12 Secrets for gaining mass

If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing.

Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.)

Eat According to your metabolic type, "the metabolic typing diet"

Lift mainly in the 8-12 rep range

Your tempos should range from 3-1-3 to 4-1-4 and no more

You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone.

Don't lift longer than 45 min per workout, less at a higher intensity equals more.

This would be different if you were on pro-hormones or juice, because of the recover time.

You shouldn't be performing any cardio

Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight.

Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym.

Though follow science it can do way more for you than just taking some pill.

Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now.  And if they don't get you results fire them immediately

These are some ways to keep you motivated

for building your body
If your motivation to workout is decreasing while building your body, here are 6 tips to keep you motivated to exercice:

1- make a notebook in which you write down your daily workouts. It is a very motivating way that makes you able to check it everyday and see how far you got with your series and exercices, so that you could get a picture about your developpement and improvements.


2- do a certain ritual before every workout to make you ready, and totally prepared for the game. There are world wide champions who totally agree with this strategy and say that they revise the series of workouts they are going to do before going to the gymnasium so that they don't ask what they are going to do today.

3- don't be a slave of your workouts. Don't let them control you. You should control them instead. So you shouldn't be following some precise workouts instead of focusing on what could be really helpful fo your body. Moreover most of bodybuilders Basically work every muscle in a day, but you should work on the parts of your body which are not well built yet instead of being commited to a certain schedule. The main goal is to work your body, not to make your body work exercices.

4- try to be different and special; if you get too tired while doing a certain exercice which is needed by your body but you can't stop it, you should try another workout, because changing your muscles exercices could be a really big challenge for you and your body, and succeding in it would be really awsome.

5- you should measure the average of your efforts and frequently check them and the growth of your muscles. Because the stress And tiredness may be the main reason that keeps you demotivated. Thus you should get some rest and good sleep then check your workouts after it.

6- take pictures of yourself using a digital camera or using your phone camera every month to keep checking your improvements and comparing between the pictures to see the difference. Eventhough you are still in the beggining of your workouts, take a picture , name it "before" And take another when you finish, name it "later" and it is the best and most apropriate way to keep motivated.

Five Effective Ways to Gain Muscles

If you have spent all your life inside the gym just to find out that nothing’s happening aside from muscle pains then you must be doing something really wrong. You have to assess yourself. Fact is, gaining muscle mass can't be done in just a day. You can’t even see it coming even if weeks have already passed. Muscle gain is achieved only after months of rigid exercise and it requires lots and lots of devotion and determination in order for your body building program to work.Either way, here are five of the most effective ways to help you boost up your knowledge and skills in totally achieving your muscle growth goal. You can choose to follow these tips or guidelines just in case.

Have a meaty diet

In order to increase the mass of your body, you have to increase protein intake. That would be simple, right? Meats should be categorized as red meat because they contain certain nutrients that are required for your muscles to grow. You don’t need scientists to figure that one out. You just need to combine protein with the right kind of food like veggies or juice drinks which will help you to further acquire the buffer you need.

Use weights, the free ones
Here, you can use the usual dumbbells in order to add to the movements of your exercise. This equipment can also improve your ancillary muscles in order to have a wider range of motion. Free weights are also helpful in increasing the number of muscles that you want.

Safety first
Above all else, before and after you start your routine in the gym, you have to observe proper safety in order to avoid or prevent any injuries that may occur. When you’re bodybuilding, be sure that you take it one step at a time. Don’t combine heavy weight with intensive sessions of workouts because you make yourself more vulnerable to get injured. It’s very common for bodybuilders to experience strains, torn and disc slips. You can avoid these things from happening just by being more aware of the different precautionary measures. You also might want to warm up so that your body’s circulation will be more efficient once you start the real session.

Flirt with alternatives
If you think that you already have met your requirements for your body, you can do other maximums in order to assess yourself. This will give you the opportunity to check the status of your overall strength. However, when you do something more strenuous, you have to make sure that your muscles can handle the stress otherwise it will have a negative feedback on your muscles. Thus, in the duration of your bodybuilding time, you are still expected and recommended that you increase the weight.

Observe for improvements
In order to assess that you have achieved something, you have to determine how far you’ve come. You can check your present status from other people or muscle teams. This will teach you other terms on how to improve some areas of your strengths and weaknesses. In observing people, you will be able to see how far you’ve come in gaining muscle mass or how much more there is to do.

Comparison is always effective to improve someone’s ideals and capabilities.

Gain Muscle and Eliminate Fat: Tips on How to Do It

It is a fact that having those love handles and that beer belly as well as those man boobs can be quite embarrassing. If you want a body that you can be proud of and a body that you can show off whenever you are at the beach, then you may want to start working out.

So, what are the proper workout routines to burn fat and gain muscles?
Basically, the best muscle burning technique is through cardiovascular exercises. This helps in burning a lot of fat and calories which will significantly help in weight loss. Diet is also an important factor in order for you to lose fat and in most cases this is the most difficult part of weight loss.

Dieting doesn’t mean that you have to starve yourself in order for you to lose fat. Eating right is.

What this means is that you need to eat less fatty foods and eat more foods that your body needs in order to function everyday. Eat foods that have plenty of fiber and in order to promote muscle growth, eat food with plenty of protein, such as beef.

You should also decrease the amount of carbohydrates you eat everyday. By reducing at least 25 percent of the total carbohydrates you eat everyday, you will see that it will give you a lot of difference when it comes to losing weight and burning off fat.

Doing a lot of cardiovascular exercises will also help in burning off fat. Every morning before breakfast, try to at least go jogging or walk for 30 minutes. This will significantly improve your weight as well as your body. By exercising before you eat breakfast, you will be able to turn on your metabolism rate and make it a lot faster. This means that you will be able to burn fat a lot more efficiently than not exercising in the morning at all.

Eating breakfast is also important as it helps jumpstart your metabolism rate. Always remember that it is advisable that you eat your breakfast. It actually helps in weight loss.

Also, when you reach the gym, it is still advisable to perform cardiovascular exercises. Try running for at least 15 minutes on the treadmill and it will burn at least a hundred to a hundred and fifty calories.

After doing cardiovascular exercises, it is now time to develop your muscles with weights. For maximum muscle gain, you might want to use as much free weights as you can. Try to minimize the use of the machine as the machines only focuses on the primary muscle and not the supporting muscles. If you want to gain muscle mass, it is recommended that you should strengthen the supporting muscles too. This will help in muscle growth. In fact, if you don’t strengthen the supporting muscles, you will end up not being able to promote the primary muscles to grow.

These are some of the things that you have to remember about fat loss and muscle gain. Muscles burn fat and by exercising, you will be able to promote muscle growth and at the same time, promote fat loss. With these tips in mind and following it, you can be sure that you will be able to get rid of that fat and develop a body that you can be proud of.

Useful Information on ways to get Bigger Muscles

There are whole lots of methods that you could apply to attempt increase your muscle size, nonetheless some are a lot more effective than others. The part of your body that has to be trained right at the beginning is your head. This is due to the fact that the proper expertise will make an unbelievable difference on the outcomes that you will accomplish. The following pointers will help you to start outlining what will get you the very best results.


A lot of people that are bodybuilding use protein shakes. These are fine to utilize. You get different kinds of protein which are excellent for building and fixing muscle tissue. If you are not consuming adequate carbohydrates your body will break down the muscles for energy and this must be avoided. Fat is needed in the entire muscle building process as much as protein is.

Excellent kinds of complex carbs are entire grain breads and other whole grains such as oatmeal and quinoa. It is more suitable to eat natural grains because the outer husks are also consumed and it is best if they have not come into contact with chemicals.

Avoid chemical supplements, too. Whey protein is fine and also some other natural supplements but stay clear of hormones and chemicals as it is not worth risking your overall health. Also nowadays a great deal has actually been learned about nutrition. The results that could be accomplished by eating healthily and utilizing natural supplements beats the results that once were gotten via the usage of steroids.

It is extremely important to consume enough water before and after training. Drink at least 80 ounces of water a day to keep your body in optimum form.

When you are really committed to your muscle building program you could possibly be very tempted to over train. Avoid this at all costs because too much training could in fact bring about muscle breakdown rather than muscle buildup. If you get to the end of a 50 minute training session and you still have the strength to keep going you have to increase the weights during the next session. The objective is to get to the end of an exercise session without strength left. When working out do so at differing speeds as this will strengthen the 3 kinds of fibers that make up the muscle. The recovery period is just as essential as the training itself and you ought to give yourself a full 48 hours in between sessions. An exception can be made if you train your lower body on the first day and upper body on day two. Your exercises ought to be intense with extremely brief breaks between reps. Allow individuals that train with you to comprehend that you don't like stopping and talking in the middle of your training session. Be talkative and friendly before and after your exercise routine but during your session stay completely focused.

As you can see there is a great deal to understand and a great deal of diversity between methods. Some work a great deal better than others and give you better results for less effort. Now that you understand these professional tips you can stop wasting your time on techniques that are not going to work.

Body Building Tips on How to Build Muscle

If you want to learn how to build muscle in order to have a great body, there are some basic precautions you should take to get the best results and avoid injury.

Here are the top ten body building tips for your workout.


1. Lift Heavier - Weight lifting helps increase muscle mass, and heavier weights do more. Lifting weights that are overly light for your workout reduces its effectiveness and is better for people who want to stick to toning.

2. Use The Right Technique - Weight lifting is pointless if you're using poor technique. Doing your weight lifting routine incorrectly could also result in some serious injuries if you're using large weights. Make sure you have the right technique and take your time to get the best results.

3. Take It Slow - While repetitions can get boring fast, don't fall prey to the temptation to rush through, the way most people do. Taking your time and doing each lift steadily and slowly will give you the opportunity to build a lot of mass very quickly.

4. Do The Right Number Of Sets And Reps - If you're working on your body building, you should never skip sets or cut your repetitions short. That'll reduce your workout's effectiveness. On the other hand, you should avoid doing too many sets to try to speed things up. Don't go overboard, or you'll get an injury.

5. Train Intensely- Make sure your sessions are all intense. While following your workout and doing the right number of sets and reps is important, there's no point in stopping at seven reps if you're able to do ten without a problem. Work hard at every set, doing as many as you can while still retaining good technique.

6. Limit Cardio - Keep cardio sessions to a minimum, since they burn calories you'll need to build muscle. Too much cardio will cause you to lose weight, not gain muscle mass.

7. Keep Hydration Levels High - Water is extremely important if you're body building, as well. Make sure to drink a lot of water daily to keep yourself hydrated and flush toxins out of your body. It'll also help you increase the body's circulation.

8. Build By Section - It is not a good idea to do a workout for your whole body all on the same day. Instead, try to focus on different areas on different days. Work your shoulders and arms one day, and your legs another. That allows muscles to recover between workouts and gives you the maximum benefit from your lifting.

9. What To Eat - Keep track of what you're eating to be sure you're taking in foods that promote the growth of muscle. Look for healthy foods that are high in carbohydrates, like rice, potatoes, oats, bananas and apples. They supply the energy you need to keep a high intensity workout going.

Lean proteins, including fish and chicken, are also excellent for building muscle. One popular choice is tuna, since it's low in fat and carbohydrates, costs very little, and has a lot of protein. It's great for any body building plan.

10. Get Enough Sleep - Building muscle requires you to let your body recover after a workout. That means resting and getting plenty of sleep so you'll get your strength back before your next workout.

Top Bodybuilding Tips for Vegetarians

It is generally thought that bodybuilders must be eating huge hunks of red meat every day to help them build muscle, but really it is not necessary to have a meat based diet to put get ripped. In the following post we will talk about how vegans and vegetarians can effectively build muscle without compromising their principals and nutritional choices.


As a vegetarian bodybuilder you might have trouble taking in enough calories. To combat this, make certain that you constantly carry a packet of nuts and dried fruit with you. Likewise, eat regularly. Do careful calorie counts, but be aware of your height, weight, age and your metabolic process. You must be consuming roughly five hundred calories above your day-to-day required calorie intake for optimum muscle growth.

Make certain you are correctly dividing up your macronutrient consumption. If you are a skinny ectomorph somatotype, you should be eating 25 % protein, 50 % carbohydrates and 25 % fats. If you often put on weight easily you belong in the endomorph somatotype category, and in that case you ought to be eating as follows: 35 % protein, 45 % carbs and 20 % fats.

For the best body building, consume five to six meals a day and consume a lot of water. Water consumption is directly responsible for specific biological processes needed to drop weight and develop muscle. Drink a minimum of one and a half liters of water a day and always drink after working out.

Veggies which are rich in muscle building trace elements are: yams, sweet potatoes, kale, broccoli, green spinach, tomatoes and peppers. Make sure that they are part of your day-to-day diet. Vegetables must not be boiled in water. You can cook them in the oven using a casserole dish with a tight fitting lid. Wash the vegetables and put them in the casserole with 50ml of water on the bottom of the pan, to prevent the veggies from burning. Cook at medium heat for 60-90 mins. Once the vegetables are cooked you could add salt and a little raw olive oil or flax oil.

Eggs are an outstanding type of protein for vegetarians. The protein is absorbed much better when the egg is eaten whole and when it is raw. Maybe leave scrambled eggs a little bit wet or drink a raw egg in a shake. Raw eggs can carry diseases so it is vital that you find a highly credible producer of free range eggs. Battery chickens and eggs are a lot more vulnerable to disease than healthy free range chickens and eggs.

Weigh powder is an excellent source of protein however not all weigh protein powders are from a vegetarian source, so ensure to find out about the particular brand name you want to purchase. Additionally find out about any supplements you may be taking as not all supplements are plant based. However, practically anything you could find in the mainstream market you will be able to find in a variation appropriate for vegetarians and for vegans. There are likewise supplements available for Muslims and for orthodox Jews, which are prepared according to precise spiritual precepts.

Vegans, who do not eat eggs or milk products, might find it very helpful to introduce vegetable protein powders into their daily diet. The most highly recommended are soya protein, rice protein and hemp protein. Soya is an extremely controversial foodstuff and many individuals do not recommend it. Our experience with the dried protein powder is a positive one. You have to nonetheless make sure that it is organic as there is a lot of genetically modified soya on the marketplace. Also the dried protein powder seems to be much easier to digest than the actual legume. Rice protein is gluten free and this is a big benefit for individuals suffering from any type of gluten intolerance or irritable bowel disorder.

Vegetarians and vegans will need to be a bit more careful about their diet plan and invest a little more time in the kitchen however all in all they will not have great difficulty putting on muscle if they follow our easy guidelines.

3 Easy Changes to help you lose weight fast

Hey everyone! 

Im going to share with you the 3 easy ways you can lose weight. These 3 tips are instant changes you can make in your diet that require no thought! 

• 1. Drink more water

I'm sure you all have heard this so many times before, but I cannot stress how important it is to drink water. 

Many times when you think you are hungry, your body is actually thirsty! 

Next time you feel like you are hungry, instead of reaching for a snack, pour yourself a nice cold glass of water. 

Studies have shown that if you drink 2 glasses of water before a meal you will eat less throughout the meal. 

If you are not a huge fan of water, here is a great tip: 

Add fruits and veggies into your water! 

Refreshing Fruit/Veggies Water

The fruit and veggies will steep into the water, and give you a cool and refreshing drink perfect for summer. 

I always keep frozen fruit in my house: strawberries, blueberries, and berry blends

So all you have to do is add a few frozen (i prefer frozen because it acts like ice) or your favorite fresh fruit then feel free to add veggies or herbs! Here are some of my favorite combinations: 

-Cantaloupe and Cucumbers 

-Strawberries and silantro 

-Lemons and Mint leaves

Feel free to test out your own combinations, we would love to hear what you come up with!

• 2. Watch your peanut butter! 

Ok so I'm going to be honest, at one point this year I was seriously addicted to peanut butter. There is nothing wrong with getting healthy fats, however nuts are extremely dense in calories, and if your not careful, it is very easy to overdo it. One spoon becomes two and then gets out of control from there. I forced myself to give it up because I just didn't have the self control. 

I knew there must be a way to not cut it completely out of my diet. 

The key here is portion control. I would prepackage myself 15 almonds that I would eat at night. This is seriously the best tip of advice I can give you all! If there is a trigger food (like peanut butter is for me), be honest with yourself, and find a way to portion it out. 

Also I find that if I am on the go and traveling, I love to pack Emerald 100 calorie packs of almonds. They come in a variety of flavors such as natural, coco roast (my favorite), smoked, even different nuts, and with only 1 gram of sugar and 9 grams of fat they will not break your diet. 

They are great if you want a simple and fool proof way to stick to a small portion size without depriving yourself of healthy fats! 

 Approved mustard



Sriracha = best stuff ever

• 3. Add spices to your foods

I have found that if I feel I am extremely hungry, I will add hot sauce, cayenne pepper, or sriracha sause to my chicken, eggs, and fish (or whenever I can!). Spicy foods will not only boost your metabolism, they will also make you feel full a lot quicker! 

If you are not a fan of spicy, try using mustard instead of ketchup. Studies have shown that mustard helps to make you feel satiated quicker. 

 Mint leaves from my mama's garden

Or if your not a fan of spicy foods or mustard, try incorporating mint after your meals. 

You can do this by eating mint leaves, making mint tea, making mint water (as shown above), chew on a piece of mint gum, breath mint, or even  simply BRUSH YOUR TEETH. Studies have shown that both mustard and mint will help tell your brain that you are full. 

I hope this 3 instant changes will help you like they helped me!