Energia Fitness

If you want to build muscle fast the following working out tips will get you started. Gaining a significant amount of muscle within a short period of time is very achieveable as long as you follow the right plan and stick to it.

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 1. Eat plenty – In order to gain a significant amount of weight, you will need to consume a large amount of calories.  For example, the average male needs to consume between 2000 and 2500 calories per day, however if you are going to gain pounds of muscle, you should be increasing this to around 3500 calories per day, spread over six meals.You should also increase the amount of protein you consume during this time.

 2. Progressive Weight training – What is important with weight training, if you want to build muscle and get big, is too keep increasing the resistance. Keep adding weight and perform high quality repetitions to make sure the muscles work hard then respond to the stimulus.

3. How Often -To gain a significant amount of muscle it is not going to do you much good if you are at the gym all day every day.  In fact, doing such a thing is probably a major reason why you are not seeing the gains that you would like to see.To gain a significant amount of muscle in over six months for example, you only need to work out three times per week, for around 45 minutes per session. What is most important here is the intensity in which you work out. Be sure to allow one rest day between each workout day to allow your muscles to recover and grow. 

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4.  Get plenty of sleep – This is an often overlooked working out tip but crucial for great results. Sleep is probably one of the most important elements in bodybuilding.  A good deep sleep will help your muscles to repair and grow.  Allow around eight hours per night of quality sleep.

 5.  Whole body workouts – If you are currently a small build, then ideally you should be working all the muscle groups during every workout session to help build muscle.

The vital thing to remember when following these working out tips, is that you will succeed only through patience, commitment and focus on your desired goal.  If you go into this half-heartedly then you are unlikely to see the type of results you were hoping for. Give it 100% and you will soon start to see significant results.

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If you want to build muscle combining a good muscle building diet with your workouts is the key to success. Just working out or just eating right will not give you the results you are after.

The reason for this is because while a workout will stimulate your muscles, you still need protein and a proper diet to help your body burn fat, and repair and grow muscle. Without the diet component of your muscle building quest, you will be very disappointed with your results.

The following muscle building diet tips will help you to formulate a diet that will help enhance your muscle building growth:

1.Eat plenty of Protein – A staple body building diet includes various sources of protein. Amino acids, which are the building blocks of your body are contained in proteins.  Protein rich foods are important because they contain amino acids which help your body grow, repair and maintain muscle tissue. Excellent sources of protein include beef, chicken breast, turkey, salmon, tuna and Eggs . It is essential to remove excess fat. The optimal muscle building daily dietary protein intake is probably between 20% and 30% of total calories

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2. Keep eating Carbohydrates-Contrary to some opinion carbohydrates ARE a vital factor of the muscle building diet. A lot of bodybuilders seem to think that the only food responsible for muscle growth is protein. Protein may be chiefly responsible for the repair and rebuilding of muscle tissue but it can only achieve this task when the other  nutrients are present in the diet. If carbs are scarce in the diet the body will look to convert protein into energy, a process you don’t want to happen when hoping to build muscle. Only through a diet that includes enough carb intake can a body attain its fullest muscle building potential. In order to get the best from carbs to help you build muscle and not increase fat it is critical to understand the best type of carbs you should consume. Carbs known as complex types are the preferred foods to eat as they are broken down more slowly in the body resulting in a release of energy that last for longer. This allows you to work harder in the gym, recover more quickly and build muscle faster. Oatmeal, wholegrain breads, vegetables, brown rice/pasta and sweet potatoes are excellent choices for complex carbs to include in your diet. For optimal muscle building try and aim for between a carbohydrate intake of 50%-60% of your total daily calories.

3. Include Healthy Fats– A diet that has adequate levels of the right fats will be great for your health as good fats help the body to gain muscle and decrease body fat levels more effectively. This is due to the fact that a healthy fats encourage the release of testosterone in the body and raise the rate of fat burning metabolic reactions in the body. For good sources of healthy fats opt for oily fish such as salmon or sardines, avocados, monosaturated oils like flaxseed and olive and various nuts (eg walnuts, almonds). The optimal muscle building daily dietary fat intake is probably between 15% and 25% of total calories

4. Invest in a quality Whey protein supplement– In my opinion the only supplement worth taking when building muscle is a whey protein. Although you can get all your protein requirements from natural sources I feel that using a quality whey supplement in addition to natural protein food sources can be beneficial. Whey protein is an ideal body building food as it is easilydigested by the body so is perfect pre or post workout when the muscles are most receptive to protein.By mixing water, fruit juice or milk whey protein can be used in shakes and smoothies. Whey protein is a readily available supplement that can be purchased at any health food or body building shop.

So in conclusion a diet that is balanced and rich in all nutrients is best for optimal muscle gains. An effective muscle building program combined with this will aid muscle growth in a very short time

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When looking to lose belly fat or shave off those extra pounds most people start using traditional cardio machines as their prime fat burning exercises. Look in any gym especially after Christmas or just before summer and you will see all the treadmills, cross trainers and bike being used constantly

As fat burning exercises go these can be very effective if done correctly but are they the only strategy to follow when it comes to losing fat.?

Well according to recent research and my own experience as a Personal Trainer overdoing cardio training can impact negatively on your fat burning goals.

If you want more fat burning exercises and routines then check out Turbulence Training. A fantastic and highly effective fat burning system that is stacked full of exercise routines using bodyweight, free weights and cardio interval training that can be performed at home or your local gym. The author Craig Bannatyne a respected health and fitness professional claims that you only need to do 3 of these workouts a week for 45 minutes each time to start stripping off fat and leaving you with a sleek toned and firm body. This form of training otherwise known as metabolic resistance training is the new buzzword in the fitness world due to the tremendous results that these type of workouts achieve so don’t get left behind get yourself a copy now.

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