snickleboom asked:


Whenever I workout or anything to try to tone my legs, I end up getting a ton of muscle. I was wondering if anyone had any advice on working out my legs in a way that would tone them but not build muscle. I cannot afford a gym membership right now and I’m not able to run because of asthma. (These are not excuses I’ll do anything else). Also, I’m looking for a fairly quick way to do this.

Carrie

as_ne_fool_can_see asked:


I am starting a new work out routine and I was just wondering if muscle building drinks work for women? I see them advertised all the time and I was just wondering if they will help build muscle and burn fat for women? I don’t want to get bulky but I want something that will help me burn some fat during workouts. And if so, what are some of the best kinds to use? Thanks!

Bruce

Ryan Cote asked:


“The Truth About Building Muscle” by Sean Nalowanyj is a common sense fitness and nutrition program that shows you how to build muscle mass, increase strength and burn off excess body fat.

The muscle-building program is based on the law of progressive overload and shows you how to use more weight with more repetitions to build strength as quickly as possible. By cycling a specific series of weight lifting exercises and following a sensible nutritional routine, you can build ripped muscles without the use of nutritional supplements, a personal trainer, high tech equipment or illegal drugs.

Some of the secrets “The Truth About Muscle Building” will reveal include:

* The way to build strong, ripped muscles in just 2 hours and 45 minutes each week.

* Why gaining strength is the single most important factor for gaining muscle.

* The reason why popular terms such as “the burn” and “pump” really don’t work.

* How to calculate your own perfect diet based on your goals, along with the exact amounts of carbohydrates, protein, water and fats to maximize your ability to build muscle.

* The secret of how to block out muscle pain for a completely beneficial workout every time.

* How to keep your body in a constant anabolic state to build muscle 24 hours a day.

* The proper techniques and cycling for weight training routines.

* Effective, 15 minute cardio workouts that burn fat without losing muscle.

* How you can use the critical three hours after you workout to propel weight gain.

* Unbiased reviews of 20 of the leading body-building supplements.

All of these techniques are outlined in everyday language that is easy to understand. The 249 page eBook also comes with 7 supplemental bonus gifts, which make it easier for you to develop your fitness and nutritional routine based upon your personal goals:

* 26 Week Workout Plan and Printable Log Book;

* Full Exercise Database featuring full motion video of over 100 of the most effective weight lifting exercises;

* Three months of personal, one-on-one email support with 24 hour responses from Sean himself;

* Online Muscle Building Video Lesson Series;

* “The Top 12 Mistakes Revealed”, an MP3 audio course;

* MGT Progress Tracker 6000, a 3 month membership to a software that you can use to track every detail of your individual muscle building program;

* Lifetime ebook updates.

So if you’re looking to build muscle mass and strength, you might want to consider trying “The Truth About Building Muscle.”

This unique weight lifting and nutritional program allows you to customize a program to build strong muscles and burn fat without supplements, subscriptions or a personal trainer. The program features outstanding support, including personalized online advice from its creator, at a realistic price.

The result is incredible muscle growth and strength that you didn’t even know was possible.



Leslie

Richard Knight asked:


Copyright © 2006 Richard Knight

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.



Joe

jesus asked:


I’m male, 19 years old, 5’11 185lbs, I’m fairly muscular and I’m currently working out hard to put on more muscle mass. My ideal weight for myself in my current condition is about 178lbs or so, however, I have been told that doing cardio such as running is counter productive for muscle growth. Is this true and is it possible for me to maintain very low body fat while building muscle or is the extra weight just something I have to deal with for the meantime until I get the size I want?

Juan

Jerold Smith asked:


It is not surprising that there is a lot of confusion in these modern times on how to exactly build muscle. Besides that, there are just too much information and misunderstanding on how to build muscle such as what type of equipment to use, how long one should spend in the gym, whether or not to use steroids.

Therefore, you must be aware and do your own research on the principles of muscle building.

Despite the information overload out there, principles do not change. For example, you must begin to understand how muscles are formed. Muscles are formed when they are recovering, not when you are in the gym.

When you are in the gym pumping away, you are actually creating micro-tears in your muscles. Therefore, when your muscles recover, they will naturally form better muscle tissues.

Combined with proper nutrition, it will escalate the recovery process of your muscles, resulting in bigger, leaner muscles. This is a principle you must remember.

Therefore, there are a few things other principles and points you must keep in mind in order to build muscles effectively.

1) Do not attempt a low calorie diet.

Increase in the intake of calories in you wish to gain weight and build muscle effectively. Protein and fats are a great source to start with to boost your body with the calories it needs. However, be careful with consuming too much calories as you will gain too much fat instead.

When you try to lose weight or fat by starving yourself, your body will lower its metabolism rate to preserve energy. Muscle building requires you to burn as much energy as possible. This is exactly why people lift weights. They want to burn as much energy as possible, to create as much micro-tears as possible for the muscle to recover and become bigger.

2) You must have a proper nutrition intake.

Just by lifting weights alone is not enough. You need to know the right nutrition intake to consume. This is important because without the proper nutrition, your body will lose muscle instead of gaining muscles. With proper nutrition, using free weights and heavy weights will quickly give you the muscles that you desire.

Having proper nutrition to build muscles also does not mean it is all protein based products. Although many perceive protein to be extremely important and the only nutrition needed, this is not true. Protein is definitely important but effective muscle builders know exactly what and the right amount of nutrition to consume.

3) Muscle building is a long term endeavor

When you start building muscle, you must realize that it must become your lifestyle. Although results can be achieved in a few months using proper methods and routines, you must continue to work and endeavor on this lifestyle. If not, your muscle will slack and eventually it’ll be back to square one again. But don’t worry, if you can hang on for a few months to achieve the body you want, you won’t find this lifestyle difficult.

Therefore, muscle building can be fun and extremely rewarding to boost your confidence and to increase the quality of your life, However you must remember to be practical at all times.



Randy

Tony Smith asked:


Building muscle quick is easy to do. All you have to do is follow simple blueprint that allows for maximum muscle growth over a short period of time. So, what I’m going to share with you are some tips on how to build muscle quick. That way, you get the most out of your effort in the gym.

The first thing you have pay attention to when trying to build muscles quickly is your nutrition. You have to eat alot of protein and carbs in order to grow. Make sure you eat at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight.

An example of this would be if you weigh 200 pounds, you’ll want to consume 200 grams of protein per day and at least 300 grams of carbs per day. This will help your body stay in “muscle-building” mode all day, everyday.

Some foods you should eat are red meats, salmon, eggs, cottage cheese, fruits, chicken, turkey, whole wheat breads and pastas, and brown rice.

Along with nutrition, you should train hard in order to quickly build muscle. Make sure you do mass building exercises. These exercises consists of bench press, squats, deadlifts, barbell curls, and military press. You should do about 4-5 sets of 6-8 reps.

Be sure to train at least 3 times a week. Don’t train more than 5 times a week, though. You don’t want to overtrain your muscles. If you do, you’ll actually lose muscles instead of building muscle.

Before your workouts, you should consume whey protein with complex carbs (oatmeal, apple, or banana). And after your workout, drink 40 grams of whey protein (about 2 scoops) with simple carbs (powerade, white bread with jelly, bagel, or baked potato). This is important if you want to build muscle quick.

These are some tips on how to build muscles quickly. Use these tips and watch how fast you grow.



Randy

?/? asked:


Im 17 years old and i really want to put on alot of muscle and get big. If i have sex or masturbate will that prevent me from building muscle in any way ? I heard that you lose testosterone when you have sex/masturbate and you need testosterone to build muscle. Thanks !

Ellen

Chris Chew asked:


So you want to build muscles to look like superman. So you hit the gym frequently to workout your muscles. Two months down the road, you still look more or less the ssame without increasing any muscle mass. Why?

This is because in order to build muscles effectively, you will need to know the science of building muscles. You must know exactly what to do in order to get those toned and defined muscles. If not, you will be wasting your time in the gym or worse, even develop bodybuilding injuries because you did not approach it in a scientific way.

That said, do you know that there are a few types of different muscle fibers? Some of these fibers have the ability to grow big and provide you with massive strength while others such as endurance muscle fibers are likely to remain small but allow you to use them for many hours.

Now can you imagine what will happen if you spend most of your time in the gym working out on these smaller type muscle fibers? Do you really expect to grow big when you are doing this?

I am not saying that these smaller muscle fibers cannot increase in size, on the contrary, you can make, it is just that you need to train them a little differently. Your calves and forearms muscles are such examples.

Many a times, when people’s workout methods are wrong and their muscles don’t grow, they pin it down on genetics. Have you ever heard people exclaiming, “Oh, my muscles are not growing poor genes.” Then they whine and whine about how their parents and siblings are also small built. So it is probably the genes.

Whining about your “genetics” does nothing but instilling into your brain that “you won’t be able to build nice muscles.” And you know what? With the law of attraction, then you really won’t be able to build big muscles because you will not be working out hard enough or find out more about the science of building muscles since you think that you are in a hopeless at building muscles. Then why on earth do you go to the gym for?

While you may not be able to become a professional bodybuilder, there is no reason you why you can’t build a handsome muscular body. You can still build reasonably big of muscles and get ripped, regardless of your genes.

What will allow to build bigger muscles will be two things. How smart you work and how hard you work. If you are working out smart and hard, you will be unbeatable in getting that fabulous body which you dream about. To work smart, then you must know the science of bodybuilding and not just to lift weights randomly. You must also know how to eat correctly to feed and boost muscle growth.

So if you really and seriously want to build a body of your dream, then you must study the science of bodybuilding or hire a personal trainer to help you build muscles effectively.



Sandra

Chris Chew asked:


There are many factors to consider when you want to know how long will it take for you to gain and build muscle mass. Questions like are you eating enough and the right nutrients to accelerate muscle growth, are you exercising correctly and regularly and do you have the genes for quick muscle growth need to be addressed.

In this article, we shall discuss whether you have the genetic make up to gain and build muscles quickly. Don’t despair if you don’t because this is only one of the several factors that determine how long will it take for you to build muscle mass.

It is certainly helpful to know your body type when you want to build muscles. By knowing your own body type, you can then plan your nutritional and exercise program to suit your specific body type to encourage muscle growth.

We shall discuss the 3 common body types and their characteristics here.

• Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

• Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone’s envy.

You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.

• Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer.

You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

Now that you have identified your body type, you can then write down your goals, objectives and the methodology you wish to take to gain muscle mass. By having a specific body building program to follow, it allows you to take concrete actions each day to achieve your muscle gain goals. How long will it take to build muscles and gain muscle mass certainly depends on the body type you have but it will also depend on numerous other factors.



Tyler