No-nonsense Muscle Building Review – Meal Plans Faq

Meal plans are an integral component to a muscle program, since it allows men to supplement their bodies with raw materials to rebuild itself after the energy-costly exercise of bodybuilding. Before you read my “No-Nonsense Muscle Building” review, read the FAQs below and see if any queries you’ve had about the muscle meal plans are answered.

Q1. What sort of meals are we going to eat?

A1. Depending on whether you want to maintain, progressively build muscle, quickly build muscle or cut fat the meals you would be expected to eat and how much you eat will differ. But generally, you will have to eat 6 wholesome, nutritious meals a day to keep your body fit, no matter what you’re doing.

Q2. Is it imperative that you follow the meal plan to a T to build lean muscle?

A2. Personally, I think no. It’s quite a lot to ask to change what you’re used to eating, but if you’re really intent on attaining your ideal body, try your hardest to stick to the meal plans and suggestions. The carbs, protein and fats you take in per day are in a certain ratio, configured so that you succeed with whatever you want to do with your body.

Q3. Will I have to stick to the routine everyday, even on the days that I’m not working out?

A3. Ideally, yes. It will not only help you recover on the days you are working out, it will speed up the healing of your muscle tears on the days you aren’t working out as well. Most of the meal plans are high in protein, meaning that any muscle that you’ve injured heal faster because of more building blocks to fix them up.

The meal plans have been used by thousands of men who have benefited from some structure to their once haphazard meals. It has helped them gain lean muscle by balancing the energy requirements in their body without making them bored of the meals.

Fastest Way To Build Muscles- Powerful Muscle Building Tips

building muscles fast require that you do a few things properly. And it’s essential that you incorporate effective muscle building strategies if you are serious about building quality muscle. So, what I’m going to do is share with you the fastest way to build muscles.

The first thing you need to focus on is your training. You should train at least 3 times a week. Make sure you add compound lifts to your workouts. Compound lifts consist of squats, bench press, military press, and deadlifts.

Also, be sure to change up your workouts every 4 weeks. Changing your workouts will force your muscles to continue to grow. If you keep doing the same workout and same exercises over and over again, your muscles will get use to it and stop growing.

Another thing you should focus on when trying to build your muscles fast is nutrition. Make sure you eat alot of protein and carbs. You should eat at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight.

An example would be if you weighed 180 pounds, you would intake 180 grams of protein and 270 grams of carbs.

Also, be sure to add these proteins to your meal plan: eggs, steak, beef, chicken, salmon, and cottage cheese. And for carbs, add these to your meal plan: pasta, brown rice, apples, oatmeal, and whole wheat bread.

The fastest way to build muscles also includes one more thing. It requires that you take supplements. The supplements you should consume are whey protein, creatine monohydrate, bcaa (branch chain amino acids), and vitamins. All of these supplements are safe and won’t cause you any harm.

To get the best results from the supplements, drink your whey protein with complex carbs (apple, oatmeal, or banana) about 1 hour before your workout. And drink another whey protein shake with simple carbs (gatorade, honey, a few pieces of white bread with jelly, or baked potato) immediately after your workout.

Also, after your workout, take your creatine and bcaa with your whey protein shake.

These muscle building tips are the fastest way to build muscles. Follow these tips and you’re guaranteed to notice a difference in your muscle mass.

Develop Explosive Muscular Endurance & Get Ripped With The Bodyweight Workout 250 Challenge!

Hi everyone!

Bodyweight training can provide some of the best workouts for you if you want to build muscle and get ripped and lean and maintain functionality so that the next time you step on the playing field, you are ready for battle.

The Bodyweight 250 Workout is another step up in this series of workouts and it adds another 50 reps to the Bodyweight 200 Workout. Again, the key to this workout is to complete it as quickly as possible. For this total body workout, you are going to want to complete it in under 15 minutes. Therefore, complete each exercise taking as few breaks as possible and go on to the next. The concept behind the workout is not hard to remember but it certainly will challenge your strength and muscular endurance abilities as well as give you a great pump.

Bodyweight 250 Workout Program

Bodyweight Exercise 1 – Jumping Jack’s or Jump Rope

30 Reps

Bodyweight Exercise 2 – Close Grip Push Ups

20 Reps

Bodyweight Exercise 3 – Straight Jumps

10 Reps

Bodyweight Exercise 4 – Body Squats

40 Reps

Bodyweight Exercise 5 – Push Ups

25 Reps

Bodyweight Exercise 6 – Lunges

20 Reps (10 per leg)

Bodyweight Exercise 7 – Underhand Inverted Rows

15 Reps

Bodyweight Exercise 8 – Bicycle Crunches

30 Reps

Bodyweight Exercise 9 – Body Squats

25 Reps

Bodyweight Exercise 10 – Jumping Jack’s or Jump Rope

25 Reps

If you have completed this total body workout and have finished the bodyweight training in under 15 minutes then you are ready to move on to the Bodyweight 350 Workout Program. If you could not complete this workout in under 15 minutes, keep trying until you do prior to moving on to the next challenge!

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.

The deltoid covers the shoulder and consists of three distinct segments:

1. The anterior or front deltoid allows you to raise your arm to the front.

2. The medial or middle deltoid allows you to raise your arm to the side.

3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.

The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you’ll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:

1. Seated dumbbell press – 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.

2. Front lateral raise – 3 sets of 10-15 reps. This exercise emphasises the front delt.

3. Rear lateral flyes – 3 sets of 10-15 reps. This exercise targets the rear delt.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Achieving Great Six Pack Abs Using a Specifically Designed Program

If the thought of having perfectly tones abdominal muscles has been running through your mind lately, then it is time for you to take the first step. Many people believe that the road to building six packs can be achieved by sweating it out through daily stomach crunches. However, let this notion be dispelled as early as now because although such crunches can work, it will entail more work with little returns.

One of the methods of efficiently building six packs similar to that boasted by Hollywood actors and actresses is through an exercise program conducted by professionals. Believe it or not, building a good set of abs needs to be backed up by the science of muscle physiology. Here are among the many benefits of enrolling in a program and turning your “I want to have six pack abs” mania into “I have six pack abs”:

1) Programs help you get the results that you want in your own time. Professionals can help you maximize all your efforts and time in exercises that actually work. To get the abs that you want, a schedule should be on top of the must-dos. Professionals can plot the work that needs to be done in a doable time frame. In addition, they also know ways to motivate you to work. This is important since exercises can become routine, thus, can be boring after some time.

2) Programs know which exercises will be best for you. Building six packs entails both developing the muscle fiber size and strength. Because each person has different constitution and form, abs development exercises should compliment your needs.

3) Programs ensure safety at all times. Engaging in a do it yourself building six packs can be dangerous especially if you have an underlying health problem you are unaware of. Programs are not only knowledgeable in what exercise fit you, but which will give you the fastest results in the safest way. Most have doctors as part of their staff, if not, are connected to health clinics that factor your safety in the success equation.

4) Programs are able to integrate your lifestyle into the whole equation of not just building six packs but increasing your sense of well-being. At the end of the program, you will find yourself with a new set of healthy habits ingrained in your daily activities, which is more than what you bargained for when you started doing your programmed exercises. Furthermore, programs are also geared in increasing your self-esteem aside from the physical success they afford.???? ??

are you waiting for? Find an exercise program today which will turn your “I want six packs” into “I got the 6 pack abs that I have wanted for so long.”

How To Get Chest Muscles – The Top 2 Exercises To Get Pecs Fast!

Hi everyone!

So you want to know how to get chest muscles and get pecs fast? Chest is probably my best body part. Everyone has a particular body part that typically stands out over the others and for me, chest is where its at!

Now you are probably thinking that it is my genetics that enabled me to get pecs fast but I assure you, it is all in hard work that I achieved it. When I was in junior high and high school, almost every morning, I would do push ups and sit ups for 10 to 20 minutes. This therefore brings us to exercise 1 of how to get chest muscles.

Exercise 1: Push Ups

Body weight exercises such as push ups are the best way to develop a natural, symmetrical look and get pecs fast. I have an awesome chest and I accredit it to doing push ups on a frequent basis. You don’t have to devote hours a day either. Just do a couple sets every other day and watch the results. Use hand variations to focus on different parts of the chest such is the best way on how to get chest muscles.

1. Hands Average Width Apart: Target overall chest.

2. Hands Closer Together: Targets inner chest.

3. Hands Farther Apart: Targets outter chest.

4. Feet Elevated: Targets upper chest.

5. Hands Elevated: Targets lower chest.

6. Palms Perpendicular to Your Body: Targets upper and lower back and chest.

7. Fist Thumbs Up Push Up: Targets upper back and chest.

Exercise 2: Dips

Another favorite body weight exercise of mine to get pecs fast is dips. If you can’t support your body weight and do a single one right now, don’t worry. I couldn’t either when I started. Two options to get you on the road to doing them yourself are to get a spotter to spot your legs and take a little of your body weight off or to use the Counter Balance Dip Machine (ask fitness instructor at the gym if you don’t know what this is) at the gym and use it until you build enough strength to do one or two on your own. Be consistent and you will see that in a period of a few short weeks, you will not need a spotter (maybe in the last few reps) or Counter Balance Machine to do dips. I started doing zero body weight dips and now I can do 25 to 30 body weight dips, so just keep at it!

Incorporate these two exercises into your weekly workout routine if you want to get pecs fast. Push ups can be done anywhere and dip bars can be found in the gym. If you are not a member at a gym, check out a local inner city recreational park. A lot of cities have incorporated small fitness centers in inner city recreational parks, equipped with chin up bars and dip bars. I have found them in many cities all over the world such as my home town in Ottawa Canada and all the way down under in Australia on the Gold Coast!

Using dips and push ups is the best way on how to get chest muscles and how to get pecs fast!

Are You Serious About Getting Big Muscles? Long-held Bodybuilding Secrets Revealed!

If you want big muscle, there are 3 things you need to focus on:

1. Your training program
2. What you eat, and when you eat it
3. Allowing full recovery between training sessions

Weight lifting is a practice which induces the best type of hypertrophy for muscle growth and development, meaning you can build bigger muscle in a shorter time period. As such, that’s what we’ll be looking at in this article.

If you’re doing a full body workout then you don’t strictly need to warm up first, but having a brief jog is advised.

Weight training is all about technique, and ensuring that you’re using proper technique for every rep will allow you to develop massive muscle with minimal effort. Despite what you see a lot of people doing, you shouldn’t lift as fast as you can, rather you should move the weight in a controlled way, with each part of the rep lasting a good 2-4 seconds. Varying the amount of time you take a little can induce even better muscle growth in the long run. You should do sets of 8-12 repetitions per muscle group; doing less is good for developing power but not size.

Standing before a mirror as you train can help you refine each movement, ensuring that you’re targeting the desired muscles more precisely.

Of course, if you want to build muscle you have to consume enough protein for the purpose. You also need to consider what types of protein to eat and how to combine them, you can read more on this by clicking on the link in the resource box below. You shouldn’t eat a massive amount of protein relative to the other macro-nutrients you’re consuming as this can result in ill health effects for many people, instead you should just eat more calories in general and maintain a similar macro-nutrient ratio to what you were eating before. You should get to eating as soon as possible after you finish lifting weights, and this meal should have an ample amount of protein, but not too much fat as that will slow down the rate at which your body breaks down the protein you’ve eaten to build muscle.

Resting between training sessions really should mean rest as complete as possible. You need to give your body the best chance to recover that you can, otherwise you’ll slow down the muscle building process.

How To Relieve Post Workout Muscle Soreness

Before you can learn how to relieve post workout muscle soreness (delayed onset muscle soreness), you need to understand what it actually is. So, what is Muscle soreness you ask. It is caused by a workout overload! The breakdown of muscle fibers, causes the release of muscle cell content. The cell then attracts inflammatory cells, which release chemicals, that will irritate the nerve fibers causing pain! It is very common in people who are just beginning a workout routine, who just push too hard! Now here is how to relieve muscle soreness!

1. The Massage Method
Try massaging away your pain. Remember to start very slow and lightly massage your sore muscle, gradually increasing the depth and pressure of the massage. It will be very painful, but towards the end of the massage your soreness should start to diminish.

2. Hot bath
A hot bath has always done wonders for me. The heat will help to increase circulation proving a soothing effect.

* I like to combine the hot bath and follow it up with the massage!

3. Flushing out the Soreness
Hot into the shower and run HOT water over your sore areas in 2 min intervals then immediately changing it up with cold water for about 30 seconds or as long as you can make it. DO this method up to about 5 times to see results. This will take some courage, but the opening and closing of your blood vessels will flush the acid from your muscles to ease the soreness!

4. Exercise
Sounds silly, but why working out very gently the muscles that are sore, you will slowly begin to regain movement in those areas. This is increasing the blood flow to your sore muscles.

Now that you have learned how to relieve muscle soreness, lets talk about how to prevent it from happening again!

1. Warm up!
I can’t stress this enough, always, always, warm up your muscles before attempting in sort of workout. This gets circulation to all of your muscles, and tendons!

2. Stretching
One you have warmed up everything, Make sure you thoroughly stretch the areas you will be using during your workout!

3. Stretch after your workout
Not only is it important to stretch your muscles out before your workout, but you also need to end with a good stretch! Stretch for a good 15-20 seconds per muscle group, they will be all warmed up from your workout so they will stretch very well!

Make sure you start any new workout program slowly, and have your limits! Increase the intensity of your program by 15% each week, allowing proper time for your muscles to adapt to the new routine! Now that you have found the knowledge on how to relieve post workout muscle soreness (delayed onset muscle soreness)(, I’m sure you won’t make the mistake again of causing it!

3 Movements You Should Be Doing To Build Lean Muscle

When trying to build lean muscle I like to keep things simple. It’s easy to get caught up in the hype of all the new products and exercises that promise to be the next best thing in muscle building.

This article will show you three exercises for building lean muscle and will hopefully encourage you to use them in your efforts. These exercises are the grass roots of building lean muscle and in my opinion are essential for any serious training program.

You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. Due to the fact that they are complex movements you also get the benefit of increased metabolic stress. That means these exercises can burn more calories than other exercises making it easier to achieve lean muscle. When I start planning a program for a client I always start with these three basic exercises and build the program around them.

Squat The squat is an exercise that builds serious muscle. The squat is primarily a leg building exercise. If you are not familiar with the movement, you start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips, lower the barbell down until your thighs are parallel to the floor. And then stand pushing the barbell back to the starting position.

Performing squats will target quadriceps, hamstrings and gluteals. Secondary muscle groups include the lower back, abdominals, adductors and to a certain extent your shoulder and calf muscles. Yep, that’s right I said abdominals. Performing squats correctly is an incredible exercise for strengthening your core.

Standing Shoulder Press

I think that standing shoulder press or military press is one of the best upper body building exercises. By including the standing shoulder press into your workout you target one of the biggest muscle group in your upper body, the shoulders. By performing the exercise standing, you also demand performance from your core muscles to maintain a consistent neutral spinal position. The more muscle that gets stimulated by a single exercise means that your body must work harder to perform the movement. If your body has to work harder then you get a greater metabolic effect from that exercise. Think about it. When you are doing a standing shoulder press every muscle from the ends of your toes to your finger tips are being used. When you are doing a seated shoulder press only muscle groups from your hips up are being stimulated. And think about this, when you perform bench press only muscles from your shoulders up are being recruited for the primary movements(nothing against bench press it has its’ place and should be included, just not in the top 3 in my opinion.)

The standing press is a simple yet extremely powerful exercise that targets the entire shoulder complex, (deltoids) and triceps and some chest will be recruited to do this movement. To perform a standing press stand with your feet shoulder width apart. Use a barbell or dumbbells. The bar should be gripped at shoulder width. You must ensure that you keep your spine in what is known as a neutral position throughout the movement. If you can not do this you risk seriously hurting your back. Now press the bar or dumbbells overhead until your arms are completely extended. Lower the bar back to your shoulders and repeat. Now feel the sweet burn!

Pull Ups Wide grip, narrow grip, reverse grip, mixed grip, whatever! Grab a chin up bar with your arms fully extended and get your chin over top of it! If you were only going to do one exercise to work your back this would be it. This exercise is a great test of a lifters power to weight ratio.

Pull ups work your entire upper back, biceps and forearms. Grab the bar in your choice of grip. Start in a “hanging” position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.

If you are unable to do a pull up on your own don’t think this exercise is not for you. There are lots of variations. You can use the assisted chin up machine or lat pull down machine to strengthen your back. Another great idea is to place an olympic bar at about waist height on a squat rack. Keep your body rigid and hang from your arms at a 45 degree angle beneath the bar. Pull your chest to the bar. lower back down and repeat. It targets the same primary muscle movers. Before you know it you will be on the pull up bar doing them without assistance.

Remember it is my opinion that these exercises are the primary or core exercises of a good program designed to build lean muscle. All of the exercises are complex ie) they each require multiple muscle recruitment to perform. Because more muscle is recruited from all over body this means maximal muscle growth while at the same time ensuring maximal caloric output to create that lean, chiseled look.

The Most Efficient Workout Program To Gain Muscle

Most people who want to burn their excess fat and tighten and tone their bodies simply don?t have two hours each day to spend in the gym, doing the bodybuilding workouts that most fitness experts recommend. Machine and strength training are the best choice according to the fitness experts. But one need not have to make the gym one?s home for many hours every day just to see slow, barely noticeable results.

It is not about training two hours a day or doing hours of high intensity weight training or an hour and half of cardio, unless that?s called for to reach a certain goal or unless that?s what one enjoys. It is also not about lifting weights every day. One needs recovery time from intense terms of training.

What you need to do is some moderate exercises enough to break into a sweat, get your breathing heavy and bring your heart rate up-almost every day of the week, most of the year. It could be the popular six-day program alternating weights and cardio every other day with Sundays off. You must choose what you love to do-?Just do something everyday? this must be the rule. You should include both strength training and aerobic training each day.

Research says that for fat loss, five days a week for 30 minutes is much superior to three days weekly at 40 minutes even though the total weekly time of the three day exercise is an hour longer. In order to keep the metabolic rate churning, frequent exercise is the key.

Daily exercise is essential to losing weight! It is also very effective at changing a sluggish metabolism into a super-charged metabolism. Ultimately, the amount of exercise you need is the amount it takes to give you the results you want.

Remember the below two points to get success in your weight loss goal:

? One need not be in a gym for hours, body building and intense weight training to stay trim and fit.

? Consistent, regular, daily exercise is needed for weight loss.

Turbulence Training workout program is one of the most efficient and highly recommended workout program. This program comes with a set of bonus workouts specifically for muscle building, bodyweight only exercises, and advanced fat loss workouts.