Would You Build More Muscle With A Creatine Supplement Or Not?

There is no doubt that the number one cause of failure in the fitness industry is confusion.
One of the best things about working in the health and fitness sector is helping people to understand their body and get into the shape they want, whatever that my be. However, we all know at least one person in our lives who likes to complicate the situation and over analyze everything when it comes to supplements. They'll often lose the interest of the person they were initially trying to help in the first place as they go off on an ego trip to show their knowledge.
The bottom line is all the knowledge in the world is useless if you don't know how to communicate it properly.
How many times have you seen products which claim to give you life-changing effects? We're guessing too many times. It's time to find out what you are doing rather than continuing to get sucked in by marketing lines.
Despite being on the market now for over 20 years, there is still a large cloud of doubt surrounding people's knowledge of this particular product. Many people take it without even really knowing why, so today we will show you. This isn't a steroid, it's a naturally occurring substance which is produced by your body when you do any kind of explosive movement.
So what does all that actually mean for you in the gym? Imagine being able to push out an extra rep at the end of a few of your sets, or being able to sprint for another interval on the treadmill.
Once the facts are broken down like that it becomes very, very easy to understand why so many athletes and bodybuilders use products containing this ingredient.
Now for the all important question. Will the product give you a more muscular physique? The answer is no, it will not. At least, it won't directly give you a more muscular physique. Think about it, all it does is increase your 'ability' to lift slightly heavier than you may do right now. You still have to actually go put the work in yourself. If you took this product and didn't exercise, you'd see no change.
One area where people don't expect to come unstuck is choosing which blend of this supplement to use. There is more than one type of this product and all the major companies will have a range of different options, ranging from pills, to powders, to drinks.
If you are basing your decision on which blend has the most clinical research to back it up then your choice is very easy. The oldest form, monohydrate, is miles ahead of any other type.
That is largely due to the fact that monohydrate has been with us for around two decades and has been the subject of far more studies and trials than any of the newer options. It's also the most cost effective blend, so it's certainly a good place to start.
When it comes to learning how to build muscle we know that almost everybody needs help or advice at some point. The world of supplements is often the area where people get lost, so you now know the effects of creatine supplements and what to expect from them when you are in the gym. Now it's time to reap the rewards of your new knowledge.

Coach: Russ Howe PTI is a popular fitness coach. Learn how to build muscle with our free video guide giving the 5 steps to a more powerful physique and creatine.

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Losing Weight With Cardio Training - How to Eat Properly When Doing Cardio to Lose Weight

When it comes to doing cardio for weight loss, proper nutrition is as important as the training itself. If you're trying to lose weight, your cardio routine is just one piece of the puzzle, you need to back your training program with the proper diet. And here is why: In order to lose weight, you need to burn off more calories than you put in. That's it. And it's no secret. This is what is known as the energy deficit in the fitness circles.
Nevertheless, if you fail to properly address your nutritional needs-especially when doing cardio on a regular basis, then you won't get far down the road. Starving yourself won't help you lose weight. But quite the opposite, you'll only invite fatigue, loss of motivation and a myriad of health problems.
As a result, here's how to synchronize your diet and cardio training in the healthiest and most proficient way possible, while making the most of your workout sessions.
Don't Shock Your System
During the early stages of training, you may be overexcited about your new weight loss resolution, so you decide to stop eating and train for more hoping to see instant results. But that's no excuse to take on more than your body can handle. Opting for this approach does quite the opposite. Your body perceives the sudden change as a state of famine and slows down the metabolism, thus you'll be burning off less calories per minute than you used to. As a result, you're not going to see the scale going down any further, you'll just add to the frustration.
Therefore, preventing the starvation response is critical for weight loss. The best eating guideline for preventing this condition is opting for 4-5 small meals per day. When doing so, you'll constantly resetting your metabolism levels, thus burning calories at a higher level. In addition, eating every 3 to 4 hours will keep your energy tanks full and well replenished for your next cardio workout, thus you'll achieve better performance and enjoy the training.
Cultivate Good Eating Habits
Cultivating good eating habits is the way to go if you want to stay slim for the long term. These eating principles are universal. And everyone should abide by them, active or not. For starters, choose fresh, nutrient-rich food instead of junk food. Make sure to throw a healthy mix of vegetables, fruits and lean protein into your diet-especially when doing cardio training. Eat 2-3 hours before the training session, and immediately afterwards to replenish your energy tanks.
In addition, make sure your body well hydrated throughout the day. Drink plenty of water both before and after your cardio sessions. Otherwise, you'll suffer from dehydration which can lead to a myriad of health problems.
Nonetheless, this is not a call to perfectionism. Perfectionism is the way to losers' land. You need to take your weight loss diet with a grain of salt and give permission to yourself to go off track. Break the rules once in awhile. Go ahead and that slice of pizza or soda drink, just don't go overboard. Schedule your eating rants once a week as a prize for your hard efforts.

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The Best Nitric Oxide Supplement On The Market

Nitric Oxide supplements are a big part of today's fitness market and a healthy level of Nitric Oxide (NO) in the body is essential for many potential health benefits, the most common falling into the two categories of sexual health and workout/gym performance as follows:

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Which Muscle Mass Building Supplements Are the Best?

Long lean bodies burn more calories than those with less muscle mass. This is why it is so beneficial to work toward achieving a healthy, slim, firm body. Several muscle building supplements are purchased daily by athletes and body builders, with whey protein ranking as the number one choice for quality and easy to digest protein. The dosage for whey protein is one or two grams per pound of body weight. Whey protein has also been found to assist in those who wish to lose weight, and is an ingredient in many weight loss supplements and shakes.

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Creatine: What Is It And How Much Do You Need?

In this article I'll be going over what creatine is, how it affects the body and how it can help you get in shape. I'll also be looking at how much you need on a daily basis to help you reach your goals.

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Post Workout Nutrition - What Do I Eat After Intense Exercise?

Good nutrition helps support a strong immune system. The benefits of proper nutrition also include everything from improving your recovery to giving you good skin and producing optimal function of the body. Nutrition is absolutely essential to producing the kind of results you want. In addition, nutrition is a complex ever-expanding science, which we are getting new information almost everyday. I encourage you to eat whole foods and include starchy carbohydrates post workout. Always be sure to reach for whole grains, which are healthier due to their nutritional content and higher levels of fiber, minerals and vitamins.

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Tips To Help You Become A Healthier You!

Are you looking to get into better shape and become healthier? There is so much information out there that it can be quite overwhelming when you are trying to better yourself. The following article will help you get started on your journey to better health.

The first thing you should do when beginning your journey towards better health is to define where you want to go and how you want to get there. You should make both long term and short term goals. Write down your goals so you can see them and remind yourself of them often. Research has shown that people who make goals and write them down are more likely to reach them.

Once you have made the choice to live a healthier life, make a grocery list. You need to purchase fruits, vegetables and other healthy foods. The perimeter of the store is the healthiest place to shop, so most of the items you buy should come from there. Buy plenty of healthy food for both meals and snacks.

Exercise is another aspect of living a healthier life. You need to decide what kind of exercises you will do. You can exercise at home on equipment or with DVDs. Or maybe you would rather join a gym. The options are endless when it comes to exercising. You can find many different things to do, just don't sit on the couch.

If you are new to exercise, start out slow. It is easy to overdo it and either get hurt, or get burnt out. You do not want either to happen. Begin slowly to get familiar with each exercise you do. Once it becomes too easy, go to the next level.

Another great thing to do on your healthy journey is start keeping a journal. You can include many things in your journal. Record such things as your starting weight and your weight along the way. You can also write down your goals and record when you meet each one of them. You should also keep up with the foods you eat on a daily basis. Record your exercises, what you are doing and how long you do each activity. Keeping a journal can help keep you motivated and will help you see how far that you have come.

As you reach each one of your goals find a way to reward yourself. Do not use food as a reward; find things that are important to you. Maybe you can buy yourself a new outfit or better yet, a new workout outfit. Find rewards that motivate you to continue on your journey. These rewards can help keep you motivated when you feel like quitting.

Find someone to join you in your healthy journey. Everything is better to do with someone you care about. Having someone to hold you accountable, keep you motivated and give you support will be very helpful on your journey.

When you are striving for a healthier body, try out the advice in this article for excellent results. With some time, effort and knowledge you can become a much healthier you.

Sachin is young doctor working in the field of clinical research and also a freelance blogger. He writes at http://whatisfever.net

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Post Workout Eating - How and What to After a Workout Session?

When it comes to speeding up recovery, what you ingest right after a training workout is critical. Though it's clear that what you put into your body, from meals and drinks, influences your performance, there is plenty of evidence that pinpoints that the right nutrition is key for optimal recovery-especially after and between high intensity training sessions.


Proper recovery nutrition helps you in two ways: first of all, it assists with replenishing the empty energy tanks-primarily via glycogen storing, and rebuilding damaged muscle tissue-through providing your body with the needed amino acids for the process. Therefore, overlooking proper recovery diet can hamper your performance, increase the likelihood of pains and aches, chronic fatigue and a loss of motivation for the exercise program itself.

Therefore, if you're looking to keep your workout program on the right track, try to incorporate these eating guidelines into your daily menu and see your performance soaring as a result.

The Recovery Window

The sooner and quicker you provide your body with the valuable nutrients following a workout, the faster you're going to recover. This is what is known as the recovery window. And according to research, during this critical window, chances are high that your energy intake favors recovery as the body is more primed to replenish its energy tanks and start the rebuilding process.

As a result, make sure to ingest something healthy right after finishing a workout. It doesn't have to be a large meal. In fact, the smaller the meal, the faster it will get absorbed by the body, thus leading to a faster recovery rate. However, does any food count? What are the best eating choices when it comes to speeding up the recovery process? Read on.

Carbohydrates and Protein

Carbs and protein are the two keys to optimal post-workout diet for recovery. The first helps you replenish your energy tanks, while the latter aids with rebuilding muscle tissue damage. Research shows that taking these two valuable components together works best for maximal recovery.

Your energy needs depend, for the most part, on your body weight and training intensity. Shoot for 0.5g of carbohydrates of your body weight in pounds and a ratio of carbohydrates to protein of approximately 3:1. However, the more intense a workout is-especially after running interval or weight circuit training-the higher your protein intake should be. Just make sure to keep monitoring regularly your bodyweight and other bodily measurements.

Meal ideas

Still confused? No need. Here are some of the best foods for speeding up recovery while keeping weight gain at a halt.

- Fresh fruit and vegetables. Obviously these are some of the healthiest and best eating choices you can ever make. Fruits and vegs are high in complex carbs and antioxidants. The more varied the colors, the better. Try tomatoes, cherry, beans, spring onion, apples or any other low-sugar fruit or veg you find yummy.

- Mackerel. This fish is high in omega-3 fatty acids that help you to reduce inflammation, protein and salt to restore lost sodium.

- Milk-shake. According to research, milk-based drinks are the best liquid replenishment choices, better than traditional carb-based energy drinks or just drinking water.

Though the above guidelines are simple and easy to follow, still, most fitness enthusiasts overlook the importance of eating for proper recovery. Don't make that stupid mistake. Instead, aim to gradually incorporate these strategies into your training program. And in no-time, your athletic performance and exercise enjoyment will soar through the roof as a result.

David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.

Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/

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Bodybuilding Supplements Are Not a Short Cut to Bodybuilding Success

The fantastically developed bodies you see featured in the bodybuilding magazines are all remarkable and unique but they have one thing in common.

They will have all been built in much the same way...

Compound Exercises

Bodybuilders train hard and consistently over a lot of years. Their bodies are forged by compound exercises, mainly The Squat, Bench Press and Military Press. The weights used for bodybuilding will be heavy and in the 8 to 12 reps ranges to encourage hypertrophy and they will have consistently added a little bit more weight each and every session.

You can be sure the bodybuilder with that incredible physique trained extremely hard until they failed to do another a rep.

Bodybuilders eat very well and understand their own nutritional requirements.

Most of their bodybuilding nutrients will come from balanced meals with protein mainly from whole sources of chicken, beef, other meats and fish.

The remainder of the bodybuilding meal is a balance of carbohydrates and unsaturated fats.

Bodybuilders also know that eating can be as hard as the training, splitting the vast amount of food they need to eat to gain the calories for muscle growth over 6 meals a day.

If they cannot face consuming yet another high protein meal they will knock back a protein shake or meal replacement bar.

Not only will they have the knowledge of good bodybuilding supplements and nutrition they will also have the will power to avoid the ubiquitous junk food which plagues the high street.

They will also be found drinking plenty of simple good clear water instead of drinking growth stunting beers and wine.

Bodybuilding with Chemical Assistance

Steroids could be referred to as extreme bodybuilding supplements.

The more honest of these bodybuilding elite may well admit to help from steroids. The boost that steroids give is the ability to spend many extra hours in the gym that would be impossible without chemical assistance.

Steroids are not the easy route to bodybuilding success you still need to have the fortitude of mind and the willingness to sacrifice the time to put the hard work in to make your body grow to the extreme proportions that make a mention in the magazines.

The use and risk of steroids is well documented and like religion and politics people will get cross and angry trying to enforce their view on others and nothing will change. The people that are going to use them will use them. The people that do not want to use them are not forced to take them either.

It is a matter of personal choice. Nothing said here will dissuade either otherwise.

And before anybody writes in, how-to-bodybuilding.com does not advocate the use of steroids and that is our choice.

Bodybuilding Supplements are not a short cut to bodybuilding success.

One thing for sure is that the bodybuilding elite did not get big because they took a bodybuilding supplement and equally as sure is you will not either.

As the name suggest they are merely a supplement only and will not take the place of proper nutrition and damned hard work.

It is my opinion supplements do not build muscles, training hard, eating and drinking well and getting plenty of rest build muscle.

Do not take my word!

Bodybuilding is a great sport and past time but it is being used to make money by selling bodybuilding supplements to people who want 'it' quicker than what their body can deliver.

With the internet being the truly wonderful resource it is you can within one hour be able to draw you own conclusion about bodybuilding supplements. Do not even take my word for this, do your own research; be mindful of the creditability and credentials of the source and why they may say what they are saying and how they arrived at that conclusion.

I know how hard it can be to achieve Bodybuilding Success It takes a lot of know how, effort and time and does not come in a shake, a tub or a tablet. If you want to really want eye turning muscle mass in the shortest time possible you will need an action plan.

Learn the essentials of effective, time saving muscle building in my free report here: Muscle Building Action Plan.

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Bodybuilding Supplement Shopping Tips

Do you know that 60 million Americans spend 40 billion dollars on bodybuilding supplements, vitamins, herbs, and alternative remedies? Let's face it, when it comes to results, most bodybuilders, fitness buffs, and weight loss enthusiasts are rather impatient and want instant success.

This intense quest for fat burning muscle, and less body fat has lead to a bodybuilding supplement impulse buying frenzy. Many muscle building enthusiasts, who decided to turn away from anabolic steroids, are blindly experimenting with bodybuilding supplements as quick fix muscle building alternatives.

Once bodybuilding supplement marketers know how eager bodybuilders, and fitness buffs passionately desire quick muscle gain, they tend to market very intensely to this results hungry market. Beware - not everything you read in their advertising is true. As a matter of fact, most of their claims are not true. Just page through a muscle magazines. Look at all the claims. My goodness, they sound way too good to be true, don't they?

The fact is most bodybuilders, fitness buffs, and weight loss enthusiasts are so driven for results they tend to believe anything and everything they read. As a result of this costly behavior, I have listed five key points to consider before ever purchasing another bodybuilding supplement again. Consider this checklist below as a nutrition supplement consumer awareness guide that should be utilized prior to purchasing a bodybuilding, or dietary supplement.

1. Don't Buy From Word Of Mouth Or Advertising Claims - When looking at new bodybuilding supplements, don't believe what the advertisers are claiming. Do your due diligence first. Be pessimistic. Also, please be aware of your fellow fitness enthusiast wanting to help you develop bigger muscle, and lower your body fat by recommending specific weak potions they claim work. Don't believe the hype! A few minutes of research will tell the story. Don't be a follower.

It is important to know that some bodybuilding supplement companies own the magazines they promote. Thus, the articles within can be gently directed at promoting their own bodybuilding supplements.

While reading bodybuilding supplement ads, please read the fine print. If they are referring to a specific research study, investigate it further. It is well worth your time. Don't believe everything you read!

2. Check To See If The Bodybuilding Supplement Is Banned - It is important to check the IOC, NFL, and NCAA banned substance list to see if your intended gym supplement is banned by any of these. If so, they can possibly be considered dangerous, and would not be considered a good idea to use.

3. Think Safety - Is your muscle, or weight loss supplement safe? Why would you want to risk your health attempting to achieve faster results? Please consider the risk-to-benefit ratio for all products. Don't sacrifice your long term health in favor of adding three more pounds of muscle. Look for safety data on the particular supplement of interest. You should also ask your physician if there are any risks associated with a particular bodybuilding supplement.

4. Look For Scientific, Placebo-Controlled Research Studies - Do the studies refute or concur with the bodybuilding supplements claims? Have the research results been duplicated by other studies?

It is important to know nutritional dietary supplements are not required to undergo the same rigorous testing of pharmaceutical agents. This lack of regulation leads to the creation of worthless products back by far fetched claims, and funded by enormous marketing budgets.

It is recommended to look in well respected, peer-reviewed, scientific journals for the truth on bodybuilding supplements. You can find most well respected journals on the internet at PubMed, a resource brought to you by the National Library of Medicine.

5. Make Sure To Follow Recommended Doses - If the supplement is backed by numerous placebo-controlled studies, don't exceed the recommended dosages.

I remember one bodybuilder years ago taking upwards of forty amino acids each day. More may not be better, but possibly a risk on your long-term health.

It is also a good idea to discuss your bodybuilding supplement regimen with your physician. If you are taking prescription medications, certain nutritional supplements can interfere with the action of medications.

It is alright for bodybuilders, and fitness buff to want that quick fix, but not at the expense of long-term health. Most bodybuilding supplements claim to be the super miracle cure, but really are not. They are just expensive placebos that could possibly harm your health. Once again, to be a safe, smart consumer, follow the five nutritional supplement recommendations I have outlined above. You, your body, and your pocketbook all deserve the absolute truth.

Jim O'Connor - Exercise Physiologist

Copyright (c) - Wellness Word, LLC

9461 Charleville Blvd. #312

Beverly Hills, CA 90212

1-866-935-5967

Jim O'Connor is a Beverly Hills Exercise Physiologist, and information publisher who is passionate about sharing the health, fitness, and bodybuilding truth. Visit Bodybuilding Hub for even more bodybuilding tips.

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Smart Bodybuilding Nutrition Tips That Work

 It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call "bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.

Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.

By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.

Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.

However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.

Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.

The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.

In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.

As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.

Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.

In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.

There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.

In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.

These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.

This article is written by the creators of Bodybuilding Supplement Secrets.com. Visit Bodybuilding Supplement Secrets for more cutting edge weightlifting supplement, and bodybuilding information.

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what to eat before and after a workout

Bodybuilding is divided into 2 important parts,the workout and the diet aka training and nutrition.
We all know that a bad nutrition habit lead into a bad workout,because of the imbalance in the macro-nutrition's.

Pre-workout:

A good post workout(energy booster) like Creatine will give you extra energy,but don't get fooled,the real source of energy is from real food.i subject banana ,nuts,and rice for a post workout .Banana: instant energy ,nuts :healthy fats ,rice : fuel your muscles with glycogen (energy source used by the muscle) ,and don't forget about the water,the ultimate nutrition distributor in our body's.


Post-workout:

When we hit the gym , the body become drained from energy, and start to turn into catabolic state (muscle destruction).to prevent that we have to eat directly after finishing the workout.
i advice you to eat banana(again),whey protein (if available),3 whole egg's,soy beans or tuna cane.
after these "mini"-meals .



Dont forget to eat at least 3 small meals a day that contain protein - carbs - fats to get a good recovery and start a new training day, 40%protein ,30% carbs ,30%fats(that depends on your goal).

  Getmusclestrength ©

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Tips that Will Help You to cut the fat

You'r maybe thinking of the real Technics to get ride of fat. Well, the key to shred body fat success and build muscle is motivation and dedication. if you decide to move your body to a new level of fitness and balance ,you will find here the right tips to achieve your goals :
Tip 1 : Cut out all junk food from your daily diet ( cakes, cookies, chips, If you want to shred body fat, shred the bag of chips.








Tip 2 : decrease slowly the calories amount on each meal (about 200 calories per meal) ,most people need about 2000 calories a day.

Calculate your daily calories intake :

Age	years
Gender	Male Female
Height	1 2 3 4 5 6 7 Foot Inches cms
Weight	Kg
Activeness	Sedentary Light Active Moderately Active Very Active Extra Active

Calorie	-Result
Calorie Need By You
To Level The Caloric	Need ,You Must Intake The Following:
Fat
Protein
Carbohydrate

Tip 3 : Drink lot of water , we all know that our body is maid of 72% water ,so not drinking adequate quantity will lead dehydration . an adult human being need's at least 2 liter of water a day to allow your body to kick toxin out .

Tip 4 : Chose the right exercises that will target burning fat as a primary goal like treadmill & compound exercises like squats,bench press ,barbell rows ...

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What Should Be the Diet for Muscle Building&Mass?

Bodybuilding nutrition plays a very important part in achieving a perfectly shaped body. Some specialists even state that the role of nutrition exceeds that of workout. To put it simply, bodybuilding is not possible unless you combine a perfect workout routine with an efficient diet. One without another won't provide the expected results and will frustrate you. You might be wondering what a proper bodybuilding nutrition plan should contain. First of all, the golden rule in what concerns nutrition for bodybuilders is that they need to contain all the necessary nutrients, in the right proportions.

Unless the quantities are the appropriate ones, the muscles mass won't be stimulated to grow and all the efforts made with the workout will be in vain. Proteins, as well as carbohydrates and fats, they all have their importance in bodybuilding. It is recommended to have a diet composed of 40% of proteins, 40% of carbohydrates and 20% of fats. There is of course a distinction made between "good" and "bad" carbohydrates and fats.

Bodybuilding nutrition can also include supplements, but you should be aware of the fact that they can't replace a balanced diet. They are just a quick fix for those moments when, out of various reasons, you can't feed yourself properly. They can be indeed helpful, but they can't do all the work on themselves. Bodybuilding nutrition does not only imply foods. Water is also of uttermost importance because a high percentage of our muscle mass is made of water. It also flushes away the toxins from the body and it plays a part in processing the proteins. An insufficient amount of water can easily hold you back from your goal.

Extra attention should be paid in order not to make common mistakes in bodybuilding nutrition. The advice of a specialist is always welcomed because we are all different individuals and diets should be personalized depending on our body's particularities. Many bodybuilders make the mistake of totally excluding fats from their diet, without realizing that there are "good" fats essential for building muscle mass. Choosing the right type of carbohydrates is also tricky because when attempting to grow your muscles you should go for those which slowly release energy for longer periods of time.

Carefully tracking the number of calories you are eating daily and carefully planning your diet can be of very much help. You need to find a way to see if your bodybuilding nutrition plan works or if it needs adjustments and unless you monitor it constantly, you won't have this information and you won't be able to tell which the required changes are.

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How to Get Six Pack Abs and Lose Belly Fat

Having six pack abs is every man's dream but the dream is difficult to turn to reality unless you have a strong will and are adequately motivated to achieve your ambition. So the answer to the question: how to get six pack abs is easy to answer - it lies within you and your determination.

However difficult it might be, it must be said that getting six pack abs is not completely impossible, provided you back up your nutritional intake with the right types of six pack abs workouts. Given below is a simple and generalized guide which needs to be followed diligently for a minimum 3 months to get visible results:

The right nutrition: This is perhaps the most important part of getting started with your program on how to get six pack abs. you might have the greatest looking abs but if it is layered with fat, it would hardly be visible. When you are seeking answers to how to get six pack abs, this could be a great deterrent.

The recommended diet is to break your daily food intake into 5 or 6 smaller meals rather than 3 big meals. Completely do away with foods which create that layer of fat on your abs like white bread, pasta, soda, candy, dessert, fast food, hydrogenated oils and sugars. Switch to healthier foods like oatmeal, whole grain breads, nuts, fresh fruits, vegetables, eggs, chicken, fish, protein, green tea and take plenty of water. Though it is natural to be swayed by temptation, but your strong will would come a lot into play during this change over of eating habits if you want to get six pack abs.

The essential exercises which belong to the six pack abs workout package should include
cardio, weight lifting as well as specific abdominal exercises. The six pack abs workout should be done at least 4 times a week. While walking, running, cycling, swimming etc all belong to the cardio work out schedule, the trick is to do them in 'bursts'.

For instance, if you walk for a minute, then run for about 15 minutes and you could repeat this 10 times. This type of cardio workout should be done twice a week. Weightlifting is important to be included in the six pack abs workout program. Try to do this for 30 to 45 minutes, twice a week. This workout schedule should be combined with specific ab exercises to make the six pack abs workout complete.

You might have heard that all six pack abs workouts involve crunches and sit ups. But there are some other specific exercises, which if done consistently can result in the desired effect. Here are some simple points to remember while you are focusing on six pack abs workouts:

- Irrespective of what type of abs workouts you do remember to do them in rotation for at least thrice a week. It is important to remember not to over do this however much you might be motivated. Each of these sessions should not be more than 20 minutes which means that you are devoting about an hour a week exclusively for your abs workouts.

- During each of these 3 or 4 sessions a week, remember that you are doing no less than 15 but not more than 20 repetitions per set. This means that in the 20-minute abs work out session, you must try to include sets of 15 or 20 repetitions. Take it easy while you are doing the six pack abs workouts, or you run the risk of pulling muscle, etc.

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