Five Great Muscle Building Foods

Here are some great muscle building foods. Try them and you will find that investing a few minutes in the kitchen is equally important to develop muscles.

TOAST WITH AVOCADO

With this recipe you will start the day right and helps beat mid-morning hunger.

INGREDIENTS:

1. 2 teaspoons mustard.
2. 2 slices whole wheat toast.
3. 1/2 avocado, peeled, sliced.
4. 1/2 thinly sliced tomatoes.
5. 1 teaspoon of oil
6. extra virgin olive.
7. 4 leaves of fresh basil chopped.
8. 1/2 tablespoon ground flaxseed.
9. Salt and pepper to taste.

HOWTO PREPARE:

Spread the toast with mustard and top with slices of avocado and tomato. Drizzle with oil. Add the basil and flax, and salt & pepper to taste.

Nutritional content per serving: 394 calories, protein 11g carbohydrate 44g 21g of fat (2.5 g saturated) 14g of fiber, 112mg of sodium.

TUNA SALAD AND CELERY

With its generous protein content, tuna is the perfect snack between breakfast and lunch.

INGREDIENTS:

1. 2 cans of light tuna is low in salt.
2. 1 tablespoon balsamic vinegar.
3. 1/4 cup chopped onion and apple.
4. 2 tablespoons plain yogurt.
5. Ground black pepper to taste.
6. Celery 14 washed.

HOW TO PREPARE:

Drain the tuna and pour into a bowl. Add vinegar, onion, apple, yogurt and pepper. Fill celery stalks with the mixture. Cover with plastic wrap and store in refrigerator until ready to eat. Makes seven portions.

Nutritional content per serving: 50 calories, protein 7g, 4g carbohydrates, 1g fats (saturated 0g) 2g fiber, 80mg sodium.

STUFFED PEPPERS

Tasty morsels of meat that bring a huge dose of protein.

INGREDIENTS:

1. 4 peppers (green, yellow or red).
2. 1/4 teaspoon of extra virgin olive.
3. 1 lb of lean beef.
4. 1 egg white.
5. 1/2 cup chopped onion.
6. 2 tablespoons canned corn.
7. 1 tablespoon chopped fresh parsley.
8. Pinch of ground black pepper.
9. 3/4 cup tomato sauce.
10. 1 teaspoon of sauce
11. horseradish (optional).

HOW TO PREPARE:

Heat oven to 375° F and bgin beheading and cleaning peppers. Then drizzle with oil on the outside. In a large bowl, pour the meat, corn, egg, onion, parsley, black pepper and a third of the tomato sauce. Mix well. Place the peppers on the tray (cut side up) and bake for 40 minutes. Remove them from the oven. Mix remaining tomato sauce with horseradish and sprinkle the peppers. Let 10 minutes. You will have four servings.

Nutritional content per serving: 217 calories, protein 27g, carbohydrate 16g, 6g of fat (saturated 2g) 4g fiber, 96mg sodium.

ROASTED NUTS

This mixture is the perfect home for mid afternoon. It has it all: healthy fats, proteins and antioxidants.

INGREDIENTS:

1. 2 cups of unsalted almonds.
2. 2 cups unsalted pecans items.
3. 1 cup unsalted nuts games.
4. 1/4 teaspoon of ground red pepper.
5. 2 teaspoons dried rosemary.
6. 2 teaspoons dried oregano.
7. 2 teaspoons of paprika.
8. 2 teaspoons ground black pepper.
9. 1/2 teaspoon of salt.
10. 2 tablespoons olive oil.

HOW TO PREPARE:

Heat oven to 300° F. Meanwhile, pour the nuts and herbs in a bowl and mix. Add the oil, spoonful by spoonful, and stir well. Spread the mixture on a baking plate in an even layer. Let it cook for half an hour or until golden. A tip: remove it from time to time so that the nuts are evenly toasted. After removing from oven, let the mixture cool before storing in an airtight container. Makes 20 servings.

Nutrient content (1/4 cup): 240 calories, protein 6g, carbohydrate 6g, 24g of fat (2g saturated), 59mg sodium.

CHICKEN SALAD SANDWICH

There is evidence that eating protein before training favors muscle growth. You know, do not skip the snack.

INGREDIENTS:

1. 1 stalk of chopped celery.
2. 1 tablespoon chopped onion.
3. 1 tablespoon pine nuts.
4. 1 teaspoon (but generous) hot mustard.
5. 1 teaspoon of fat free sour cream.
6. 1 teaspoon of yogurt.
7. Pinch of ground black pepper.
8. 2 chicken breasts shredded.
9. 4 slices of bread.
10. 2 large lettuce leaves.

HOW TO PREPARE:

In a large bowl,mustard, combine the celery, pine nuts,onion, sour cream, pepper and yogurt. Divide the mixture on two slices of whole wheat bread. Top with lettuce. Note that you will have two servings

Nutritional content per serving: 267 calories, protein 28g, 31g carbohydrate, 5.5 g of fat (saturated 0g), 11g of fiber, 410mg of sodium

These muscle building foods are fantastic for packing on pounds of muscle. it is important that you supplement your long hours in the gym with the right nutrition. Follow these recipes and you will see better muscle building results in no time.

For more information on muscle building tips, nutrition, and training programs visit http://www.dailyworkoutreviews.com

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The Big Picture in Body Building

When a person decides that he or she wants to get into body building as a sport, it’s important to look at the big picture before starting out.  You’ll need to look at your new quest as a lifestyle change and know what you’re in for before you even start.  The big picture in body building is where you will want to end up.

That means setting personal goals when it comes to your body building journey.  What do you want to look like when you are at your peak?  Do you have a specific person in mind that you want to emulate?  Keep that picture in your mind as you are working out as motivation.

You will also want to consider what type of goals you have for yourself as a result of your body building.  Are you wanting to lose weight, do you want to eventually compete, or do you just want to live healthier?  Keeping that picture in your mind as well will help you become more focused and more effective while body building.

The big picture of body building also includes living a fully healthy lifestyle.  That means eating right and getting the right amount of rest to make your workouts count every day.  You’ll need lots of different vitamins and minerals that can work inside your body and make your muscles work harder so they are well-defined and toned.

Are you wanting to ultimately compete in body building contests?  If so, the picture of body building you carry with you will be different than that of a person who is just striving to become fit.  You will want to concentrate on specific muscle groups and work them to their fullest potential.

Do your research before you start body building and look at pictures of people who at their muscle building peaks.  See what they look like and then keep that picture in your mind as you strive for your own personal fulfillment.

Body building is really more than a sport – it is a mind, body, and soul endeavor.  Keeping the big picture always at the forefront of your mind will make your body building more efficient, more effective, and will grow your body to new proportions.

The picture of body building is more than just an oily, greased up man or woman standing on a stage and flexing their muscles.  Today, body building has evolved to include the picture of health and wellness as well.  Those who remember that will become everything they ever dreamed of and will make that picture in their minds become a reality.

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Body Building for the Real Man

Body building has always been thought of as a man’s sport.  It’s true that most top-notch body builders are men.  If you are a man interested in body building, you really have some advantages that can help you tone and sculpt a beautiful body.

The first thing you need to keep in mind is that you are naturally able to mold an amazing body.  As a man, your body building goals are already enhanced because of the natural hormones that your body produces.  Testosterone helps you have more effective workouts and also helps you work out longer.  This gives you a bit of an edge over your female counterparts.

When you are undertaking a body building program, a real man does his research and knows what exercises will maximize his body mass.  He then works hard to make sure that he can achieve the goals that he has set.  Building muscle mass requires some hard work and the old phrase “no pain, no gain” takes on a whole new meaning for the real man who is interested in body building.

You need to focus mainly on an intense workout that will tone and sculpt the specific muscle groups that you need to work on.  Focus on varied exercises that will provide a great workout for various muscles.  You need to be sure that you aren’t neglecting any areas during your body building routine.

Nutrition is also a very important component of a body building routine for a real man.  If you aren’t getting the nutrient you need, you won’t be doing yourself any favors.  You must make sure that you have adequate protein as well as carbohydrates that provide you with energy to work as hard as you need to.

Getting plenty of rest is also very important.  Your muscles grow while you’re sleeping.  But your muscles also repair themselves at night from the damage you’ve done to them during the day.  When you get an adequate amount of rest, you will be doing yourself a real favor when it comes to your body building routine.

Body building for the real man doesn’t always mean grunting and straining to lift big weights.  What it does mean is that you are trying to sculpt your muscles so that they become everything you always dreamed they could be.  Yes, body building is a difficult undertaking, but when you see the end results, you will be more than satisfied.

  

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What Are the Best Natural Supplements For Bodybuilders

When it comes to bodybuilding supplements, the word "natural" can have any one of a number of meanings. Some experts believe that natural bodybuilding means to shun all forms of bodybuilding supplements, opting for a regimen that includes proper diet and workout routine. However, since most athletes believe that some supplements are a necessity in achieving their desired goals, this article is aimed at educating the reader on what exactly a natural supplement is. In addition, we offer a bodybuilder's supplementation guide listing some of the highest quality ingredients to look for.

Natural bodybuilding supplements are made of substances that your body creates naturally. The science of supplements maintains that these natural ingredients are depleted in the course of daily workouts. You may need to replenish your body's supply of natural substances by introducing natural bodybuilding supplements. It is even more urgent when it comes to supplementing minerals and vitamins that the body uses and needs to have replaced. Other substances such as amino acids may need natural supplement enhancement for the body to support the workout regimen.

Only The Best Ingredients

Protein is probably among the best natural supplements to include in your program. Protein consists of amino acids, the building blocks of muscle. Protein is available as a fast-acting whey product, best used after workout to nourish tired muscles. Slow-acting casein is best taken at night, as its job is to work to rebuild muscle as it rests. Creatine and glutamine are also important elements in reaching your muscle toning goals, giving your muscles energy and strength to power through workouts, making them more effective. Finally glutamine assists in the muscle's recovery process, during the time that your muscles rest and build up.

Why Minerals and Vitamins

Even fitness enthusiasts who shun substances agree that those natural bodybuilding supplements that contain essential minerals and vitamins are critical to good health.

Vitamins A, C and E are the best to find in a natural supplement. Since vitamin C may increase the body's testosterone levels naturally, consuming it as a supplement may lead to more effective workouts. Vitamin E is an immune system booster, which is necessary for athletes who may unwittingly be diluting their immunities by over-working their bodies. Vitamin A helps with the body's production of glycogen, the body's natural energy fuel. Additionally, it can aid in protein production to enhance muscle growth.

The best natural bodybuilding supplements can make or break the effectiveness of your weight loss program. Choose the natural bodybuilding supplements best suited to your needs, and replenish the essential nutrients that can be lost in rigorous workouts.

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Free Weight Training Exercise to Get Crazy Muscle Gain - The Exercise Puts on the Most Muscle Fast

A lot of people want to build muscle and achieve the physique they desire. However, it can be challenging to build muscle if you don't know how to properly do so.

Most people that have already succeeded in building muscle mass understand that training with free weights is extremely important. Along with training with free weighs, it's also important to adapt to a regular workout routine and consume adequate protein so you can minimize risk of injury, build the most muscle possible, and increase your body's ability to recover.

When training to bulk up you should utilize free weights to build upper body muscle mass. The free weight training exercise you should focus on performing is the fly. Use free weights to perform bench presses and vary these exercises with flies.

It is important for you to execute fly exercises safely. Lay down on a bench while holding an equal weight in each hand. Now lift the weights above you until the weights nearly touch. Make sure you keep the weights in line with your chest. To complete the fly exercise safely you must lower the weights smoothly and steadily to the beginning position. Make sure your elbows do not dip lower than your shoulders, or else your shoulders can suffer from injury.

When utilizing this free weight training exercise you should focus on using heavier weights but make sure you perform fewer reps, which is the key to building the most muscle. You can also use free weight exercises to build muscle in your lower body.

To effectively build the most muscle mass in your lower body you should focus on performing calf raise exercises, squats, and lunges. When you utilize the proper free weight training exercises you will find it hard not building the muscles you desire.

If you want to transform your body into an attractive, ripped physique, then you need to start training the right way. These Muscle Building Programs will eliminate all the guess work and take you straight to your goals in the shortest time possible. Click Here if your serious about reaching your fitness goals and learn how to add 25 pounds of ripped muscle to your body frame 6 months from now.

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Natural Bodybuilding - Key Components For Success

Natural bodybuilding is all about achieving your body's maximum potential without using steroids or other growth enhancing drugs, and is the healthiest way to develop your ideal physique. It is a combination of intense weight training and a healthy, balanced diet. Natural bodybuilding is not simply building muscles but also incorporating a better quality of life as bodybuilding can be instrumental in keeping the bodybuilder healthy as well as developing other desirable qualities such as dedication and focus. Natural bodybuilding is growing in popularity largely due to the public's negative opinion on steroid use.

Nutrition

Nutrition accounts for 70% to 80% of success in building a good physique. The biggest problem in natural bodybuilding is, in my opinion, the alarming number of people that screw up perfectly good training with poor nutrition. Nutrition should provide the proper balance of protein, fat and carbohydrates so that your muscles can heal and build. A natural bodybuilding diet, like any diet that works to bolster nutrition, focuses on fresh, natural, whole foods and eliminates processed foods, as a general rule. You will also be eating smaller, more frequent meals throughout the day. Typically, these meals are spaced approximately 2-3 hours apart for a total of 5-7 meals per day. Depending on your nutritional goals, your overall diet should consist of approximately 40-50% complex carbohydrates, 30-40% protein, and 10-20% fat. Also, it is very important to drink plenty of water throughout the day, especially if you're consuming large quantities of protein.

Supplements

Some supplements are considered acceptable for natural bodybuilding, in particular protein shakes. However, many supplements such as testosterone boosters are considered unnatural as they directly affect the body's hormonal balance. In other words, natural athletes who choose to build their body naturally have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. Taking a good multi-vitamin supplement is also highly recommended.

Training

The principle of natural bodybuilding is that you can get the body you desire solely by weight training and eating healthy foods. Since we have already discussed nutrition and supplementation, let's quickly discuss weight training. The reason I chose to discuss weight training last is because it is probably the least important component for your overall success in natural bodybuilding. In other words, you could have the best program for building muscle on the planet, but without the proper nutrition to support muscle growth your gains will be stopped dead in their tracks.

There are many training programs out there but what I recommend is to train every other day for 3 days per week. Each day you will focus on a different group of muscles. For example, on day 1 you would do legs/abs, day 2 chest/shoulders/triceps, and day 3 back/biceps/forearms. This schedule provides enough time away from the gym to allow each muscle group to recover and grow; therefore, avoiding the dreaded effects of overtraining.

The core of your weight training program should consist of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc. For all the lifts in your program, you should do 2-3 sets of 5-7 reps. This will give you the greatest improvement in strength and muscle mass. For your main muscle groups such as your legs, chest, and back, you should do about 3-4 exercises for a total of 6-8 sets for each muscle group. For your abs, triceps, shoulders, and biceps, you should do an additional 2 exercises for a total of 3-4 sets for each muscle group. The reason we do less exercises for the latter is that they have already received some work during the compound movements we did. This training information should give you a good starting point to fill in this last component of your natural bodybuilding regimen.

Natural bodybuilding is a way to body build without the use of artificial drugs or substances. Therefore, in my eyes, it is a much better training system than anabolic induced bodybuilding. The key to developing your physique through natural bodybuilding is to remember that it does not happen overnight. You must never lose sight of your goals, and what you hope to accomplish no matter how slowly you feel you may be progressing. Good luck!

Mark Petersen is a healthcare professional who specializes in sports medicine and physical fitness. To get more information about building muscle and to sign-up for our free muscle building email course, please visit [http://www.MuscleGainTruth.net]. Also, to discover which muscle building program Mark and his online team ranks above all others, please visit http://www.MuscleProgramReview.com

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Body Building National Championship

When you start competing in body buildings contests, you have many, many choices.  Mention a national body building national championship, and the choices are just as diverse.  There really is no one national championship for body building, there are many.  But some are considered more important than others and carry more weight.

National body building championships are sponsored by various organizations.  For example, the NPC National Body Building championship contest is thought to be one of premier contests among serious body builders.  NPC (National Physique Committee) is a very well-respected organization and their national championship events are always well-attended.

Many body building national championships are sanctioned by NPC.  If a contest carries the NPC name, you know you’ll be entering a competition that will be well-run as well as carry some weight.  If you’re lucky enough to win one of their body building national championships, you can wear the title with pride.

The Amateur Athletic Union (AAU) is another organization that sponsors national body building championships.  These contests are, obviously, for amateur athletes and can be great places for beginning body builders to start out with before moving on to more involved contests.

Then, of course, you have the Mr. and Ms. Olympia contests which often are considered THE national body building championship competitions.  Made famous worldwide by Arnold Schwarzeneggar when he won back in the 1970’s, these contests are highly competitive with the winners often looked upon as people with perfect bodies.

Some body building magazines will also hold their own national championship contests.  Magazine like Muscle & Fitness and Flex will sponsor body building contests and feature the winners in their magazines.  These contests can be great ways to gain some incredible exposure for you as a serious body builder.

When you are looking for a body building national championship, find one that is sponsored by a well respected organization such as the NPC.  When you participate, know that the others are out to be considered the best in the country just as you are, so you will want to be on top of your game when competing.

If you are lucky enough to win a body building national championship, you will be an award winning body builder.  That’s a title you can be proud of and one that you should let people know about.  You will be taken seriously as a body builder when you win a body building national championship, so be proud of your accomplishment.

So get out there and compete!  You’ve worked hard, it’s time to show off your body and gain notoriety for your efforts.  Body building national championships are the way to go.  Good luck!

Natural Bodybuilding Workouts For Fast Natural Gains

Natural bodybuilding workouts are getting a lot of attention lately. This is mainly due to all monsters you see on bodybuilding shows these days. Just for looking for natural muscle building workouts, you are actually being very smart. So give yourself a round of applause and a pat on the back (but not at the same time).

The reason I am praising you, is that you understand that you must follow natural muscle building workouts. Not workouts done by pro bodybuilders. Who are probably taking performance enhancing drugs, have elite genetics and recovering ability.

I am going to give you some guidelines to follow for your natural muscle building workouts and how they should be structured. So without further ado, lets get down to business.

Keep Your Natural Bodybuilding Workouts Under 1 Hour

A bodybuilding workout (or any weight lifting) puts a lot of stress on your body and is very metabolically demanding. Around the hour mark of your natural bodybuilding workout, a hormone called cortisol is released. When this happens your body starts to burn muscle for energy. I think you will agree that is not what you want when trying to build muscle. Besides, if your workouts are lasting longer than an hour, you are probably not working hard enough.

Workout Your Legs

For the love of god, please workout your legs, I cannot stress this enough. Yeah I know you just want big guns and a 34DD chest. But did you know that working your legs will give you bigger muscles everywhere else? Yea that's right.

This is due to hormones mainly; Testosterone is released and elevated when you work a lot of muscle. But the only muscles in your upper body that elevates testosterone, is the back. Therefore if you are doing chest and biceps all the time, you are missing out on a whole host of testosterone.

The whole point natural bodybuilding workouts is to get the most out of your training for the natural trainee. Remember, work the legs; the entire body will grow.

Taper Your Volume To Match Your Frequency

This is kind of related to the previous tip, but deserves its own section as it will help you pack on muscle mass. The worst thing a natural trainee can do is do to much to often. There is nothing wrong with you wanting bigger guns and other 'mirror muscles'. But your natural bodybuilding workouts must fit in with an entire bodybuilding routine.

Your workouts must have a purpose and reason for doing something. Want a barrel chest? Fine, but you must modify your entire workout routine to supplement this. I can help you there of course and will show you how.

Natural Bodybuilding Workouts Conclusion

Natural bodybuilding workouts are a very clever way to build muscle mass fast. They must however be planned right for them to be effective. Not thrown together with no real goal in mind.

You have maybe already work this out, so it is now time to take your training to the next level. To help you do this I have a whole host of free natural bodybuilding workouts to give you. To get them just click the link: Click here to get your free natural bodybuilding workouts

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How to Gain Muscle and Burn Fat Quickly - 7 Tips to Guarantee Your Results Quickly

Excessive fats in your body can be the main cause of various diseases and complications, which is why it is important for you to learn how to gain muscle and burn fat quickly. This can help you prevent conditions such as obesity and other heart-related diseases which is often due to excessive body fats. That is the primary reason why it is important to get rid of these excess fats and you can do this by getting into a healthy diet and a proper exercise routine.

Diet

For you to be able to understand how to gain muscle and burn fat quickly, you must first learn how to follow a healthy diet plan. This diet plan should be low in fat and high in protein. Remember that it is necessary for your body to have an adequate source of energy which comes from natural resources. Here are some foodstuffs that can help you achieve your goal of burning fat and building muscles:

Fruits

These should include berries, bananas, apples, papaya, watermelons and peaches as these types of fruits can provide you with all the energy you need. On the other hand, citrus fruits such as lemon and oranges can help you reduce the excess weight.

Cereals and pulses

Various types of pulses, such as peas and lentils, are rich in protein. You can also get this from protein supplements or whey protein which may usually come in liquid or powder form.

Vegetables

These should also be included in your diet, such as spinach, cabbage, lettuce, cauliflower and sprouts among others.

Fish, meat and poultry

In order to learn how to gain muscle and burn fat quickly, you should know the foods that are essential to your diet and these includes fishes such as tuna, salmon, mackerel, sardines and herring. Poultry should be on your list as well, instead of going for animal meat. But take note that your consumption of dairy products should be moderate.

Water

Drink at least 6 to 8 glasses of water daily. Having green tea is effective when it comes to weight loss as well, but cut down or eliminate junk foods in order to get rid of those excess fats quickly.

Exercise

This is essential in learning how to gain muscle and burn fat quickly as well. Make sure to learn various cardiovascular exercises to burn fat and get into an exercise routine to gain muscle.

The tips mentioned above can definitely help you when it comes to learning how to gain muscle and burn fat quickly. Take note that complete rest and getting enough sleep is essential as well to keep your body healthy and fit.

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Are You Looking to Buy Bodybuilding Supplements

It is fair to say that as individuals we all strive to have a great body. Beauty and a great body is not defined by anyone other than yourself. What is great to one person is ugly to another. Whatever your definition of looking great, if it involves changing the way your body looks through a change of eating habits or exercise then this takes a lot of hard work and commitment.

For those who define a great body and as muscular body have perhaps the most difficult task in terms of shaping and defining specific muscle groups. Often bodybuilders will go through periods of hitting that plateau stage where things don't seem to be moving as fast as they would have liked body wise. Perhaps they need that extra bulk or more muscle tone or definition. Often when a bodybuilder finds themselves in this position then they will look to buy bodybuilding supplements. Body building supplements are a great way to get extra nutrients, muscle building and fat busting power into the body and these can work extremely well along side your usual regime of exercising and healthy eating.

There are various different types of body building and fat burning solutions and you must keep this in mind when you are looking to buy bodybuilding supplements. Some of the most readily available and popular supplements are protein drinks. Many bodybuilders who are starting out find that the protein shakes are the first nutritional supplement they buy, but why? Protein is required for muscle production and for many more important physical functions. Our bodies need this protein to function and to heal when we have an injury. Protein itself can even protect your muscles whilst training so that you don't suffer any bad injuries.

So when is the best time to take a protein shake? Generally this is after you have finished a workout so that the protein can begin its healing process immediately. A liquid shake is considerably better for your body over solid food types as fluid can be digested far quicker and will reach the muscles within 30 minutes!

Whey protein is by far the most popular of shakes when people are looking to buy bodybuilding supplements. This is readily available in shops and online and even in supermarkets nowadays with the increase in people striving for fitness and good nutrition.

Casein is another very good protein which is milk derived as is whey protein. Casein is digested much slower than whey and studies have shown that through taking a mixture of casein and whey, an individual can build up far more muscle over months then someone who is solely taking the whey shakes. Another very important factor and muscle building aspect of casein is that it contains very high levels of glutamine which is also great for supporting the growth of your muscles. Glutamine is also known for its anti fatigue properties - a certain bonus with regards to those hard workouts!

It is often good to talk with others who have used the different forms of supplements and ask for advice on what works best, but as everyone is different, what works for one may not be the ideal solution for another.

If you are looking to Buy Bodybuilding Supplements then Icon Nutrition are a leading online seller of sports nutrition and sports supplements in the U.K. Check it out!

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What Are The Best Foods For Building Muscle?

Weightlifters and body builders need to look after their diet, especially if they want to increase their musculature. The main thing that the body needs in order to build muscle is protein. This is because protein contains the essential amino acids, which along with non-essential amino acids are what the body requires for the manufacture of muscle.

So, what are the best sources of protein? Chicken; turkey; fish and shellfish; dairy products; red meats; nuts; peas; beans; some grains and eggs are all excellent sources of protein. The problem with those is that some of them are also high in saturated fats, particularly those derived from red meats. It is therefore necessary to ensure that you choose the leanest meat available as well as choosing other low-fat products. Select skimmed milk and cottage cheese instead of the full-fat varieties of dairy products.

When you are cooking your meats, unless you happen to like them raw, make sure that you do not overcook them or at too high a temperature. Excessive heat damages protein and make it less usable.

Although protein is what is needed for building muscle it is important that you remember to make sure that your diet is a balanced one. A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fiber. You can obtain a balanced diet if you eat from the four main food groups.

You should also remember the importance of eating regularly. This does not mean eating 3 large meals a day. Many of the calories within food are used up simply by the process of digestion. If you eat 6 small meals a day, this will help maintain the protein level in a way that muscle is built. It can also help regulate insulin levels.

Carbohydrates are what provide the body with most of its energy. Most of our carbohydrates are obtained in the form of starch, and this is found in potato, rice, spaghetti, yams, bread and cereals.

You should eat a lot of fresh fruit and vegetables. These are a good source of vitamins. It is important that when you are cooking your vegetables that you do not overcook them as this will destroy the nutrients. Steam them instead of boiling or roasting them. Ideally, take them raw. There is nothing wrong with frozen vegetables. They are usually frozen within a few hours of harvesting and so the goodness is retained. Store-bought 'fresh' vegetables might have been out of the ground for several days, by which time the nutrients have started to deteriorate.

Definitely do not take sugar. This is found in candy; soda; cakes; pies; cookies; donuts and other highly refined carbohydrates. Also remember that fruits have what is called natural sugar and can raise your sugar levels. Sugar molecules draw fluids away from the tissue in your body causing dehydration. Although it is not always possible to know what foods do contain sugar, the above certainly do, so you want to avoid them.

In conclusion, though protein in all it forms is the best muscle building food, it is important that you take your protein as part of a balanced diet. Eating healthy and living healthy is important in all walks of life so take charge and stay healthy.

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas.

Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids.

For more information, please visit http://www.getanabolics.com

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The Best Bodybuilding Supplements of 2012!

What is the best supplement for bodybuilding?

 You don't have to be a body builder to take supplements. Plenty of average joes who work out casually (or maybe a bit harder than most) supplement with supplements every day.

Supplements range from energy enhancers, muscle recovery aids, strength increasing aids, to shakes to take before bed. In between is about another couple hundred products that are all hype and should be avoided.

So which ones are the best then?

Protein Powder is an essential supplement to any body building (or muscle building) program. It is one of the oldest supplements and most effective. Most come in a powder form you can use in a shake - or if you are quirky, you can incorporate it into food.

Protein powders main goal is to give you the protein needed to recover and aid in muscle building. With as much as 30 grams of protein per scoop, it's a good way to meet your macros in a day.

Lots of protein powder also include other ingredients that help aid your body in other ways. It's a great supplement that can be taken year round.

Creatine is another great and well researched supplement. It too has been around for a long time and everyone from athletes to casuals use it. Creatine is a natural occurring acid in red meats and your body that helps fuel cells in your muscles.

Taken mostly in a micronized (or pill) form - creatine is tasteless in most cases and is easy to take. It's cheap, effective, and will give you the most immediate results for your buck. Creatine is often cycled every month as well to keep the body fresh.

Pre-Workout's isn't just what you do before work out - it's a supplement you take before a workout! A Pre-Workout supplement (yes that's its real name) will aid you in many ways you never thought possible through a supplement.

Usually taken in powder form mixed with water - it will provide you with an energy blend to help pep you up and focus in the gym. I'm talking insane, mental, focus. You know, the zone? A pre-workout will put you in the zone and provide you energy for your entire workout.

Pre-Workouts feature a variety of ingredients so be sure to read what your getting. Again the main focus is the energy blend which can be anything from caffeine to coffee.

Bam, that's it! Yes just three big supplements that we feel are the best. Sure, they're other products on the market - but I don't find them to be as effective as the three I listed in this article.

Be sure to consult with a doctor before supplementing with anything to make sure you are healthy enough to do so.

For more on supplements and weight training check out the 10rate Best Supplements section for reviews, top 10 lists, and more on supplements! Don't have a workout plan? Check out some of the Best Workout Plans also!

Article Source: http://EzineArticles.com/?expert=Ken_Bravio

Hardcore Body Building

The sport of body building, for many people, can be quite hardcore.  By that, we mean it can be intense and all-consuming.  But another way to look at hardcore body building is gaining mass and muscle tone in a natural way without the benefit of artificial hormones such as steroids.

Some people who are really into body building think of the sport as hardcore in and of itself.  Building body mass and toning muscles involve hard work and dedication.  Hardcore body building is having a commitment to shaping the best body possible with hard work and sweat.

It’s easy for hardcore body builders to fall into the trap of obsession with the sport.  They want to be the biggest and the best.  The quickest way to achieve this is to take synthetic steroids or growth hormones.  However, hardcore body building doesn’t have to involve these substances.  You can still grow your body without them.

Body building is a whole body and mind experience that focuses on training specific muscle groups and growing those muscles to often extreme proportions.  This is achieved through a proper diet, a safe workout plan, and a mentality that lends itself to hardcore growth.

There are natural supplements on the market for the hardcore body builder that are safe to take and will allow amazing growth of muscles with the right weight lifting regimen.  You have to be dedicated, you have to stick with it, and above everything else, you need to know how to perform the exercises correctly.

Body building as a sport creates beautiful, well-sculpted bodies in the men and women who are willing to work hard for their physiques.  When you undertake a weight lifting program, you will want to pay special attention to the way your muscles respond to the weights and feel the resistance that the weights provide.

The old adage “No pain, no gain” really applies in hardcore body building.  You must push yourself and your body if you are interested in sculpting a well-toned body.  However, you must also be aware of your limits and not push too hard as you can cause injury to your body.

The sport of body building can be quite hardcore if you want it to be.  If you are interested in becoming a hardcore body builder, you must pay special attention to each muscle group on your body and work it until it is toned and defined.  Hardcore body building is not only a sport, it’s molding a beautiful body.

Body Building Exercises

In a body building program, the exercises that you do can make all the difference between an effective program and one that won’t do much good.  The good thing is that there are many, many body building exercises you can incorporate into your workout that will help grow your muscles and keep you fit and trim.

For big legs, you’ll want to do a lot of barbell squats and dead lifts.  The resistance you are putting on your legs when you perform these types of exercises will push your muscles to make them grow.  That’s the point of an intense workout program in the first place.  Lifting weights with your legs instead of your arms will help the quadriceps and hamstrings become tight and fit.

When working your arms, the body building exercises you should count on will consist a lot of barbell and dumbbell curls and well as bench presses.  It’s easy when performing these exercises to just concentrate on lifting the weights, but what you really need to do is focus on the strain the weights are putting on your arm muscles.  Really push them as you are lifting and feel how they are working in response.

Great abs are formed much in the same way as any other muscle group.  They need to be worked, strained, and pushed in order to become toned.  You can get that toned, sculpted look by doing simple sit ups and crunches, but weights can help too.  Try hanging from a chin up bar and lifting your knees up, or get on a machine specially designed to tone the ab muscles.

When working the upper back, a pull-down bar machine will make all the difference in the world.  This is a two handled curved bar that is attached to weights with a pulley system.  You pull the bar down with your shoulders behind you.

It’s important when choosing body building exercises that you pick the ones that you are physically able to do.  Then be very conscious of the way the exercise is supposed to be performed.  If you don’t pay special attention to your form, you risk injury which can set back your body building program significantly.

Do your research on what types of body building exercises will work specific muscle groups and then incorporate them into your workout regimen.  Pick a variety of exercises that will make your body everything you dreamed it could be and do them on a regular basis.  The reward is a toned, fit body that you can be proud of!

Body Building for Girls

The term “girl” is generally thought of to be a young female, but when we’re talking about body building for girls, we’re really referring to female body building for teen girls.  Body building isn’t a sport just reserved for the male sex.  Girls can get strong, fit, and toned just like boys although their approach needs to be different.

Girls need to set realistic body building goals when they are trying to figure out just what they want to accomplish with their weight training.  Some girls just want to lose weight.  Others would like to become toned and firm.  Still others are using body building as a way to excel at sports.  Set goals and keep those goals in mind during workout programs.  Don’t lose sight of those goals and use them as motivation to keep going.

Guys – especially teen guys – produce much more testosterone than girls do, so remember that, as a girl, you won’t be building muscle in the same ways as your male counterparts.  You can, however, tone your muscles and sculpt a beautiful body when you keep an eye on the end result you want to achieve.

When it comes to nutrition, girls who are starting a body building routine need to keep a few things in mind.  First of all, girls need different nutrients than boys.  They require much more iron due to blood loss during menstruation, and they also can benefit from more protein.  Protein provides muscle building material in the body, so it should be consumed both through diet as well as supplements.

When speaking of supplements, girls should shy away from testosterone replacement supplements.  These types of artificial substances can make a woman or girl look more like a man and can seriously impede health.  While they will make your muscles grow stronger and quicker, they should still be avoided for girls who are body building seriously.

Keep in mind that both girls and boys who are body building need to get lots of rest.  This is very important for any young person, but when you are working your body, you really need to get a lot of rest.  Muscles are grown when the body is in a sedentary state.  While you sleep, your muscles will grow and you will be repairing any damage you’ve done while working out.

Get the advice of an adult before you undertake a body building program.  It’s very possible for girls who want to use body building as a fitness program to make beautiful bodies that they can be proud of.  Just be sure you do it safely and know what you are doing before you start.  Then watch the results and enjoy what you’ve done!

Body Building for Fitness

People undertake the sport of body building for all sorts of reasons, but fitness is probably the biggest one of all.  There’s no doubt that people who take the time to focus on the muscles in their body and honing them to a chiseled state are probably among the most fit of athletes.  We can easily use the terms body building and fitness interchangeably with each other.

We are a fitness conscious society, and body building fits in nicely with that concept.  Fitness means more than just losing weight and having a trim body.  It means living a healthy lifestyle and chiseling the best body you can through a variety of methods.

Body building for fitness is a great way to become the person you’ve always wanted to be.  Because becoming an effective body building means having the proper diet, you will realize a level of fitness you never knew was possible.  You should eat a well-balanced nutrition plan that gives you the nutrients you need to have a great body.

Because you are eating in this way, you will be giving your body essential nutrients that will make you healthy just by consuming them.  Body building requires a very specific diet with lots of protein and lots of carbohydrates.  Body builders are also very aware of what they are putting in their body, so fitness is achieved in the diet just by concentrating on what you eat.

Body building also requires a demanding workout schedule where you lift weights and perform exercises that focus on specific muscle groups as well as specific muscles.  When you begin to chisel those muscles, they become very well defined and healthier.  That’s why body building is great for a fitness regime.

Fitness is very important in living a healthy and full lifestyle.  Staying fit both in body and mind contributes to a sense of well-being that you won’t find when you are neglecting your health.  It is a million dollar industry that helps us stay fit and trim, and the help is out there aplenty when you look for it.

Body building for fitness is the best way you can go about not only losing weight but also gaining body mass and becoming stronger.  When you achieve the level of fitness you are desiring, you will be able to look in the mirror and be proud of what you see.  Why?  Because you did it yourself and you did it for YOU!

Body Building Tips

When you are starting a body building programs, you should really utilize tips and tricks from professionals to help enhance your workout.  There are so many people out there who have achieved great bodies, and they have a lot of information to offer to those who are looking for it.  These body building tips are from experts who say that there are certain areas of the body as well as parts of a body building program that body builders tend to overlook or even ignore.

When you are seriously body building, proportion is so important.  Many people overlook their calf muscles because they are so small.  More often than not, the calf muscles are difficult to notice as well.  But, the calves are just as important as any other muscle in your body.  Don’t neglect those calf muscles and work them to their fullest potential.  Use wide and narrow stances when lifting to hone the calf muscles.

Many people want to develop their deltoid muscles because they are one of the most prominent muscle groups on the body.  The delts are in your shoulder area and can make you look proportionally fit and trim.  Doing lateral raises can work your delts to new heights, but do these raises leaning slightly forward.  It’s normal to want to try and lean a bit backward, but if you do this, you won’t be working this muscle group fully.

If you really want to grow some strong muscle mass, you will need some type of a supplement.  Most often, you will get the best results from a protein supplement.  These help bring the necessary energy into the body that you will need for some strong, intense, and prolonged workout sessions.

It’s a good idea to work with a training partner during your body building workout.  A partner can provide motivation as well as tips and advice to help you maximize your training and concentrate on your goals.  They can also push you beyond what you feel your limits are and make you work harder than you could on your own.

Nutrition is very important to a body builder.  Probably the best body building tip we can offer up is to stay very hydrated and eat well.  Instead of three big meals a day, eat 5 or 6 smaller ones that are well-balanced and filled with protein and carbohydrates.  The carbs will provide you with energy and the protein will contribute to your body building power.

Always be open to advice and tips when you are undertaking a body building program.  There are plenty of people who love to share what they have learned.  Body building tips are everywhere, so keep and open mind and open ears.  Listen to what’s being said and take advantage of this free advice!