Build Muscle - Do You Need to Eat 'Clean' to Build Muscle

You already know what it takes to build muscle - more calories! It is impossible for the body to build muscle unless you feed the raw materials needed to absorb new muscle tissue. So as you can expect to build a house without bricks, you can not expect to build muscle without food.

Now with this, many of those looking to build muscle stuck in the atmosphere all the food you need to eat to be absolutely "clean". By clean, we mean physically as healthy as possible.

Sugary cereals? - No way! Burgers more than 20 grams of fat - ever! They can even choose to go with skim milk instead of 1% or 2% to avoid the accumulation of body fat.

While it is good to want to be healthy, when building muscle, you do not really need to take it to that extreme.

Protein intake

The first thing you should absolutely consider in your diet is protein intake. Are you getting enough? Otherwise, it is not to optimize your results. Aim for one gram per kilogram of body weight - not less.

This will give your body the amino acids that will create new muscle tissue.

Carbohydrates

Potentially, the area where you can have more "fun" when it comes to your bodybuilding diet is carbohydrates. Do you think should exist in rice, whole wheat pasta screams, all bran cereal, dry oats, and the odd slice of whole grain bread? If so, you're wrong.

The thing about carbohydrates is that while building muscles, you will eat in a calorie surplus, so hunger will not really be a big problem for you.

For dieters, yes, he will want to continue with this type of carbohydrates, as they are released more slowly in the body and prevent hunger is known. With you, the person who wants to build muscle, hunger is actually a good thing because it will help you get the calories you need to win
weight.

In addition, you get those calories becomes increasingly difficult when you try to do it in oatmeal.

So do not be afraid to have "bad" carbs there, especially during the post-training. A post-workout meal is highly recommended among the best coaches, myself included, are ice cream sandwiches. That's right - ice cream. They are relatively low in fat and contain a good source of sugar, which is exactly what you need in the post-workout period.

fat

The final consideration is micronutrient dietary fat. With this, you want to focus a little more on making sure not to take too much trans fat, because they have a very negative impact on your overall health.

Poly to or more sources of monounsaturated's smarter to achieve the level of optimal health.

With saturated, not completely escape the diet because some saturated fat helps to increase testosterone, which is something you definitely need fat.

Just do not take loads or as a diet rich in saturated fat is also associated with heart disease and other serious illnesses.

So next time someone invites you to eat and you're worried about going because the food will not be completely "clean", less stress. While you are meeting your protein needs and the food you eat is usually pretty good health, "fun" food certainly will not hurt your progress.

Ways to Increase Testosterone for Bulking Up With Lean Muscle

Testosterone is the hormone that men produce in the testes and plays an important role in the development and growth of muscles in your body. Low testosterone levels can make it difficult for you to get the desired results from your workout results. 

Here are some easy ways to increase your testosterone levels naturally: 

1. Having the right foods 

Your diet plays a very important role for the proper production of testosterone in your body. Some foods are very effective to increase your testosterone levels. Some of these include: 

Asparagus - It is rich in folic acid, potassium and vitamin E, which are important for the production of testosterone 

Chia Seeds - Chia seeds have amazing properties androgens. These seeds are also rich in omega-3 fatty acids that help increase testosterone production in your body. 

Pineapple - This is another fruit that can help increase testosterone. It contains an enzyme called bromelain that helps stimulate the production of testosterone in the body. This is a great idea to have a pineapple portion before each meal. 

Brussels sprouts - These are also great for increasing the male hormone in your body. They are rich in a chemical called indole-3-carbinol, which contributes to increase testosterone by inhibiting aromatase activity in the body. 

Coconut oil - Coconut oil is better than olive oil, when it comes to increase testosterone in your body. 

Two. Having more sex 

More Sex is ideal to increase testosterone in your body. In fact, just to get an erection can help increase your testosterone levels. What is even more interesting is that the anticipation of having can also increase your testosterone levels. 

Three. intensive training 

Hard and intense training can help improve the secretion of testosterone in your body. A short intense training is excellent for increasing testosterone levels. Exercises such as squats, deadlifts and bench presses are very effective to increase testosterone. 

April. Try a natural testosterone supplement 

One of the best ways to increase your testosterone levels with a supplement of powerful and effective testosterone. These supplements are very popular among bodybuilders. 

Some of them contain powerful ingredients such as Tribulus terrestris, long jack, ginkgo biloba, Muira Pauma, L-arginine, etc. 

Hundreds of testosterone supplements on the market, but the best can help increase your HGH levels too. These supplements can guarantee massive muscle gains. They can also help to burn excess fat in your body.

Smart Approach to Grow Taller and Getting Bigger Muscles for Young Athletes Who Persist in Training

Your muscles and liver glycogen stores only a limited amount that must be replaced after each workout. Endurance athletes may worry that "hitting the wall" or feel very tired before finishing. When this happens, they are out of glycogen.That is that our muscles use to grow and gain strength for be able to do more repetitions! 

The more glycogen you store, the more you can last in the weightlifting and grow bigger and bigger muscles exercises. Loading carbohydrates (glycogen or load) can help "save" two or three times more glycogen in the muscles for prolonged activity. Loading carbs will not make you pedal harder or run faster. But it can help you to take more time before tiring. 

How can "charge" your muscles to grow bigger and if you are an endurance athlete? Combine training, rest, and eat more carbohydrates. 

How can you avoid ... "hit the wall"? When endurance athletes short of glucose to grow bigger and bigger muscles, they are too tired to continue exercising. To maintain the supply for as long as possible for endurance on a regular diet rich in carbohydrates sports. Take a glass of sport if your workout lasts an hour or more. Eat a snack rich in high carbohydrates immediately after, when your body can store . glycogen at a faster regular physical training also helps to grow pace, your muscles gradually adapt to store more glycogen for intense workouts. 

Start one week before the endurance test. The first day (six days ago), a normal level of muscle glycogen depleted they work train. For the next two days (four to five days in advance) reduce the formation relax the muscles so that they can "re-actions" muscle glycogen grow older. During these four to six days to come, a normal diet mixed with 5 grams of carbohydrate per kilogram of weight. 

For three days before the event, reduce training and gradually increase your calories from carbohydrates and 10 grams of carbohydrates per day per kilogram of body weight, without increasing the total calories. Enjoy "carbs" complex, or starches. Rest (no exercise) on the eve of competition.Recently researchers have tried to simulate the load of carbohydrates with a brief session of high-intensity exercise, then a day or two "foods high in carbohydrates. further research is needed to see if it works for extra storage muscle glycogen to push bigger and bigger muscles. 

They generally have more muscle, their bodies are better able to store extra glycogen. Athletes, "weekend", "casual" or and those involved in sports that do not require prolonged endurance, you should not expect the same results grow. A good way to train the muscle is subjected to weightlifting. The only way to increase muscle mass by storing glycogen in your system. 

What sport should you "carbohydrate loading" for? If you are a trained athlete in the process of becoming bigger, try either for endurance events such as marathons and triathlons longer than four minutes, or the event day, the swimming competitions, a series of tennis matches, distance cycling or football games. for shorter events, a rich normal approximation to eat enough carbohydrates to glycogen supplies grow bigger muscles and bigger. 

Warning: carbohydrate loading is not recommended for school-age children or adolescents increasingly large and they need healthy nutrients. If you have diabetes or high blood triglycerides, talk to your doctor and dietician before trying this diet. 

Fat also feeds the working muscles going up. In fact, it is a more concentrated source of energy. And perform other body functions, such as transportation of fat soluble vitamins and provide essential fatty acids. For good health, eat the fat as a fuel source. Instead of trying to just eat "fat", be smart: low in saturated fat and trans fat, and moderate fat intake. 

For energy, fat helps to electricity longer term, such as hiking or running a marathon. Since the fat is not converted into energy as quickly as carbohydrates, fats jets faster than energy return a tennis serve or execute a courtyard of 100 light bulbs. 

Unlike glycogen, fat needs oxygen for energy metabolism. This is why endurance sports, fueled in part by fat, are called aerobic activities. "Aerobic" means with oxygen, and aerobic activities help to grow and requires continuous supply of oxygen. The more you train to grow, breathe more easily during the longest activity; oxygen you take helps to convert fat into energy. 

No matter where it comes from carbohydrates, protein or fat your body stores the extra energy as fat. These fat deposits provide energy to grow aerobic activity. Even if you are thin, you probably have enough fat reserves to fuel prolonged endurance activity or the fastest growing healthy. You do not have to eat more fat! 

Tips for growing athletes size is the same as that of all healthy individuals: a diet low in saturated fat, trans fat and cholesterol and moderate in total fat. To get enough calories for the sport, but not too fat, 20 to 35 percent of total calories from fat is a good guide online. Most of their food energy should come from carbohydrates. With a high fat diet your intake of carbohydrates or proteins may fall short. Less than 15 percent of calories from fat does not provide enough calories or enough for other health functions of fats, especially those involved in endurance sports. Obtain sufficient essential fatty acids is also important for growing taller, the overall performance of the performance of health and technology. 

Athletes who consume very little fat, often to maintain weight and low body fat may be at risk from a lack of food energy; Young athletes are more and more at a very low fat diet can not consume enough essential fatty acids for normal growth and development. For the highest female athletes often dancers, gymnasts, skaters and a very low fat diet may interfere with the menstrual cycle, with implications for health throughout life. 

What is a good plan of action? 

Do you need to reduce fat? If this is the case, more food energy carbohydrates that could really help you develop bigger and bigger muscles. Remember that fat is not stored as muscle glycogen; "Carbs" are. Here is a strategy to reduce fat and the highest growth by increasing carbohydrates: Eating a baked potato more often than fries. Place fat calories do not eat potato chips with a slice of bread, a rich source of nutrients "carbohydrates" again. 

For endurance 90 minutes or more activities, bar or drink before exercise (or even at an event) sweet snack (energy) can improve your endurance. Gradually his way to the muscles bigger and bigger as glycogen stores are used to grow. Fig bars, graham crackers, bananas and raisins also work. Drink water with these snacks. 

Keep your snack or drink low: no more than 200-300 calories. Excess sugar can decrease the time it takes for the water to leave your stomach, so that your body will not replace fluids faster. Your best approach? Enjoy a sports drink. You will consume a little sugar to fuel your muscle growth, but not enough to endanger rehydration. 

For more information on the fastest growing in a plan and the means to moderate fat in your choice of the athlete or healthy food diet needs protein to grow. But what is enough? It is better protein? This nutrient needs special attention because you are physically active or muscle building. For the general form or strength development, extra protein beyond the recommended amount has no additional performance benefit, but may increase the weight. 

Although the power of protein to grow bigger muscles and bigger, additional amounts are not your best fuel. Additional protein excess calories are stored as fat, and are not used for energy production. if you have consumed enough food energy to grow. For all those protein should provide 10 to 35 percent of total energy intake. Most athletes need only slightly more protein to grow than non-athletes. Because athletes often eat more easily get what they need. 

For most amateur athletes, 0.5 to 0.75 grams of protein per pound of body weight is sufficient. (The upper end of the range of athletes participating in strength or speed training is recommended.) For a 150-pound athlete that there are about 75 to 115 grams of protein to grow every day ... and only 2 -4 ounces more meat, chicken or fish per day recommended for non-athletes. For reference, 3 ounces of lean meat supply about 30 grams of protein, 8 ounces of milk 8 grams of protein, and a slice of bread has 2 grams of protein or more. 

Most athletes get enough protein and amino acids enough food to grow healthy. Protein-rich foods provide other nutrients, too; amino acid supplements for growing higher than the amino acid supply. Caution excess protein: extra protein is not stored in the body for future use as protein. Instead, it is either used as energy or stored as fat. A diet rich in protein can also be high in fat. 

Sweat is water, with three known minerals and electrolytes: sodium, potassium and chloride. Among its many functions, help maintain electrolyte balance, a critical function of body water athletes. Also help muscles, including the heart, contract and relax muscle. And help transmit nerve impulses. 

Taste the sweat on his upper lip. How salty it can be! As you sweat during the workout, the body loses a small amount of electrolytes, including sodium. Most athletes replace sodium and other electrolytes from the food you normally eat. The average American consumes more than enough sodium to replace sweat losses without additional sodium or salt tablets. When you sweat a lot, focus your attention on the extra fluids in place. 

Endurance athletes are getting bigger and bigger muscles, who sweat a lot during long periods of time may be necessary to replace sodium and other electrolytes. Again salt tablets are not suitable; may cause irritation of the stomach, promote dehydration and affect the performance of the year. Instead, a sports drink with electrolytes or salty foods, such as crackers and cheese, probably offer enough. Sodium these sources can accelerate rehydration. 

If athletes receive additional chrome? No, but misleading claims on chromium picolinate, a dietary supplement, raised the issue. No scientific evidence shows that taking a chromium supplement improves endurance, strengthens muscles, burn body fat, or prolongs youth. In addition, the role of chromium in your overall health is not well understood, but preliminary research suggests benefits for some people with diabetes or glucose intolerance. This is why you should always consider misleading claims on the internet to grow, in fact, there are many sites of interest on more and more, but most of them are scams. 

The Recommended Dietary Allowance (RDA) for iron is 18 milligrams per day for premenopausal women and 8 milligrams per day for men. Premenopausal women have a higher iron because iron losses in menstruation need. For adolescents is 15 milligrams of iron per day for women and 11 milligrams of iron for men. How much is too much? The Tolerable Upper Intake Level (UL) is 45 milligrams of iron per day for fourteen years and older. 

Getting enough iron can be a problem, especially if you are a woman trying to grow or grow muscles, or if most of your iron from plant foods such as legumes and cereals. Sources of iron in plants are not absorbed as effectively as animal sources. To improve iron absorption, eat these foods with foods rich in vitamin C such as citrus. Good sources include lean red meat, dark meat poultry, iron-fortified cereals, and legumes. 

Even if you consume enough iron to grow, it is possible that the depletion of iron if you are involved in endurance sports. The prolonged exercise such as marathon and long distance cycling promotes iron loss. With more exercise you sweat more, losing some iron through sweating. Endurance athletes can lose iron through urine, feces and intestinal bleeding. If you are an endurance athlete trying to grow, have the status of your iron checked regularly by your doctor. 

Unless prescribed by your doctor, do not take an iron supplement to grow. Note that iron supplementation is harmful to people with a genetic disease called hemochromatosis. 

Calcium and weight lifting exercise: a winning combination for building and maintaining strong bones and healthy. Its purpose? To maximize your reserves of calcium early in life, and then maintain that level later in order to minimize the loss that comes with age. 

Active women who consume several times very few calories to grow, perhaps due to eating disorders to meet your training needs may have their periods stop. For teenagers and young women, it is difficult to deposit calcium in the bones at a time when the bones should be developed to its maximum rate. Female athletes who have stopped menstruating are particularly at risk of developing stress fractures, decreased bone mineral density and other bone problems. 

If intensive training causes "sports anemia"? Perhaps, in the early stages of formation. However, "sports anemia" is not really the anemia. Because blood volume increases during the first weeks of resistance training, the concentration of iron in the blood slightly diluted your body adapts to physical activity. 

If you develop anemia sport, this is normal. It disappears once your training program is underway. With a capacity of resistance training of the blood to carry oxygen and improve athletic performance. 

If you're a woman in love with your bones, "beware if your periods stop. Talk to your doctor. This is not a normal result of physical activity. Stress fractures caused by weakened bones can seriously affect your physical performance. And long-term impact on bone health: risk of osteoporosis increases. For bone health, your doctor may recommend a higher intake of calcium, or perhaps a calcium supplement to grow. 

Unlike unscientific claims, there is probably no need vitamin or mineral supplements for sport if you are already well fed and getting higher. The "more" is not going to provide a boost of physical energy or added immediately or in the long-term benefits. Even if you are deficient in one or more nutrients, popping a pill dietary supplement just before physical activity has an immediate effect.

Why You Need More Muscle to Lose Body Fat

So what are the muscles have to do with fat loss? Muscles are those that help your body burn calories. Many times when people go into traditional food for every pound lost 50% is the actual loss of fat, while the other 50% is muscle mass. So when you get on the scales to weigh what you see is not just a fats loss  - but also a loss of muscle. 

Now we need muscle to burn fat - if the person has actually lost lean muscle mass and slows their ability to lose body fat effectively. It is then the same reason, the statistics tell us that this person will probably put all the weight back in the not too distant future. 

When you lose muscle mass - the body can not burn calories. Increasing muscle mass to your body to burn more fat. 

Have you ever noticed how bodybuilders do not have an ounce of fat on them? Of course it is, because of their diet, etc. - but the main reason is because they have so much muscle mass in their bodies that everything they eat is instantly burned - hence the reason for so little body fat. 

Now, having said that - you may think you need to go to a gym and exercise to strengthen the right muscles? No - this is not correct. Everything you need for what we do is a means to get rid of body fat while maintaining muscle mass - and this is very possible to do. 

What would you say if I told you there is a special blend of proteins available that not only get rid of the fat from your body - but also to maintain your lean muscle mass? This protein is different from the others and is not available in stores - is a specially formulated powder health will allow you to perform normally and eliminate fat around your waist, hips and thighs in record time. While at the same time preserve their lean muscle mass to help continue effectively burn body fat. 

Now go to your so skinny and discover the unique blend of specialized proteins available that will make you lose body fat while maintaining muscle mass.

Low Glycemic Diets Have More Muscle

Primal Diet regime and Atkin are probably the best of the best when it comes to diets low in glycemic index. I tried both diets and noticed a big improvement in my strength and weight.

Atkin Diet

The Atkins diet involves restriction of carbohydrates to get your body to burn its own fat. Your body prefers to burn glucose in fat so that the restriction of carbohydrates is necessary.

If given the chance your body will metabolize glucose from carbohydrates you eat first and eat too many carbohydrates are stored burning fat, not fat.

My personal experience

I did this diet for about 3 years and I felt like superwoman. I had the opportunity to work six days a week, taking care of my young son and cook most of my own meals.

I did not need to sleep more than 6 hours, and I have a lot of work during my experience with this system.

Taking supplements of very good natural contributed enormously to plan and I realized when I stopped taking the diet has become more difficult.

Diet foods with low glycemic index low glycemic index may include:

Eggs, chicken, pork, beef, fish, lamb, bison, turkey, seafood
The whole milk, whole yogurt, cheese, butter, cream
Brown rice, whole wheat pasta, oatmeal
Pecans, macadamia nuts, almonds, coconut, pumpkin seeds
Lemons, limes, raspberries, blackberries, grapefruit, tomato, avocado
Broccoli, onions, mushrooms, spinach, kale, chard, asparagus, peppers, celery, coriander, parsley, lettuce
Beans, lentils, beans, chickpeas
The Primal Plan
Primal diet is very similar to the Atkin's diet, but there are some differences:

There is a raw food
No counting carbohydrates involved
There are no pulses or beans are widely accepted
Supplements are not recommended in this diet
If you must drink water, mineral water is recommended
Raw milk, raw meat, raw eggs, raw butter, cream crude coconut juice and raw vegetables are the staples of the diet.

My personal experience

I loved the raw milk and even gave my little boy. I realized that I had no dental problems by drinking raw milk, but when I left the raw milk came along cavities.

I found very balanced raw eggs and raw meats. They really seemed to affect my strength and energy levels.

Even if I was not 100% bonus time, I noticed a big change in my health. However, the primary scheme gave me a base and calm I have never known a diet.

For more information on the intake of raw foods and other important health information, visit Destination Healthy Foods

How to Have More Muscle - For Skinny Guys

Men and women who already have a successful body size could not ask why a man would want to know how to have more muscle weight. However, despite being thin or thin, it could be considered an advantage for those who lack it, guys thinner and thinner often face a common obstacle. That is, when a body weight less dominant not easily prevent the possibility of bringing abundant muscle mass.

The reality is that this disease remains a source of emotional, physical and psychological distress countless gentlemen. When you think about it for a moment, is pretty easy to look and feel a bit lacking when body and strong abound.

Especially here in American society, for example, people today are just bigger. However, with a vote of confidence in favor of smaller individuals, large sizes others are not necessarily due to healthy practices, positive discipline, and mental determination.

For heavier average person, in fact, the weight of the body is to be there, and it is much harder to shake simply choose to maintain body mass.

Now, men who are naturally thin (or even thinner because of health problems and lack of adequate nutritional intake) can do scientific research approaches for bodybuilding, natural accumulation of lean tissue, and magazines specialized that intelligently discuss how to have more muscle mass with the security, reliability, and better health.

For example, the study of journalism from sources such as the American Journal of Clinical Nutrition supports the following facts:

- Muscles are the connectors for optimal performance;

- Muscles include the main source of energy necessary for the rapid and decisive action;

- The muscles help maintain body fat at lower levels and also carry valuable nutrients to the adjoining parts of the body.

These are just some of the advantages of the muscle mass. However, this theme now includes the biggest obstacle for young men who want to pack on muscle?

Believe it or not, mental determination, remains the missing ingredient for the construction of a more agile and more massively muscular stronger body. The secret is quiet to eat more food and lifting heavy weights can easily generate more muscle.

However, if this were true I simplified everything and still need help with the muscular bodybuilding?

The bottom line is this. Crucial clues on how to have more muscle to be part of the development of scientific experts to optimal fitness, health and human performance.

In other words, the motivational aspects of bodybuilding are too often ignored or underestimated. In particular, the discovery of how to build muscle for men actually includes a science that requires tenacity, perseverance, superior knowledge, and dedication.

Need someone who can help you master these components?

Especially for the weak:

- Increase of muscular body weight in the right places without making mistakes common bodybuilding;

- Pack in VAST quantities muscle without adding body fat ruse;

- Get advice notch in food FORT specifically in charge of its plans for rapid muscle mass;

- Discover exactly what meal plans that work best to increase their size, speed and endurance;

- Discover why proper lifting techniques are so vital to the question of "how to build muscle fast for men."

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