What You Need to Eat to Grow Muscle Fast

Author: William P. Smith

It’s hard to argue with the idea that you need to eat enough of the right kinds of food to build muscle. But that doesn’t tell you which are the best foods for muscle growth. With all the hype and conflicting advice available, that’s a trickier question. Fortunately, there are some basic facts that help clear things up. Here’s the information you need if you’re going to pick foods to grow muscle.

You’ve Got to Eat Enough to Grow Muscle

You know you have to work hard to stimulate your body to build new muscle. But not everyone realizes that actually building new muscle tissue takes a lot of energy too. Your body has to burn a lot of energy when it builds new muscle. That means you may well have to eat more than you are now to give your body the calories it needs to build bigger muscles.

But don’t get crazy about this. Stuffing yourself with jelly donuts or other junk foods will increase the number of calories you get, but loads of sugar and fat and empty calories won’t help your body build big muscles. You have to choose healthy foods for muscle growth or you’ll just get fat. That’s where the rest of this article comes in.

Protein Makes Up Your Muscles

When you work out hard enough to build new muscles, you’re in reality damaging the muscles that you want to make bigger. Your body responds to the damage by rebuilding the muscles a little bigger and stronger to handle the stress. And since muscles are primarily made of protein, the protein you eat is the construction material your body uses for the work. If you don’t get enough protein, your body won’t be able to make the muscle stronger or even repair the damage you do working out. You’ll fail to make your muscles bigger. In fact, over time, they’ll get weaker and you’ll end up hurting yourself.

Getting the protein you need has got to be your most important eating objective to succeed at. The best sources of high-quality protein are chicken (particularly the breast), turkey, and fish. Eat large quantities of these three high-protein foods. You can also benefit from lean red meats, eggs, and nuts, but you should get most of it from turkey, chicken, and fish.

Carbs Give You Energy

Carbohydrates are your body’s main fuel. Without enough carbs, you won’t be able to work out hard enough to build muscle. And even if you do get in the workout somehow, without enough carbohydrates, your body won’t have enough energy to repair the damaged tissue, much less make the muscles bigger and stronger.

But the kind of carbs you eat matters a lot. Simple carbohydrates, like bread or table sugar, give you a short burst of energy, while at the same time giving you a large number of virtually nutrient free calories that your body is very likely to store as fat. Complex carbs like whole grain breads, fruits, and vegetables give you a slower, but longer lasting supply of energy, contain lots of nutrients, not empty calories, and are much less likely to end up as fat. Eat lots of complex carbs, go real light on the simple ones, and you’ll find that you have the energy you need for muscle growth.

Fat is Not all Bad

While everyone seems to be against eating any kind of fat, you do need to eat some fat to be healthy. Fat is another energy source and building block for your body. The biggest problem with fat is that we get too much of the wrong kinds of fat. The kind of fat we get too much of is the kind of fat you see around the edges of a steak, or the kind that’s in foods like margarine. Fish and nuts are good sources of the Omega-3 healthy fats that your body needs. If you trim the excess fat from meats, don’t eat the skins of your chicken and turkey, and include lots of fish and the occasional handful of nuts in your diet, you’ll be all set.

Are You Ready to Go for It?

And that, my friend, is the information you need to start eating in a way that supports your attempts to build muscle. As you read this, you probably saw several ways you could change your diet to make it more more effective for building lean muscles. Start applying this information and you should see more progress.

While all this information will surely help, its really only a small portion of what there is to know when it comes to muscle building foods. And we haven’t even touched on ways to make your diet work with specific workouts. For that kind of information, you will want to get yourself a complete muscle building plan.

By Dwayne Hines II, Certified Personal Trainer, N.S.C.A.
Author of “The Growth Zone”

Do you row? Rowing is one of the best ways to significantly build up the
back. One of the guys with an “all-time” best back is Ollie McClay and
he built that very bad back primarily through rowing movements – tons of
rowing movements. Rowing is one of the best possible tools you can use
to form an awesome back. Targeting the back is vital because the back is
the biggest muscle group of the human torso. The legs anchor the lower
body and the back anchors the upper body. The better your back, the
better your upper body. If you want to turn your back into a mass of
hard rock, rowing is the answer.

In addition to the standard form of rowing (bent rowing, cable rowing,
dumbbell rowing, etc.), you can add more muscle to your back with a more
radical form of rowing. This radical rowing combines a couple of
elements to make a superb workout. These elements include the Dorian
Yates heavy duty rowing approach along with some explosive action.
Together they add up to a radical rowing movement that will shock your
back into new growth.

Dorian Yates had a unique approach to rowing – he used an undergrip and
a partial bent position to rack up heavy duty stimulation on his back.
The reverse grip rowing seems to allow for a more direct pulling action
of the back. To perform this style of rowing, grab a barbell with an
undergrip (palms facing your body) and bend forward to a position where
your body is bent at the waist slightly above parallel. Also bend
your knees slightly to help absorb the stationary side of the load.

As you start the rowing, explode! Don’t pull at the typical moderate
pace. Instead, rock that bar up into your upper abdomen region as hard
as you can. Explosive rowing will bring the fast-twitch muscles into
play. As you row, focus on getting those elbows pulled up and back as
far as you can for a super deep stretch of the back muscles. Lower the
weight back down strongly (basically let it drop down if you have rubber
mats), then explosively pull the weight back up again. Perform this
explosive action for 5-7 quick, strong repetitions. Get in 4-5 sets
and watch what the radical approach to rowing will do for your back.

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1. Do not eat poor quality carbohydrates before bed.
Poor quality carbohydrates are those that contain sugar
or are highly processed. These would include most breakfast
cereals, breads, snack foods, candies, and even fruits and
juices. Eating these foods immediately prior to bedtime will
likely result in increased fat deposit and will prevent your
body from maintaining a successful fat-burning mode.

2. Increase your muscle mass! The more lean muscle you have,
the more calories your body will burn even at rest. Muscle
is extremely active metabolically. Do some resistance training,
add some muscle, and crank up that metabolism.

3. Never let yourself get too hungry, or too stuffed. It really
is all about moderation. Time your meals so that you eat before
you are starving . . . doing this one simple thing will cause you
to almost always eat less. When you do eat, stop when your
satisfied not when you are so stuffed you cannot even get
down another bite.

4. Double up on your cardio training. From time to time it may
be beneficial to the fat-burning process for you to split your
cardio training into two short sessions rather than one longer
one. Studies suggest that people who do 30 minutes of morning
cardio and then 30 minutes of evening cardio lose more fat
than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber
in our daily diets, and that’s just a shame. Fiber not only
promotes overall general health, but also can significantly
aid in your fat-burning efforts. Leafy greens and salads are
ideal sources of fiber.

Tips on Losing Fat Without Really Trying
by Aja Perkins

Healthy eating is very important. Here are some tips on losing weight without really trying.

Fill up on fiber. Choose whole grains, fruits and vegetables, high fiber cereals, dries beans, lentils, or other legumes. Your goal is 25 to 30 grams daily. Food hihg in fiber make you feel full without lots of calories.

Drink a glass of water before each meal and you’ll get a feeling of fullness. By sipping water throughout the day, you’ll know when you’re really hungry. Drink at least eight 8oz. glasses of water daily. I drink 1-1 1/2 gallons daily.

Eat more fish. Fish and poultry have less calories then beef, lamb and pork. Veal has the lowest calories of the meats, but it is higher in cholesterol than beef or lamb.

Limit your salt intake. Instead spice up your diet with pepper, lemons, basil and oregano (or Mrs.. Dash) and you’ll never miss
salt. Your blood pressure will improve and you’ll lose fat faster! Buy salt-free salsa and sugarless jam as snacks. They taste great on baked tortillas or whole wheat crackers. Also find lower fat substitutes that satisfy your taste preferences.

Think “healthy eating” instead of “diet”.  A “Diet” is an on again off again thing, healthy eating is a life long process. So if you’re still hungry and it’s not time to eat, take a walk, call a friend, or put on a swimsuit and check on the airfare to  Jamaica!

When any workout or specific exercise causes you pain, pay attention. Knowing how to react can help you avoid a serious injury. Strength training can cause several types of pain including:

Muscle Soreness
When you use muscles you have not used for a while or try a new exercise or training technique, it is normal to feel a dull ache of soreness in the muscles that were trained. This pain is caused by microscopic tears in the fibers of the connective tissues in your body – the ligaments that connect bones to other bones, and the tendons that connect muscles to bones. This microtrauma may sound harmful but is in fact the natural response of your muscles when they experience work. This is the primary reason it is so important that you get enough rest between specific muscle workouts. Each time you work out with weights, you cause this “damage” – these tiny tears in your muscles; they need ample resting time to rebuild and become even stronger, bigger, and more firm.

Pain During or Just After a Workout
During a workout, repeated contractions cause lactic and other acids, as well as proteins and hormones, to build up in muscle tissue. This can cause pain even without injury. But if you experience a sharp, continuous pain, or pain accompanied by a burning sensation, stop lifting and get it checked.

Cramps
These happen when muscles, often in the calves or feet, knot up in intense contractions. Cramps occur most commonly in endurance
sports like cycling and running, where the athlete loses a lot of fluids through sweating. This is why it’s very important to stay well-hydrated during exercise. If you do get cramps, the best way to stop them is to gently stretch the cramped muscle.

Injury
When working out with weights you need to be in full control of both the weights and your own body as it lifts and uses the weights. Careless weightlifting can result in injury. Not warming up, attempting to lift too heavy a weight, using momentum or jerky movements, letting the weights drop, not using correct form, or forgetting to stretch or cool-down after your workout can indeed result in injury.

The following injuries can occur as a result of carelessness:

1.Tendinitis:  This is inflammation of the tendon and can occur if you begin your first set with too heavy a weight and/or are not properly warmed-up. Rest is the best treatment for this painful injury.

2.Fascia injuries: Can occur if you suddenly jerk or pull the weight. Fascia is basically the packaging tissue of muscle. When fascia is torn, it becomes inflamed and the pain is severe. The injury should be treated with cold packs and wrapped with an ace bandage.

3.Ligament injuries: Can occur when people use momentum and jerk the weight to accomplish a lift. This injury is treated by using
cold packs and rest.

4.Sprains or muscle tears: Are uncommon if you warm-up, stretch, and cool-down properly and implement safety precautions and
principles.

Any time you do have inflammation or swelling, use the R.I.C.E method of reducing damage and speeding healing. For injuries,
R.I.C.E. is nice.

1.Rest: When you are hurt, stop your workout immediately and take weight off the affected area.

2.Ice: Wrap ice in a towel and hold it against the injury for 10 to 20 minutes, three or four times a day until the acute injury diminishes.

3.Compress: Wrap the injured area in a snug, but not tight, elastic bandage.

4.Elevate: Raise the injured limb and rest it on a pillow to reduce swelling. Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to pay attention to pain and soreness so that your program is not only effective, but safe as well.

Good luck: I hope you enjoy all the wonderful benefits of a safe and effective strength training program.

Here is a quick rundown of some diet tips they may help you not pack on so many pounds this holiday season.
1)  Water. Did you know that water is essential for weight loss? Water helps to flush your body clean of toxins & fat. Drinking ample water each day allows your bodily functions to work optimally. One of the biggest benefits of drinking water while losing weight is that it makes you feel full. If you always have a full water bottle with you & drink it throughout the day, it will take away your “extra” hunger & help you from snitching unwanted calories. Aim for at least 64 ounces of pure water a day.

2) Fiber. Fiber is a wondrous fat loss aid. Eating foods high in fiber throughout the day will really make you feel full & help to keep your appetite in check. Try to incorporate about 5 grams of fiber each meal (about 25 total for the day). If you are currently not up to par with your fiber intake (& chances are you are not) gradually increase to 25 grams a day to prevent bloating. High fiber foods: vegetables, nuts/seeds, beans, whole grains (like oatmeal, granola, non-sugary cereals) & many fruits.

3)  Eat 5 meals a day. Some may think that sounds like an awful lot of food but eating 5 small meals during the day will really help you lose fat. It may take some getting used to but your body will adjust & you will start to lose unwanted pounds. If you eat 5 small, balanced meals a day you will not be hungry, you will have higher energy levels through out the whole day & food cravings should virtually disappear.

4) Be prepared. It is so much easier to eat healthy when you plan ahead. Bring some healthy meals to work, make leftovers at dinner for lunch the next day, keep good food in the fridge at work or even in your drawers (nutrition bars, shakes & a shaker bottle, nuts & seeds, fruit or other favorite healthy snacks).

5) Free day. Yippee! A day of eating anything you want, anything you desire is allowed! Not only is it allowed, it is also encouraged. By completely denying yourself of all sweets & snacks, you may be setting yourself up for a disastrous fallout. Allow yourself one day a week where you can have a piece of your favorite dessert or a Pina Colada or whatever your favorite treat may be. Allowing yourself a little breathing room for just 1 day a week can really help you maintain the correct mindset to stay focused & committed to your weightloss efforts.

6)  Try a diet supplement. While there’s no substitute for a healthy diet & consistent exercise program, many people find taking a fat burning supplement helps the process along.

Reducing body fat can be done safely (without losing muscle), simply, methodically and in a predictable fashion so that the individual achieves his goal on a predetermined date. The process begins by establishing one’s present maintenance level of calories. This can be accomplished by keeping a five-day food diary wherein you record everything you eat, including the quantity, for that period. At the end of each day, sit down with a good calorie-counting book and tally the total calories for that day. On the fifth day, take the five daily totals, add them up for a grand total, divide by five, and you’ll have your daily average calorie intake. If you didn’t gain or lose weight over that five day period, your daily average calorie intake will also represent your daily maintenance level of calories.

Once you’ve established your daily maintenance level of calories, reduce your food intake so that you are 500 calories below maintenance. Since there are 3500 calories in a pound of fat, a 500 calorie daily deficit will lead invariably to a loss of one pound of fat a week. Over a period of time, as you continue to l ose w eight, your maintenance level of calories will go down, and weight loss will slow down or come to a halt. When this happens, reduce your calories another 500 or so and the weight-fat loss will proceed.

Don’t quit, you’ve got time!

by Michael Ray Baggett

Sometimes training along with the stresses of family and job take their toll on us.  Recently, I’ve been so spread out with raining, preaching, heading a committee, and doing special on the job training for other staff that I have become exhausted.   However, I’ve already had a break from training and this is no time to quit!  Maybe you feel the crunch of time or you just don’t feel up to doing an hours worth of training even three times a week.  The following has helped get me back on course these days.

Twenty-minutes.  We spend twenty-minutes in the shower or tub, waiting on a bus, eating a meal.  The point is twenty-minutes is ot
much time.  Yet, if we divide our training into twenty -minute sessions we can get a lot of training in during the week! When things start to look overwhelming “divide and conquer.”

The divide and conquer style training is not just another simple split-routine.  It involves a split-routine, taking each set to failure because it is low sets, and the training involves intense sessions of only twenty-minutes.  This is a great plan if you feel like you’re going to pass out at the 40 minute mark of your regular routine.  It could be just the thing to get you through the hard times or it could be just the thing!

I’m using the following split:  session one:  legs, calves, low-back; session two:  lats and bi’s;  session three:  chest, delts and tri’s.  I start the clock with the very first set so I spend a little time before I train arranging weights and setting up to train the body parts.  I don’t have time to waste when I’m limiting the session to twenty-minutes. The first body part in the split gets most of the work. You can arrange the body parts to your liking. I do abs and stretching at other times, namely, when I’m watching T.V.!

You see, when you divide and conquer you find you can do more sessions and it’s fun because you know in the back of your mind, “hey, this is only twenty-minutes.”   You can use these splits the way that works best for you.  Afterall, you know your body better than anyone else.  I am training session one in the morning, session two in the late afternoon, and session three some time the next day.  I take a whole day off, then repeat the process.  This may prove to be too much over time.

You might want to do this routine in a three-day-on-one-day-off style. If you are the super hardgainer, you might do it M-W-F style and do abs and stretching and aerobics (if you need them) on the days off. Anyway, it’s not a perfect routine but it might can be tweeked to the point you find yourself not only enjoying your training more with less exhaustion, but may actually be training more than you did before because now you don’t think in a negative way about the time involved!

Sample Muscle Weight Gaining Diet

This type of nutrition program you should follow to gain some good muscular body weight. Nutrition is very important, a lot of my trainees don’t make good  gains until they start eating a very large amount of protein along with the correct supplements, it makes a big difference.

Breakfast
meat 1/4 lb
3 eggs
2 slices wheat toast
milk or protein drink

Snack
cottage cheese 1/4 lb
fruit
milk or protein drink

Lunch
Tuna Sandwich (6 oz tuna)
cottage cheese 1/4 lb
salad
milk or protein drink

Snack
cheese sandwich 2 oz cheese
milk or protein drink

Dinner
Chicken 8 oz
baked potato
cooked vegetable
salad
milk or protein drink

Snack
2 eggs hardboiled
fruit
milk or protein drink

Muscle Fibers – Slow Twitch, Fast Twitch, What’s The Deal?Muscle Fibers – Slow Twitch, Fast Twitch, What’s The Deal?

By Jon Miller

One evening, while looking for new bodybuilding magazines, Iran across the September 2000 issue of Scientific American. What caught my eye was the cover which said “Muscles & Genes – Are Star Athletes Born, Not Made?” Inside I found an article (by Jesper L. Andersen, Peter Schjerling and Bengt Saltin) discussing the different types of muscle fibers. This is definitely vital information to understanding your body.

Unfortunately, most people do not even begin to try understanding why this stuff matters. I’m not a scientist, so I will just give a brief synopsis of the article. Below you will find links to find more information on this subject.

The first step to understanding your muscles is to know how they are made up. Muscle is simply a bundle of cells being held together by a connective tissue called collagen tissue. Each muscle cell (also known as a muscle fiber) has an outer membrane. Scattered around under the membrane are some nuclei which contain the genes. Also in each muscle cell are thousands of strands known as myofibrils. The myofibrils are what cause the muscle cells to contract.

Now down to the real nitty gritty, keeping in mind we are down to the inner strands of a single muscle cell. The myofibrils are made up of filaments, linked end to end, called sarcomeres. The sarcomeres are made of two filamentary proteins known as myosin and actin. These two proteins interact to cause the muscle contraction. One of the components of the myosin molecule (the heavy chain) makes up the characteristics of that muscle fiber. This heavy chain can exist in 3 different “isoforms”. These are I (slow fibers), IIa and IIx (fast fibers). The contraction speed of the type IIx fiber is approximately ten times that of the type I  fiber. The type IIa fibers’ contraction speed is somewhere between the other two. Slow fibers rely on efficient aerobic metabolism such as cardiovascular exercise. Fast fibers rely on anaerobic metabolism such as weight training. In reaction to rigorous exercise, nuclei are recruited to make additional myofibril in each muscle fiber. Therefore, each muscle fiber becomes larger.

Note: There are also hybrid fibers that contain two different isoforms. However, hybrid fibers are dominated by one of the two isoforms and take on that particular characteristic.

So what does this all mean? Well, the article points out that “The ‘average’ healthy adult has roughly equal numbers of slow and fast fibers…” However, the extraordinary athletes are found to have a domination of one fiber type over the other. For example, sprinters may have up to 95% fast fibers in their legs, whereas marathon runners may have up to 95% slow fibers in their legs. As a bodybuilder you obviously want to train to make all of your muscle fibers larger, thus gaining the maximum amount of muscle size possible. So you need to train so that ALL of your muscle fibers will react with this growth.