Muscular development, beefing it up

Weight trainer transporting plate

The sound of steel plates clanging, hoisting weights equivalent to that of a Toyota, blurting out screams of agony as your training partner hollers, c’mon, one more rep.

Building strength and muscular development, beefing it up to the point that your arms are ready to explode right out of your shirt sleeves.

Does this sound familiar? Gym life at times doesn’t seem compatible for those who are faint at heart, but yet is addicting to those who live for seeing just the smallest increment added to their arms, chest or legs.

Muscular development is something that many have had the burning desire to achieve and have worked long and hard hours to achieve, and many people haven’t made the results that they had hoped for.

Some people have relied on the use of illegal substances such as steroids to achieve the results that they have longed for. Is it possible to increase your muscular development eating regular food?

Do you need supplementation along with a healthy balanced diet to build muscle? Or can you build muscle without it? Today we are going to cover 4 points that will hopefully clear up any questions that you may have been wondering but we’re afraid to ask.

Can you build muscle on a typical diet?

The age-old question, can you build muscle just eating a typical diet of fruits, vegetables and your choice of protein whether it be beef, chicken or fish, or eating other healthy protein-packed foods such as cottage cheese, Greek yogurt or a variety of other healthy protein filled foods.

Can loading up your plate full of colorful vibrant nutritious foods give you all the essential vitamins and minerals and they need to build muscle? Or do you need other sources such as supplementation products or illegal steroids in order to build a vast amount of muscularity on your frame?

All of these healthy and nutritious foods come packed with the vitamins and minerals that you need to build muscle, but often times the food that we buy in the store might be lacking in nutrition value, as well many times it can be difficult to take in enough nutrition just through eating many of the common foods that you buy at the supermarket.

For example a bodybuilder with a large frame that would need to take in a substantial amount of carbohydrates, protein and overall calories would need to take in a large amount of food in order to support his frame and build muscle, but what if this same bodybuilder as a slow metabolism and he has a harder time burning off the excess calories without it turning to fat.

With proper exercise, a person can increase their metabolic rate which will in turn help with burning excess calories, but this isn’t necessarily always an easy situation for many people, sometimes it is more economical for a person taking in a higher amount of calories to support their frame and their workout load through supplementing their normal diet with products that can help with boosting their metabolism.

Do you really need illegal drugs to build muscle?

The sport of bodybuilding as well as many other sports these days have become so saturated with the use of steroids, and many of these Sports athletes are actually getting away with using these which makes it unfair for the competing athlete that is all natural.

Steroids are giving athletes the competitive edge, but it is not from their own ability that they have achieved such talent in their given sport, not to take anything away from the users of these steroids, because there’s no doubt they still work very hard for what they have achieved. But do you think that these athletes obtaining an edge from the use of illegal drugs is fair for the other athletes?

It is true that when bodybuilders and other sports athletes use these illegal drugs, they are obtaining much more substantial results from the use of these steroids than they would be if they had never used them. From the use of steroids, they are developing muscle size, strength and speed at a much faster rate than the athlete that has never used steroids.

Personally I feel that there would be a lot more pride for what one has achieved in their given sport if they had obtained the results that they work hard for through the process of natural muscular development, that is through training hard, eating a proper diet and being a little more patient through obtaining their results through a natural process.

Exercise and weight training are supposed to be about living a healthy lifestyle and feeling good about oneself, after all, I’m sure that’s the way it was meant to be when it first started out. But since people have become selfish through obtaining bigger and better results at faster speeds so that they can be better than the next guy made it more of a liars sport in my eyes.

There are far too many professional bodybuilders and sports athletes that have died prematurely due to the excessive use of anabolic steroids all in the name of being better than the next guy. Don’t you think it’s about time for a change? The sport would have a lot better reputation if there was no need for drug testing because the athletes would have never went down that path in the first place, what do you think?

Can you build muscle at 50?

Many people believe that you can’t build muscle at a certain age, and that typically lies around the age 40 because our metabolisms start to slow down and this makes it difficult to build muscle or lose weight.

Whether you are 40, 50 years old or older, it is still 100% possible to regain muscle that you have lost. If you have built up a certain amount of muscle mass in the past and have laid off from working out for a long enough time that you have begun to lose some muscle mass, it is easy enough to get that muscle back provided you train hard and take in enough of the proper ingredients like lean protein, fresh carbohydrates, vitamins and minerals.

Now that I have covered a little on the fact that you can regain lost muscle at a certain age, what about building new muscle? Say for example if you are 40 years old, you have been training for several years and if you have found yourself built up to a certain point but you feel that you could get bigger. If you wanted to add, say an extra half an inch of muscle to your arms over the next year, would this forty-year-old man still be able to do so?

The fact is that once a person reaches around the age of 40 their testosterone starts slow and their metabolism has a difficult time generating the capacity to develop muscle or lose weight like they were able to do back in their twenties and earlier 30s.

Even though once a person reaches a certain age and it gets difficult to build muscle or lose weight because of your testosterone and metabolism, you can still achieve more muscle, it just takes more effort to muster in order to accomplish this goal and it may take more time, but it still requires the same dedicated hard work in the gym and the same basic principles to follow with a healthy diet.

The importance of following a healthy high protein diet with supplementation

You can spend many years training and eating the right diet, but if you are not taking in the right portions of food, it will be difficult to sustain the amount of calories it takes to build up muscle, or the lack of calories it may take to lose body fat.

This can be a challenge for many people when they are on the go between school and work, keeping up with taking in the right combination of ingredients in their diet and the right quantities so that they can see beneficial results. This is one of the major reasons why many people take supplementation is because it can be difficult to take in the right nutrients through your general food sources alone.

Many people also find it necessary to take in a supplement along with their regular diet because taking in a form of supplementation can help give their health a boost and may also help with preventing or warding off diseases.

Another scenario that I have found myself in often is if I don’t have a supplementation to back up my workouts, I have a tendency to slack off on my weight training. Sometimes it can be a funny thing how our mind works in that way, but having that added boost of nutrients or protein in supplementation form to back up our workout can help with giving us the motivation to even get a workout in, in the first place.

There should be a general rule to follow on how much protein a person should take in, in order to obtain muscle mass. You will find different theories on this among different people, some people believe it is necessary to only take in .08 grams of protein per pound of body weight while others feel it is necessary to take in one gram of protein per pound of body weight.

Yet, some people follow other theories on the importance of really boosting the protein levels up in their diet in order to build muscle. Many people feel that it is necessary to take in as much as 1.5 to 2 grams of protein per pound of body weight. If you take in too much protein, is your body using all of it, or is a portion of it just going to waste?

This basically comes down to your training volume. Naturally if you are a 250 lb bodybuilder and you spend three hours in the gym per day training, you will naturally need more protein per pound of body weight than a 150 pound bodybuilder who only spends 1 hour a day in the gym.

Much of this can also come down to our genetics and how well our bodies adapt to adding muscle. A person with an ectomorphic body type will naturally need more overall food and protein than someone with an endomorph body type.

Conclusion

From what we have covered today, you should understand the importance of eating a healthy diet and taking in an adequate amount of overall calories for building muscle while making these calories the sustainable kind of nutrition that your muscles require to grow.

Do you need illegal drugs to build muscle? It’s highly unlikely that you will get as big as Ronnie Coleman or Sergio Olivia without the use of anabolic steroids, but there are plenty of bodybuilders that have achieved some pretty good muscular development without the use of steroids.

And the point is, they’re still alive and healthy.


For further reading, you can check out one of my product reviews on supplementation by following this link.

If you have any questions or comments, don’t be afraid to leave a comment in the box below and I will get back to you as soon as possible.

 

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What’s the best diet for weight loss – and maintaining energy

Fresh vegetables are a necessity for a healthy diet.

This is a common question that people ask when they want to start losing some weight, they are not sure what to eat or how much. What’s the best diet for weight loss and maintaining energy

There are various types of diets, but do they all lead to the same destination and with the same healthy outcome? Today we will be taking a look at some of these different kinds of diet plans and find out which are your healthier alternative.

Next we will be taking a look at some more popular diets and seeing exactly how they measure up to your weight loss expectations and just how healthy they are.

Paleo diet

The Paleo diet is centered around the idea of eating like our prehistoric ancestors did which their food options were basically limited to whatever they could hunt, fish or gather such as any available vegetables.

Is the Paleo diet safe? The people in the paleolithic period ate whatever was available to them, that is generally thought of as meat and poultry because they were hunter’s of their surroundings.

Cave people were hunter’s of their surroundings, if they were surrounded by various animal life, that’s what they would eat and is what they were thought of as eating, as their norm. Some paleolithic people lived in tropical habitats, so they ate a variety of plant and animal foods.

So is a Paleo diet, something that is strictly confined to meats and protein ‘accurate’? Depending on their surroundings, paleolithic people didn’t necessarily eat just meat.

The general idea behind following the Paleo diet is eating a diet of proteins from meat, but is that healthy? If you eliminate dairy products, that can put you at a risk of vitamin D and calcium deficiencies, that can lead to bone health issues.

Consuming just meat will put you far beyond your daily recommended values, which will in time lead to heart and kidney disease and cancer. Some people insist that you need to reduce carbohydrates in your diet to be successful with losing weight.

This all depends on what kind of carbohydrates you are consuming. Complex carbohydrates such as fruits, vegetables and whole grains are important for our brain functionality and muscle function.

Filling our diet full of refined carbohydrates is doing little if any good for our waistlines and health.

It’s good to eat more of a well-balanced diet instead of restricting it to eating too much of one thing and not getting enough of another. Overtime eating a diet too high in meat can raise lipids and LDL (low-density lipoproteins) or bad cholesterol which can increase the risk of heart disease.

Eating a healthy diet can have many benefits.

Low carbohydrates can lead to ketosis (high rate of fat used for energy) and anyone interested in following the Paleo diet should see a doctor first in case you are at risk of kidney, heart, pancreatic and liver disease.

Mediterranean diet

People who live in areas bordering the Mediterranean Sea have been acknowledged as living longer and healthier. They eat healthy and live an active lifestyle and have a tendency of managing weight control.

Mediterranean’s generally eat a diet high in produce, yet low in saturated fat, sugar and red meat. Their diet has many healthy benefits that promote brain and heart health among other great benefits like diabetes and cancer prevention.

The Mediterranean diet can be a good way to lose weight, although some people are afraid that following the basics of a Mediterranean diet like avocados and olive oil will keep them from losing weight.

Research suggests that eating a healthy diet like the Mediterranean, creating a calorie deficit, eating fewer calories than your daily recommendation and burning off anything extra through daily exercise will get you headed in the right direction.

Low carbohydrate diet

When a low carbohydrate diet comes to mind, most people generally think of the ketogenic diet. The keto diet is rich in protein and fat, but low in carbohydrates. The diet is high in red meat, includes processed meats, sausage, cheese, nuts and oils.

The consumption of protein in this diet is well over the general recommendation and the fat content is low quality fat from processed meats and consume very little fruits and vegetables. The typical diet consists of approximately 50% carbohydrates, but the keto diet is very restrictive in this matter.

People that suffer from kidney disease need to be very cautious about following a diet like this because it could worsen their condition. Other symptoms to be aware of from following a keto diet are feeling tired due to a lack of healthy carbohydrates, nausea, bad breath, constipation, vomiting and difficulties sleeping.

The reason that so many people like to follow the ketogenic diet is because it supports a higher rate of weight loss as compared to a diet that is rich in healthy carbohydrates such as the Mediterranean diet, although the weight loss results that you experience at first with the keto diet generally don’t last that long.

Something to keep in mind is these rapid weight loss diets that promote rapid weight loss have a tendency to lead to a higher rate of mortality. For better long term results, a balanced diet with healthy fruits and vegetables, fish, chicken, whole grains and plenty of water will give you the best, “long-term” results.

Low fat diet

It’s basically a general idea to keep your fat intake low if you want to lose weight, but when you go shopping for food, how do you know exactly what you are getting? Many food manufacturers will label their food as being low fat, although they are still relatively high in fat.

Not all fats are created equal, set your diet high in healthy natural food and do your best to avoid foods that are high in saturated and trans fats. Many of the food’s that you find at the store have saturated and trans fats added to them to preserve their shelf life.

These unhealthy foods can increase your chances of a heart attack and heart disease along with a good deal of other health related issues.

Polyunsaturated fats like Omega-3 and Omega-6 fatty acids along with monounsaturated fats can be important for basic functions of your body as well as your health.

Below I have a list of some (more) healthy choices that are high in the kind of healthy fats that your body needs.

  • salmon
  • seeds
  • almonds
  • walnuts
  • cashews
  • avocado
  • peanuts
Maintain an energetic lifestyle through eating a balanced healthy diet.

It’s important to eat a diet high in these essential fats, but eating a diet high in saturated and trans fats like foods that come highly processed are just bad news waiting to happen, and they have very little nutritional value.

Maintaining healthy energy

Keeping a healthy diet of lean protein found in white meat like chicken and fish, fresh fruits and vegetables, preferably raw because when they are cooked you will lose too much of the healthy nutrients in them.

Following a healthy diet like this will reflect, in not only weight loss, but it will also reflect in how you feel and the energy you feel which will reflect in your everyday tasks. People that consume too much junk food, processed foods and food that is too high in fat will in the long run suffer the consequences of not giving their bodies what they need.

The outcome of neglecting your health by following an unhealthy diet can be low energy and fatigue, but realizing the importance of following a proper diet and the impact it will have on your health might prompt you to make better choices with your diet.

After extensive research, daily food recommendations were established as a role for good health through nutrition. The whole point behind this is so that people can understand and appreciate that following a healthy diet, we can get the appropriate nutrients we need for good health.

Research has shown that fruits and vegetables, whole grains and low saturated fats can protect your body from high blood pressure and heart disease while eating a diet high in saturated and trans fats and not eating the recommended allowance of fruits and vegetables can cause diseases.


Conclusion

For further reading, you can visit one of my product reviews on supplementation for a better understanding on how including supplements in your diet can lead to better health and results in your training.

If you have any questions or comments, please feel free to leave them in the box below and I will get back to you as soon as possible.

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What’s the best protein to build muscle – keep your muscles growing

Protein for building muscle.

Anyone who has ever set foot in a gym with the slightest interest in building muscle has wanted to pack on as much muscle as humanly possible in the shortest amount of time. But when it comes to building a lot of lean muscle, it naturally takes the proper kind of diet along with supplementation aside from just lifting weights.

What’s the best protein to build muscle and keep your muscles growing is a common theme behind many gym-goers with a mission to accomplish their muscle building dreams in as limited time as possible.

In today’s subject, we will be discussing what some best choices of food are for building lean muscle and keeping your diet lean. We will be determining how much protein you will need, finding a meal plan that works for you.

We also will be taking a look at the importance of supplementation along with a solid diet for building muscle. So if you have been looking for the proper diet for your needs and the proper supplementation for your diet, you can find the answers right here.

Determining how much protein you need:

Getting enough of the essential protein in your diet is an important part of muscle building, just as much as it is lifting weights. The question that many people ask, is exactly how much protein they need in order to build muscle.

Muscles are for the most part made of protein and are continuously being broken down and rebuilt. To gain muscle, your system needs to synthesize more muscle protein than it breaks down.

There needs to be a positive protein balance in your body which is called a nitrogen balance, because protein is high in nitrogen. People who want a lot of muscle need to eat a larger amount of protein. It’s well documented that a higher protein intake helps build muscle.

People that want to keep muscle they’ve already worked for, may need to increase their protein intake when losing body fat, because a high protein consumption can help to prevent muscle loss that generally occurs when dieting.

A typical recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. Studies indicate that a protein intake of slightly higher than 1 gram of protein per pound (2.2 grams per kg) is better.

Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate. If you are carrying a good amount of body fat, using your lean mass instead of your total body weight is a good idea because lean muscle is what determines the amount of protein you will need.

Your top choices for protein:

Fish is an excellent source of lean protein.

There are many great sources of protein that you can include in your diet, but the best ones are the leaner choices which would typically include white meat such as chicken, turkey, and fish. Other great options are Greek yogurt, cottage cheese and eggs.

I have published a post recently on the difference between chicken eggs and turkey eggs. Turkey eggs are much bigger so there is naturally a higher fat content in them, but the fat content that is in eggs are good for you. Eggs have plenty of (omega-3) fatty acids which are essential for your diet and building muscle.

Red meats have more myoglobin, which are cells that transport oxygen to muscles in the bloodstream. White meat is generally classified as poultry (chicken and turkey), while red meat typically refers to beef or pork. The biggest difference between the two is fat content.

White meat is a leaner source of protein, with a lower fat content. Red meat contains higher levels of fat, but also contains higher levels of vitamins like iron, zinc and B vitamins. Iron in red meat is called heme, which is more easily absorbed by the body compared to iron found in plant sources.

Red meat may contain more vitamins and minerals, but high consumption of red meat has been linked to increased occurrence of certain cancers, specifically colorectal cancer.

Both white and red meat have benefits. If you eat meat, it’s a good idea to include small amounts of both in your diet. Choose leaner cuts of red meat, like those that end in “loin” such as sirloin or tenderloin. You should trim visible fat around the edges to reduce fat intake and avoid charring while cooking.

Coming up with a meal plan:

I know, you are probably thinking that this is the worst part of the diet is coming up with a meal plan, because this is the part that involves weighing out your food portions and keeping track of proteins, carbohydrates and fats, but if you don’t track these areas, it will be a difficult trying to keep track of what you are eating and knowing if you are eating enough of the proper nutrients, or maybe even too much.

When it comes to the basics of setting up a meal plan, your meals should be portioned out so that your carbs and protein will be equal for most meals. To supply your body with all the critical nutrients you will need to eat six times per day.

To amp up the muscle growth, you will need to focus your meals around workouts and the time of day. Training days you will need more carbs, approximately 2.5 grams per pound of body weight and your post-workout meal will need to be higher in carbs to support the energy needed to burn through your workouts.

You will need to shoot for the most of your carbohydrates early in the day, while your later meals are mostly protein. This gives your body the amino acids it requires. Insulin sensitivity will tend to be lower later in the day, avoiding carbs helps prevent fat gain.

This pizza looks healthy, but may not be your best source of protein.

Protein consumption should be maintained at a high level, try to aim for as close to 2 grams of protein per pound of body weight. On workout days you need about 20 calories per pound of body weight, but on rest days shoot for only 14 calories per pound.

Finding the right supplementation for your needs:

There is no supplementation that could ever be good enough to replace a proper diet. Food full of proteins and carbohydrates as well as the right kind of fats are important for building muscle and promoting health, but it is always a good practice, as most other weight trainers also do, is to include some form of supplementation in their diet, because a good diet alone might be lacking in some nutritional areas that you need, and supplementation is a good way to fill the gaps.


Conclusion:

You should see the importance of following a healthy diet and taking in enough of the proper protein to build muscle, but not the types of protein such as red meat which tend to be higher in fat and can diminish the hard work you have put in on your diet if you are trying to lose weight but want to maintain the muscle.

Along with a healthy diet high in protein, it is an essential part of the diet to include supplementation. For all you people out there seeking to build muscle, you will naturally want to have a higher amount of protein in your diet, so it naturally stands to reason that you will want to supplement your diet with a protein powder.

To check further into some information on a good protein supplementation, you can check out one of my product reviews on Gold Standard 100% Whey protein powder, Simply click on the link here.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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Natural organic vitamins – which ones are best?

Natural organic drinks

Most people in general are seeking for a better way to health and would like to live a happy, healthy productive life, it comes down to what we put into our bodies, are we eating as healthy as we should be? or do we need to supplement our diets with products to make up for the lack of nutrients we are missing from food?

Sometimes we might hear about the importance of natural organic vitamins and which ones work best, but with all the products that are on the market these days it can be difficult to choose which one is best for our needs.

I can’t make the decision for anyone else which product will work best for them, but I can give some practical information on what the product has in it, what it’s benefits are and how well it works.

Today I will be taking a look at a handful of some natural organic products and see if they can measure up to what you would expect of them and how well they work.

This is a product review for A1 supplements, If you should click on an affiliate link and purchase a product, I will receive a small commission but at no additional cost to you.

Nature’s Plus Keto Living Daily Multi

 

An easy natural solution for achieving the benefits of following a “Ketogenic Lifestyle.” The keto diet has grown to be a very popular dieting system these days when your carbohydrate intake is very low and you keep the protein and fat content much higher than your normal dieting system would be.

Ketoliving is a system of products specially designed to provide the support you need to live a successful Keto or LCHF (Low-Carb, High-Fat) lifestyle. I typically don’t support the keto diet because I am more for promoting a well-rounded balanced diet of protein and carbohydrates, but this keto living supplement has proved to be a very beneficial vitamin supplement.

KetoLiving Multi is the only multivitamin that delivers a complete array of vitamins, minerals, ketogenic whole foods and ketosis-promoting probiotics. KetoLiving Multi supports your whole body’s nutritional needs while helping your blood sugar control systems work the best.

So it stands to reason that from the testing that has been done on this product, the keto living multi does a very good job at delivering on it’s nutritional needs to give you the backing and support that will help your body function while taking of the pounds.

Growing Naturals, AM Energy

 

The next generation in morning rituals has arrived with A.M. Energy super shake. We can have our complete protein shake, cup of coffee, multivitamin, and high fiber drink in one quick, blend. Keeping true to the Growing Naturals promise, A.M. Energy is the only non-GMO vegan and allergen-friendly daily solution, plus it delivers a complete plant protein source.

A.M. Energy has arrived to help kick our day into gear while kicking that pre-lunch hunger to the curb and is a great choice for giving your morning workout that extra boost of energy.

• Features the organic rice protein clinically tested as good as whey

• Designed to complement P.M. Restore Benefit Blend

• Only 5g net carbs

Each serving has at least:

as much iron as 6 cups of raw spinach

as much fiber as 2.1 cups raw broccoli

as much complete protein as 2.9 eggs

as much caffeine as 1 cup of coffee

Natures Plus Source of Life Gold mini-tabs

Source of Life GOLD is now the gold standard for whole food-based multivitamin supplementation. With revolutionary new all-natural ingredients and more Energizing, Antioxidant, and vitality power than ever before.

Source of life gold will change your life and your health! Although different medicines fit different people’s needs in different ways. For example this product works well for me but it may not work the best for others as this product gives a good intake level for me at a rate higher than other vitamin supplements.

As different people have different nutrient levels, it will affect one person differently than another. But I think the performance level of this product is pretty good, but I think the price may be a little steep for some people.

Source of Life GOLD represents the next quantum leap in whole food multivitamin supplementation. Now, Source of Life GOLD builds on all the natural nutritional technologies embodied in Nature’s Plus pioneering Source of Life, Source of Life Red and Ultra Source Life formulas.

Natures Touch Source of Life Gold Energy Shake

 

Source of Life GOLD Energy Shake is the most powerful and delicious energizing, vitality, antioxadant ever created! Multi-source soy-free vegetarian protein and energizing high potency vitamins and minerals-including highly bio available vitamin D3 and vitamin K2-recharge your body with revitalizing energy and a surge of vitality that only the Gold Standard can provide!

I can definitely say that this source of Life gold energy shake will definitely give you a boost of energy as it has been with me. I have quite frequently had a problem with being dragged down and tried all too often, but since using this product I have definitely noticed a difference in my energy levels.

Using the gold energy shake as a pre-workout supplement is a good idea as it has been giving me a good boost of energy before my workouts and continues to give me energy through and even after my workouts.

One word of caution is this shake does not taste the best with plain water, so I will generally mix it with juice as this has been a system that has worked pretty well for me.

Recommended dosage for this product

Add one scoop (34 g) scoop included, to 8 full ounces of skim milk or juice and mix until smooth, you can use a shaker cup as well.

Warnings

Keep this product out of reach of children. Do not take more than the recommended dosage. Consult your medical health care provider before you start taking this or any other dietary product. Do not use if seal is broken or missing.

Conclusion

When consuming these products, as with any product, some products may work differently for some people than others, but in general, I think that these products do a pretty good job at following through with what their expectations have been claimed.

As stated earlier, before consuming any of these products, I would suggest that you check with your physician first before using, results may vary from one person to another.

To check out a review on other supplementation products, go here.

If you have any questions or concerns, please do not hesitate to drop a message in the box below and I will be more than happy to get back to you as soon as possible.

 

 

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