Elite Muscle Gainer and Fat Burner Blog

Beast Super Test Professional Strength Anabolic Complex "Hot Buy"

2012-07-10T22:25:00.001-04:00

Beast Super Test is a professional strength anabolic complex that maximizes testosterone and nitric oxide levels to boost muscle, strength, mass, and density. Super Test is the finest testosterone on the market. Super Test is designed to help you build muscle mass, improve strength, increase sex drive, help clean your system, and maintain your body so you can be to be fit and healthy. Testosterone has always been the most coveted of the anabolic hormones. It occurs naturally in the body, but the harder you work out and the older you get, the body's testosterone level drops significantly. Super Test gives you maximum testosterone support. The Super Test formula contains four different forms of Arginine to maximize nitric oxide to promote muscle growth and stamina. It also has powerful inhibitors to support the reduction of estrogen and DHT. Super Test is also formulated to help clean and maintain your system. The liver and kidney become over worked and strained due to the demanding diet and supplement requirements of professional athletes and weight trainers. SuperTest contains detoxifiers to keep these vital organs functioning at optimum levels. Super Test gives you the boost you need to perform at your best.

Beast Super Test 180 caps is on sale and a "Hot Buy" with FREE SHIPPING for $49.50 (Retail $84.95, Save 42%) at EliteWheyProteins.com
Please e-mail to info@elitewheyproteins.com for any questions about our products.

Bpi A-HD Ultra-Concentrated Testosterone Booster "HOT BUY"

2012-05-04T22:15:00.000-04:00

Bpi Sports A-HD is a Anti-Aromatase Testosterone Booster. Advanced Bio-Lipid Delivery Matrix. Ultra-Concentrated Testosterone Booster. A-HD is intended to promote a Shredded, Harder, More Dry Looking Physique. It works by increases free Testosterone Levels while minimizing Estrogens. A shut down Anti-Aromatase Inhibitor. Each cap 250 mg.

Bpi A-HD is currently on sale and a "Hot Buy" with FREE SHIPPING for $28.95 at EliteWheyProteins.com
Please E-mail to info@elitewheyproteins.com for details.

Arnold Sports Festival 2012

2012-02-21T21:38:00.003-05:00

EliteWheyProteins.com is gearing up for the annual Arnold Sports Festival at the Greater Columbus Convention Center (Columbus, Ohio).

Come see your favorite Bodybuilders, UFC Fighters, Celebrities and more.

There will be hundreds of booths with free muscle building product samples, t-shirts, weight loss and health info., along with plenty of strength competitions and sports for the competitive spirits!

Come check it out March 2-4, 2012

Vitamin C Benefits For Muscle Strength, Endurance and Fat Loss!

2012-01-31T22:30:00.000-05:00

Vitamin C (Absorbic Acid) is very crucial in many aspects of your health. In addition to the health benefits provided by vitamin C, it also has exercise and fitness benefits as well.

Vitamin C has been shown to increase muscle size, endurance and reduce fatigue through its antioxident properties.

Vitamin C destroys free radicals triggered from training and other stresses, which break down your NO (nitric oxide) levels.Numerous studies have shown that higher NO levels increase muscle strength, boost muscle endurance and delay the onset of muscle fatigue.

There is also research that suggests vitamin C can also aid in fat loss.

Most multivitamins do not contain enough vitamin C, so it is suggested to supplement with vitamin C in addition to a multivitamin.

Dosage: Take 1,000mg two to three times per day spread out evenly (remember to take into account the amount of vitamin C your multivitamin contains).

Just Getting Started...Effective Low Impact Exercises For Weight Loss

2011-12-29T11:21:00.000-05:00

One of the best ways to achieve a fit, flexible and fat free body is to introduce a effective exercise routine into your daily lifestyle. The most efficient way to lose weight is by performing a exercise that involves the whole body. The more muscles and body parts involved, the more calories burned.

There are many exercises that can benefit weight loss, but we will focus on 4 low impact activities.

Kick Boxing - Kick Boxing is a very good martial art form that can help shed fat while helping to shape the body at the same time. Kick Boxing also improves core strength and balance, which is very important, as this will help your performance with any other activity you choose to do for weight loss. There will be no muscles unused during this high intensity activity, which can help burn 400-600 calories each workout, as well as shape your midsection very quickly.

Swimming - Swimming is a great activity for burning calories. Even though the water takes a lot of the weight away, you still must balance every body part in order to stay upright and a float. People who are over weight can greatly benefit from swimming exercises due to the extremely low impact of the activity. Swimming is excellent for building muscle stamina, strength, and involving the whole body for maximum calories burned.

Here is a challenge for you to try.....Tread water for as long as possible, and when you are done try to find a muscle on your body that is not fatigued. If you tread as long as you can I bet you can't find one.

Power Walking - Power Walking is one of the most popular and yet simple exercises to perform. Lets not get power walking and walking confused. Power walking is in a category by itself. Power walking is a fast paced walk performed for a period of time to get your heart rate at a targeted level. Once this is achieved on a consistent basis metabolic rate will start to increase and more fat burning will take place. This exercise can be performed outside or on a treadmill in the comfort of your own home. This is very low impact and highly recommended for someone overweight (all ages) starting a new exercise program.

Pilates - Pilates is growing more popular everyday. Pilates helps to develop a strong "core" or center of body. The core is made up of abdominal muscles as well as the muscles closest to the spine region. Pilates teaches you to train your mind while building symmetry and muscle coordination. When you emphasize correct breathing, proper spinal and pelvic alignment, and concentration on smooth flowing movements, you become sharply in tune with your body. Proper breathing is very important, as it will help you perform movements with maximum power efficiency.

Pilates Weight-Loss Workout For Dummies

Proper breathing can lead to reduced stress. Elevated stress can trigger many variables, and weight gain is one of them. Pilates will help flatten your stomach through your mind body awareness and core strength. The tighter your core is... the flatter your stomach. The better your mind body awareness is...the better your posture, which improves the look of your body shape.

These are just a few examples of low impact exercise that can get you started to your new year of fitness.
Whatever your fitness goal may be...just remember that intensity and consistency (with healthy diet) will lead to the results your looking for.

Want more help with your weight loss and fitness goals...check out these surprising foods and tips to lose abdominal fat!

Increase Bench Press By Up To 20 lbs. With Simple Exercise

2011-12-08T22:51:00.003-05:00

How would you like a spike in upper-body power and a more powerful bench press after only a few workouts? Yes, I know adding 20 lbs. to your bench press in that short of time sounds unattainable, especially if you have been fighting with the same poundages for a while. 90% of the time people get stuck in a plateau because of a certain muscle weakness that is very easy to strengthen. This weakness is not in the shoulders, chest or triceps, but rather a small group of muscles called the rotator cuff.

The responsibility of the rotator cuff muscles is to support and stabilize the shoulder joint. These muscles protect the shoulder joint stability while performing the bench press and all other upper-body movements. If your rotator cuff muscles are underdeveloped, they become the weak link in your upper-body lifts and your pressing strength suffers, or you could also suffer a injury due to the extreme force put on such a small underdeveloped muscle during heavy pressing exercises.

In order to strengthen your rotator cuff muscles and get that upper-body power surge you will need to perform direct rotator cuff exercises. Once you incorporate these exercises into your workout (two to three sets twice per week) for a few weeks, you will begin to see increased strength gains in your pressing movements. After a few weeks of consistent rotator cuff exercises you will be stunned with your new found benching power!

Give these exercises a shot for a few weeks and hopefully you will see yourself busting through that stubborn plateau you have been battling with for months.

For more muscle building and plateau busting tips check out Vince Delmonte's 1000 Rep Muscle Building Program.

Egg Protein as a Muscle Gainer

2011-11-25T16:10:00.001-05:00

Egg protein has taken a very popular stance in the world of bodybuilding. Egg protein is also known as egg albumen. This is a great source of protein that is tolerated very well by most people, including those who are lactose intolerant.

Egg protein has a very high amount of BCAA's which help drive muscle protein synthesis (protein synthesis is the process of anabolic metabolism that forms new proteins) and hypertrophy ( abnormal enlargement of a body part or organ) resulting in a great muscle gainer. Egg Protein is also rich in the amino acid arginine, which causes NO production.

Egg white protein contains a high amount of sulfur, which is extremely important to the body's hormone producing system, triggering exceptional muscle growth enhancement.

I recommend adding 10-20 grams of egg protein powder to you pre and post workout shake. Another option (my favorite) is Gaspari Nutrition Myofusion, which is a blend of whey protein concentrate, isolate, egg albumen, milk protein isolate and whey hydrolysate. As always old fashioned egg whites are a great version of egg protein.

Egg protein gets a top score of 5/5 for recommended daily use.

For some great muscle building nutritional information by Vince Del Monte check out this article 6 Muscle Building Nutrition Screw Ups Men and Women Must Avoid.

Three Muscle Fiber Types and How to Train Them

2011-10-31T22:30:00.001-04:00

It is very important to choose a workout program that will stimulate the muscle fiber type you need in order to reach the results you are striving for.

Different lifts, exercises and rep ranges will stimulate different muscle fiber types. There are three different muscle fiber types that make up the entire muscle tissue.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fiber is known as Type A Fast -Twitch muscle fibers. They are the fibers responsible for the most powerful contractions produced, but also fatigue the quickest.

Type A fibers are used mainly for power lifting movements with low rep ranges.

They have have a low oxygen capacity and can’t utilize the body’s oxygen supply very well. This is why these particular muscle fibers are not built for endurance exercises.

Creatine phosphate and stored muscle glycogen (glucose) are used to fuel these muscle fibers. Type A muscle fibers do not utilize the body’s stored body fat (fat burning) because the contractions are very quick and short lasting.

Type B Fast-Twitch Muscle Fibers

The second type of muscle fiber is known as Type B Fast- Twitch muscle fibers. These are still fast twitch fibers, but not to the extent of Type A.

These fibers are not “all out explosive contractions” like the Type A. These are still explosive, powerful movements, but not “all out”. Usually this type of muscle fiber will be used with 80-90% effort.

They have higher oxygen capacity than Type A, so there is a little more endurance involved with the exercise, allowing them to contract for a longer period of time.

Slow Twitch

The third type of muscle fiber is known as slow twitch. This is the muscle fibers you would use to do high repetitions or long distance running.

These fibers do not fatigue very easily due to their high oxygen capacity. They contract slowly with a small amount of force-not producing a great deal of power.

These muscle fibers rely heavily on the body’s fat as fuel. This is the “fat burning” effect that people look for when doing long cardio sessions.

How to Train the Different Muscle Types

Now that you learned a little bit about the three different muscle fiber types it is time to learn how to stimulate them properly.

When training Type A fibers you will want to do something at all out force for a short duration. For example, full speed sprinting intervals and 3-5 rep sets for weightlifting.

To train your Type B muscle fibers you want to slightly decrease your muscle contraction force, while you increase the length of your muscle contractions. For example, do sprints at 30-45 sec. intervals at 80-90% effort and for weightlifting target the 6-10 rep/set range.

Last are your slow twitch muscle fibers. To train them you need endurance. They are made to last for long periods of time, so whatever you are training for try to continually do it longer and longer. For example, keep increasing your distance in running and continue to increase the amount of reps you do in weightlifting.

Depending on your sport and training goals you must train in a way that will improve your performance, producing the specific results you are looking to achieve.

Understanding how to train the different muscle fibers will increase your ability to build muscle and shed fat quickly.

Strength Training and Fat Burning

2011-10-16T22:23:00.001-04:00

Quick Hit on Strength Training and Fat Burning

It seems as though there is a misunderstanding when it comes to strength training - big bulky muscle right? People looking to lose weight want absolutely nothing to do with a weight or strength training program. They are under the impression that they should diet and spend endless hours doing cardio work.

The above approach is not wrong, but extremely outdated. Strength training plays a valuable role in fat burning and speeding up the bodies metabolic rate.

When strength training for fat loss you want to keep your rep range between 15-20 reps and rest no longer than 45 seconds in between sets. This volume will increase your heart rate as well as elevate your metabolism.

This type of strength training will build lean toned muscle, taking the place of the layer of fat resulting in a more sculpted body. When you increase your lean muscle, it will naturally increase your metabolism due to your bodies increased requirement for fuel at rest.

A combination of strength training and cardio is necessary for optimal fat burning results. Results will not be achieved unless you are consistent, dedicated and 110% motivated.

Peanut Butter Protein Bar Recipe

2011-10-02T22:20:00.002-04:00

Some protein snacks can be a healthy alternative to help someone satisfy their sweet tooth, as well as add some extra calories and protein for someone looking to build muscle. These low-fat bars are big in taste and rich in fiber with a light spread of peanut butter covering the top.

3 ½ cups quick oats

1 ½ cups powdered nonfat milk

1 cup sugar-free pancake syrup

2 egg whites beaten

¼ cup orange juice

1 tsp vanilla

½ cup natural applesauce

4 scoops low-carb chocolate or vanilla whey protein powder

Frosting - 1/3 cup natural peanut butter

Directions - Preheat oven to 325 degrees. Mix all dry ingredients in bowl and mix well. In a separate bowl, combine egg whites, orange juice, applesauce and sugar-free syrup. Blend well. Stir liquids into dry ingredients until mixed. The consistency will be thick and comparable to cookie dough. Spread batter into a 9x12 baking dish sprayed with nonstick cooking spray. Bake about 20 min. or until edges are crisp and browned and inserted knife comes out clean. Frost with natural peanut butter. Cut into 10 bars. Store in an airtight container and keep refrigerated.

Totals Per Serving (Recipe Makes 10 Servings): 170 calories, 17 g Protein, 25 g Carbs, 5 g Fat, 5 g Fiber

Recipes by Stella Post – Stella's Kitchen: Creative Cooking for Fun, Flavor and a Lean, Strong Body

Also, try this Delicious and Healthy fat-burning chocolate pudding that’s high in fiber, healthy fats, protein, and low in sugar, with ZERO artificial sweeteners and NO added sugars!

4 Simple Steps to Help Build Pure Muscle

2011-09-29T22:42:00.002-04:00

Everyone has different opinions on how to build muscle. If you are one of many that are frustrated with your progress in the gym, then I have 4 simple steps to help you build pure muscle effectively.

A lot of people don’t utilize all of these steps properly. If you want to build a lean and muscular physique, you must follow these essential steps.

Get ready to learn the 4 simple steps to building muscle quickly without any drugs or useless supplements.

Plan on lifting weights at least 4 times per week. Your goal is to use resistance training to stimulate your muscles, which results in muscle growth. Your muscles will grow outside the gym with proper nutrition and rest. You should allow 72 hours for each body part to rest before working them again. As a general rule I would suggest working upper body and lower body twice per week. For example, a Mon. (upper) Tues. (lower) Thurs. (upper) Fri. (lower) split.

Concentrate on eating 5-7 balanced meals a day from protein, carbohydrates and fats. If your goal is to build muscle, 35% of your food consumption should be from protein, 45% from carbohydrates and 20% from fat. Make sure that at least 4-5 of those meals are from whole food sources and no more than 2-3 from whey protein shakes or liquid meal replacements.

Focus on stretching for half of the time spent lifting weights. This does not mean that you spend half your time at the gym stretching, but if you lift for one hour then plan on spending half an hour in that day or evening stretching your stressed body parts. One of the biggest mistakes that people make is neglecting to stretch. When training your muscles the tissue shortens as it is broken down, becoming slower and more injury prone. Stretching helps to restore normal length to the muscles allowing them to contract quicker and more explosively than the previous workout. As a general rule of thumb- if you spend 4 hours a week in the gym, then plan on spending 2 hours during the week stretching your muscles. Stretching is crucial for muscle growth!

Stay away from supplements that have not been around for at least three years. Most supplements that have been around longer than three years have had enough research support and customer satisfaction to survive. If you stick to this rule you will see only a small portion of supplements still existing. These are a few that you should not go without: multi-vitamin, fish oil capsules, creatine and whey protein powder. These products will give you a great foundation for health, strength and pure muscle mass.

Do you want to learn how to build muscle and gain weight quickly with less time in the gym? Check out the top rated muscle gaining system on the internet! Please take a few minutes to listen and read.

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Drink Beer for Health Benefits?

2011-09-22T22:58:00.001-04:00

There are not many people that need an excuse to drink beer….right? In moderation, alcohol can be beneficial. It can improve cardiac health, as well as provide relaxation at the end of a long work day.

Unlike wine, beer does not have resverartol, but dark beers do have powerful antioxidants. Also, the hops found in beer can enhance fat burning by stimulating fat oxidation and limiting the amount of fat the intestines absorb.

Hops also act as anti-inflammatory agents, keeping your body healthier and speeding up recovery from intense workouts.

There is research that shows more benefits from drinking beer. In a recent study (published in the Journal of the Science of Food and Agriculture) silicon levels were measured in a variety of beers. It was found that most beers contain high amounts of silicon, due to the hops and grain that is used in the brewing process.

Silicon is a mineral that is very important for bone and joint health. With these benefits, beer can potentially play a role in the longevity and health of your exercise program.

I am not suggesting you go out and drink every beer in sight, as this could have a negative effect on your physique and exercise program (another day, another article).

Try drinking beer in moderation to speed up recovery, stimulate fat loss and strengthen bones.

If you want more fat loss secrets and fat burning recipes for that lean body you always wanted CLICK HERE!

Pure Muscle Gainer Post Workout Supplement Stack

2011-09-13T21:41:00.002-04:00

Everyone wants to know the secret to gaining pure muscle mass. The truth is all of your muscle growth occurs outside of the weight room. People spend hours in the gym thinking that they will add muscle just because they put in their time. The trick is to add these supplements post work-out with a clean diet for improved recovery and enhanced muscle growth.

Whey Protein: This should be a staple in everyone’s supplement arsenal. Whey Protein breaks down quickly upon ingestion, pushing its amino acids into the bloodstream to reach your muscles, blasting them into an anabolic state.

WHEY ISOLATE & HYDROLYSATE

Take 30-40 grams immediately after training. Your best choices are whey protein hydrolysates (broken down into smaller fragments for quicker absorption) or whey protein isolates.

Creatine: Creatine is one supplement that has been under the microscope for years, due to its direct link to increasing pure muscle mass, strength and power. It has been shown to help protein synthesis and slow protein breakdown, because it pulls water into the muscle cells creating an anabolic atmosphere for muscle growth.

Take 3-5 grams of your choice of creatine (creatine monohydrate is proven and easier on the wallet) with your post workout shake immediately after training.

BCAA’s: BCAA’s are the main amino acids leucine, isoleucine and valine. Branched chain amino acids (bcaa’s) have many benefits. They include muscle growth, reducing delayed –onset muscle soreness, increased energy and blunting cortisol (a catabolic hormone). Your cortisol levels rise after intense physical exercise, which inhibits testosterone and leads to muscle breakdown.

Take 5-10 grams of BCAA’s immediately after training with your post work-out shake.

Carb Powder: Certain carb powders absorb very quickly, which makes them an ideal post workout carb choice. Carb powders can quickly elevate insulin levels and replace glycogen in broken down muscle. Since insulin is very anabolic, carb powders can be a strong muscle gainer as well as promote recovery when taken after workouts.

Take 40-80 grams of carb powder with your post workout shake immediately after training.

If you are serious about packing on muscle mass, then try adding this post workout supplement stack to your weight lifting program. Remember, your muscles grow outside of the gym, so stay dedicated and consistent and you will see results.

How to Avoid Over-training to Maximize Muscle Growth

2011-09-06T21:09:00.000-04:00

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders.

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

Perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like protein powder, creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

If you want to build rock hard muscle quick, check out Vince Delmonte's muscle building program. Let him show you how to add 41 pounds of lean muscle in 24 weeks!

Vince Delmonte is a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

5 Weight Training Tips For Pure Muscle Growth

2011-09-01T21:02:00.018-04:00

Most people are not taught or shown the proper way to weight train. I see guys everyday who don't know the first thing about proper technique.They see guys walking around built of pure muscle, become inspired and automatically think that if they throw a few weights around that they will look like that in no time. This is so far from the truth. I have put together a list of 5 tips that are important for weight training success.

EDUCATION: First, you need to ask yourself how much you really know about weight training. If the answer is “not much”, then you should look into a personal trainer or read some books to gain sufficient knowledge about building muscle.

SET REALISTIC GOALS: Second, you must decide why you are lifting weights. Are you trying to put on 30 pounds of pure muscle? Are you trying to build a little muscle and shed fat? These are things that you must ask yourself before you start your program. If you decide you want to gain 30 pounds in 6 months, then plan on gaining 5 pounds a month. Once you decide what you want out of weight training, and you have a clear thought process of where you want to be, your goals will seem obtainable.

COMMITMENT and CONSISTENCY: You must be committed to your goals 100%, or else you will fail to reach them. Research a weight training program that best fits your goals and what you are trying to accomplish. Once you find a program you need to stick with it! It will take time to see results, but it will be worth every drop of sweat. Consistency plays a huge role in reaching weight training goals (this is where the muscle is built). If you take a day of here and a day of there you are slowing your results, which will not allow you to reach your goals in the time allotted.

PROPER TECHNIQUE: Weight training technique is the single most important piece to building muscle. If you are not a doctor you are not going to perform surgery on yourself right? If you do not know a lot about weight training do not try to teach yourself proper technique. You will be cheating your body of pure muscle that you worked hard for, and most importantly, you will greatly increase your chances of injury. So do yourself a favor and check your ego at the door and get the proper guidance needed.

ADVANCEMENT: Approach your weight training goals in sections. You don’t have to achieve everything in two weeks. For example, you want to add 30 pounds to your bench press. This will not happen overnight. Try gaining 2 ½-5 pounds per week over a 6 month period (very achievable). I also recommend keeping a log book to track your reps and weight. This will easily allow you to monitor and increase weight or reps, which will lead to more strength. As your strength increases so will your muscle size.

Follow these 5 tips for building pure muscle mass in the gym. Remember, commitment and consistency is the key to obtaining your weight training goals.

If you've ever wondered why you can't pack on muscle as fast as you'd like or frustrated that you bust your butt in the gym and have little to show, then check out this no nonsense muscle building program!

Proper sports nutrition supplementation is not a bad idea for maximum results. Most people do not get all the vitamins, minerals and protein they need through their daily diet. Make sure that you choose the right supplements for the goals you are trying to achieve.

Build Muscle and Burn Fat at Home in 30 Minutes!

2011-08-26T17:54:00.000-04:00

Are you pressed for time and can’t make it to the gym? For a change of pace, try to incorporate a body weight based workout from home once every two or three weeks. You will get a high intensity workout, as well as build muscle and burn fat in 30 minutes, without the drive to and from the gym. If you have dumbbells at the house that will be an added bonus, but they are not necessary. Also, I find that perfect pushups are very effective for the pushup portion of the workout, but again not a must. You will want to alternate body weight squats (w/dumbbells if accessible), pushups (w/different hand positions), lunges (w/dumbbells if accessible), body weight dips (use a coffee table and a chair or two chairs) and different floor ab exercises. Rest for only 15 seconds, or enough time to catch your breath and jump into the next super set. Shorter rest periods will help you increase your intensity, metabolism, shed fat and build muscle. Exercises should be continued until failure and feel free to mix up the order.

Complete this cycle for five sets and see how you feel. The workout should last no longer than 30 minutes. If you are more advance feel free to add different variations and exercises (one -legged squats, one -armed pushups, handstand pushups), as these are just the basics for a quick effective – time saving home workout.

If you want to lose body fat faster, check out these 5 tips to Burn Stomach Fat the smart and effective way.

Build Lean and Ripped Muscle With These 3 Important Tips

2011-08-23T00:39:00.000-04:00

Building muscle is not the easiest task to accomplish, despite daily workouts and trying every type of workout and supplement known to man.

I struggled for years to gain any muscle mass, but over the years with my own experimentation have found a few key things that have helped me make significant muscle gains possible, even for hardgainers (like myself).

Start building lean muscle faster and easier with these 3 important tips.

1. 95% of the exercises you perform regularly in the gym should be big compound exercises. It doesn't matter if your goal is to shed fat or build muscle... big compound exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

The core of your major lifts should be comprised of the following exercises:

upper body horizontal press (bench press, pushups, dips),
upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
upper body vertical pull (lat pulldowns, pullups, chinups),
upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
lower body single leg movements (lunges, step-ups, jump lunges, etc)
abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)

Isolation lifts should make up the other 5% of your exercises, such as tricep pushdowns, bicep curls, calf raises, shoulder shrugs, shoulder lateral raises, chest flyes, etc.. These exercises should always follow your compound lifts at the end of your workout. This will ensure you have full strength for your heavy lifts.

2. You should have intense workouts at least 4 days/week for 45-60 minutes per weight training workout. Train no longer than 60 minutes.Your body only releases growth hormone for the first 45 minutes or so and then your body goes into a catabolic state (catabolism=muscle breakdown). You want an intense workout for 45-60 minutes to put your body into a anabolic state (anabolic=muscle growth).

Super set exercises are great for increasing intensity during workouts. My favorite combinations are upper and lower body movements, such as squats paired with pullups as a superset, or bench press paired with deadlifts as a superset.

Don't underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity. The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly, but I was still mixing up my training schedule.

These exercises are staples of almost any effective workout program. Simply adjust calorie intake to whether your goal is to shed fat or build pure muscle.

3. Eat clean with quality whole foods... REAL foods instead of highly processed meal replacements.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc..

Dedication and consistency to your diet and workout plan is a must for optimum results. Make these tips in this article part of your lifestyle, and you'll see muscle gains like you've never seen before!

If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.

Whey and Casein Protein as a Muscle Gainer

2011-08-16T22:09:00.000-04:00

It is recommended that you consume a majority of your protein from whole food sources, such as poultry, beef, pork, seafood, eggs and dairy. Even so, there are important times of the day when it is more beneficial to have protein powder over whole food sources.

In years past, your options were limited when it came to different types of protein powder. Today, there are many different types with many different benefits, depending on your fitness goals. We are going to focus on whey and casein proteins.

First, let’s start with whey protein. Whether you know much about it or not, I’m sure you are familiar with it since it is one of the most popular protein powders. This is due to the fact that it is a dominate protein when it comes to stimulating muscle growth. Whey protein also enhances blood flow to the muscles. By having more blood flow to the stimulated muscles you get more nutrients to them such as amino acids (from whey protein), anabolic hormones and oxygen which makes whey protein a solid muscle gainer.

How does whey protein stimulate muscle growth?

-It is one of the fastest digesting protein powders on the market. It’s amino acids get rapidly absorbed into the blood stream making their way to the muscles.

-Whey protein has one of the highest leucine contents of all protein powders. Leucine is the amino acid most popular for stimulating muscle growth.

-Whey protein also boosts insulin levels. Insulin is the anabolic hormone important for stimulating muscle growth.

When is the best time to take whey protein?

-To help build muscle and burn fat, you should take whey first thing in the morning, between meals (if desired) and before and after workouts.

Unlike whey protein, which is rapidly digested and absorbed, casein protein takes much longer to digest and be absorbed. Casein’s slow digestion rate allows it to promote muscle growth by shutting down muscle catabolism (muscle breakdown). Casein protein has growing popularity as a muscle gainer in recent years. Studies show that people adding casein (with whey) to your post-workout shake gained more muscle than those using just whey.

How does casein protein stimulate muscle growth?

-Due to its slow digestion, it keeps the body in a constant anabolic state, which is the ideal situation for pure muscle growth.

-Casein protein has one of the highest levels of the amino acid glutamine. Glutamine increases immune system function, growth hormone levels and can even have some fat loss benefits.

When is the best time to take casein protein?

-To help build muscle and burn fat, you should take casein after workouts with whey protein, between meals if need and with no exceptions before bed. Consuming casein protein before bed will insure that your body has a steady stream of slow released amino acids throughout the night, keeping your hard earned muscles safe from being broken down.

Whey and casein protein both have different benefits. If they are both used at the right times throughout the day (with an exercise program in place), you will have a 24 hour muscle gainer machine.

Whey Proteins to Shed Fat?

2011-08-14T15:51:00.000-04:00

As millions of Americans struggle to shed the excess weight that threatens their health and longevity, exciting new research indicates that the milk-derived compound known as whey may be a valuable weight-loss aid.

Whey Protein Powder

These emerging findings demonstrate that whey modulates several critical pathways related to weight management, such as supporting satiety, improving insulin sensitivity, and optimizing muscle mass. Moreover, research suggests that whey may help reduce stress, moderate cortisol, and support healthy serotonin levels, thus imparting feelings of well-being. These findings add to whey’s already well-established benefits, which include boosting glutathione levels, facilitating immune function, and aiding in the fight against cancer.

This multifaceted nutrient may thus help to improve whole-body wellness by supporting healthy weight, mood, and biochemistry (LE Magazine March 2006, Will Brink How Whey Promotes Weight Loss).

What is the first thing you think of when you hear the word whey proteins? Building muscle is probably the popular consensus. Modern research has shown that whey proteins have a long list of health benefits. Many people are looking for weight-loss solutions and do not know where to start. It’s been proven that protein is one of the best nutrients to consume when you’re trying to shed fat, curb hunger and build healthy muscle. It has also been shown that when you add whey proteins to your diet along with a fitness plan including muscle building or toning exercises, you will be able to lose more weight more quickly and keep it off. Substituting muscle for fat is one way to increase your metabolism and help you continue to burn calories, even when at rest.

Now that we established that whey proteins are beneficial for fat loss help, we need to ask the question “When and how should I use protein shakes throughout the day for my diet?”. I suggest having an exercise program in place to get the full benefits of your protein supplementation. I will give you two general ideas as for when to substitute your shakes throughout the day, depending on your exercise program and goals.

If you are simply looking for weight loss and your exercise consists of walking and cardio machines you will want to consume 20-30 grams for breakfast. I would suggest one more time through the day when you feel like you might need a snack and are tempted to eat something unhealthy. These two shakes will help curb you hunger with healthy protein, which will increase your metabolism. Eat a sensible lunch and dinner with at least four days of exercise.

If you are interested in building muscle size and weight loss, then I suggest drinking three whey protein shakes a day, with your weight training program. Drink the first in the morning to put your body into an anabolic state (muscle growth). When you sleep at night your body goes in to a catabolic state, which means your body is burning your muscle for fuel. The protein shake will immediately catapult your body from a catabolic to an anabolic state. Next, drink 25-35 grams of protein before and after workouts. This will provide your body with a steady stream of amino acids, priming your muscles for new growth.

Weight loss is only one of the many health benefits that whey proteins have to offer. With proper supplementation, diet and exercise you can start the process of your new and improved body transformation.

Tired of trying to get visible six pack abs? Lose the traditional ab exercises and ab gadget machines, and find out the real fat loss for abs truth at Best Ab Exercises & Workouts for Abdominals.

Muscle Gainer Routine & Ideas for Beginners

2011-08-13T15:44:00.002-04:00

If you are looking to start a weight training program, or are currently using one that isn’t working for you, then you came to the right place. Have you ever wondered if you could change your physique to that guy at the gym who has pure muscle and 7% body fat? Let’s not get ahead of ourselves, but with hard work, nutrition, dedication and supplementation it is possible over time. I’m going to give you a basic overview of a weight training program that will help you build muscle and burn fat.

You should start out by setting aside an hour of your day for your exercise program. Dedication and consistency are the key elements for the beginning of the exercise program. The reason I say this is because 60% of people will not follow through with their exercise program and goals. If you can stay consistent for 4-6 weeks you will see the results, which will trigger more motivation to keep going and so on. We will keep this somewhat simple for the first 6 weeks.

We are going to do a two on-one off-two on training split for the first six weeks. Monday you will work out your upper body, Tuesday is lower body, Wednesday is 30 minutes of cardio (your choice), Thursday is upper body and Friday is lower body. This split will assure that all body parts are being worked. Each body part twice a week at medium volume is a beginner’s can’t lose muscle gainer routine. You should keep your reps at the 10-12 range, since this will give you the most muscle fiber stimulation. Rest for a minute between sets. If you are looking to burn more fat, increase the intensity and rest only 30 seconds between sets. Below is an example workout for your Monday-Friday routine.

Monday- barbell bench press 3x10, barbell shoulder press 3x10, machine rows (for upper back) 3x10, barbell bicep curls 3x10, tricep push downs 3x10

Tuesday- barbell squats (form important) 3x10, leg extensions 3x10, leg curls (hamstrings) 3x10, calf raises 3x10

Wednesday- 30 minutes cardio

Thursday- dumbbell bench press 3x10, dumbbell shoulder press, dumbbell rows (for upper back), Dumbbell bicep curl 3x10, tricep pushdowns 3x10

Friday- barbell squats 3x10, leg extensions 3x10, leg curls 3x10, calf raises 3x10

This should give you a great start to your program. You want to make sure you set goals because this will help you track your progress and fuel motivation. Also, keep a log book of your weight and reps; each week you want to try to increase your weight. This is a great way to increase strength, which leads to muscle growth.

Last, but certainly not least, I would suggest a whey protein powder supplement for starters. Protein is the main building block for muscle growth. Whey protein taken before and after a workout is a great muscle gainer. I would suggest 25-35 grams of whey protein before and after a workout. For optimum muscle growth, consume 1-11/2 grams of protein per pound of body weight. I will talk more about sports nutrition supplements in posts to come.

If you are dead serious about creating a physique that demands respect? Check out this muscle building program!

Brief Intro About Me

2011-08-10T23:44:00.000-04:00

Hi. I have been in the sports nutrition and fitness industry for many years. As a former certified personal trainer and avid weight lifter I have a great passion for the sports nutrition and fitness industry. I would like to share my knowledge, ideas and thoughts on how to build muscle size and strength as well as fat loss help. Whether you are a weightlifter looking to put on pure muscle and shed fat or someone looking to lose weight and get in shape, I'm here to discuss and help you with your goals. Thanks, we'll talk soon.