Build your muscle fast

Catabolism is the breakdown of muscle tissue to provide the body with energy. This occurs when the body can't get enough calories from food alone and will use your body fat or muscles to get the calories it needs. You can prevent this by eating enough calories. You also don't won't to be training too long because of a catabolic hormone called cortisol. Eating at the right times can prevent catabolism throughout most of the day.

Eat More Calories

And you are eating enough calories to be at a calorie surplus. If you are losing weight every week, your body is taking your fat stores or muscles and use it as energy because you are not providing it with enough calories. You need to eat more calories than you burn. You should be trying to gain 1-2 pounds a month. When you`re gaining weight, it`s a sure sign that you`re getting enough calories.

Don`t Train for too Long

You want to avoid over training as much as possible. Your workout routine should be no more than hour excluding your warm-up. When you train for longer periods, your body starts releasing a catabolic hormone known as cortisol. Cortisol needs to be released to break down muscle for energy because your muscles are depleted of glycogen (energy stores). You want to avoid this as much as possible!

Eat Properly at the Right Times

Eating at the right times can make a difference. If you eat too soon after your previous meal, you will most likely store extra calories as body fat. If you eat too late after your previous meal, your body is most likely to start breaking down body fat or muscle for energy. You should try to eat every 2-3 hours to keep your muscles in an anabolic state. You want a constant flow of nutrients flowing so that your muscles can use them to grow.

Breakfast and post workout meals are the 2 most important meals. As soon as you wake up, you have been fasting from the last few hours. Your muscles are depleted of glycogen and requires an energy source. This is one of the best times to take a protein shake and a high carbohydrate meal to replenish glycogen. The same thing is required after your workout. Your muscles have used up all the energy stores and your body needs to replenish it or else it will start to break down muscle and fat. Eat a big meal consisting of simple carbohydrates and a protein shake for fast digestion.

And try to avoid catabolism as much as possible. Muscle building is hard enough and you don't want all your months of hard work to end up being broken down in a few days. You need to keep your muscles in an anabolic environment (where muscle tissue is able to obtain energy for growth) as much as possible. Also, don`t worry about catabolism when you`re sleeping. It`s going to happen whether you like it or not. As long as you have eaten 2-3 hours before bed time and you have eaten enough calories throughout the day, your muscles will be fine.

Take these samples

- Make sure you are eating more calories than your body needs.

- Keep your workouts routines under an hour (excluding warm up).

- Eat a big meal with a protein shake directly after your workout (post workout meal).

- Eat every 2-3 hours.

Ronnie Coleman new all video collection

 
 

All training video  of  Ronnie Coleman

Ronnie.Coleman.The.Unbelievable
 

Ronnie.Coleman.On.the.Road

Ronnie.Coleman.First.Training

 Ronnie.Coleman.Invincible
 

Ronnie.Coleman.The.Cost.of.Redemption.2004
 

Ronnie.Coleman.The.Cost.of.Redemption.2005
 

Ronnie Coleman.Relentless.2007 

Download Torrent Here

Very useful fitness&Bodybuilding training course program

The energy seems to be our standard excuse for not doing things. These are things we like to do, want to do, enjoy doing! This is no way to live one's life. We need to manage our energy so as to increase it and apportion it to every aspect of our busy, sometimes exhaustive, life styles.

-1 Sleep: Lots of it

For this is most important as a first step. Adding another half hour to our usual nights sleep would be an average requirement since most people are somewhat sleep deprived. Late nights and early mornings are a bad combination for draining our energy. Start a bed time ritual at least an hour before actually retiring. This prepares the mind and body for sleep. Turn off the television, put on the voice mail and do not deal with any new pressing problems that can assuredly wait for the light of day.

-2 Water: 3 bottles a day
 

And most of people are tested for their bodies water content they are dehydrated. Coffee, wine, soups and soft drinks do not count as water intake. As a matter of fact some of these act as a diuretic draining our bodies of precious water. I start my morning with a full glass of water. It has been 8 hours since I had any water so mornings are a key time to start hydrating our bodies. Then comes my work out with a full bottle of water. After an hour or less it is another bottle of water with my protein powder. Before noon hour I would have drank 3 bottles of water. The benefits to your skin quality, muscle tone and bowel function is dramatic. No constipation with a consistent hydration policy. I go nowhere without a couple of bottles of water.

-3 Food Choices: Balanced & Nutritious

There are many comfort foods we love and crave. They make us feel full, content and sleepy. These should NOT comprise the bulk of our diet. We all know the amount and the types of foods that are nutritious. Eat what you feel would do your body good and fuel your next 2 hours of activity. A meal should replenish you, not drain you. Second helpings can be had in an hour or two not at one sitting. Typically at a restaurant I cut the food portion in half, eating one half and bringing the other half home for a snack (in about an hour and a half) This is better than chips or cookies!
 

-4 Exercise: Equals More Energy

Sleep, water and good food choices make for a great health combo. Without exercise the train does not leave the station. We need to keep moving, challenging heart, lungs and muscles. Working at the 85% of maximum for at least 3 days a week is minimum with five days a week being better. I exercise daily, only taking a day off because of travel or business obligations that invariably want to steal my workout time. Showering, brushing your teeth, combing your hair are all part of your daily routine and so should exercise.
 

-5 Variety: Deadly Boredom Trap

Every regiment eventually succumbs to a boring routine. Even an exciting, passionate activity like sex can slip into the "same old, same old." Keeping an exercise journal allows one to change up or tweak your workouts. Even a slight variation will challenge us to see if we can beat our previous workout goals. I love my pull ups so I have a doorway bar upstairs, downstairs, one on the ceiling and of course one in the shop were they are made. My travel trailer has a custom pull up bar that I can use camping as well as a travel bar that breaks down without tools for my suitcase. Engaging your mind before and during your workouts will add some variety but maintain the consistency needed for growth or fat loss if that is your goal.
 

-6 E-Triggers: Personal

People are different and respond in their own way from outside stimuli. My wife for example loves people and every gathering is a party. More than on one occasion would she chat with family and friends over a bond fire til the sun came up. One the other hand put in a DVD for the evening and its snooze time in a half hour or less. She needs and enjoys people so her morning walks are with me and the dog. The health club she goes to (for ladies only) is always teaming with people. People give her energy. They are her E-Trigger. Mine is goal accomplishment. The satisfaction of one more rep or putting another workout in the bank is all I need and thrive on. Belonging to a group or sharing your fitness goals with a confidant may be your thing that triggers excitement for fitness.
 

-7 Nap time: 20 minutes only

This is such a great way to relax your mind and body preparing it for the 2nd half of your day. I am talking about a short power nap before 1pm not an hour or two mid afternoon snooze that leaves you groggy for hours. Not everyone has this opportunity to lay down on the job. If this is the case find a quiet place were your mind can wander to pleasant places as you breath deeply relaxing your whole body. I find those moments that I can drift to my one palm tree island in the Caribbean so relaxing. Knowing it is just a vision in my head and soon my body must spring to the daily grind, I am refreshed.

Learn Bodybuilding amplification and anatomy training

Learn Bodybuilding  amplification and anatomy training from important books

Here
Strength Training Anatomy 2nd Edition.PDF

The important advice in Bodybuilding anatomy

 In the beginning  you should apprehend your body needs and the muscle groups is vital when setting goals and helps develop focus when you train. Here in this article we take a look at the key muscle groups you will need to know and focus on for a more effective workout plan.

The neck muscle-In your neck there are the upper Trapezius which travels down the back of your neck and the levator scapulae runs which travels alongside the first five to six vertebrae in your neck. These are the only two simple muscles you need to consider in your neck region.

Trapezius- Known as the traps and travels down along your back from the nape of your neck to the waist on both sides of your spine.

Shoulders- In the front part of your shoulders lies the anterior deltoids whilst down the side of your shoulders run the middle deltoids. Travelling down the back part of your shoulders are the posterior deltoid muscles and just below the anterior deltoids running from the armpit outwards you can find your rotator cuffs.

Chest-Known as the pectoral muscles

Arms- As well as your biceps, the muscles located on the inside of your arm, you can find the triceps running down the side. These run from the shoulder down to the elbow. You can also see distinct muscles in your forearm as well.

Your arms contain two of probably the most well-known muscles, the biceps and triceps. The biceps are found on the inside of your arms and your triceps travel down the side of your arms running from the shoulder down to your elbow.

Stomach muscles- The abdominals are shorted to abs which is where you will build your 6 or 8 pack stomach muscles.

Leg muscles-Here there are three distinct muscle areas; the quadriceps, hamstring and calf muscles. The quadriceps or thigh muscles are located on the front of your thigh and the hamstring muscle is on the back of your thigh. The calf muscles are below your knee at the back of your leg.

Other Muscles-The above groups are key in understanding where and what the muscles are but there are other important muscles to take note of. They are the buttock muscles or gluts, the lower trapezium in the lower back and the l/ dorsi or "lats" located in the upper back.

Knowing your body building anatomy can increase workout productivity as you become more aware of the muscles as you train. This developed focus will greatly help achieve your goals and improve motivation. A little research on your body goes a long way, so take some time, get a mirror and have a look at them and become a more aware and mentally prepared body builder.


Building muscle is a tiring and difficult task, but it doesn't have to be that way. M/Oladele describes in his website Building A Body Guide that knowing your body and its functions can have a considerable effect on your motivation and training effectiveness. The Anatomy, Vital Nutritional Advice, Training Tips, Exercises, Do's and Don'ts and more can be found in his site so check it out even if you're a retired, practicing or new to body building. The advice and philosophies written in the many articles are easy to understand and implement immediately.

The Heroes of Muscle Building in Cinema & training guide of them

When we taik about Artistry of Muscle Building be sure the first Arnold Schwarzenegger and once said that "A good bodybuilder has the same mind that a sculptor has." It's a poignant testament to painstaking efforts it takes to create a body that is truly legendary. Muscle-building can be hard work, true, but there is an artistic side to all of the pumping, the sweat, and the iron.

If you are trying to grow your muscles and you're just starting, don't start out blindly. A sculptor always has a plan (even if only in their minds) of exactly what the finished product will be. Do the same thing before you get in the gym and start a lifting free-for-all. Go to the gym knowing what type of body are your trying to achieve. Should you focus on pushups to failure in order to get a chest that's more cut? Or should you do heavy, incline bench pressing to get the larger slabs of hypertrophied muscle that are characteristic of bodybuilder's chest?

The Artist's Tools

And a great sculptor has tools. A stone sculptor has a trusty hammer and chisel. A clay sculptor has wire end tools and scrapers. Just as a sculptor has tools to create remarkable works of art, so too should a bodybuilder. What are a bodybuilder's/muscle building enthusiast's tools? Weights & Exercise, Diet, Cardio, and Rest. In reality these seem like extremely simple tools. However, much like the old hammer and chisel, in the hands of a master, these tools can create chiseled bodies that people dream about.

Weights & Exercise

Weights are the muscle-building artist's molding tool. Every exercise you do has a different effect on the way your muscles will ultimately look, and even how firm they are. How heavy you lift will determine how full your muscles will become. High repetitions with lower weight promote greater muscular definition. Other exercises, like yoga for example will help to elongate and stretch the muscles.

Diet

This is how you add clay to your canvas. It's a little more complicated than the way a sculptor adds clay, but there are similarities. Sure you can eat anything you want, and you will most definitely add "clay" to your physique. But if you're eating Cinnabons and ice cream sundaes to do it, let's just say you'll end up with "bad clay" in all the wrong places. A high protein diet, healthy carbs, vegetables, etc., help to add slabs of "good clay," muscle, to your body.

Cardio

This is the muscle-builder's ultimate etching tool. Do you want your muscles to show without having to even flex them? A consistent cardio program helps. Cardio will allow you to scrape away layers of fat to reveal layers of toned muscle underneath.

Rest

This is a finishing tool that many people don't think about. Hard training is an important part of building a great body, but so is rest. Timing your rest periods, getting enough sleep, and giving your body time to recuperate, is how you allow the work that you've done to take effect.

When you train, become an artist of sorts, everyday you go to the gym. The weights and training equipment become your tools, and your body of course...the canvas. How you use these tools, can make all the difference in the world. Why is it that some people can be members of a gym for years, go regularly, yet their "canvases" never really change all that much? A large part of this artistry lies in the exercises you do, how you do them, the intensity with which you do the exercises, and the self-discipline you have to stick to you training and eating regimen. Strive to become as fit as you can. What have you got to lose?

Supplements in bodybuilding is not substructure of this game

 Look of Bodybuilding Exercises :

Bodybuilders training hard and consistently over a lot of years. Their bodies are forged by compound exercises, mainly The Squat, Bench Press and Military Press. The weights used for bodybuilding will be heavy and in the 8 to 12 reps ranges to encourage hypertrophy and they will have consistently added a little bit more weight each and every session.
You can be sure the bodybuilder with that incredible physique trained extremely hard until they failed to do another a rep.

And Bodybuilders eat very well and understand their own nutritional requirements and he is try to make it correctly .
And most of their bodybuilding nutrients will come from balanced meals with protein mainly from whole sources of chicken, beef, other meats and fish.

The remainder of the bodybuilding meal is a balance of carbohydrates and unsaturated fats.
Bodybuilders also know that eating can be as hard as the training, splitting the vast amount of food they need to eat to gain the calories for muscle growth over 6 meals a day.

If they cannot face consuming yet another high protein meal they will knock back a protein shake or meal replacement bar.

Not only will they have the knowledge of good bodybuilding supplements and nutrition they will also have the will power to avoid the ubiquitous junk food which plagues the high street.
They will also be found drinking plenty of simple good clear water instead of drinking growth stunting beers and wine.

Bodybuilding with Chemical Assistance

Steroids could be referred to as extreme bodybuilding supplements.
The more honest of these bodybuilding elite may well admit to help from steroids. The boost that steroids give is the ability to spend many extra hours in the gym that would be impossible without chemical assistance.

Steroids are not the easy route to bodybuilding success you still need to have the fortitude of mind and the willingness to sacrifice the time to put the hard work in to make your body grow to the extreme proportions that make a mention in the magazines.

The use and risk of steroids is well documented and like religion and politics people will get cross and angry trying to enforce their view on others and nothing will change. The people that are going to use them will use them. The people that do not want to use them are not forced to take them either.

It is a matter of personal choice. Nothing said here will dissuade either otherwise.

And before anybody writes in, how-to-bodybuilding.com does not advocate the use of steroids and that is our choice.

Bodybuilding Supplements are not a short cut to bodybuilding success.

One thing for sure is that the bodybuilding elite did not get big because they took a bodybuilding supplement and equally as sure is you will not either.

As the name suggest they are merely a supplement only and will not take the place of proper nutrition and damned hard work.

It is my opinion supplements do not build muscles, training hard, eating and drinking well and getting plenty of rest build muscle.

With the Internet being the truly wonderful resource it is you can within one hour be able to draw you own conclusion about bodybuilding supplements. Do not even take my word for this, do your own research; be mindful of the creditability and credentials of the source and why they may say what they are saying and how they arrived at that conclusion.

Bodybuilding is a great sport and past time but it is being used to make money by selling bodybuilding supplements to people who want 'it' quicker than what their body can deliver

The Tips you should takes when you start playing boybuilding

 When  you start Bodybuilding workouts you should makes tips or timetable for the play . Gone are the days when women stayed away from bodybuilding. Nowadays, you will find both men and women exercising hard in gyms to have strong and well shaped bodies. Every second person wants to have a great physique now. If you are also planning to have appealing washboard abs along with a well toned body, here are a few useful bodybuilding workout tips:

 You can Understand the difference between different workout routines:
On a basic level, there are 2 kinds of bodybuilding workout routines. It can be full body or split. First, full body workout routine is one that works on your entire body. In a single session, such a routine will directly target several large muscle groups in your body. This type of routine may include shoulders and arms exercises in the beginning, followed by stretches and whole body workouts. Split bodybuilding workout is about targeting certain muscles at a time. On a given week day, you will be doing just one kind of exercise. It is a good idea to ask a fitness trainer to learn more about split workout routines.

 you should get a clear idea of your body's muscle fiber requirement:
There is no point of feeling discouraged even if things don't work so well in the beginning. A bodybuilding workout routine may take a little time to deliver results. Your body will really start reacting when you stick to a workout plan for at least 3 months. After about three months, your body will start reacting to exercise. It is popularly known as muscle fiber requirement. It is one of the most important bodybuilding workout tips. The body will start pulling various muscle fibers together at one place to create muscle curves when the above mentioned muscle fiber requirement is met. Gaining mass after this stage is easy.

 For stick to a routine:
Not everyone chooses to go to a gym. You can always carry on with a bodybuilding workout routine from your home. After learning all important bodybuilding workout tips, you can continue the routine easily. However, getting enrolled into a gym will always be helpful. Achieving a desired health goal will be easier when you are surrounded by like minded people at a gym. Also, gyms have professional trainers who can guide you on a regular basis. On some occasions, joining a gym can also discourage a person who has just started with a bodybuilding routine. If you have a company, you will have a good time at the gym every day.

 Get proper rest :
If you have been exercising hard in a gym, you also need maximum rest. A bodybuilding routine will work best when you have a good diet and rest combo. Never deprive yourself of enough rest. Many people make this mistake. Not taking enough rest may just do the opposite.

 Finally do not take any breaks in the routine. If you start today, continue exercising on a daily basis at the same time. Self discipline is very important.

Collection of bodybuilders Wallpapers

 Bodybuilding wallpaper

Link Here

Mr Olympia & Ms. Olympia 2011 strong torrent

 Mr Olympia & Ms. Olympia 2011

Download Here 

A day in the life Phil Heath new video

           

Phil Heath a Day in his life 2012

Download Here

Defined DVD featuring by Jay Cutler Phil Heath Hany Rambod Tamer El-Guindy

Defined DVD featuring by Jay Cutler Phil Heath Hany Rambod Tamer El-Guindy

 Download

1. http://hotfile.com/dl/26608492/
2. http://hotfile.com/dl/26693dc8/
3. http://hotfile.com/dl/26610958/
4. http://hotfile.com/dl/26611254/
5. http://hotfile.com/dl/26684959/
6. http://hotfile.com/dl/26685632/
7. http://hotfile.com/dl/26688282/
8. http://hotfile.com/dl/26698364/
9. http://hotfile.com/dl/26716955/

password
/http://tmixam.blogspot.com

what are relax do for body particularly for bodybuilder

Category :

                   "Our bodies are our gardens, our wills are gardeners."

                                                                                                          William Shakespeare

 Now some people might think of relaxation as sitting in front of the TV, going to the pub, spending time with family or friends. These may be relaxing times, but they still require a degree of emotional, mental and physical stimulation. True relaxation is a moment of emotional, mental and physical quiet. Your breathing and heart-rate slows, your muscles relax and you feel calm and at peace in your body.

Here I will describe progressive relaxation which is basically a relaxation routine where you relax your muscle groups from the top of your head, all the way down to your toes. It was devised by Dr Edmund Jacobson sometime in the 1920's as a simple way for a person to consciously relax whole muscle groups at a time and their mind. It was similar to the standard hypnotic induction as a way a person can consciously relax. It was an effective, but slow process.

Other therapists mainly Richard Suinn, then Herbert Benson both in the 1970's modified the procedure and speeded it up. Now progressive relaxation is a proven, simple way of relaxing the muscles of your body and mind.

Relaxation itself is valuable to health as it relieves mental and physical tension. When both your body and mind are at ease, other mental skills become unlocked, then your progress toward mental training, self-esteem, goal-setting and concentration will be smoothly accomplished:

Close your eyes if you want.

Take a deep breath and clench a fist tightly. Hold for three seconds, imagining the tension in the fist as a colour, light or electricity, something that will represent tension for you.

Relax your fist as you exhale slowly. Imagine the muscle tension change colour, light blue or green work well, or change the substance, feel it dissolving or melting away. Notice the difference in your hand before and after it was clenched and the relaxation it should feel now.

Do the same with your other hand and in the future, you can clench both hands at the same time.

Breath in slowly, carry on with the muscles of both arms, really tense them, imagine the colours or shapes, however you imagine the tension to be, then release and exhale letting the colour or shapes change. Let the arms relax and enjoy the feeling.

What other part of your body do you think we will relax next!

Onto your face. Really scrunch your face up and notice how good it feels when you relax it.

Shrug your shoulders, hold, then go through the relaxation procedure. Just let go.

Next your chest and back. Start to feel like a rag doll.

Now onto your waist.

Proceed to your hips and buttocks, breath in, tense and relax them.

As you breath out, you might think about the feelings in your legs. Tense your thighs, let them go. Feel yourself sinking into the floor.

The calf muscles now, getting soft and loose.

Finally your feet. Feel all the tension draining away.

Isn't it interesting how your body relaxes without trying too hard. Enjoy the feeling of calm. You can go through this exercise as many times as you wish, just notice how relaxed you feel at the end.

You can also do it quickly. Tense and relax the upper body as a whole, then the lower body, then the legs. Relax that way between sets.

You can utilise this relaxed state by making positive suggestions to yourself.

Another way to do this is without tensing your muscles, perhaps just before you sleep as you lie in bed, as physically tensing your muscles may keep you awake. Imagine a wave of relaxation soothing it's way down through your body, maybe it's a soft colour, one that can really relax you, going into every fibre of your body. Remember a time of quiet and peace, a sanctuary perhaps or gazing at the stars on a clear summer evening or lying on the beach, hearing the waves gently lap on the sea shore. Engage in the moment.

Here's an ideal method for instant physical relaxation which comes from Yoga. Breath through your eyes. That's right. Imagine as you inhale, the air your breathing is entering your body through your eyes. You can actually feel your muscles relax if your eyes are open, or closed. It happens all by itself!

The end of article about relax

Collection of fitness & bodybuilding training videos

Complex of important training of bodybuilding :

Muscle & Fitness Training System

   

Frank McGrath training by Animalpak

Torrent Here

Guide In gaining muscle by good bodybuilders

 Makes Muscles develop through or by a process called hypertrophy. The aim of both Bodybuilding and weight training is to achieve maximum hypertrophy or maximum muscle .And there are two sorts of hypertrophy though, and they both achieve different sorts of muscular development. One of these is favored by bodybuilders, the other is favored by competitive weight lifters. So lets look at the difference between the two.

 The sarcoplasmic hypertrophy is the technical name for when a muscle grows in size and this is what most bodybuilders are ultimately looking to achieve. It is believed that this size increase in muscles is caused by an increase in the amount of sarcoplasmic fluid in the muscle. To encourage this type of muscle development the bodybuilder will aim to lift weights which are not to heavy but which allow for around 8 to 12 reps of the exercise to be done in a set. (This is thought to be the optimum repetition range for encouraging sarcoplasmic fluid to grow in the muscles.) Performing more reps than this causes the muscles to become hardened and strong, rather than to increase in size. The sort of muscles produced by increased reps are similar to those seen in endurance athletes. Strong but not bulky

 If you are wanting to gain strength, more than you are wanting to bulk up, your best bet is to do less reps and use heavier weights. This is what strength athletes do, focusing on just 2-6 reps and pushing to always lift more. This produces myofibrillar hypertrophy, which is where the muscles increase in strength but only minimally increase in size. This is the type of hypertrophy that makes the most effective use of protein and with the right diet increases the amount of actin and myosin proteins in the muscle.

 Any correctly done weightlifting will increase size and strength of muscles because both types of hypertrophy naturally take place in any form of weight lifting. However it is important to know which you are most wanting to achieve. Knowing this will help you to tailor your workout to promote the growth of the muscle type you most wanting. A bodybuilder wants to increase muscle size, while a competitive weight lifter wants to increase the overall strength of his muscles so that they can lift more total weight. This end goal greatly affects how you plan and approach your workouts.

 Another point to note in closing, is that muscles grow when they are resting, so it is important to allow a period of rest between exercising the same muscles when using weights. It is thought that it takes about 48 hours or more for the muscles to recover and achieve maximum hypertrophy. This is particularly important for bodybuilders as they are looking for muscle growth not muscle hardness, endurance athletes on the other hand may wish to exercise more often than this in order to promote hardening of the muscles.

The better time to get protein for building muscle

 From the start plying bodybuilding and takes supplements to reach to bodybuilding's hero everybody should know about the times of taking supplements and the kind of these all of this before building muscle. 

And Health tips abound in the area of exercising and building muscle. What to eat, what to drink, what supplements to add to the regimen. Here is a story of health secrets regarding how to build strong, healthy muscles. It concerns when you should eat protein to maximize its effect. The Doctors Health Press also publishes the Doctors Health e-Bulletin, a daily health e-letter sent to over 100,000 readers and growing. Each day, readers can expect specific natural health advice, news and breakthroughs delivered directly to their inbox. Plus, all readers of the Doctors Health e-Bulletin are entitled to receive special offers for various books and newsletters, plus natural products from our various partners, including ....... Nutritionals.

Health tips abound in the area of exercising and building muscle. What to eat, what to drink, what supplements to 

add to the regimen. Here is a story of health secrets regarding how to build strong, healthy muscles. It concerns .when you should eat protein to maximize its effect.

And when people exercise on a regular basis, their muscles experience a continuous cycle of muscle breakdown 

(during exercise) as well as remodeling and growth (especially with weightlifting). Athletes have long experimented with ways to enhance muscle growth. One trend of late is using high-protein beverages during and after exercise. Many studies show possible benefits with them.Of specific interest is the effect of the essential amino acid "leucine" contained in these products. Two papers hone in on this in the latest "American Journal of Clinical Nutrition."

It is reasonable to think that eating foods with high-quality protein (e.g. milk) during and/or immediately following exercise would help muscles get stronger. Muscles need to be both encouraged and nourished on the path to growth. 

In the first study, researchers investigated whether, after exercise, taking one large dose of whey protein (25 g) was better or worse than taking smaller doses (2.5 g) 10 times over an extended period. The idea with the small "protein shots" was to mimic how another milk protein -- "casein" -- is digested. 

One study had people use a leg-extension machine and see which was best. The other had people use a stationary 

bicycle. In both, they evaluated how protein was synthesized after exercise. The result was this: consuming a 

large amount of protein immediately after exercise boosted muscle protein synthesis more than periodic smaller doses. 

Concerning the substance leucine, one study found that muscle protein built up 33% more after the higher-leucine 

beverage. Thus, the conclusion was that you can manipulate your muscle growth post-exercise by choosing what to eat. In 

particular, leucine may play an especially important role in stimulating muscle growth when your workout is done.

the advantages of taking supplements in playing bodybuilding

 There are many benefits of supplements and many several nutritionists have determined that certain substances are required to develop an extraordinary physical structure that is not produced by our body.

And from through advanced research, many several nutritionists have determined that certain substances are required to develop an extraordinary physical structure that is not produced by our body. Hence, Bodybuilding supplements are extensively used as the solution for the dietary deficit. weightlifting supplements are usually made of fatty acids that are really helpful in the enhancement of muscular mass and increasing strength. These weightlifting supplements also ensure an energy boost stimulating hemoglobin production.

Bodybuilding supplements have direct impact on the metabolic rate of insulin and in the fat burning process. The necessity of weightlifting supplements is totally defensible as our normal diet lacks fatty substances. Fatty acids are usually found only in flax seeds, eggs and in some fishes like salmon. Vitamin C is another component that is present in weightlifting supplements. It functions as an immunity enhancer and is very helpful for a person who plans to perform extensive  Bodybuilding exercises.

 Many experts have agreed to the fact that the basis of good health lies in consuming a proper diet and performing regular exercises. But accumulating muscular mass is comparatively hard to accomplish. It takes a lot of work and dedication. Body building supplements are enormously helpful in rapidly building muscle mass and strengthening the body. Bodybuilding supplements are also beneficial for those who are seeking to shape and tone their physique. 

If you’re exactly plying Bodybuilding then you should seriously consider Bodybuilding supplements. Bodybuilding supplements increase blood flow to the muscles; hence, allowing you to boost the intensity of your workout to acquire the maximum benefit. If you want to gain muscle mass, then consuming one of the available Bodybuilding supplements is a good option! If you want to boost your strength and increase muscle mass, there are several weightlifting supplements on the market that can help you in a big way.

4 tips to get your bigger muscle biceps naturally new

 Do you every want to build bigger biceps and helping you in the way of bodybuilding .. Now, if you have than you've come to the right place. In this article we will discuss 4 steps that will help you get those massive arms in no time.

1- Take a Rest and take a rest muscle build in the rest time is as important as the workouts you do at the gym. In order for your muscle to grow you must give your body adequate time to recover from the stress you put on your biceps or any other muscle group. Make sure you get 8 hours each night.

2- Over-training this means your training too long or too hard. If you begin to lose your motivation and stop looking forward to your workouts, then your are probably over-training.

The following is a short list of symptoms for over-training.

• Increased fatigue 
• Mood disturbances 
• Depression 
• Sleep disturbances 
• Persistent muscle soreness 
• Feeling burnout

 And research by leading scientist has shown that one hour of intense muscle-building will increase protein stores in our immune and skeletal systems, however any further training will only begin to deplete these stores. The bottom line here is, don't go over board by working out 7 days a week, 2 hours a day. Instead keep your muscle-building schedule to 3 day a week with a rest period in between and train for only an hour on those days and once again give your body time to recover and get plenty of rest.

3- Basics. Your goal is to build bigger biceps and massive arms, and the best way to accomplish that is to stay with the basics. By basics I mean workouts that will get you the quickest results with the time that you have invested. Don't waste your time on machines, they have their place, but not for building massive arms. The best practice is to use free weights, doing different workout routines using barbells and dumbbells.

4- Nutrition. Don't make the mistake of over looking a healthy diet. Many bodybuilders don't follow a good nutrition plan and they end up limiting the results they would get from their training. Bodybuilding experts recommend eating 5 to 6 nutritionally filled meals per day. This will give your body a continuous supply of energy. Make sure your meals have a good supply of protein this will ensure your body receives a constant supply of amino acids which are important for building lean body tissue and muscle.

And remember how to get plenty of rest, don't over train, stick to the basics and choose a healthy food program. Best of luck in building bigger biceps and massive arms.

Using important supplements of build muscle for apprentice

One main food Naturation is very importante in this level of Muscle Building is protein. This is so because amino acid which is the end product of protein serves as the building blocks of the body tissues and muscles. So if you really want to add up a big muscle mass, you will have to make your meals contain more of protein foods.

Also some people think that they do not need carbohydrates or fatty foods, this is not true, because your body needs carbohydrates for strength during your routine and also fat for easy flow of substances through the intestine. You also need plenty of water as it will help transport food nutrients around your body

Below are some good Muscle Building foods and the best way to prepare them for efficient muscle growth:

• Chicken and turkey: They are very rich in protein and should be boiled or roasted, do not fry them before eating and also peel off the skin as it contains fat.

• Beans: This is another good protein food, soak for 7 hours before cooking with fresh water or boil for 5 minutes and then cook with fresh water. You can eat white, brown, black or Soya beans.

• Whole wheat bread: This contains carbohydrates with low calories that can be used up easily during your daily workouts.

• Brown Rice: Do not eat white rice as it contains a high amount of calorie, brown rice is better and contains low calories.

• Healthy fat: Not all fat are good for your body, avoid fatty foods like vegetable oil, animal fat and groundnut oil, you can eat olive and coconut oil.

•  Water: Drink plenty of water before and after meal

•  Tuna: This is a very rich protein food and it is very cheap. It is one of the most recommended proteins for Muscle Building.

With the above tips, you can now see that you need more of protein foods in your diets and also a little of carbohydrates and fatty foods for normal functioning of the body.

If really you want to build muscle quickly, your meals should include 60 percent protein, 40 percent carbohydrates and 10 percent of fatty foods. But if you are fat, you can eat 70 percent of protein food.

And another tip that helps a lot, is to eat small portions of food four times a day or every 4 hours. Also you can take some Muscle Building supplements that are rich in protein, a good example is Whey protein, it will help speed up Muscle Building because it digests faster than other foods.

Jay Cutler - The Ultimate Beef 2011 training DVD Torrent

Torrent Download  Here