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Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you’re getting these nutrients from, diet and nutrition tends to be the area people screw up the most. In fact, our diet plan is often the area we barely even care about in the first place. I hear it all the time. People tell me all about their workout routines and what exercises and muscle groups they train on what days and how much weight they lift for how many sets and reps and blah blah blah, but when I ask them about their diet plan, the answer is usually “it’s okay” or “I think it’s pretty good.” In reality however it’s often terrible, and it’s the #1 reason you’re not losing fat or building muscle or getting the results you want. The truth is, if your diet plan isn’t set up the way it...

Here's an easy to follow 3 day a week routine. You can definitely learn how to build muscle quickly with this routine. Matter of fact, it's much more effective for muscle gaining compared to the typical 5 day a week routines. Learning how to build muscle quickly is dependent on rest and recovery. A 3 day routine allows for proper rest and recover to take place, which will maximize gains. Let's get started: MONDAY - Chest, Shoulders, Triceps.  Bench Press (barbell or dumbells) 2 sets for 10-12 reps Pec Dec Machine -  2 sets for 10-12 reps Shoulder Press (barbell or dumbells) -  2 sets for 10-12 reps Shoulder Laterals - 2 sets for 10-12 reps Tricep Pushdowns - 2 sets for 10-12 reps WEDNESDAY - Legs (Quads, Hamstrings, and Calves)  Squats or Leg Press -  2 sets for 10-12 reps Leg Extensions -  2 sets for 10-12 reps Leg Curls - 2 sets for 10-12 reps Calf raises -  2 sets for 10-12 reps FRIDAY - Back, Biceps, Forearms  barbell row -  2 sets for 1...

Many people workout without really knowing what exercises really add muscle size. All workouts will help you add some muscle, but certain ones add considerable amount of muscle mass. I like to call these the basic exercises for getting big. Most beginners should start out with these first before moving on to another. Please use strict form and start off with light weight. Take your time while lifting and use full range of motion through out the exercise. Squat The squat is by far one of the best exercise you can do for developing muscle. It increases size in the legs and overall body size. This one movement can pack on loads of muscle when done right. I know many people who do just squats for building the lower part of the body. Bench Press I love the bench press. It's my favorite exercise to build the chest. Not only does it work the chest, but also develops the shoulders, triceps and abdominal. I recommend adding this to your workout routine to add size to your chest. People ca...

Most people think that if they do some weight lose exercise, they will also lose their muscles. This is never true because fat and muscle are not the same. You can also lose muscles when trying to lose weight if you are not doing it the wrong way. Below are some ways in which you can experience muscle loss during weight loss programs: 1. Weight training: This helps for easy loss of body fat, but if you do it too often without allowing your muscle to rest, your will experience muscle loss. You must rest for 24 hours after each weight training routine to allow your body to rest, else you will continue to injure your muscle and allow no time for healing and growth. 2. Eating a wrong diet: A good diet that supports weight loss and body building should consist of 60 percent protein, 20 percent carbohydrate, 5 percent fat and 15 percent of vitamins and minerals. If you avoid any of the above mentioned food nutrient, you may begin to experience loss of muscles. Also if you eat too much of a...

Chiselled jaw line, broad shoulders, muscular build, facial hair, a deep voice, and a high cheek bone are just some of the handful of characteristics associated with a man who has high testosterone levels. In general they are a manlier man, somebody strong and healthy. It is therefore no shock that women are more attractive to these men, as they show characteristics of a sexual partner who can provide healthy offspring. As a result these are more likely to be successful at reproducing. So it comes as no surprise why thousands of men wish to know how to increase testosterone levels, after all it is what makes a man a man. This article will provide you with information to do just that but also cover, symptoms of low testosterone levels, benefits of increasing levels but more importantly how to increase them. You should seek to increase testosterone levels only if they are low. It is true that you can have too much of a good thing and testosterone is no exception. How to increase testos...

Before I even discuss whether chin ups or pull ups is better, let us first distinguish the important difference between the two. With chin ups, your palms are facing toward you and your hands are in general closer together. Pull ups are done with your palms facing away from you and typically your hands are spread further apart. Chin Ups Vs Pull Ups- And The Winner is... To be honest there is no winner as it depends on what your goal is. Both are great compound exercises which target many muscles of the upper back, biceps and also other muscles such as the chest and shoulders which you may of not even thought it did. To make the most out of a compound movement, you will want to work the largest muscles groups and also have a wide range of motion. Pull ups win hands down when it comes down to working the larger muscle groups such as the lats. Chin ups are better than pull ups when it comes to range of motion and also works your bicep muscles more. As you can see they both have their ben...

Weight Training rest period are very important in a fitness regimen. Most people get so intense and focused on working out and just keep moving on with their routines that they forget rest is essential to recovery. Muscle is not built during a workout. It is actually built during rest. If you keep going and going without weight training rest periods then there is no recovery time and no muscle built. As you lift weights in the gym you are tearing the muscle fibers apart. The weight you lift and how intense your workout is will determine the damage done to your muscles. In this case damage is a good thing. Once you stop working out the muscle begins to repair and builds new muscle. If there is not enough rest time then the muscle can't regrow as it should. Most people get confused and do not understand the concept of recovery or why it is important. They think that muscle is built when they are lifting weights in the gym. They do not want to recognize that when they rest is when th...

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up: 1) Train for more than 60  minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle. 2) Follow a 'see food' diet. Often you hear that you should just eat as much as everything as you can. Well sure we need excess calories to build muscle mass but do you really think that stuffing yourself full of E numbers, simple carbs (sugars), fatty red meats, fast food and so on is going to benefit you long term. Of course not, stick to sensible nutritious foods and you will put on lean muscle mass and save your body from long term health problems...

If you look around at what people are doing in most gyms today, you'll see a sad sight. Most of the "lifters" are doing nothing but easy exercises like curls, raises, extensions, and the like. While these movements have their place they are NOT best for building muscle. This article will explain the 5 exercises that are best for building muscle. At the end of the article, discover the best, most proven system for building muscle, and learn how you can gain up to 40 pounds in 6 months. 1. Bench Press Everyone's favorite lift, the bench press is an exercises than is best for building muscle in the upper body when done correctly. Plant your feet solidly on the floor, arch you lower back, squeeze your shoulders together, and lower the bar to your chest before exploding upwards. 2. Deadlift Second only to the squat in effectiveness, the deadlift is best for building muscle all over the body. It uses nearly every muscle, from your calves all the way up to your traps. Take...

Muscle building is achieved to a great extent by people who are incredibly passionate about it. These people set goals and stick to them until they are accomplished. No "ifs" and no "buts." Yet with all this dedication, there are things that can ruin your goal and the body that you are aiming for. Bad Food Muscle building is hugely dependent on the types of food you eat. It is not enough just to workout. You also need to eat right. This means that you should stay away from foods like fast food and soda. You can eat these things on occasion, but don't overdo it. Make sure to eat foods with a lot of energy and protein in them like beef, pork, and some chickens. Eggs are good too. Steroids You have probably already had people approach you in the gym and ask you if you wanted to buy steroids off of them. Hopefully you said no and walked away. Steroids, my friends, is not the solution. No matter how strong and fast you can get your muscles showing, in the long run s...

Imagine this scenario. You join a gym; all charged up to become fit & muscular. You work hard on your muscle building routines & keep pushing yourself. You feel happy with your effort. After all, you have managed to stick to your fitness routine, much longer than before! But no matter how hard you try, you are not growing your muscles anymore! Sounds familiar? More then likely, you have been getting one or more of the following fitness principles wrong. 1.   Avoid Over-training Each time a muscle is used in an intense activity, it actually breaks down muscle fibers. Hence, they need some time to recover & be ready for training again. Most good muscle growing routines target a group of muscles only once or twice in a week. This ensures adequate time for muscle growth. 2.  Avoid Prolonged Workouts When looking to grow muscles, think quality over quantity. With longer workouts, your cortisol levels begin to rise. This can cause damage to the muscles rather than musc...

Testosterone, the holy grail of muscle growth. Simply put, testosterone is the most critical muscle-building hormone in your entire body. In addition, it is also one of the main limiting factors that determines how much muscle you can actually build. The higher your testosterone levels are, the faster and more easily you can pack on muscle size and strength. In this article I will be talking about how you can boost your testosterone levels using natural dietary and training techniques. But before that, I would like to give you an idea of some of the benefits of testosterone and they are as follows: increased muscle size and strength decreased body fat levels increased sex drive and endurance improved mood decreased levels of bad cholesterol Yes, you can get all of these and much more just by using these 8 simple ways to naturally raise your testosterone levels. But, just to make everything crystal clear, these natural testosterone boosters are not going to result in muscle gains tha...