Fat Boy Club

When attempting to gain muscle, it is not enough that you exercise. Diet is an important factor to every exercise schedule. Without the proper diet, your body will not get the nourishment that it requires to convert into muscles. Similarly, there are some food items that you must avoid if you want to gain muscle. We can list down 7 food times that you must avoid at all costs if you are planning to build your body.

1. Doughnuts:

When you see these round sweet treats you would hardly be able to avoid the smell of these sweet treats. However you should know that these doughnuts barely consider other nutrients than fat. The fastest to get fat is on doughnuts. Each doughnut contains about 400+ calories. So think about that before you take a bite in to the next one when you are working so hard to gain muscles.

2. Cheeseburger with fries:

Another very common dish that has been your favorite every since your child hood perhaps, and a dish that you just can’t resist. Just remember that all this does is add more unnecessary calories. The entire dish has about 720 calories. This is excluding the mayonnaise that just adds on to the fat.

3. Fried chicken:

How can you ever give up fried chicken? It’s a part of your life. However you should remember that this piece of your life adds on around 420 calories with every piece. The process of deep frying adds fat and takes away the nutritional goodness. Therefore you are not really gaining anything out of the meal except more cholesterol in your body.

4. Oscar Mayer’s Lunchables:

You might love them because they are easy and convenient, but you should remember that they are also unhealthy. Two thirds of this contains nothing but calories. They contain no fruits or vegetables and provide absolutely no nutrition. Therefore you need to make sure that you are away from them when you are on your mission to gain muscle.

5. Sugary Cereal:

The kids love it. You depend on it. It will never help you gain muscle. These cereals are sweetened and dyed and puffed. This is why the professionals will never have these as a part of their diet.

6. Processed meat:

Things that fall under the category are bacon, jerky beef and hot dogs. You should make sure that you stay away from these the minute you plan on going on a diet to gain muscle. If you are planning to build muscle then these are your worst enemies.

7. Canned soup:

You though it was healthy? Many other did too. However, contrary to popular belief canned soup is very unhealthy. This is because canned soup contains trans fats in high amounts. Also artificial preservations and quantities of sodium make it all the unhealthier. Hence if you are trying to gain muscle, this is one thing that you should clearly avoid.

Everyone knows about protein or at least you should if you are serious about getting results to gain muscle or even to lose fat.

Nutrition plays a vital role in both goals and protein’s are the building blocks and should be included in everyone’s meal plan on a daily basis. No exception.

Protein sources are a must for a diet to gain muscle.

Protein’s are used to build and repair muscle tissue. When we workout and breakdown our muscle’s, protein is generally the foundation for repair.

Weight training requires fats and carbs to be supplied for energy. Carbs also transport glycogen to your muscle cells as well.

That is just to give you a little background on each of these macro-nutrients, but now it’s time to talk about protein more in depth and the different influential factors when choosing your sources.

Many people, including myself when I first started, are under the impression that a protein is a protein, period.

Some people think they are getting enough protein from foods such as nuts, oats, rice and potatoes.

However, even though there are protein’s in these foods I mentioned above, they should not be considered a primary protein source especially not when trying to gain muscle.

Let me explain now.

For one, you would need to eat a massive intake of those food sources to obtain your daily protein requirements and even if you could, you would over-consume in total calories which will inevitably lead to fat gain.

Second, protein’s are made up of essential amino’s and non-essential amino acids but most of the protein that can be found within those foods I listed above are not ‘complete’ protein and are lacking one or more essential amino acids that your body requires.

Essential amino acids are protein’s that cannot be manufactured by our bodies and therefore creates a requirement for them in our diet, while non-essential amino acids can be manufactured by our bodies.

To gain muscle our bodies require these essential amino acids to repair fully and have optimal potential for muscle gain. Failing to give our bodies the proper protein sources can lead to lack of results for our efforts in the gym.

Another major factor to consider regarding protein sources is their bio-availability.

i can hear people asking…bio availa-what?!?

Bio-availability:  this represents the percentage or scale rating of just how much our bodies can make use of certain protein sources.

You need to know that our bodies and digestive systems absorb some protein’s better than others and also certain sources will provide a higher amino acid profile.

These are the main proteins you should include in your diet.

Here is a quick chart to give you an idea of the bio-availability index rating of some protein sources:

Basically, as a rule of thumb, I don’t even count the proteins from foods that I consider primarily part of another macronutrient such as my carbs and fats. I only count proteins found from sources that are highly bio-available to our bodies.

Focusing on getting your proteins from the sources listed high in the table will really go a long way when it comes gaining muscle and fat loss.

If you have any question about this article, let me know and I would be happy to help

Joey

There’s no one who wouldn’t be tempted by quick fixes. This is especially true for those who are busy with their jobs, looking after the kids, or just plainly impatient. But taking quick fixes doesn’t necessarily mean that it’s the best path to attaining a goal. More often than not, the solution presented is fleeting and may have some unwanted effects.

Many people – men and women – are into body building these days. Everyone puts hard-work into it, and takes pride fitting into a hot pair of pants or showing off at the beach. But some people want to achieve dramatic results rapidly via quick fixes.

It’s not at all that difficult to purchase items that unbelievably amplify muscle building results. Such are the roles of body building and performance-enhancing supplements like growth hormones and anabolic steroids. They can help you gain muscle mass fast all right, but you can bet some adverse side effects are involved.

Anabolic steroids can cause liver damage, gynecomastia, acne, and male pattern baldness, among others. Acromegaly is a side effect of increased human growth hormone intake. Its signs and symptoms include: abnormal growth of the bones in the face, hands and feet, muscular pains and emotional disturbances.

Gaining muscles the natural way is the safest way. This is because no undesirable side effects are involved. While it’s true that you need to devote much time and hard-work for it, well at least you’re not endangering your health.

If you really want to sculpt your body the natural way, you should make sure you’re seriously into it. This is because certain sacrifices have to be made, like skipping fast food or smoking or drinking. Then you should look for reliable personal training professionals. They will give you a fitness program based on your age, lifestyle, medical history, present fitness level and available schedule.

Your trainers will show you how to use fitness equipment at the gym, as well as which muscles of the body they build up. It’s essential that you fully cooperate with your trainers. Also, you need to show up at the gym regularly and stick with your program. This way you can get your dream body effectively, without putting your health in jeopardy.

Be aware that cracking the code and learning how to gain muscle mass is really something you’re going to have to work extremely hard at.

Gaining muscles while losing weight is a very normal occurrence. But right now, we’ll concentrate on gaining huge muscle mass. In this article, you’ll be learning how to gain muscle mass! We’re talking about gaining 10 pounds of muscle or more. You don’t think it’s possible? It’s true! I’ve done it using the courses mentioned on my website. Just so you know, during high school I weighed 150 pounds and I am around 6 feet tall. So if I can do it, anybody can.

Now, we’ll move on to gaining muscle mass. Just exactly how can it be done?

Let’s move on to some things you can do to learn how to gain muscle mass!

Exercise Routines:
The possibilities for this one are endless. You could do a bit of research about this on your own. Using this site, you can have a basic idea of what to do based on my list of workout programs that have personally proven effective. Your goal would be to carefully select a particular program and stick to it. Whatever you do, don’t give up. For about 6 months, strive to give the routine your best. Pretty soon, you’ll see the results of your hard work, provided that you give the workout your all. Don’t you think that would be great?

By the way, if you’re after the best workout program that I’ve seen in a long time, you probably want to look into this Vince Delmonte Review.

Basically, here are the two tips to gain muscle mass:

A) Low amount of reps using heavy weight.

B) Every three weeks, you should strive to mix up your workout routine.

Here’s a sample workout #1:

Bodybuilding Routine you Should Try Out:

Monday: Work on your Chest and Back

Tuesday: Work on your Arms and Shoulders

Wednesday: Legs and Abs

Thursday: Work on your Chest and Back

Friday: Work on your Arms and Shoulders

Saturday: Legs and Abs

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What do you think it takes to really get massive and ripped and gain muscle mass? You’re training hard, working out 6 times a week and buying every supplement you hear about in the hopes of getting huge. I wish it were that easy. To get the results you are looking for it will take a comprehensive plan of action and the right exercise program. To ramp up your progress include the following three tips to help you to start gaining muscle mass.

Compound Exercises To Gain Muscle Mass

Compound exercises are not optional when it comes to building muscle mass. They must be included in your workout routine. Regardless of what anyone has told you about compound exercises they are the best way to build muscle mass. Dead lifts, squats and bench press must be workout program. You will make better gains in overall muscle mass by doing these compound exercises instead of isolation exercises. You will build more muscle in a shorter time because you are using more of the supporting muscle groups to help with each lift.

The Squat and Dead Lift

Squatting and Dead Lifts are the two big explosive exercises that are responsible for building strength and building muscle mass. All things being equal these two compound exercises are the most productive! Unless you include these exercises you can forget about getting big and ripped. Alone, these two exercises, work out about 80% of your entire body, including your traps, shoulders, arms, back, glutes, hamstrings, calves and a large of your core muscles.

Squats and Dead Lifts allow you to build more muscle quicker because of the anabolic effect it has on your body by releasing the naturally occurring growth hormone in your body. The by product of this means more muscle mass because of the increase of weight you can use in your other lifts! If you are a hard gainer then squatting and dead lifts are especially critical because of the hormonal spikes, and the amount of muscles used in the lift which will affect your entire body.

Get Big With Less Rest: Your Gateway To Gaining Muscle Mass

You must reduce the amount of rest in between sets to keep the anabolic effect you created by doing compound exercises. Your rest period should last no longer than is necessary to eliminate the lactic acid build up and the need for oxygen.

Have you ever seen a weight lifter use a watch to time the amount of rest in between exercises? If you’re serious about gaining muscle mass then it’s time to buy a stop watch and start timing your rest periods in between sets.

The rule of thumb is that the more reps you do the less rest period in between sets and the less reps you do the longer the rest period in between sets. This is overlooked or not known by many bodybuilders but is critical in determining whether or not you create the optimum anabolic response in your body.

We are all aware that just going to the gym and doing some basic training isn’t going to build muscle mass. Perhaps you add some protein to your diet and “presto” your huge. It doesn’t work that way. Use the three steps above and you will gain muscle mass, end of story!

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