Thursday

Burn Fat, Add Muscle By Eating More Protein

lose fat, build muscle
Protein supports your
muscle building ambition
There's a simple but powerful correlation between burning fat and gaining muscles (or keeping the ones you already have). Memorize this simple rule: Your body burns 50 calories of fat for every 500 gms of lean muscle you gain.

What does this mean for bodybuilding? It means that the very "process" of gaining muscle burns calories.

This is good news because with over 600 muscles in the human body, you are more than equipped to get the dual benefits of losing unwanted weight and gaining muscular bulk.

Now, let's take it a step further and bring proteins into the picture.

When you eat more proteins your body gets the vital nutrients required to repair muscles and damaged tissues. When you support your weight training exercises with the right amount of protein (1 gm per lb of body weight), your body gains more muscle. In turn, this improves your body's fat burning capability, resulting in weight loss because muscle is an active tissue.

The key here is to eat foods that are high in protein but low in fat. The recommended foods that help include chicken, turkey, salmon and lean beef. Avoid nuts (or eat them in lesser quantities) since they contain more fat.

RELATED: How To Increase Growth Hormones >>

Hormone regulation takes the benefits of dietary protein one step further and helps burn fat, improve vitality by supplementing on testosterone-boosting amino acids. This is one of the most important physiological advantages of bodybuilding enhancement, and is of value to amateurs and pros alike.

Wednesday

Pre Workout Nutrition: How to Maximize Nutritional Meal Gains Before a Muscle Workout

muscle food nutrition
Nutrition precedes fitness gains in the gym
Keep it simple. You need proteins, carbohydrates and calories, in that order, to have the stamina to build muscle. If you're looking to get ripped and bulky then you need more protein and calories. If, instead, your purpose is weight loss and fat burning then the protein stays; cut down on calories.

Let's start with Carbohydrates.

They say that carbs are bad but that's not entirely true. You see, carbohydrates are the easiest digested source of energy before a workout, and you can get them quickly and cheaply by eating bananas. These fruits are a great source of energy, potassium (for nerve & muscle function) and you can have them with yogurt 30 minutes before your workout.

Next comes the big one -- Protein.

Keeping it simple, get your protein from a meal of 5-6 egg whites and a cup of oatmeal.

Oats are terrific sources of vitamin B and fiber. They also facilitate slow carb release into the blood which insures better energy to the muscles for endurance training.

Now, what about whey protein or casein, you might ask?

Sure, whey is popular but you won't need it if your nutrition is right. Of course, whey and creatine supplements have their utility (specially creatine which is important for muscle strength).

So if you're training to be a pro bodybuilder, or trying to bench press 1.5 times your body weight, or pushing your workout regimen beyond a certain endurance level that you're used too... THEN you can have a whey protein isolate (not concentrate) drink before your workout.

There's also something called Kre-alkalyn. It's a great whey & creatine alternative for pre workout energy.

And while we are on the subject of drinks, what about fruit smoothies? Don't they make good pre-workout energy drinks?

Yes, they do. But it's best to have those fruit smoothies for your post workout carbohydrate and glycogen boost (just after you're done training).

You need your pre workout meal to digest and assimilate relatively quickly, and foods like eggs, oats and bananas do the job quite well. They don't digest too fast (yes, that matters) and insure that the nutrients stay in your system to provide you with energy required for your weight training.

By the way, post workout is also a good time for your creatine shake. The carbohydrate / insulin environment increases uptake and absorption of creatine.

✪ MORE: Get All The Nutrition Facts & Muscle Building Plan Here >>
(Follow this cutting-edge advice to gain muscle mass and lose fat)

Daily Targeted Training Schedule for Chest, Biceps and Back

chest, biceps, back
Build a strong chest, biceps and back
along with the rest of your body
Targeted training is simply about centering your workouts around exercising a certain body part. For example, if you want to train your chest more than other parts, then your daily workout schedule will be different compared to when you're training your biceps, back, shoulder, abs, or other body parts (singly or in combination).

The reason for this kind of schedule is to make clear your "muscle emphasis". That is, which area, muscle or body part do you want to exercise more than others? You want bigger arms? You want triceps? Pecs? Quads? Hollywood celebrity V-Taper?

That emphasis will be the core of your workout habits and will decide on which days you train what part.

In this article, our focus is on working out a schedule for developing 3 body parts:
  • Chest
  • Biceps
  • Back
Given the nature of anatomical muscles and connected tissues, we can club together chest & biceps exercises in one group, and turn it into a weekly schedule different from back muscle workouts.

With that in mind, here's what you must do.

If you want to work out, define or tone your Chest & Biceps more, then target these body parts on different days of the week. You work out 4 days a week, as follows:
  • Monday: Chest & Biceps
  • Tuesday: Back, Triceps & Abs
  • Wednesday: -Rest Day-
  • Thursday: Chest & Shoulders
  • Friday: Biceps, Triceps & Legs
  • Saturday: -Rest Day-
  • Sunday: -Rest Day-
Similarly, if you want to train the muscles in your Back more than other groups, then this is how you will train, again 4 days a week:
  • Monday: Back
  • Tuesday: Chest, Shoulders, Arms
  • Wednesday: -Rest Day-
  • Thursday: Back
  • Friday: -Rest Day-
  • Saturday: Legs
  • Sunday: -Rest Day-
Remember that, even though your emphasis remains on exercising your chosen body part, this weekly schedule is laid out in such a way that you train the rest of your body as well. That's the crux of a good bodybuilding workout schedule and the key to proportional muscle gains.

✪ VIDEO: How To Train All Body Parts Into Muscular Perfection >>
(Learn the art of professional body sculpting)

Tuesday

Leucine With Post-Workout Whey Protein

leucine molecule
Leucine is an amino acid of
vital importance to bodybuilders
It's a proven fact that whey protein enriched with branched chain amino acids (BCAA) improves the quality of protein supplementation for muscle recovery. What is less known is the nutrient maximizing role of Leucine, the primary BCAA that works alongside whey for protein absorption. (Eggs, soy protein isolate, game meat and edible seaweed, like spirulina, are some of the foods that are rich in leucine content.)

Amino acids are the basic building blocks that eventually convert to protein for muscle gain and strength. A post-workout shake -- like whey protein isolate -- is essential for muscle recovery. It is specially useful when had along with a carbohydrate drink or food, to replenish energy stores lost during workout.

However, it's been noted that when you add extra leucine to your post-workout drink, it improves protein synthesis and boosts anabolism. This is the reason why leucine is often quoted by bodybuilders and coaches as being an "anabolic trigger".

Even if your whey protein supplement container reads as having leucine among its ingredients, there are serious benefits in adding some more of it to your usual blend or shake.

With that in mind, here’s the recommended dosage: For every 23 gms of whey protein powder, add extra 5 gms of leucine. Drink this shake after you're done training.

Sunday

Calf Muscles and Plyometrics

plyometrics
Plyometrics boost calf strength
& leg muscle power
Toning and conditioning your calf muscles is an essential part of lower body workouts. Without calf strength, the rest of your leg training wouldn't hold much weight, nor would the results be very impressive.

The thing to remember here is that the muscles in your calves are mostly made up of fast twitch fibers. From an exercise physiology perspective, this means, it's better to work out your calves doing fast, explosive exercises rather than slow, controlled ones. (However, there is a place for both in your overall leg fitness training system.)

This is where plyometrics or "plyos" come in. They are a core part of army and olympic fitness training, and have a varied history for their usefulness in strength-n-speed training.

In simple terms, plyometrics are defined by explosive jumping movements from the floor onto a box (or a squat table-like platform), and from the box onto another object or the floor. What this does is develop your legs, hamstring and calves for greater athletic power, speed and increased muscular strength.

Plyometrics are also a great (fun) way to work out your lower body without the need for any additional gym equipment.

However, for best results and great leg muscles, combine both bodyweight and gym machine workouts, as follows:
  • Plyometrics
  • Standing & Seated Calf Raises
  • Leg Press
Safety Tip: While doing a leg press, make sure that your knee bends no farther than 90 degrees. This is important to prevent lower back injury.

✪ VIDEO: Full Bodybuilding Training & Workout Plan >>
(Build your calves, legs, arms and more)

Saturday

Heavy Weights vs Light Weights: Building Muscle As A Beginner

heavy dumbbell
Weight lifting progression
follows training experience
It is common to want to lift heavy when starting off at the gym or at home. However, that's not the only way to train. Nor are heavy weights absolutely necessary to build muscle as a beginner.

Let us explain the reasons and context here.

You see, when you're just getting started, your body and muscles are slowly getting warmed up to the whole idea of weight training. They are getting themselves ready and poised for the work ahead.

But when you start lifting heavy right off the bat, not only do you risk stress & injury, you also don't stand much of a chance in the bodybuilding department. This ties in with our earlier assertion that muscles aren't built in the gym, but outside.

The purpose of exercise and weight training is to gradually build tension within your muscles so that they are pushed to grow... during rest.

This is the elementary physiology of muscle gain that so many people get wrong.

This also means that, starting out, you are better off lifting lighter weights and building muscular tension through gradual loading spread over a period of 8-10 weeks. This is also the best way to test your own body's response to increased weights, and estimating whether you’re ready to make the leap to lifting heavy.

Piling on those barbell & dumbbell plates in the hope of miraculously gaining pounds of muscle mass will only lead to fatigue and overtraining.

Just as the human body grows in spurts, muscle gain too happens in spurts. Remember this simple fact next time you're told to lift heavy as a beginner.

✪ Get More: Beginner Muscle Workout For Real Bodybuilding Gains >>
(Get the facts straight from this fitness pro)

Friday

ZMA is a Night Time Supplement for Easing Muscle Soreness

zinc supplement
Zinc boosts testosterone;
ZMA eases muscle soreness
ZMA stands for Zinc Magnesium Aspartate (in short), or known by the longer name, Zinc monomethionine and aspartate and Magnesium Aspartate.

It’s a multimineral dietary supplement meant to promote relaxation and effectively begin the post-workout muscle recovery process.

For this reason, ZMA is taken at night, and is one of the most well-known night-time supplements for those who lift heavy weights. Additionally, these characteristics also help in protein synthesis overnight.

It is common to take supplements like Vitamin C and E while on an endurance training program. However, a Norwegian study has shown that doing so may actual have a negative effect on muscle gains. Here, ZMA makes for a better alternative since it actively creates the optimum environment required for nutrition-assisted muscle gain.

Most ZMA supplements have Valerian and Hops in them, which are natural herbs to reduce anxiety and provide restful sleep support. If you have trouble sleeping after a hard day’s workout then consider taking 1-2 pills of ZMA (it’s safe to consume and available OTC).

The Zinc content in ZMA boosts testosterone while Magnesium helps with rest, sleep and eases muscle soreness.