4 Things You Must Know About Workout Meals

4 Things You Must Know About Workout Meals

by Ryse Edwards

How you workout can have a significant effect towards the amount of muscle you build. However, how you eat prior to and after your workout can have just as much of an effect on your body as the workout. Here are four muscle building tips to help you plan a diet accordingly.

1. High Calories

While you are probably well aware of the amount of protein you need to be eating, it is equally important you consume a great deal of calories. If you do not take in enough calories, you are not going to grow. Depending on the shape you are in, you want to take your bodyweight and multiply it by 10.

2. Multiple meals

How much you eat everyday is always going to be important. However, there are people out there who think that you have to eat 3 meals a day of healthy foods. There are also people out there who believe not eating at all is a great way to lose weight. The healthiest and most efficient way to lose weight is by planning your meals and eating 6-7 small meals everyday.

Pre-Workout meals

Carbohydrates are something that the body needs to fuel itself. However, one of the things that people are not aware of is that there are fast burning carbs, and slow burning carbs. The best thing to do pre workout would be to eat pasta or rice, which are slow burning carbs so that your body can train longer and harder with that energy lasting longer.

4. Post-Workout meal

Following your workout, you want a meal that is high in fast burning carbs and protein. Typically, you want to consume a protein shake that is accompanied by some form of sugar.

Making sure you stay on a strict diet is just as important as working out yourself. With that said you are going to need to make sure that you talk to a nutritionist who can put you on a diet that is right for what you are looking to accomplish.

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Female Bodybuilding Workout - Learn 3 Simple Ways for Female Fitness Bodybuilding

Female Bodybuilding Workout - Learn 3 Simple Ways for Female Fitness Bodybuilding

by Camelion Keen

All things are equal, the female will be obviously lower muscle mass than male and there are different way of metabolizes between women and men. Female bodybuilders have to be even tougher because of their higher levels of fat i order that women need to increase the metabolism of certain physiological.

There are some female fitness bodybuilding tips for you.

Focus and concentrate on your bodybuilding plan . Set a goal for your desired bodyshape. A clear and detail goals are very important for female fitness bodybuilding thus you know what you want to achieve. Tell your trainer or friend about your goal and let's start to hit your goal.

Next, follow your plan has designed by the trainer. There's no hard and fast rule that you have to work with a trainer of your own gender, but it helps to talk about any misconceptions you may have about your own body building. Discuss with your trainer and follow the workout set and exercise from the plan. Check your goal and make sure you are on track to achieve your goal.

Increase high quality like chicken and fish but lowering carbs in your diet. Sufficient protein is needed for your diet to help supplement your muscle development. Some healthy fats like olive oil and green vegetables in your diet will povide you with neccessary minerals and do wonder for your skin. Make sure you eat enough protein for your body to develop muscle. It's recommended that you eat protein every 2-3 hours.

How about at night? Other way to make sure enough protein for night when I sleep?

Typically after 2-4 hours period, protein completely left your body system. It will not be able to keep your body with enough protein for 8 hours sleep. Some people will wake up after 4 hours and consume some protein for their body. It would recommend to eat fatty protein before bed. The protein in your body will last longer over the night because fat slows down the digestive system. Example for fatty and high protein food like cottage cheese.

Hope this Female Bodybuilding workout tips will help you. Let's start now.

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Supreme Guide To A Superhero Chest - Building Muscle Mass

Supreme Guide To A Superhero Chest - Building Muscle Mass

by Emmanuel Palmer

A big chest doesn't have to be impossible. It doesn't matter if you've always been the frailest little guy in the litter-you too can have a superman torso by building muscle mass. This article will show how you too can build chest muscles effectively with discipline and the right tools.

What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.

In building muscle mass, it is vital for you to keep track (at least in the earlier stage) of your calorie intake. The ratio for this should be 50% carbohydrates, 30% protein and 20% fat. Useful tip: a gram of protein and carbohydrates both are equal to four calories while a gram of fat is equal to nine calories.

As soon as you have your food plan in, let us concentrate on the next part of getting a great chest which is the appropriate workout regimen for you. Always start your training with thorough stretching and a sufficient warm up to get the blood flowing to the rest of your body. This prepares it for exercise, even optimizes the condition of your body so it will be prepared for the incoming barrage of physical pain and soreness.

If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.

Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles-this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.

Even if your main goal is to build chest muscles, do not neglect the other muscle groups as well. You won't see a big muscled man with a barrel chest and chopsticks legs getting catcalls anytime soon. Take two or three days of your workout schedule to work out other parts of the body.

So there you go, focus on building muscle mass, eat right and execute the drills in correct form- soon you will get that barrel chest you've always wanted. There's only one more tip you need to remember, enjoy! This will be one of your most rewarding experiences yet. Don't give up and see the fruits of your labor before you know it.

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Emmanuel Palmer can guide you how to build chest muscles fast. Find out excellent information on Building Muscle Mass today.

Body Building Tips, Basic Equipment To Have Your Own Gym In Your House

Body Building Tips, Basic Equipment To Have Your Own Gym In Your House

by Ricardo Daryans

Is it possible to build a strong, muscular body working out in my own house? Or joining a gym is the only way to achieve it. That's the question a lot of folks do and I got and answer for that. Of course you can do it and it doesn't matters if it's your house or a gym where you are training.

Maybe you can't afford a gym membership due to your financial situation. Maybe you lead a busy lifestyle and would prefer to save time by training at home. Maybe you're simply too embarrassed or uncomfortable to train in a regular gym setting at the moment. Whatever your reason, don't worry!

There are guys who like a lot doing the workout in their own house. They have their gym just down (or up) the stairs waiting for them. And they don't spend their time trying to go there and back.

And working out in your own place have some extra benefits. You can grunt and scream through your sets if you are in the mood without disturbing anyone, the music you hear is the music you want and you can focus in yourself and your training.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home. It was great.

Of course, there are also bad news. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won't be possible. So, your exercise selection will decrease because you won't have access to certain pieces of machinery.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

The basic equipment that your home gym should contain is: a) An adjustable barbell with freeweight plates. b) Adjustable dumbbells. c) A bench with incline adjustments. d) A chin-up bar. e) A squat rack.

If you can't afford a squat rack then you'll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

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