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Body Building
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My Notes On
How To Get Big Muscles
For The Fastest Muscle Gains
Focus on a handful of the biggest exercises
e.g
squats
deadlifts
bench presses
dips
pullups or a torso-supported rows,
overhead presses
My Protein Carb Shake - Easy Quick and Surprisingly delicious.
350 mls of non-fat milk
30 grams of protein
60 grams of oatmeal
Put it all into a shaker, shake and swallow.
Buy any Protein Cheaper - Click Here
Muscle is your secret weapon in your war against fat. Muscle is your "Metabolic
Furnace,・burning calories even as you sleep and watch TV. Muscle is active tissue ・it is
the catalyst for a fast metabolism. Fat just sits there idly in clumps on your body.
Unfortunately, most people pay little attention to their amount of muscle because they池e
too busy worshiping the almighty scale. This is a huge mistake!
ABS
SIT-UPS OR CRUCHES WHICH IS BETTER?
Traditional sit-ups emphasize sitting up using the Psoas muscles that run from the lower back to the front of the thighs. This muscle action is to pull the thighs closer to the torso. Because of this, when you are doing sit ups your psoas muscles are the primary muscles being engaged and not your abdominal exercises. So sit-ups are a pretty useless exercise if you want to get your abs in shape. Instead, use crunches, because they directly work your abs.
HOW TO DO CRUNCHES THE RIGHT WAY
Lie flat on your back with your knees bent and your feet together flat on the floor and about 10-15 ins from your buttocks. Your hands should either be crossed on your chest, by your side, or cupped behind your ears. Without moving your lower body, curl your upper torso up and in toward your knees, until your shoulder blades are as high off the ground as you can get them. Only your shoulder blades should lift--not your back. As you come to the highest point tighten and flex your abdominals for a brief second. Slowly lower yourself back to the starting position. Repeat for reps.
Using weights.
Form and cycling is needed to increase your lifts.
Squats produce the most GH or Growth Hormone out of any movement you might do. It also serves to increase your bench
Deadlifts also determine your overall strength.
On the squat, you have to have the bar across your shoulder blades for it to be comfortable. When you squat, keep your head up and stick your ass out, literally. This will keep you going deep every time and when you come up, thrust the hips in.
On the deadlift; make sure your hands are close to your legs. When you pull the bar up, thrust the hips, stick out the chest, and at the same time keep the back TIGHT! Don't let that back for a second round out, if it does, DROP IT!! You're only going to hurt yourself further.
Deadlifts are why powerlifters are so massive and huge.
Be sure that you use a belt on both the squat and deadlift.
When you do squats or deadlifts safely, you can pack on the mass sooner.
Protein is the muscle-builder and you need this stuff, especially after your workout. Reason? Because after you workout, your body needs the protein to heal up and get ready for the next workout. You need a lot of protein every day (at least 1 gram per pound of bodyweight).
Liquid creatine will get you results from your heavy lifting.
Vitamin B6 metabolizes fuel and protein during workouts. B6 also raises GH or Growth Hormone levels. If taken in at 600mg, the user will get an increase in their GH naturally. B6 can be found in orange juice, whole-wheat bread, spinach, turnips, and whole-grain cereals.
Feed The Muscle To Burn Fat
The Rest-Pause or RPM method.
Rest-Pause is a method that's based on doing a pause in the middle of a rep. Many have used this method of training and got nothing but mass and strength from it. RPM also has shown to increase GH, that's right, Growth Hormone. The RPM (rest-pause max) method takes your max weight for 8 reps and you perform them for one rep for one set.
You pause on the negative part of the movement and you explode up.
In your warm-ups for the squat, bench, and deadlift and other compound other compound movements, do eight reps of your first set at 40% of your 1rm, 5 reps at 45%, 3 reps at 50%, 2 reps at 60%, and your last set at 65% for 2 reps
Ab Crunches 3x15-25
| Muscular-Weight Gain Diet | ||
| MEAL ONE | MEAL FOUR | |
| Cheese omelet | Protein drink | |
| Milk | Supplements | |
| Supplements | ||
| MEAL TWO | MEAL FIVE | |
| Tuna salad | Broiled steak | |
| Slice of hard cheese | Baked potato | |
| Orange juice | Green vegetable | |
| Milk | ||
| Supplements | ||
| MEAL THREE | MEAL SIX | |
| Broiled Chicken | Cold cuts | |
| Rice | Yogurt | |
| Small salad | Raw nuts and seeds | |
| Iced tea | Milk | |
| Supplements | ||
Protein
| Food | Amount | Grams of Protein |
| Milk | 1 glass | 8 grams |
| Yogurt | 1 cup | 6 grams |
| String cheese | 1 stick | 8 grams |
| Eggs | 1 egg | 8 grams |
| Steak | 7 oz steak | 34 grams |
| Chicken | 3 oz breast | 24 grams |
| Turkey | 3 oz breast | 22 grams |
| Tuna | 3/4 cup | 15 grams |
| Fish | 3 oz | 24 grams |
| Peanut butter | 2 table spoons | 8 grams |
| Beans | 1 cup | 10 grams |
MILK
1 cup=8 oz. eight ounces 8 fl. oz.=236.6 ml = 9 grams of protein.
Skim milk is a good choice for men who are looking to add muscle mass. It's convenient, inexpensive, high in protein, full of vitamins and minerals, and tastes good to boot.
Milk has plenty of protein--about nine grams per cup (1 cup=8 oz. eight ounces 8 fl. oz.=236.6 ml )--and that protein contains all eight essential amino acids, which means it's complete and can be readily used by your body for repair and growth.
Your body can only absorb about 45-50 grams of protein per meal this is why I recommend eating 6 smaller meals a day instead of a few large ones. This will allow you to absorb more protein each day.
Milk actually includes two types of protein: casein, which makes up 80 percent of the total protein content, and whey, which accounts for the remaining 20 percent. Both are recognized as high-quality, muscle-building proteins.
A recent report published in the American Journal of Physiology examined the body's anabolic response to whey, casein and amino-acid consumption, showed whey to be a fast acting protein absorbed quickly for use by muscles. Casein digests more slowly, providing your body with a steady stream of protein over time. Getting both nutrients in one relatively inexpensive source is a double whammy for a growth starved guy who doesn't have the time or facilities to mix a powder-based protein shake.
Milk has protein: vitamins D, A, [B.sub.2] and [B.sup.12], phosphorous, electrolytes and bone-building calcium, to name a few, all of which must be replenished if you're working your butt off in the gym.
Researchers at the University of Tennessee at Knoxville found that eating two servings of low-fat, calcium-enriched foods a day inhibits a hormone which causes the body to store fat.
You can double the potency of a single eight-ounce serving by adding milk powder, thus getting the extra protein without having to down two glasses.
NEVER fry anything.
They have tons of fat and that won't aid in helping your goal at all. Your main focus is protein... the muscle builder. Get as much as you can. If you choose a weight gainer, make sure you take enough throughout the day so that your body can use it. Sort of give it more than it needs.
Also, milk is your new best-friend since it widely used in any protein supplement.
Count calories and keep track if you can. Sometimes it's a bother to count all, but try nonetheless.
One last important thing, you must consume the amount of protein equal to your bodyweight. For example, if you are 225 lbs, you must consume in the range of 175 to 225 grams of protein daily. Don't fall short of this.
Also, drink water constantly when you're not eating. This serves to get you leaner and bigger too.
The 4 biggest, most effective, muscle building exercises are Squats, Deadlifts, the Bench Press and the Military Press.
All 4 are compound movements and all 4 are are extremely important to your workout.
The main exercise of your chest workout should be the bench press, the main exercise of your leg workout should be squats, the main exercise of your back workout should be deadlifts and the main exercise of your shoulder workout should be the
Military Press
and or the
Dumbell Military Press
Squats
Deadlifts,
bench presses,
seated presses, Sit 2 Dumbbells shoulder up
dips
barbell rows Arched over Dumbbell to belly
Cut your cardio work down to at least once or twice a week. If you do cardio too much it will only work against you. Do cardio on days you don't train.
Getting Ripped Muscles
Refers to someone with decent muscle mass having only between 12% to 14.5% body fat.
Professional bodybuilders aspire to achieve between 6% and 9% body fat and sometimes lower.
Watch what you eat. How can you expect to boast a lean body if you're eating fast food, six days a week? Your diet accounts for more than 70% of how your body will look and feel.
That said, here are the main diet guidelines to follow:
There's no such thing as spot-reducing; you can't specifically burn the fat from your abdomen. It comes off as it went on, gradually and all over.
Get Ripped Facts and Tips
Get Off the Machines
If you're using strength training to maintain and increase muscle mass, learn to use free weights and get off the machines.
free weights requires balance and coordination, and that translates to work for a wide variety of muscles throughout the body. The more muscles you engage, the more you develop.
The more muscles you engage with any particular exercise, the more energy you will burn and the more lean muscle mass you will support.
Start Training Hungry
have your last big meal 2-3 hours before training and small (200-250 calorie) snack in the hour before training. Start the workout a little hungrier than normal, and consume 120-240 calories per hour of carbohydrate (30-60 grams) during the workout.
The fat burning benefits you get from cardio are hormones that are secreted during and after cardio that elevates your metabolism to burn fat while you're resting, and prevent food from accumulating into fat.
The main hormone secreted when doing cardio is GH, secondly TSH (thyroid Stimulating Hormone). The more intense you do it the more of those hormones will get secreted. The point of these hormones is to help your body adapt to the physical stress your doing (cardio), your body does everything in its power to keep you from getting heavier, which involves preventing food from accumulating on your body as fat.
It's important to keep in mind that most of your calories you burn in a day is not directly from the activities that you do but rather your metabolism which is created from the activities that you do. In other words, changes to your physique are due to your metabolism and not burning calories during physical activities.
As far as what kind of cardio is better than the other (such as swimming, running, jump roping, hiking, dancing, etc.., there is none! It's usually good to do different ones every now and then for a change of stress, which equates to more GH output.
I'd say do at least one cardio workout a week no matter what your goal is (gaining muscle or losing fat).
People who do cardio almost everyday (especially for longer durations), are wasting their time! If Someone's goal is to gain muscle, they would probably only want to do 0 to 2 cardio sessions a week, doing only a few short sprints, usually only like two 15 - 30 second sprints. that's it. If you already have an extremely fast metabolism I'd do no cardio at all if your trying to gain muscle.
Why NOT do the same "fat burning phase" cardio sessions with your gaining muscle phases? Cause like I said, this will stop you from gaining muscle along with fat. Your goal during the gaining muscle phase is to slow your metabolism down a bit so you can gain muscle. Doing cardio will prevent this. But, like I said, short sprints will not hinder muscle mass gains, while keeping your fat in check as best as possible.
The point of doing cardio is alterating your internal hormonal environment that increases your metabolism, not burning fat during the workout.
Breakfast jumpstarts your metabolism for the day, skipping breakfast and doing cardio instead raises catabolic hormones even more and slows your metabolism, which is a good formula for losing muscle and gaining fat!
Although it's better to do cardio and weights on separate days. When doing both on the same day do resistance exercise first (but a 5 minute aerobic warm-up is beneficial before weight training to get the blood pumping). It's more important to preserve your strength, energy, and intensity for the weight training part of your workout, because intensity is more critical to weight training than to cardio training.
Cardio workout examples to do:
Interval training
The "jogs", are just warm ups or resting between "sets". The sprints are running as fast as you possibly can.
jog 5 minutes
sprint 45 seconds
jog 2.25 minutes
sprint 45 seconds
jog 2.25 minutes
sprint 45 seconds
jog 2.25 minutes
sprint 40 seconds
jog 2.25 minutes
sprint 30 seconds
jog 2.25 minutes
19:40 total
14:15 downtime
3:25 uptime
The key here for any of these activities is to push yourself harder so that you show your body that changing your shape (I.E. losing excess weight, aka fat) so that activity is easier to do next time. Also, going a little off the subject... feeding yourself food continuously through out the day will also make your body believe it has a steady supply of outside energy and further pushes your body (more specifically your endocrine system) to realize that the fat on your body is pointless, since you'll never need it anyway because of the continual supply of food your feeding yourself. Now combining those two very important pieces of the puzzle together (the intense workouts and continuous supply of energy from food), will turn your body into a fat burning machine.
The best exercises for you to use are compound exercises. These consist of the squat, deadlift, chin-up, bench press, and barbell row. Compound exercises are the most useful tool in building more muscle. Start off by switching your sets between 5X5 and 4X7.
Some of the best foods to gain muscle are fish, chicken, red meat, and a healthy serving of fruits and vegetables.
Multiply your weight by 20 and you will reach the amount of calories you need to gain weight. So if you weigh 180 pounds, you will need at least 3,600 calories to gain weight.
You need to sleep at least 8 hours per day. Your muscles grow when you are outside of the gym not in it.
|
U.S. AND METRIC EQUIVALENTS | ||||
| Weight | Liquid Capacity | U.S. Liquid Capacity | Volume | Length |
| 1 oz.=28.35 gr | 1 fl. oz.=29.57 ml | 1 cup=8 oz. | 1 oz.=29.57 cc | 1 inch=25.4 mm |
| 8 oz.=227 gr | 8 fl. oz.=236.6 ml | 1 pint=16 oz. | 8 oz.=236.60 cc | 1 foot=30 cm |
| 16 oz.=454 gr | 16 fl. oz.=473.2 ml | 1 quart=32 oz. | 16 oz.=473.2 cc | 1 meter=3.3 feet |
| 32 oz.=908 gr | 32 fl. oz.=946.4 ml | 1/2 gallon=64 oz. | 32 oz.=946.40 cc | |
| 1 U.S. gallon=3.7854 l | 1 oz.=8 dr | |||
Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.
Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body.
Situps
| Banana | weight | Protein | Carbs | Fat | Banana Calories |
| Banana Medium
weighed with skin |
130g | 1.1g | 21g | 0.27g | 86 cals |
| Banana Large
weighed with skin |
170g | 2g | 39g | 0.5g | 162 calories |
| Banana average
flesh only |
114g | 1.4g | 17.5g | 0.2g | 108 calories |
| Banana Milk
Shake |
100 ml | 18 g | - | - | 140 cals |
| Rice (1 cup) |
Protein (g) |
| Rice, brown, long grain, cooked | 5.03g |
| Rice, white, long grain, par-boiled | 4.01g |
| Rice, white, long grain, dry | 12.56g |
| Rice, white, long grain, instant | 3.4g |
| Rice, white, long grain, regular, cooked | 4.25g |
| Milk (serving size 1 cup) |
Carbs (g) |
| Milk, whole, 3.3 percent fat |
11.3g |
| Milk, low fat, 2 percent fat |
11.7g |
| Milk, low fat, 1 percent fat |
11.6g |
| Milk, fat free/ skimmed |
11.9g |
| Buttermilk, from skimmed milk |
11.7g |
| Milk, canned, evaporated, whole |
3g |
| Goats Milk |
10g |
| Soy Milk, regular |
4g |
| Rice (serving size 1 cup cooked) |
Carbs (g) |
| Long grain brown rice |
45g |
| Long grain white rice |
45g |
| Short grain white rice |
37g |
| Basmati rice (3oz) |
44g |
| Fried rice (3oz) |
56g |
|
Food |
149 grams Protein |
357 grams of Carbohydrates |
85 grams of Fat |
3000 calories |
|
Low Fat Milk 8oz 250mil |
8 grams |
12.3 |
1.8 |
98.7 |
|
Protein 1 serving 20g |
15.2 |
9.5 |
0.6 |
370 |
|
medium banana |
1.4g |
17.5g |
0.2g |
108 |
|
1 cup white rice(186.0 g) |
4.25g |
37g |
0.4g |
242 |
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The food list below shows good sources of complex carbohydrates.
|
Pasta |
| Macaroni |
| Spaghetti |
|
Brown rice |
|
Potatoes |
| Other root vegetables |
|
Wholemeal breads |
|
Granary bread |
|
Brown bread |
|
Pitta bread |
|
Bagel |
|
Wholegrain cereals |
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High fiber breakfast cereals |
|
Porridge oats |
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All bran |
|
Wheetabix |
|
Shredded wheat |
|
Ryvita crispbread |
|
Muesli |
|
Cassava |
| Corn |
|
Yam |
|
Oatcakes |
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Peas |
|
Beans |
|
Lentils |
Do Cardio to burn fat
Typically, guys that have a well defined "six pack" hover at around 6-7% body fat and women at 11-12%.
A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing body fat. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods may slow down fat loss.
1. Exercise ・aerobic and weight training - raises your metabolic rate.
2. Exercise creates a caloric deficit without triggering the starvation response.
3. Exercise is good for your health. Dieting is harmful to your health.
4. Exercise, especially weight training, signals your body to keep your
not burn it for energy. Dieting without exercise can result in up to 50%
weight loss to come from lean body mass.
5. Exercise increases fat-burning enzymes and hormones.
6. Exercise increases the cells sensitivity to insulin so that carbohydrates
for energy and stored as glycogen rather then being stored as fat.