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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS How to build muscle?</title> <link>http://how-to-build-muscle.eu/</link> <description>How to build muscle?</description> <lastBuildDate>Wed, 25 Mar 2020 09:33:41 +0000</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Eating to lose body fat</title> <description>Let’s set the record straight from the outset: the goal of any weight loss, pound-shedding, “trimming, ” or whatever-you-label-it program is body FAT loss, not necessarily scale-weight loss. So, bubble-wrap your weight ...</description> <content:encoded><![CDATA[<img src="/img/how_to_reduce_body_fat_percentage.jpg" alt="How Much Body Fat Percentage" align="left" /><p>Let’s set the record straight from the outset: the goal of any weight loss, pound-shedding, “trimming, ” or whatever-you-label-it program is body FAT loss, not necessarily scale-weight loss. So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio. Opinions abound on the best way to lose body fat. For those seeking a special diet, check out the partial list of what’s out there: No wonder many are confused. Which one is the easiest to follow? Which one is financially affordable? Which one is the most effective? Ultimately, which one will help me lose fat? Yikes. I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming. I will, however, lay out bits and pieces of some of the most recent issues and arguments in the fat loss world, such as: Is a calorie a calorie regardless if it comes from protein, carbohydrate, or fat? Regarding the last question, what is better: a high carb/low fat or a low carb/high protein diet? What about the glycemic content of carbs and blood sugar levels? Calorie Deficit There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). But what guarantees the weight loss to be fat only? Consider these facts:1 It is a long-standing fact that a pound of fat equals 3, 500 calories. A pound of muscle renders around 600 calories. People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit. People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit. Let’s do some math. A 500 calorie deficit per day over one week could result in two outcomes: a loss of one pound of fat (3, 500/3, 500 calories = 1) or a loss of nearly six pounds of muscle (3, 500/600 calories = 5.8). Obviously, the loss of muscle is not desirable. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. As you become leaner – or if you are relatively lean to begin with – the calorie deficit needs to be adjusted to preserve lean tissue. This also explains why it is so difficult to shed those elusive few pounds to get completely “ripped.” Calories from Proteins, Carbs, and Fats: Is There a Difference? Regarding the first law of thermodynamics, a calorie is a calorie. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. Energy can be neither created nor destroyed. It can only be transformed. Here’s a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. The past work of Rubner and Atwater is the standard used today. Using a bomb calorimeter to measure the heat of combustion of various proteins, carbs, and fats, they determined the energy density of dietary protein = 4.1 calories/gram, carbs = 4.1 calories/gram, and fat = 9.3 calories. Rounded off, it is 4 calories/gram of protein, 4 calories/grams of carbs, and 9 calories/gram of fat that we currently use (and why many panic when they see fat is more than double in potency). Past thinking was to eat .7 to 1.0 grams of protein per pound of body weight, load up on the carbs for energy, and minimize the fat. After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. But it’s not that simple. The type of protein, carb, and fat must be considered as well as how the body processes them. High Carb/Low Fat or Low Carb/High Protein? A review was conducted that evaluated studies comparing weight loss and energy expenditure in adults consuming high protein and/or low carbohydrate with low fat diets. I believe this is where all the support for low carb diets got its momentum. The review analyzed nine studies where diets composed of high protein and/or low carbs resulted in a 5.5 pound greater weight loss after twelve weeks as compared to diets of high carbs and/or low fat. However, neither macronutrient-specific differences in the availability of food energy nor changes in energy output could explain these differences in weight loss.If a calorie is a calorie, then what other factors could account for the differences in weight loss between the two diets? Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds. Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur. The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets. Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets. Carb Glycemic Level and Blood Sugar Stabilization</p>]]></content:encoded> <category><![CDATA[Lose Body Fat]]></category> <link>http://how-to-build-muscle.eu/LoseBodyFat/eating-to-lose-body-fat</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/LoseBodyFat/eating-to-lose-body-fat</guid> <pubDate>Wed, 25 Mar 2020 09:33:00 +0000</pubDate> </item> <item> <title>Best foods to eat for building muscle</title> <description>By Michael Martin When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top). Don’t get distracted by this ...</description> <content:encoded><![CDATA[<img src="/img/12_moves_to_help_tighten_sagging.jpg" alt="The Average Weight and Height" align="left" /><p>By Michael Martin When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top). Don’t get distracted by this protein powder propaganda. You can get plenty of muscle-building nutrients by adding the right foods to your diet. These 11 basics are foundational elements for every meal of the day, ideal for boosting energy and speeding muscle recovery before and after the gym. (What you wear there is still up to you.) Packed with muscle-nourishing nutrients, Greek yogurt is the ideal workout partner. “It’s a good source of protein, calcium and vitamin D, which are good for muscles, ” says Ilyse Schapiro, a registered dietitian with practices in New York and Connecticut. “Vitamin D is definitely important for your bones—you need strong and healthy bones to sustain muscles—and it impacts protein synthesis. People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting.” Skip the varieties with added fruit; they have too much sugar. Go for the plain, full-fat variety (it’s higher in nutrients than skim). Use our guide to finding a healthy yogurt to make sure you're getting the best for your body. The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber, ” says Leah Kaufman, a New York City based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss. Turns out that the diet staple of 1970s housewives deserves a place on a musclehead’s plate. “It’s very rich in protein, and it’s perfect for muscle building and maintenance because it also contains calcium and vitamin B12, ” says Schapiro, who advises you pick up the low-fat variety. Doubting this long time diet staple? A cup of lowfat CC has 163 calories and 28 grams of protein, as much as four eggs. Add the kiddie concoction to your essential pre- and post-workout snacks. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milkhigh before riding stationary bikes were able to pedal 49 percent longer than cyclists given another carb-replacement beverage. Chocolate milk’s naturally occurring electrolytes keep you hydrated, and its sweetness speeds energy into muscles, which makes it equally good after your workout. “Chocolate milk is good for muscle recovery because you get protein, vitamin D and calcium from the milk, and that little bit of sugar from the chocolate to help refuel, ” notes Schapiro. Bananas are an ideal source of fuel. They’re rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery. If you think you need something more substantial, get good fuel ideas from our guide to the best pre-workout snack for every workout. Yep, beets. A number of studies have shown that consuming beets can improve your athletic performance. Subjects who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect bursts of speed and strength, a study conducted at Kansas State University showed. Another study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster, a result attributed to the beets’ nitrates, a natural chemical that increases endurance and lowers blood pressure. Spinach and carrots are also high in the muscle-building compound.</p>]]></content:encoded> <category><![CDATA[Best Muscle Building]]></category> <link>http://how-to-build-muscle.eu/BestMuscleBuilding/best-foods-to-eat-for-building-muscle</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/BestMuscleBuilding/best-foods-to-eat-for-building-muscle</guid> <pubDate>Tue, 17 Mar 2020 09:31:00 +0000</pubDate> </item> <item> <title>Muscle Gain, weight loss</title> <description>Staci in 2009 – 170 pounds This is a picture of Staci back in 2009 before she decided to make some changes in her life. As I said previously, Staci works a typical American desk job where she spends all day in front of a ...</description> <content:encoded><![CDATA[<img src="/img/50_incredible_skinny_to_fit_female.jpg" alt="50 Incredible Skinny To Fit" align="left" /><p>Staci in 2009 – 170 pounds This is a picture of Staci back in 2009 before she decided to make some changes in her life. As I said previously, Staci works a typical American desk job where she spends all day in front of a computer screen. Starting around age 16, she started to put on weight relatively steadily through high school and college and after, when she reached her peak at 170 pounds in 2009 at the age of 25. Here’s her background: “Growing up I was never comfortable in my own skin. Never. I was always the weird one. I mean, I raised rabbits for a hobby! RABBITS. The only after school activity I did was band, and never participated in any sports. I always thought I was fat. I always hated my legs, and would refuse to wear shorts in the summer because I was so uncomfortable with them. If we went to the beach, I’d wear shorts over my bathing suit bottom. I was super timid, super shy, afraid to talk to ANYONE I didn’t know, even if we were all out with a group of people.” I asked her what a normal day used to be like for her back in 2009: “I’d get up at like 9, go to work, have a Slim Fast shake because I never had time for breakfast. I wasn’t a big snacker but I ate a lot for my meals – I’d typically go out to eat for lunch every day and get a sub or something from D’angelos or Subway – and it was never the 6″ one, it was the big one. And chips. Lots of chips. Or french fries. Getting home I’d either go out to eat with friends or plop in front of the tv playing video games for hours. My favorite meal was tacos and nachos. I just asked my old roommate what I used to eat because I didn’t remember, and she said ‘oh, you used to plop in front of the TV with a big plate of meat and cheese, and go ‘Hm, I guess I should have some chips with this.’ On many occasions we’d order pizza around 11PM too. On top of all of that, I used to smoke a pack of cigarettes a day!” I’m sure this is a daily scenario that you can relate to: too tired in the morning to eat a healthy breakfast, lots of unhealthy meals, general apathy towards what you’re eating and when, and no real direction. She went to the doctor, who told her that she had high cholesterol and needed to lose some weight if she wanted to live a long healthy life. Except that she wasn’t really sure how to lose weight and get in shape. And she certainly didn’t want to get bulky by lifting weights (gasp!), so she did what most women do when they want to lose weight: eat way less and run way more. Staci in early 2010 To get started on her weight loss journey, Staci joined a gym and started doing the elliptical as much as possible (because that’s what you do when you want to get skinny, right?). She said: “At first I was only able to make it 10 minutes, but eventually got up to about an hour a day. Keep in mind though, I’d smoke a cigarette walking up to the gym, and light up again immediately after leaving.” I always thought that being super skinny would make me happy, like it was the one missing piece of my life. I bought countless exercise machines for my apartments, which all ended up sitting in the corner gathering dust. I bought DDR thinking that if I could exercise in a video game, that would do it. But it didn’t. I even tried “Sweatin to the Oldies” (which, for the record, everyone should do, because it at least gets you laughing and moving). But nothing stuck. Until I was finally ready. I can’t say what it was, but I just got up one day and said “ok, I’m going to do this now”. I can’t tell you what it was – I didn’t set a date ahead of time, I just woke up knowing it was time. I went on weight watchers, I started running. But as I started to feel the effects of the weight loss, I got obsessed. I’d weigh myself every day, I got a scale that measured every ounce so I’d know what I lost. Following this unhealthy plan, Staci went from 170 pounds all the way down to 117 pounds over the course of a year. And then she started to open her eyes… “I did lose the 50lbs that I needed to lose, but instead of ‘finding myself’ and becoming comfortable in my own skin, I ended up being LESS comfortable. Everything I did was based on appearance. I couldn’t do certain things because I was afraid I’d gain an OUNCE back. It got to the point where a friend of mine would message me all the time with just “EAT SOMETHING!!!”. I was tired all the time, I had no energy to do anything even when I was sleeping like 10 hours a night. the bags under my eyes were insane – I simply wasn’t getting the nutrients i needed. It was at this point that I dated a bodybuilder for a few weeks. He informed me I was doing it all wrong (but didn’t tell me what to do right, just said “youre doing it wrong). That made me start researching nutrition and strength workouts because I was so incredibly unhealthy, tired, and weak all the time. I got a set of 5lb dumbbells and a Jillian Michaels DVD and tried doing pushups. I remember struggling doing chest presses with the 5lb dumbbells. I was so weak. And I wouldn’t use weights at the gym because I was so scared of all of the boys on the weight floor. SO SCARED. As I found more info on nutrition, I started questioning Weight Watchers, and finally stopped going after I asked a question on how something was healthy and he pulled the line, “we’re not trying to get healthy here, we’re just trying to lose a little weight”. I started doing more research, read, and started my transition to eating more Paleo in April or May 2010. I upped my calorie intake to like 1500 a day and immediately started to feel better.” [Steve’s note: I understand that this representative of Weight Watchers certainly doesn’t reflect the beliefs and views of all employees at Weight Watchers. However, I do think WHAT you eat is very important along with how much you’re eating.”] Staci starts weight training, goes full Paleo, finds Nerd Fitness On June 1st, 2010, Staci’s work office opened up a gym with free weights. Because she was working out with coworkers rather than random strangers, she felt comfortable with strength training; she felt okay asking coworkers questions on different exercises. Over the next few months, from June until late August, she continued to educate herself on eating better and getting stronger: “I finished the paleo transition in August or September, and stopped counting calories. One of the best decisions I’ve ever made in my life; it’s a freedom I can’t even describe. I just…ate when I was hungry. I gained weight, but I stayed the same size clothes, so what the scale said didn’t matter. I went from 117 pounds (at my lowest) to around 130 pounds and felt GREAT about it. My scale broke in May, so I threw it away and only weigh myself probably once a month these days out of pure curiosity.” This is Staci at 117 lbs. on the left (doing her best “deer in the headlights” impression), and 131 lbs. on the right. It was right around this time on her search for Paleo diet information that she stumbled across Nerd Fitness and saw my latest article about the Legend of Zelda (her favorite video game series too). She joined our community, signed up for one of the monthly challenges, continued to put her focus on strength training, and made sure she ate enough to fuel her workouts. And then things got interesting. After tons of encouragement from members of the Nerd Fitness community (thanks Dantes!), she began a torrid love affair in October that most women would scoff at.</p>]]></content:encoded> <category><![CDATA[Loss And Muscle]]></category> <link>http://how-to-build-muscle.eu/LossAndMuscle/muscle-gain-weight-loss</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/LossAndMuscle/muscle-gain-weight-loss</guid> <pubDate>Mon, 09 Mar 2020 09:26:00 +0000</pubDate> </item> <item> <title>Workout Routines to gain muscle mass</title> <description>From the beginner trainer to the seasoned pro, there are times when you just need to switch things up and get out of a stagnant training routine. With all the training principles out there to pick from, it’s often tough to ...</description> <content:encoded><![CDATA[<img src="/img/6_weeks_to_super_strength_and.jpg" alt="6 Weeks to Super Strength and" align="left" /><p>From the beginner trainer to the seasoned pro, there are times when you just need to switch things up and get out of a stagnant training routine. With all the training principles out there to pick from, it’s often tough to decide which one will be the best for you. The History of the 5×5 Training Routine Looking to get bigger and stronger? Looking to bust through a training plateau? These are common issues that can often be addressed with the appropriate training program. Well, a routine that combines heavy lifting with a moderate amount of sets, utilizing low repetitions and very little rest time may be just what you’re looking for. The 5×5 routine has all of these elements and makes for a difficult and intense weight training session. The 5×5 routine has been in existence for quite some time and has been used by many athletes, from world-class strongmen and Mr. Olympia champions, to amateur athletes interested in gaining strength and muscle mass. Originally popularized by Mr. Universe Reg Park in the 1960’s, it was Arnold Schwarzenegger – himself a huge fan of Reg Park – that made this training principle famous after writing about it in his book, The New Encyclopedia of Modern Bodybuilding. This type of training is great for anyone looking to gain size and strength quickly by shocking their muscles into new growth. It’s extremely taxing on the body to train this way, as you’re using weights that range from 65% of your max up to 85% of your max. What is the 5×5 Training Routine? The 5×5 routine is actually very simple in its approach. All you do is pick an exercise, generally compound movements, and perform 5 sets of 5 repetitions. This is interspersed with 90 seconds of rest in between sets, and a full 3 minute break in between exercises. That’s it. Sounds easy right? Think again! During those sets you want to be using weights that challenge you and tests your limits to the point of failure. Traditionally you would perform the first two sets at the lower end (65% and 75%) of your weight range, and perform your last 3 sets at the higher end (85%) of your maximum weight range. In this way you’re preparing the body with progressively heavier lifts versus risking injury by jumping right into the heaviest weight. You can use the 5×5 routine for all body parts and can break your workouts into 3-day splits up to 6-day splits. It’s a good idea to split your routine like this due to the intensity of the training, and the stress it puts on your body. Ensure you have plenty of time for recovery (i.e. you can sleep for a good 8 hours each night) and that you can adequately nourish your muscles throughout the day. In fact, if you’re not tracking your macros, you should consider doing this throughout the time that you use this training protocol. You’ll want to be sure you are at the very least at maintenance (or more likely in a surplus if you’re looking to build muscle) – you definitely do not want to be at a caloric deficit. In the same frame of mind, a spotter is recommended to help you get the most out of this routine. Full Body 5×5 Workout The following are a few sample 5×5 training programs. Sample 1 is for beginner to intermediate lifters, while Sample 2 is for more advanced lifters. Sample Training Program 1 This is a great full body workout that you can do three times a week. Monday Flat Bench Press – 5×5 Bent-Over Barbell Rows – 5×5 Standing Military Press – 5×5 Wednesday Deadlifts – 5×5 Weighted Chin-Ups – 5×5 Barbell Squats – 5×5 Friday Dumbbell Rows – 5×5 Incline Dumbbell Bench Press – 5×5 Sample Training Program 2 This is a more advanced 5×5 split that incorporates more volume and frequency. As such, the trainee will require adequate rest on off days (try and get at least 8 – 10 hours sleep per night) as well as excellent nutrition to help your body heal. Please ensure that you have at least 1 year of training experience, and were able to successfully complete Sample Training Program 1 for at least 4 weeks in a row with no problem. Monday & Thursday Squats – 5 x5 Bent-Over Rows – 3×6 Barbell Curls – 3×6 Calves (Trainees Choice, 10 – 12 rep range) Wednesday & Friday Flat Bench Barbell Press – 5×5 Deadlifts – 3×6 Overhead Dumbbell Press – 5×5 Single Arm Dumbbell Rows – 3×6 Triceps Pushdowns/Skull Crushers – 3 x failure (10 – 12 rep range) Who Should Use the 5×5 program? Anyone interested in changing things up or looking to break through training plateaus should try this method. The best part about training in this style is that it can be used for just about any exercise and you can make your own changes to the training splits, the order of exercises and the weight being used. Bodybuilders can benefit from the 5×5 program when you need to increase muscular size. Powerlifters and Olympic lifters use this method quite often and make it a basis of their training. Even recreational trainers should give it a try, for the challenge and also the rewards. How would You Supplement a Routine like this? Due to the amount of stress you will be putting on your body by training like this, you’re going to need to supplement your diet with the right products. Pre-Workout Intra-Workout Post-Workout Considering the fact that the 5×5 routine is simplistic in concept, the fact that it is off the charts in terms of intensity ensures that it’ll provide you with the results you’re looking for. Have fun with it and try different exercises based on your perceived weak points. Remember, this is a program specifically designed to help stimulate overall muscular endurance and strength so you can bust through plateaus. I think it’s a great routine for everyone to at least try. Approach it with respect and enthusiasm and watch what happens.</p>]]></content:encoded> <category><![CDATA[Gain Muscle Mass]]></category> <link>http://how-to-build-muscle.eu/GainMuscleMass/workout-routines-to-gain-muscle-mass</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/GainMuscleMass/workout-routines-to-gain-muscle-mass</guid> <pubDate>Sun, 01 Mar 2020 09:13:00 +0000</pubDate> </item> <item> <title>Does building muscle Burn fat</title> <description>For years, products have been marketed with the promise of helping you burn more calories. But is there really anything you can do to increase the number of calories your body burns each day? Well, yes and no, experts say. The ...</description> <content:encoded><![CDATA[<img src="/img/12_laws_of_fat_burning.jpg" alt="12 Laws of Fat-Burning" align="left" /><p>For years, products have been marketed with the promise of helping you burn more calories. But is there really anything you can do to increase the number of calories your body burns each day? Well, yes and no, experts say. The truth seems to be that the No. 1 way to burn more calories is the old-fashioned way - by moving more. "Essentially, we know of no way to burn more calories or up our metabolism than to move more, " says Barry M. Popkin, PhD, director of the Interdisciplinary Obesity Program at the University of North Carolina, Chapel Hill. Still, research suggests that there may be a few other ways you can increase calorie burn. Here are eight possible ways to burn more calories and fight fat: 1. Exercise to Burn Calories Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University, put it simply: "The more time spent exercising and the more vigorous the exercise, the more calories will be burned." Indeed, obesity expert George Bray, MD, with the Pennington Biomedical Research Center in Baton Rouge, La., believes that taking a brisk walk every day is probably the single most important piece of advice for anyone wanting to burn more calories. Obviously, when you exercise, your body burns calories to fuel your activity. But exercise is the gift that keeps on giving. That's because even after your workout has ended, your body is still burning more calories. While it's hard to pinpoint just how long this effect lasts (it varies depending on body composition and level of training), "itâ\x80\x99s safe to say metabolic rate can be elevated with aerobic exercise for at least 24 hours, " says Wharton. 2. Do Strength Training to Build Muscle When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories - even when you're at rest - than body fat. According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.</p>]]></content:encoded> <category><![CDATA[Fat And Build Muscle]]></category> <link>http://how-to-build-muscle.eu/FatAndBuildMuscle/does-building-muscle-burn-fat</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/FatAndBuildMuscle/does-building-muscle-burn-fat</guid> <pubDate>Sat, 22 Feb 2020 08:46:00 +0000</pubDate> </item> <item> <title>Muscle mass weight Gainer</title> <description>PVL MUTANT MASS MUSCLE MASS WEIGHT GAINER 2.2KG OR 6.8KG ...</description> <content:encoded><![CDATA[<img src="/img/pvl_mutant_mass_muscle_mass_weight.jpg" alt="PVL MUTANT MASS MUSCLE MASS" align="left" /><p>PVL MUTANT MASS MUSCLE MASS WEIGHT GAINER 2.2KG OR 6.8KG 10</p>]]></content:encoded> <category><![CDATA[Gain Muscle Mass]]></category> <link>http://how-to-build-muscle.eu/GainMuscleMass/muscle-mass-weight-gainer</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/GainMuscleMass/muscle-mass-weight-gainer</guid> <pubDate>Fri, 14 Feb 2020 08:44:00 +0000</pubDate> </item> <item> <title>What foods will make you gain weight?</title> <description>The world is an uncertain place. Stock markets rise and fall, fashion trends come and go, and the things we could always count on one day vanish: Derek Jeter is gone, David Letterman is going, and Tom Brady has been deflated. But ...</description> <content:encoded><![CDATA[<img src="/img/foods_that_make_you_gain_weight.jpg" alt="Some so-called smart eats are" align="left" /><p>The world is an uncertain place. Stock markets rise and fall, fashion trends come and go, and the things we could always count on one day vanish: Derek Jeter is gone, David Letterman is going, and Tom Brady has been deflated. But in a world of confusion, at least there’s one thing you can rely on: Some foods will always be healthy and reliable. Like Mom says: Just eat your vegetables. Except not. Thanks to the brilliance of food marketers who can’t leave a good thing well enough alone, even these stalwarts of nutrition have somehow been rendered fattening. Here are five types of vegetables that you’d be better off avoiding—no matter what Mom says. Drenching vegetables in flour and oil makes for a meal in which most of your calories come from flour and oil. No vegetable is healthy enough to stand up to the onslaught. How Bad Is It? One serving of blanched green beans has 22 calories and 0 grams of fat. One serving of tempura green beans has 230 calories and 11 grams of fat. We know, some places make the tempura so light and flaky, it seems like that thin layer of deliciousness can’t possible add that many calories. But you can’t argue with the math—you’re eating 10 times as many calories. Oh, those clever food marketers. You can just hear the wheels spinning: If people think one fried vegetable—the potato chip—is bad for them, let’s fry other vegetables and hope they don’t notice they’re the same thing! We’re sorry to break this to you, but veggie chips are just as bad, if not worse, than potato chips. (And in a recent study, potato chips were ranked the worst food for weight gain out of all the foods that exist on the planet!) How Bad Are They? One serving of Terra Sweet Potato Chips has more calories, fat and saturated fat as a serving of Cape Cod Potato Chips. Though we like other products from their line, don’t assume it’s healthier just because the shade of potato is different. And if you really can’t quit the chips cold turkey, try one of our 10 Best Chip Alternatives for Weight Loss and stock to one serving to minimize damage to your midsection. The juice craze has probably done more for the diet industry than any other trend in recent history. And not because it helped people lose weight, but because it made people pack on pounds and go out searching for weight loss help. How Bad Is It? One small cup of Kale Orange Power Juice from Jamba Juice has 190 calories and 33 grams of sugar. That’s as many calories as a Krispy Kreme glazed doughnut. And the doughnut has 23 fewer grams of sugar, too. Smoothies are like juices on steroids. While they do contain more good-for-you fiber, they usually come with even higher calorie and sugar counts. Bottom line: Drinking your vegetables is the least tasty way to get a sugar high. How Bad Are They? A small Amazing Greens Smoothie at Jamba Juice is 420 calories and a whopping 54 grams of sugar. That’s as many calories as three cans of Coke and as much sugar as four giant Pixie Stix. Nobody wins here. Whether it’s artichoke or spinach, these dips sound so much better than “green-speckled sour cream dip, ” but that’s really what they are. Nothing sets your night of healthy eating off course like a big bowl of one of these party favorites. How Bad Are They? Two tablespoons of Marzetti Dill Veggie Dip gives you 110 calories, almost all of them from fat. And while there are plenty of vegetables pictured on the label, you’ll have to supply those yourself. You could eat two tablespoons of Kraft Mayo with Olive Oil straight from the jar and still get less fat and calories than you would from this “veggie” snack.</p>]]></content:encoded> <category><![CDATA[Weight And Gain]]></category> <link>http://how-to-build-muscle.eu/WeightAndGain/what-foods-will-make-you-gain-weight</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/WeightAndGain/what-foods-will-make-you-gain-weight</guid> <pubDate>Thu, 06 Feb 2020 08:40:00 +0000</pubDate> </item> <item> <title>Best protein sources for muscle building</title> <description>Selling a bodybuilder on protein is like selling an Eskimo on ice cream. It doesn't make a whole lot of sense. So I think I can cut out a lot of the cr@p that I use to expand your minds in other articles and this probably won't ...</description> <content:encoded><![CDATA[<img src="/img/the_protein_bible.jpg" alt="Quality Proteins" align="left" /><p>Selling a bodybuilder on protein is like selling an Eskimo on ice cream. It doesn't make a whole lot of sense. So I think I can cut out a lot of the cr@p that I use to expand your minds in other articles and this probably won't be a very long article. Then again, that's what I thought about my feature on creatine and that one ended up being 7 pages. For those of you just tuning in to our fair sport, here is the short state of affairs so far: Protein is the single most important nutrient to a bodybuilder. You can afford to slack off on any other nutrient for a period of time and still minimize the damage, but a bodybuilder without protein is like a bar without beer. It's a ship sinking faster than the Titanic in a heavily mined area amidst falling comets and two heavily armed hostile battle-ships. At one point the FDA calculated that you needed 0.8 to 1 grams of protein per kilo of bodyweight. As with most of the FDA's calculations they were for a 2000 calorie diet and grossly underestimated. Lately the recommendation the experts are issuing for athletes is 1 gram per pound (2.2 lbs to a kilo) of lean bodyweight. Those of you who know me best understand that I've started a bit of a crusade against misinformation and overpriced supps. Too much protein can have side effects. If they take up too large a part of your diet it can cause gastro-intestinal disorders the likes of which you have never seen. Chances of you consuming that much is unlikely, but if not for you, at least consider those who live around you. Unused protein in the intestines can lead to some really foul-smelling gas. Protein in your gut attracts bacteria that transform its smell to something between a cadaver and 3-month old egg whites. Sources Of Protein The sources of protein are many, and each has its values depending on the aminos they're made up of and the length of the chains of aminos. The ones you should be considering are soy, milk, egg, meat, casein and whey protein. One of the most frequent questions I get is "What kind of protein should I get?" That's a question you wouldn't pose if you understood protein. Diversity is important: To get a good spectrum of essential amino acids, which in turn produce non-essential amino acids. By making sure you get enough protein, you in turn make sure you have more than your share of essential aminos and that alone is enough to make your body function properly and recuperate better from all the strain you subject it to. Biological Value Proteins are ranked according to Biological Values (BV), arbitrary numbers given to protein to show comparisons in their availability within the body. At the time the system was introduced eggs were given the highest BV of 100 because they are the most bio-available natural protein. Afterwards whey was isolated from milk and shown to have a higher BV, and depending on the process used can yield percentage from 104 to 154 on the scale. BV scales are a useful tool in putting together a complete protein, but it pisses me off that it's being used as a sales-pitch by companies promoting their whey products. Obviously a high BV brings with it certain downsides. The easier it absorbs the faster it absorbs. The faster it absorbs the faster it's rendered useless within the body, which makes taking it in large amounts at once impossible. Some would have you take 50 grams of whey in one sitting, and I guarantee you 25 to 50 percent of that is being wasted. Whey Protein Isolate: Max BV Of 157 The highest yield of protein currently available, it's a derivative of milk protein. Its short chains and peptides make it available for absorption within ten minutes of ingestion sometimes. It's kind of a protein booster. If you asked which protein is best to invest in WPI would be it. No sane nutritionist would tell you otherwise. But caution is the key. Taking in more than 30 grams at once is not advisable because of its short-lived half-life. The best way to counter this effect a bit is to mix it in milk and not water. As I explained in my last article the casein in milk protein slows down the digestion of the whey protein, which may give it more time to absorb. It's a bit of a time-release mechanism. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. So whey is the best protein, especially on a diet. It also supplies the most aminos bodybuilders use. Its unfortunate high cost however makes me advise you to use it sparingly. Whey protein is the only choice when on a diet however. When on low carb diets whey can function as an alternate source of energy, sparing hard-earned muscle protein and glutamine stores within the body. Whey Protein Concentrate: Max BV Of 104 RELATED POLL Do You Prefer Whey Protein Concentrate Or Whey Protein Isolate? This protein was the first isolated whey, but with the emergence of Isolates, it has become perfectly useless. At only 4 points more on the BV scale it may be wiser to supplement with egg protein, the preferred protein source of bodybuilders as early as the 30's. Whey concentrate has taken on a life of its own in the industry because most companies are too cheap to use all whey isolates, and it's used as sort of stuffing of protein, just so they can say they use only whey protein.</p>]]></content:encoded> <category><![CDATA[Best Muscle Building]]></category> <link>http://how-to-build-muscle.eu/BestMuscleBuilding/best-protein-sources-for-muscle-building</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/BestMuscleBuilding/best-protein-sources-for-muscle-building</guid> <pubDate>Wed, 29 Jan 2020 08:40:00 +0000</pubDate> </item> <item> <title>Weight loss and muscle gain Pills</title> <description>It's always a wonder how male celebrities quickly transform into a better shape in a matter of months. For most guys who do hard exercise and strict diet, they don't seem to get as much results in the same amount of time ...</description> <content:encoded><![CDATA[<img src="/img/pills_to_lose_weight_gain_muscle.jpg" alt="Lifting and Gaining Weight" align="left" /><p>It's always a wonder how male celebrities quickly transform into a better shape in a matter of months. For most guys who do hard exercise and strict diet, they don't seem to get as much results in the same amount of time celebrities do. Though supplements that celebrities use aren't a big surprise, knowing the right ones are key to achieving desired results. Celebrities like Hugh Jackman and Gerard Butler are among the many Hollywood actors that use muscle-building and fat-burning supplements that gained them their "Action Star" physique. It goes without saying that their bodies were a result of combined exercise, supplements, and diet. On the exercise part, surely they had the best opportunities as they were provided Hollywood-grade trainers to help them shape up. In health magazines, most Hollywood actors share their workout routines and diet plans. But not all men are of the same body build. One workout and diet work for one person, and it doesn't for the other. Ever since the dawn of bodybuilding fame came to rise, there had been numerous brands and types of supplements that promise muscle-building results. Often, it provides dramatic changes only to show inconsistency in the long run. Some have adverse side effects that ruin one man's health. In a recent report from "Men's Health" magazine, they featured two supplements that had been effective with Hollywood actors and among the "MH" staff as well. These products are "Nitric Max Muscle" and "Anabolic Rx24". Nitric Max Muscle is an American-based pill supplement that has properties and nutrients dedicated to muscle building. As known media companies like CNN, and Men's Health have featured them, this supplement has been clinically proven to be safe, legal, and free of bad steroid-like side effects. Nitric Max Muscle gives enhanced athletic performance and strength, better blood and nutrient delivery to veins and muscles, and better improvement in muscle size and definition. Then the second supplement combined for Nitric is the Anabolic Rx24. Among fitness enthusiasts and muscle builders, "Rx24" is the preferred supplement because it beats all its competitors when it comes to results. This is also the reason why A-list celebrities use the product. Combined with Nitric, it helps in the "shredding" of unwanted fat and excess weight in the muscle-building phase. Anabolic Rx24, being clinically tested safely provides an increase in calories burned, protection from free radicals to muscles, increased metabolism, and more. As Men's Health's research further tested the two supplements' benefits, it discovered that it allows the user to be free and less mindful of any diet. Like any other programs for weight loss and muscle building, it doesn't give too many restrictions. According to the tests, results were dramatically gained for only a month. It also showed no signs of any bodliy side effects, mood swings, sudden pulse rate increase or anything. With these supplements tested and proven, weight loss and muscle gain are going to be easy to achieve. Adding these supplements to exercise and diet programs promises success as celebrities and many users already had.</p>]]></content:encoded> <category><![CDATA[Loss And Muscle]]></category> <link>http://how-to-build-muscle.eu/LossAndMuscle/weight-loss-and-muscle-gain-pills</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/LossAndMuscle/weight-loss-and-muscle-gain-pills</guid> <pubDate>Tue, 21 Jan 2020 08:39:00 +0000</pubDate> </item> <item> <title>Muscle gain and fat loss diet</title> <description>I made a guest post today, on Mike O'Donnell's blog IF Life, and I thought I might post it here as well. Enjoy. Sure-Fire Fat Loss My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal ...</description> <content:encoded><![CDATA[<img src="/img/how_to_build_muscle_and_lose.jpg" alt="The 17 Most Effective Fat" align="left" /><p>I made a guest post today, on Mike O'Donnell's blog IF Life, and I thought I might post it here as well. Enjoy. Sure-Fire Fat Loss My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer. I also happen to be a proponent of intermittent fasting for health, fitness and fat loss. I have my own blog about fasting ( but when Mike asked me if I’d like to make a guest post on his blog, I thought that’d be a great way to present my method in greater detail. The Leangains protocol consists of two phases; 16 hours of fasting, followed by 8 hours of feeding. During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher. Protein remains fairly high on all days. That’s a very basic and general description of the protocol I employ; of course, variables change depending on goals, gender, age, body fat and activity levels, but it would be hard to describe it in greater detail without drifting off too far. Most of my clients are fitness enthusiasts, athletes and weight trainers, but the great majority of them have one thing in common – to look good naked. The ‘gain’ in Leangains can therefore be a bit misleading, as most of my clients wants to lose fat, while retaining as much muscle as possible in the process. While their diets might vary, it rests on some nutritional principles that I thought I’d present to the crowd reading this post. These principles will work for everyone, regardless of fitness level. Here are a few guidelines that I consider success factors for performance, fat loss and excellent diet compliance. • On workout days, break the fast with meat, veggies and a fruit. If you’re planning to train shortly after this meal, add a few carbs in the form of a starch source – potatoes or whole grain bread, for example. Make it a medium sized meal and don’t stuff yourself. Train within 3 hrs of having eaten this meal and have a much larger meal after your workout; in this meal, add more complex carbs – and you may even have one of your favourite treats as dessert, if it’s not too high in fat and if eaten in moderation. Good examples of what I refer to as ‘treats’: low fat ice cream, sorbet or JC’s cheesecake. Bad example: Chinese buffet or your son’s birthday cake. You get the point, keep it within moderation and don’t pig out. • On rest days, eat less calories than on workout days - do this by cutting down on carb intake, and make meat, fibrous veggies and fruit the foundation of your diet for this day. The first meal of the day should be the largest, in contrast to workout days where the post-workout meal is the largest. Largest doesn’t necessarily mean largest in terms of volume; I suggest getting at least 40% of your calorie intake in this meal, and the dominant macronutrient should be protein. I’ll have some clients eating upwards to 100 g protein in this meal, so don’t be afraid to pile on the meat (or whichever protein source you prefer). Fattier meat and fish like ground beef and salmon are examples of some excellent protein sources that may be consumed on rest days. • In the last meal of the day, include a slow digesting protein source; preferably egg protein, cottage cheese (or any other source of casein based protein). Meat or fish is also ok if you add veggies or supplement with fiber. This meal will keep you full during the fast and exert an anti-catabolic effect on muscle protein stores by ensuring that your body has an ample supply of amino acids until the next meal. • Whole and unprocessed foods should always take priority over processed or liquid foods, unless circumstance demands a compromise. For example, you might find yourself in situations when there is little time to eat or prepare foods – in such a situation, having a protein shake or meal replacement bar is ok, where as solid, more satiating foods should be consumed whenever there is ample time to cook.</p>]]></content:encoded> <category><![CDATA[Loss And Muscle]]></category> <link>http://how-to-build-muscle.eu/LossAndMuscle/muscle-gain-and-fat-loss-diet</link> <guid isPermaLink="true">http://how-to-build-muscle.eu/LossAndMuscle/muscle-gain-and-fat-loss-diet</guid> <pubDate>Mon, 13 Jan 2020 08:29:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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