Archive for March, 2014

Why Can’t I Build Muscle?

Are you a body builder but can’t gain muscle? Have you been training hard but not seeing much in the way of physical results? Well there could be many reasons that this is the case. However, in this short article today we are going to take a look at just one of the causes and what you can do to change it.

One of the most common causes of this problem in bodybuilders is due to the hormone known as corisol. Cortisal is created by stress and is often referred to as a stress hormone because we produce more of it when we feel stressed out.

It doesn’t matter what kind of stress you’re having , but an excessive amount of stress at work , home or at the gym can all create an over abunduance of this hormone. Because bodybuilders tend to put an excessive amount of stress on their bodies, the cortisol in their bodies is often excessive as well.

Cortisol is essentially an enemy to your muscles. It feeds on your muscle tissue and decreases the density in your bones. It has also been shown to increase the fat around the mid section. The reason it feeds on the muscle is due to the hight percentage of proteing found there. You may be thinking while reading this that cortisol is just a horrible hormone much like a disease. But this is not the case either.

Cortisol does have its good points and in fact there is a reason that your body develops it. The body is simply responding the the added stress and trying to preserve itself. It wants to ensure survival, so it slows down the metabolism by burning up the muscle, and storing fat that can be used as a source of energy in case of emergency.

Although the body means well and is concerned with preservation, it can be a pain to get around this automatic response of cortisol production when it becomes an obstacle to our goals..

So what is the solution to lower the levels of cortisol when the body is feeling excessive stress? Here are a few answers:

• Make Sleep a Top Priority – Not enough sleep can sky rocket your cortisol levels. Especially when you’re training hard, your body needs extra sleep in order to rebuild that muscle tissue properly.

• Practice stress-free activities- Activites such as yoga and meditation can significantly lower cortisol levels.. Learn to meditate to reduce everyday stress. Also remember to take some time off from your training every now and then to allow your body to recuperate.

• Regulate your training – Don’t do too much training! This can be difficult to do for many athletes and bodybuilders.But it is especially important to remember in bodybuilding. Too much training can cause injury, burnout and a complete breakdown of your system. It’s not worth it!

So in conlusion, regulating your stress levels, making an effort to participate in activies that are relieve stress, and refraining from too much training will allow cortisol levels to drop. This will accomplish what you set out to as a body builder. To increase your muscle. So , instead of overtraining and not getting resuls, try to take a a rest and see yoru muscles grow.

http://voices.yahoo.com/why-cant-build-muscle-2327115.html

Most skinny and thin people always feel embarrassed and depressed due to the overall look of their body structure. If you are also in the same boat and looking for the best way to gain weight quickly and naturally then this article will provide you all the necessary tips to achieve the same. The main reason for staying skinny and thin is the lack of proper nutrients and enough calories to the body. Plus lack of proper exercises and supplements can also be the primary reasons behind weak and thin body. To improve this condition, you need to follow some tips and bring the positive routine change in your daily life. Read further to find out the best way to gain weight quickly and without any side effects.

Best way to gain weight quickly

1) Improve your eating habits Most people who are weak and thin do not eat foods which are rich in terms of calories and other nutritional elements. The lack of proper calories makes our body weak and thin. According to a certain medical research, it is said that our body needs calories equal to 20 times our weight in pounds. It is essential to eat more calories than our body actually burns. But this does not imply that we can eat any type of highly processed, high calorie junk food from the streets.

We need to include the food items in our daily diet that should provide us lean mass and not just high fats. Increase the frequency of your meals to at least 5-6 times a day. Include in your daily diet the foods such as green vegetables, fresh fruits, nuts, granola, quinoa, millet, brown rice, whole-wheat bread, chicken, turkey, fish, eggs, lean meat, milk, cheese, etc. Pure dairy products are strongly recommended that provide us rich source of proteins, carbohydrates and other vitamins.

2) Start weightlifting exercise routine Just having a proper diet is not sufficient to gain healthy weight. You need to implement healthy exercise routine such as daily weightlifting as well. Perform 3 weightlifting sessions every week and relax your muscles for the rest days of a week. Do sleep for at least 8 hours on a regular basis. This will help your body muscles to relax and rejuvenate for the next weightlifting session. Other recommended exercises are chin-ups, bench press, bent-over rows, deadlifts, squats, military press, yoga, etc. These exercises are important to convert the extra calories into muscle mass.

You can also take post workout meal along with protein shakes and creatine to increase the speed of natural weight gain. Natural weight gain supplements can expedite the process of natural muscle gain. This way, you can multiply your chances of natural weight increments. Post workout meal is also essential to recover the lost calories and to provide maximum energy to the muscles. Along with proper diet and weightlifting exercise routine, you need to drink plenty of water on a regular basis to hydrate your body and prevent loss of calories.

http://www.selfgrowth.com/articles/the-best-way-to-gain-weight-how-to-put-on-muscle-mass-quickly

Tips on How to Build Muscle and Lose Fat For Men

Building muscle and losing fat at the same time, in theory, won’t happen. It is a dream for a lot of men carrying extra fat dreaming of building muscle and losing fat. To burn body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals.

In general, there are several situations where you can build muscle while losing fat WITHOUT creating that caloric deficit that is otherwise crucial for fat loss…

1. You’re weak and not strong enough but you wish to build muscle and make yourself look strong. Strength is directly related to muscle size. If you are average and only want to lose some fat on your belly for example, then you will gain muscle fast as you don’t need to burn extra fat here and there from your body. You can go to a GYM and do weightlifting to gain muscle on your arms. You can do push-ups to gain muscles on your arms. By gaining strength on GYM excises, as a result, your body fat percentage will decrease and you’ll look leaner at the same weight.

This is why so many weightlifting GYM goers have built muscle while losing fat with ease. They gained strength fast, built muscle as a result, and thus their body fat went down. This is called “newbie gains”. It’s pretty hard for a guy who has already had a good foundation of strength to build muscle while losing fat.

2. You’ve been well trained before. Science and technology are now backing up what GYM goers have been saying for a long time: it’s easier to regain muscle than building it from scratch. If you have been trained and quit for a while and then resumed months/years later, you’ll regain muscle faster than you first built it and are more likely to lose fat in the process.

Muscle has memory. If the program is taken properly, the muscle will be rebuilt, once the muscle is there, the strength will come back and will go forever at the same time. Men will look stronger than before.

3. You’re a generic Freak. Some guys are born with magic metabolism and hardly gain any fat when building muscle. They have an athletic build although they don’t go to a Gym often – usually mesomorphs. They hardly finish one round of push-ups or weight lifts and their body can burn fat easily to keep them looking fit. There are not too many men like this, most of them still need a program to burn fat first then build muscle.

4. You’re Using drugs – Steroids. Some men go with drugs such as Steroids. They eat junk food always when they attend Gym programs. However you never see them put on extra weight. Why? The answer is simple – drug taker. Men use drugs to keep themselves fit. Actually those men are lacking confidence, inconsistency and motivation. They never learned how to stay smart and eat in the right way. If one day they stop taking drugs, extra fat grows very fast and they are never healthy. Wise suggestions for those men – Stop taking drugs, attend a healthy Gym program and control your fat and keep your life healthy.

Up to now you might gain some tips how to burn fat while building muscle. Burning fat is always the first step, once the extra fat has gone, then men can carry on a healthy, muscle building program. Hopefully these tips work on them.

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