Energia Fitness

If you want to get big and pack on some size then you need to eat. However there are certain muscle building foods you must include in your diet to optimise your results. Here are what I consider the basic muscle building foods that you should consume regularly

Your muscle building foods should come from a variety of Protein carbohydrate and fats. A well-balanced diet that includes sufficient levels of three of these nutrients , will insure you maintain build muscle , have energy, recover well and keep your immune system strong.

Here are the best sources of muscle building foods available:

Red Meat – Red meat is a great source of protein. It promotes muscle growth, thanks to its levels of zinc, iron and vitamins. Choose lean cuts though to avoid saturated fats.

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Chicken/Turkey Breast – Chicken and Turkey breast is probably the most consumed muscle buildings food due to their high protein yet low fat content.

Fish – Most sources of fish are full of protein .Fishes rich in Omega-3 such as salmon and trout are excellent for muscle building and should be a part of your regular diet.

Eggs – Eggs (the white in particular) are very high in protein and the white has no fat. Many body builders eat a large number of egg whites as part of their daily diet to enhance muscle growth.

Dairy Products -Milk and Cottage cheese are great sources of protein and calcium. Cottage Cheese is a casein type of protein meaning it is slow releasing therefore is excellent to eat before bed to help muscle repair during the night.

Nuts – Nuts also contain protein and also contain healthy unsaturated fats. Because of their high fat content, you should restrict the amount you consume.

Oatmeal – Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium and they are high in protein – in fact, did you know that one ounce of oats has twice the protein of wheat or corn flakes??

Vegetables/Fruits – Vegetables, and Fruits of all varieties are an important part of your muscle building diet. This is because they contain lots of minerals and vitamins and have high antioxidant profile that will help reduce the amount of free radicals from heavy training and accelerate recovery by healing damaged muscle cells

High Complex Carbs – Foods such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains are essential for muscle building. The slow releasing energy they provide helps you train harder and stops your body breaking muscle down to use as an energy source.

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All of the foods listed above should be on your muscle building food shopping list. However  it is important to remember that for gaining muscle size you must consume enough calories and spread this out over 5-6 meals every day to optimise nutrient absorbtion and keep body fat levels under control.

By combining a well-balanced diet which includes all types of muscle building foods, with plenty of hard training you will soon begin to see your muscles increase in size.

Do you want to build a bigger Muscular Body?
Are You struggling to gain weight and Muscle?
Do you need a complete muscle buiding diet?

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It seems that when it comes to building muscle people are looking for the quick fix to gain muscle fast. This is the reason that steroids are so prevalent in the body building community. The reason for this is that it’s not very easy to gain muscle fast if you intend to go the natural route (which I hope you do!) and takes a lot of dedication, discipline and hard work.

 

Gaining big muscles naturally is not done overnight nor does it come with only a few weeks of training. For noticeable results I would advise at least 3 months of training and appropriate diet and depending on your goals another 6 –12 months before you will pack on some considerable muscle and size. So with this in mind if you are going to gain muscle fast and effectively you need to be concentrating on the following factors.

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 1. Train Regularly. I recommend for beginners 2-3 days, intermediate 3-4 days of Resistance Training each week to give yourself the best chance to build muscle fast. If you can’t commit this much time you will still get results but they make take a little longer to achieve. Advanced bodybuilders will train   more than this (4-7 Days per week) so think about what stage you are at otherwise you run the risk of over training and injury.

2. Train Hard. When you are in the gym or at home you must be totally focused on your training. This means you need a plan for each session so you know exactly what you have to achieve and you can maintain good intensity but with appropriate rest between sets. Look to work the muscles to complete failure in each exercise. However don’t go crazy your workouts should only last between 40-60 minutes as any more can start to force the body into a catabolic state.

3. Keep on Increasing the weight and changing your routine. If you are going to gain muscle fast and effectively you need to keep forcing the body to respond. You do this by increasing the resistance on each exercise and by frequently changing programs and training variables such as rep range and number of sets. Keep trying to shock the body so it continues to respond with larger muscles and greater strength.

4. Make sure you eat enough food. When looking to gain muscle fast it is critical to consume enough calories daily to feed the muscles and allow them to grow bigger. As a rough guide multiply your body weight in pounds by 15 for the amount of calories you need to get through each day. Your diet should  contain plenty of protein, Carbohydrates, Fruits, Vegetables and healthy Fats. Just make sure it is of good standard and avoid as much as possible fast and processed foods.

5. Get Plenty of Rest. Your muscles aren’t actually built in the gym the recovery and repair process when we are asleep is the time that your muscles grow. So if you want to build muscle fast you must aim for a good 8 hours of uninterrupted sleep every night. Also try and avoid as much stress as possible as this can lead to muscle breakdown due to the hormone cortisol that is released whenever we are feeling worked up or anxious.

Obviously there are many other factors to consider for gaining muscle and size but if you follow these 5 key points you will be on the way to a bigger and better you.

 

Are you struggling to build proper muscle?

Are you wasting hours in the gym with nothing to show? 

 

If you answered yes to the above questions then I seriously advise you look at No Nonsense Body Building. This is a proven system of rapid muscle building that is designed to work no matter what your physique or genetics. The site is full of testimonials of people of all ages who have acheived great results after making  a commitment to work hard and follow the program. I promise this is the only guide you need to a bigger, stronger and more muscular you.

 

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Turbulence Training is a best selling exercise program aimed at men and women of all ages that is specifically designed to burn fat while retaining or building muscle mass. The focus of the workout combines resistance and interval training that is performed at a high intensity. 

 

What this type of training hopes to do is create a high impact “metabolic disturbance” on your muscular system that forces your body to burns lots of energy (ie fat) to return your body back to its normal state.

 

Now what makes this different from a lot of fat burning programs and advice is the the author Craig Ballantyne claims that you only need to perform these routines 3 times per week for a maximum of 45 minutes per session. That means no more hours and hours of boring cardio or day after day in the gym and a lot of the exercises can be done at home with only basic fitness equipment.

 

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Now this is not as easy at it seems there are other factors to be considered such as lifestyle and diet. Regardless of what exercise you are doing to reduce body fat you need to be eating a clean healthy diet or else all the hard work will be for nothing. Within the ebook all aspects of your nutrition are covered so you are able to understand and design your own fat burning eating plan that will work in harmony with the training.

I also like that the book has a comprehensive question and answer section right at the beginning so you know exactly what is involved in the program and what is expected from you. Subjects such as how to train safe, secrets of a fat burning workout,lifestyle issues and goal setting are covered which give you a greater understanding of what you are trying to acheive and the motivation and support to go ahead and do it.

  

Regarding the training routines there are different levels starting from beginners throught to advanced and beyond. Depending on your training experience is where you will start the program but the author stresses each level must be completed in sequence and performed for the designated amount of weeks. The science behind this is that with each level you are increasing the intensity of the workout so you need to make sure your body is prepared properly to cope with this. Also by changing the the workouts frequently it stops your body from adapting to the training and reducing the desired response from the workouts.

 

As the author explains in the book “In order to maintain continual fat loss and muscle gain, you must continually change your program variables. Constantly changing your exercises, the number of sets and reps for each exercise, and other variables all demand your body to adapt and expend more energy (and fat) to get used to it.”

 

The workouts themselves are divided into 3 main components.

 

1. A warm up routine 3-5 minutes

Consists of a mini circuit of bodyweight exercise – 3-5 minutes

 

2. Resistance Training – 15 -20 minutes.

 

A series of non competing supersets. This requires performing 2 exercises back to back without rest that use opposing muscle groups as one set. Each superset is performed 3 times with 60 seconds rest between each superset.

 

Here is an example intermediate routine to help illustrate this point:

 

Superset 1  - Dumbbell Split squat /incline Dumbbell chest press

Superset 2  - Stability ball leg curl/ press up

Superset 3  - Stabilty ball jacknife/rear Deltoid dumbbell raise.

 

Now don’t worry if your not sure what these exercises are as all the programs are fully explained with pictures and links to video should you need to see a demonstration.

 

3.Cardio Interval Training – 15-20 minutes

 

Cardio Interval training is periods of high intensity exercise followed by a period of rest. For example, sprint 100m followed by a walk for 400m. Or cycling at 80-90% maximum effort for 1 minute then 2 minutes at recovery pace. Again all this is designed with regard to your level of fitness and where you are in the program.

 

The reason that interval training is used is that current research is now telling us that interval training is more effective for fat loss as it produces a far greater metabolic response or afterburn that keeps the body burning fat cells for a lot longer than traditional moderate internsity cardio routines.

 

The Program is designed to be a quick and efficient workout that you can fit into any schedule. So if you have a very busy life then this is ideal for you.

 

So is Turbulence Training Right For me?

One of the great things about this program is that it can easily be adapted to perform at home. So if you don’t like going to gyms or just prefer to workout at home then with a small investment in a little bit of equipment you are ready to go.

 

The program is very flexible and designed for all levels of fitness. It doesn’t matter if you are a complete beginner or a seasoned veteran the program can be used by you.

 

If your bored or lacking motivation with your current routine and are looking for a new direction then Turbulence Training offers you a easy to follow and progressive program that means your workouts stay fresh and challenging.

 

If your stuck at a fat loss plateau then Turbulence Training could be the difference that helps you break through this barrier and helps you get the lean hard body that your after.

 

 

As a fellow fitness professional I highly recommend Turbulence Training as an effective and rewarding training program. I have been using the principles and routines covered in this ebook for a number of years both in a professional and personal capacity and continue to use them today. You only have to look at the site to see all the customer testimonials to see how good Turbulence Training is.

 

 

The Turbulence Training Package includes 7 bonuses, from a nutrition manual to extra turbulence training workout programmes.

 

You also get a Free trial membership to its members website that you can use to ask questions, speak with other members and get loads of great information to help with your training

 

Also for piece of mind Turbulence Training is backed by a 8-week money back guarantee.

 

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