Those of us who love to build up our muscles tend to have an unfortunate attitude of wanting to achieve too much, too soon, and our progress, and even our overall health, can suffer as a consequence. To see solid, long lasting results from your efforts, you first need to get the basics in place, and then proceed on in a steady, consistent manner.

The primary purpose of muscle building supplements is to provide the body with the correct balance of nutrients that may be lacking, thus correcting any biochemical imbalances. It’s simply a mistake to think that a supplement or combination of supplements is going to turn an incorrect diet or regime into the right one.

Still, sometimes your body can do with a little assistance, and there are some worthwhile muscle building supplements. It is, however, essential to get your exercise regime and diet in order before you even consider using any shape or form of muscle building supplement. If a diet or regime is not working for you at present, adding a supplement into the mix won’t suddenly make it work for you.

So, lets look at the important components, from a dietary aspect, of a muscle builders regime…

Water – Everyone has heard before about the importance of taking in lots of water, yet so many people continue to overlook this point. Make no mistake, water is more important than anything else, as if your body isn’t well hydrated, then it can’t function properly. As a further point, muscle tissue is 75% water, so, without taking in water, you’ll always struggle to build more muscle.

Protein Powder – Protein powder is cost-effective while being a super convenient way to add much needed protein and calories to your current dietary program. All you need to do is mix the powder with a little milk or water, et voila, you’re ready to go! If you’re one of those extremely lucky individuals who don’t naturally put on weight, but you want more muscle mass, protein powders are just what you need. The most popular being Whey protein, derived from milk whey.

Vitamins and Minerals – Give a conventional multivitamin or multi mineral supplement a go. You may not really need it, but it certainly can’t do any harm. Due to the fact that some individuals follow extremely limited dietary programs, comprising of repetitive food consumption, it is not uncommon to develop vitamin deficiencies.

Creatine – Creatine is the most popular muscle building supplement on the market today. The reason being that it actually works! Creatine is a molecule which carries phosphate, and creatine monohydrate will convert to creatine phosphate in the muscles, and in turn help build the muscles you’ve always wanted. Stay away from all kinds of fancy combinations, plain creatine monohydrate will do just fine.

These four muscle building components, when added to an already fruitful muscle building regime, will ensure that you are capable of achieiving exactly the look that you want to. Patience and hard work will still be required though.

Many bodybuilding theories exist in regards to achieving maximum muscle gains with the smallest possible body fat percentage, with weight lifters attempting to manipulate diet variables, including whether food is consumed prior to sleep, in order to improve progress. Some bodybuilders understand the value of bedtime meals, but others fear consumption of food prior to sleep, especially bodybuilders who either gain fat quickly when aiming for muscle growth, or who are focusing specifically on fat loss, and wish to amplify the speed of results.

The theory is that food prior to sleep increases the risk of fat gain, and although there is no inherent harm to body fat levels when consuming a late meal, because many diet plans are structured with an incorrect use of calories and carbohydrates, not to mention improper meal division, which can detract from building a more efficient metabolism, the bedtime meal encourages fat storage for many, and some in the bodybuilding world classify later eating as destructive towards body fat control.

The common mistake made is to either use excessive carbohydrates for a bedtime meal, or consume a food intake that is beyond the body’s core requirements for muscle growth or preservation (depending upon the goal), which then clearly will result in body fat increase, as energy needs during an overnight fast are less than at any other time. Yet, unlike certain mistaken theories may suggest, a bodybuilder is in great need of calories during sleep, as this is when muscle gains occur at their greatest proportion. In fact, since the body has a lengthy uninterrupted period to repair and grow lean muscle tissue, sufficient protein and calories must be present in order to maximize such progress, which is why a bedtime meal becomes crucial. When nutrients are withheld prior to a lengthy sleep period, although muscles seek to grow during such hours, they are unable to do so, and if an individual is consuming a lower calorie diet for fat loss, many times muscle mass will even decline dramatically.

During fat loss periods, one of the most challenging obstacles for many bodybuilders is muscle maintenance, and making dramatic alternations to a diet, whether it be reducing food intake below the maximum necessary for fat loss due to impatience, or eliminating food later in the evening, will greatly enhance the chance for lost muscle, which further suppresses metabolism, making future fat loss difficult. Unbeknownst to many, a properly structured bedtime meal can actually assist in the fat reduction process, as metabolism benefits from a frequent meal structure, and withholding food for prolonged periods can cause the body to restrict calorie burn. This can occur not only when decreasing frequency of meals during the daylight hours, but also by skipping a moderately sized meal prior to sleep. This is contradictory to the notion that food before bed increases the chance of fat gain or slows fat loss, but far too many who pursue bedtime meals are consuming a larger intake than is necessary to properly stimulate metabolism and sustain muscle mass, or are using excessive carbohydrates, as if the meal were preceding a weight lifting workout as opposed to a lengthy sleep session. A meal before sleep should be comprised of mostly protein, as the body during rest is seeking primarily recovery and growth (by way of protein synthesis), but eliminating carbohydrates completely will cause the body to use protein for energy, which robs nutrients for muscle recuperation, and places metabolism at risk.

Certain bodybuilders understand the importance of bedtime meals, and try to consume several during the evening, waking up once or twice for extra food, believing this will aid muscle growth, but such a technique is harmful to overall results, as consuming one correctly designed bedtime meal is sufficient to allow for muscle gains and proper metabolic function, while waking up for another one or two meals will disrupt proper sleep patterns, which are just as vital for muscle gains and proper metabolism as the meal itself. Waking up for extra food during the evening prevents the body from utilizing calories properly, so for maximum muscle building and fat reduction, aiming for a bedtime meal with controlled carbohydrate intake and sufficient protein once before a lengthy sleep session is the most effective method.

1. When you do weight training first, you have more energy and strength for that weight training.

I know cardio junkies won’t want to hear this, but intense, QUALITY weight training is actually MORE effective for fat loss than cardio training. Why the emphasis on quality? Well, if you go to the gym and just flail around with light weights for 30 minutes, it’s not really going to be very effective for fat loss.

However, if you really put some effort into it and train hard, the metabolic boost you get from weight training (in terms of not only calories burned while doing it but the increase in metabolism after AND the increase in muscle mass you get from weight training) is greater than the boost you get from cardio training. And, when compared to slow, long-duration cardio training, that boost is MUCH greater.

So by performing your weight training FIRST, while you’re fresh, you’re going to have more energy to put into it and you’re going to be stronger. This will increase metabolic and muscle mass stimulation and therefore overall fat loss. It’s a win-win situation!

That’s not to say you can’t do a couple of minutes of cardio as a general warm-up before starting into the weights…just don’t do an entire cardio session before weight training. Always keep in mind that the weight training is the REAL engine behind your fat loss efforts.

And if THAT isn’t enough to convince you to do cardio after weights, I’ve got another reason for you…

2. Performing weight training first decreases available blood sugar and puts the body in “fat burning” mode.

When you train with weights, you’re performing short, intense muscle contractions. Glucose (blood sugar) is the preferred fuel for driving these intense contractions. As you go through your workout, your body gradually uses up its readily-available supply of sugars and starts mobilizing fat for energy.

Here’s the key…mobilizing bodyfat for energy is a process that takes time. If you do your cardio first, your body will be initially working on that blood sugar before getting started on the bodyfat. By the time you’re done with cardio and move to weights, THAT is when you’re in the optimal fat-burning mode.

But the problem is, fat is NOT an efficient fuel for weight training. By doing cardio first, you use up all the “good” stuff for weight training and force your body to make do with a less powerful fuel source. Your weight training workouts will decrease in quality and your cardio efforts won’t be as effective for achieving fat-burning, which is your primary goal!

So basically, you’re shooting yourself in the foot TWICE!

Think of your body as a hybrid gas-electric car. This car uses gas to provide more power for acceleration and electricity to provide long-term power for maintaining speed.

Now think of blood sugar as gas and weight training as powerful acceleration. When you press the pedal (performing weight training), you’re going to get much better acceleration when you’re using the proper fuel (i.e. gas).

If you try and power the acceleration with electricity, you’ll go forward but not nearly as quickly as if you were using gas.

The bottom line is this…perform your weight training first so you use up the “fast” energy first. Then, by the time you hit the cardio, you’re ALREADY in fat-burning mode and every single second you’re doing that cardio is going to be burning more fat than if you did it first.

—

These two reasons apply no matter if you’re doing slower, long-duration cardio or high-intensity interval training (which I recommend). The key thing to keep in mind is that WEIGHT TRAINING is what’s going to help you change your body FAST…cardio is a useful tool for improving your results but it’s NOT what drives your fat-loss results.

And that being said, if you absolutely feel you MUST do your cardio first, I’m NOT going to tell you it’s the worst thing in the world…the fact that you’re doing SOMETHING trumps doing nothing ANY day of the week!

But if you’re looking for maximum impact for the time and effort you’re putting your training, DEFINITELY hit the weights first and cardio after.

If you’re interested in more articles and information on fat-loss, interval training and programs, check out the following links:

How To Lose Fat NOW

Gain Muscle & Loss Fat

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A lot of people out there want to build the body of their dreams but never end up getting the kind of body they desire. You see you never get what you desire but what you deserve. In simple terms you get the kind of body you deserve than you desire depending on the kind of work you put in. Most people do not know the real secrets to effectively get the body of their dreams and never end up getting anywhere with their body building efforts. Read on to discover some of the most important body building tips most people ignore…….

Technique is the key-

Are you following the right technique and pattern of exercise? Most people out there who never get any results often follow the wrong technique and never realize it. You see a proper technique can ensure maximum results within minimum amount of time at the same time it also saves you from all possible injuries.

Go slow-

The more slowly you do it the more results you would see in the short and the long term. You see doing your reps slow gets your muscles the most complete and effective workout which ensures maximum results within no time. Jerking or cheating through your reps would never get you any results rather it would be a complete waste of efforts.

Focus on one thing at a time-

Another mistake several people make out there is that they tend to exercise almost each and every part of their body on the same day. Keep different days of the week for different parts of the body.

An absolute must know for you-

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If your desire is to lose inches and shape up your body, then you should work on both decreasing body fat and increasing muscle mass. Development of more muscles does increase your metabolism and assists in burning more calories. Doing exercises that help build muscle is made easier when fat is lost. You should reach both goals at the same time if you exercise properly. Using this two-step plan will allow you to get optimal results.

Burn Fat

Interval training is among the quickest ways to burn fat. According to a study by the American College of Sports Medicine, more calories are burned during short, high intensity workouts than in lengthy more slow paced workouts. The main idea behind interval training is a high level of intensity. It uses small cardio bursts mixed between intervals of slower exercises, which allows you to get a full body workout while maximizing your calorie and fat burning abilities.

The anaerobic and aerobic body systems will burn more fat under this type of exercise program. The anaerobic system, triggered by fast aerobic exercise, uses energy stored in the muscles. To begin the aerobic system, you start with slower workouts. These allow your body to take oxygen and change carbohydrates that have been stored into energy. Burning of maximum amount of calories and building of muscle is attributed to changing of systems.

How would I begin my interval training? To warm up your muscles, do some walking in place, followed by stretches, which will loosen your muscles. The warm-up and stretching phase is essential to prepare your body for the first slow interval of two minutes. Calisthenics such as sit-ups, squats or crunches are particularly useful exercises for the slow intervals. 100-110 beats per minute is the ideal heart rate. Decrease your exercise pace even more if your heart rate is faster than this.

After the two minutes pass, you can start the fast interval. This interval also lasts two minutes, however the focus now is on high impact exercise such as running or jumping rope. To get maximum effect alternate two minutes fast and slow intervals for 30 to 60 minutes.

Gain More Muscle

Interval training certainly does help in gaining some muscle however, using the two-fold interval training and weightlifting routine will provide the best overall results in the shortest period of time. Alternating days between interval training and weightlifting is the most effective method. This will give some rest to your weight lifting muscles, yet you are still able to build different muscles and burn calories.

Make sure you exercise slowly when you weight lift so that your muscles can advantage as much as possible from the workout. In addition, be sure to do diverse strength exercises to work many different muscle groups: arms, legs, inner and outer, triceps and biceps, deltoids, gluteus, pectorals and more.

You can train your abs every day, since they are stronger muscles. Therefore, you should do sit-ups and crunches during both routines, if at all possible.

Since you are simultaneously burning fat and building muscle, this two-step method is ideal. Why wait? You can burn calories and gain muscle all at the same time!

One of the best possible ways to gain muscle fast is to always follow up someone who already has a great body. You see doing this would help you know that perfect possible way and the routines to gain muscle fast. It is always recommended to always follow the routines, diets and exercise patterns of any successful bodybuilder. Read on to discover some of the most effective ways and laws of muscle building you cannot afford to miss.

Eat after every two hours- In order to gain muscle real fast you have to concentrate on the kind of diet you are taking and the intervals at which you are eating. Since you will be lifting a lot of heavyweights and exercising on a daily basis it is extremely important to provide the body with the right amount of proteins and essential nutrients to make sure that you gain the optimum results in the minimum amount of time.

Break it all down- Often a lot of people out there and do what got continuously for several hours without even realizing the consequences of such workouts. The body will always show maximum growth when you workout in sets instead of working out altogether. Therefore learn to read your workouts down into small sets and make sure you rest in between the sets.

Taking breaks is the best possible way to gain- in order to effectively gain muscle mass it is always recommended that he should not train continuously every day rather big breaks of a day or two during the week. Working continuously every day strains your muscles out and you will never see any real growth when your muscles are strained to the extreme therefore learn to give them adequate rest.

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One of the things you should always remember when you’re looking to define your abs and getting into the whole ab exercise thing, is that you are only human and until your muscles get used to the strain you’re putting it through, they will protest, and protest loudly. This is partly the reason why it’s always a good idea to take things slow when you first begin to exercise. And if you’re doing sit ups test yourself and remember to take things slow before proceeding full speed ahead.

This applies whether you’re doing sit ups free-style, or whether you’re doing sit ups using exercise machines. If you’re using the floor as your handy exercise equipment of choice, then always remember to warm up first, and have a cushioned surface where you can lie down on and not feel the chill of the floor.

When you’re doing sit ups test yourself, or rather, go slowly at first so that you can gradually ease into the groove of the thing, then get into your natural rhythm. And since these are free style sit ups that you are doing, remember to anchor your feet so that they don’t shift everywhere while you’re doing your sit ups, and also remember to keep your spine straight without any arching to it.

When you’re doing your sit ups test always to make sure that you are indeed using your abdominal muscles to get the workout, rather than your neck muscles, shoulder muscles, or even your back muscles. It’s all too easy to fall into the trap of thinking that you’re doing your sit ups properly when in reality you’re not.

Or if you’re used to, or more prone to doing your sit ups on machines, then you don’t need to go to such lengths. However, when you’re thinking of doing sit ups test the machine out first to make sure that it is the right one for you, or whether the setting it is at, is the right setting for you.

Don’t just jump into the fray and start doing sit ups willy-nilly. Take the time to look over your exercise equipment and make sure that it is in proper working order. Even if you are in a gym and these things are looked over and maintained frequently, you can never be too certain and who knows what stresses the person before you subjected the machine to?

There’s also a chance that the person before you had the machine on a setting that is just not suitable for your level of exercise, and this is why if ever you’re doing sit ups test the machine you’re thinking of using, first. You will be glad that you took the time to do so later, when the results of your handy work start to show.

Lets face it, most people do not know how to weight train. That is why the streets are not filled with lean and muscular bodies. You must understand these 5 weight training tips first, before you go to your first gym workout.

1.You need to write down your short term and long term goals.
2.Commit to a program for a minimum of 3 months.
3.Research before you train.
4.Have a qualified trainer show you the correct technique.
5.Expect a slow but steady development.

Tip #1: Set Your Goals

Rationally, how can you expect to get to your big goal (say, of gaining 20 pounds of muscle by the summer)? With medium goals. And to those, with smaller goals. Does writing down the small goals under the medium goals help? The small goals make the big goal realistic. “I will gain 1 pound of muscle per week” – medium goal. “My little goal for today is to follow my workout routine and diet”. You are at the starting point now, and you will get to where you want to be (your big goal) by following the steps (your little goals). Its a plan.

Tip #2: Commit to your program

You must be committed to your goal, because if you are not, you will fail. You need to do your research and chose a program that is consistent with your goals and needs. Make sure that you understand everything in your program before your start date. If you’re not sure how to interpret something, contact the author of the program. You should NOT have any doubt on how to perform each exercise properly. When you have chosen your program, stick with it for the duration. Do not say “I’m not sure if it’s working…” after a few weeks and then hop on to some other program. Doing so will give you a failing attitude, because you would not be sticking to your plan.

Tip #3: Research

Could you really train yourself to transform your body? Do you know enough about proper nutrition and correct exercise technique to come up with a program for yourself to follow for the next 3 months, that will guarantee you the results that you seek? If not, then you most likely do not know enough about how your body works from a training, nutrition, and recovery perspective. You need to do your research, based on which you’ll setup your next 12 weeks. Order a book or visit a reputable website (like www.MuscleDen.com), so that you can prepare yourself with all that you need to know for your training. This preparation will lead you to achieve your goal, so that you do not wind up playing the guessing game.

Tip #4: Do It Right

Would you try to fix your own car? Or maybe drill your own teeth? Assuming that you have no expertise in dentistry or car repairs, you wouldn’t. Then why would you attempt to try and teach yourself a proper training technique? It is amazing how many people join gyms every day, but then risk the health of their tendons, ligaments and joints. They enter the gyms hoping that they can figure out the machines on their own or by watching others. Or perhaps they will ask their friends for an opinion on how they think they should do something. The safest and most effective way is to hire a reputable trainer, one who can teach you the correct training technique.

Tip #5: Develop, but slowly

Remember, you are body BUILDING. Building as in brick by brick. You will not be showing your new muscles by the next weekend. For now, you live from one week to the next. You raise your bench press 2.5 pounds every week. You do an extra rep, an extra set, or maybe do a shorter rest period. Your little goal for each training day is to outdo yourself workout-to-workout, week-to-week. Then imagine the serious strength gains in raising your bench press 2.5 pounds weekly for 12 weeks. That is how you will measure progress of your training.

Conclusion

When you decide to transform your body, make a plan and follow it. Look forward to a rewarding and productive quest at the gym by following the 5 weight training tips.

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