Yovani L asked:


I need help, i cant find any sites that can help me with finding out what foods i should not eat while lifting weights/building muscle. This is for my school project, im explaining weight lifting.

Earl

ms. finch asked:


what foods should i stay away from when building muscle? and can i build muscle by doing everyday chores like gardening, vacuuming, washing the walls, etc,etc or will that just tone my muscles instead of build them?

Linda

eightieschick37 asked:


Hi everyone, ok. I’ve stopped smoking about 1 1/2 ago, since then I’ve been working on my cardio. I decided that I would like to jog, ultimately become a decent runner and maybe do small marathons. I’ve been doing like 20 minute jogs and gradually building speed, I’m at 5.0 now. But I need to know what Vitamins I should take to build strong muscle and agility, to withstand the training I’m about to sustain. I have a trainer that I will be working with, actually starting today. Also, I’ve been attending cycling classes, and some days I could barely finish the classes. Does anyone have some insight? Also, I’ve heard that Creatine is very good for muscle build.

Richard

Erik M asked:


is cheese deep good for building muscle(i know it has calcium) is it good for the muscle?

Justin

spedo09 asked:


I’ve been working out for a couple of months now at a local health club.. I don’t see very many results so far (I’m a small build). What do you suggest I need for building muscle..

-Do i absolutely need protein drinks or ‘Muscle Milk’?
-What sort of lifting should I be doing (Reps, and how often each week).
-Any other suggestions?
I’m not trying to figure out how to lose weight, I’m small enough as it is I’d just like to know how to build muscle

Paula

James Wong asked:


If you’re a member of a gym, I’m sure you’ve seen plenty of people on the treadmills. Many people choose to focus strictly on cardio for their workouts. It’s usually the people who want to lose weight who believe solely in cardio too. But actually, cardio alone won’t help you shed those extra pounds. A successful weight loss program combines strength training with cardio.

Light cardio is the perfect way to begin an exercise program because it helps raise your heart rate and burn calories at a faster rate. After about 10-20minutes of cardio you will be ready to begin your strength training and muscle building exercises to begin burning that excess fat.

Before we continue, I need to clear up a few stereotypes and misconceptions about strength training and muscle building. For women, there is a pretty common fear that by toning up your muscles and doing strength training exercises, you’ll gain so much muscle mass that you’ll be all big and bulky like men. That’s just not the case for most women, obviously excluding those women seen on muscle fitness magazines whose aim is to build muscles to the extreme).

Women do not have the physical capacity to become big and bulky unless performance enhancing drugs are used. Also, it is important to note that working to build muscle is the most efficient way to increase your metabolism all day, every day, thus enabling you to burn fat 24 hours per day.

Whereas the fat burning effects of light to moderate cardio are apparent while the exercise is being performed, the fat burning effects of weight lifting and anaerobic type exercises can last 24-72 hours after your workout!

Choosing and creating your own muscle building training regime can be difficult in the beginning; it can be hard to know where to start. First, it is important to know that when it comes to building muscle you have to give your body sufficient rest in between workouts; nothing more can be accomplished by wearing out your muscles and working out each and everyday. This resting period can be anywhere from 24-48 hours after an intense workout and will vary based upon your exercise intensity.

With that being said, many fitness professionals choose to work out a different muscle group each time they visit the gym. By setting up a strict schedule you can cover each and every muscle group in turn and repeat this cycle each week. A more efficient approach however is to use total body movements such as squats, deadlifts, pull-ups/pull-downs, and various presses.

Total body exercises are crucial to transform your body and work it in ways that go beyond just athleticism. They are the secret to increasing your body’s ability to burn fat outside of the gym, without breaking a sweat!

No matter what you think your problem areas are, you still want to cover your entire body and every muscle group. Whether you choose to start with your legs or arms or glutes does not matter as long as everything gets covered during a week of working out. Let’s start with your abs.

When it comes to achieving great abs, consistency is very important. You will be amazed just how much ground you can lose by skipping your abdominal routine for only a week. With that being said, your abs should be worked on at least 2-3 times a week.

Whether you choose to do crunches, sit-ups or hanging abdominal exercises the best way to start for beginners is to do 1-3 sets of 12 repetitions and then work your way up from there. Many people prefer to use the stability ball when it comes to abdominal workouts to put less pressure on their backs, this is your choice, and the results are arguably the same. Essentially, if you are a beginner, any exercise will do the trick!

Your arms and back can be done together or on a different workout day. For many people their backs can be quite sensitive and even problematic and by working out the back muscles you can lessen the occurrences of back pain. Your goal should be to both lengthen and strengthen the muscle groups in both the upper and lower back.

If you’re a member of a gym, there should be weight training machines that focus on strengthening your back. If you’re a home-gym kind of person, you can complete body weight exercises to achieve similar results. These exercises can be anything from leg lifts to back extensions.

Your butt, hips and thighs can be grouped together and there are many different exercises for these muscles groups which allow you to constantly switch up your routine if you begin to become bored with it. Squats and lunges are perhaps the best exercises that work the major muscle groups of the legs.

You can choose to use extra weights for more resistance but this is not necessary for beginners. Simply conduct 2-3 sets of 12-25 repetitions and feel free to escalate as your body progresses. If you do have a gym membership you can consider adding weights to your squat and lunge movements to make them more difficult.

Starting off slow is always the best way to go and be sure to add some type of progression to increase the intensity of your workouts as you become stronger. Remember, consistency is the key. Just visualize yourself adding more calorie burning muscle mass to your body and you will be on your way to using this powerful concept of muscle building to elevate your weight loss to an entirely new level!



Mildred

Shawn Lebrun asked:


Some women are afraid to engage in exercises that allow them to build muscle.

They have the misconception that doing so will give them a manly figure.

However, that doesn’t have to be the case. Exercises that allow you to build muscle will make you look leaner and healthier than ever.

Since muscle weighs more than fat you will also find that your metabolism is revved up.

That means you will burn more calories than you did before. If you are attempting to lose weight such efforts will certainly be beneficial to you.

Many personal trainers are encouraging women to build muscle as well.

Even if they have successfully lost weight they may not be happy about how their body looks.

Areas of loose skin such as on the arms, legs, and stomach can make a woman feel unattractive.

Exercises to build muscle though can help to firm up those areas so a woman does feel good about how she looks.

For most women, using small amounts of weights can be very effective. You don’t have to lift large amounts in order for resistance training to be effective.

You need to start out where you are a comfortable and then work from there.

You will start to feel that you have more strength as well as firming up not long after you incorporate such a regular exercise routine.

Women need to realize that they won’t build muscle like men do. This has to do with the fact that men have so much more testosterone in their bodies.

Women bodybuilders have to take a variety of steroids to be able to really build those huge muscle masses.

It is important for a woman to take her current body type into consideration when it comes to how to build muscle.

If you already have a muscular build then you will find it is easier for you to continue to define it.

Those women that have a round body with excess fat will need to work on losing fat at the same time in order to see results.

Those women with a very slender build may not see the results of their efforts to build muscle.

However, they will notice they continue to get stronger which will benefit their body as well.

For many women, endurance is something they struggle with from the start of their efforts to build muscle.

Make sure you use lighter weights than you can handle to start out with.

Focus more on the number of reps you are able to accomplish with them than the overall weight of what you are lifting.

Women can definitely benefit from exercises that allow you to build muscle.

Take the time to learn the various exercises that are a good match for our current fitness level. You also need to make sure you perform each one correctly.

Failure to do so can result in disappointing results. It can also result in injuring yourself.

As your level of fitness increases you can move on to more difficult exercises designed to help you build muscle.



Courtney

Tony Smith asked:


Building muscles fast require that you do a few things properly. And it’s essential that you incorporate effective muscle building strategies if you are serious about building quality muscle. So, what I’m going to do is share with you the fastest way to build muscles.

The first thing you need to focus on is your training. You should train at least 3 times a week. Make sure you add compound lifts to your workouts. Compound lifts consist of squats, bench press, military press, and deadlifts.

Also, be sure to change up your workouts every 4 weeks. Changing your workouts will force your muscles to continue to grow. If you keep doing the same workout and same exercises over and over again, your muscles will get use to it and stop growing.

Another thing you should focus on when trying to build your muscles fast is nutrition. Make sure you eat alot of protein and carbs. You should eat at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight.

An example would be if you weighed 180 pounds, you would intake 180 grams of protein and 270 grams of carbs.

Also, be sure to add these proteins to your meal plan: eggs, steak, beef, chicken, salmon, and cottage cheese. And for carbs, add these to your meal plan: pasta, brown rice, apples, oatmeal, and whole wheat bread.

The fastest way to build muscles also includes one more thing. It requires that you take supplements. The supplements you should consume are whey protein, creatine monohydrate, bcaa (branch chain amino acids), and vitamins. All of these supplements are safe and won’t cause you any harm.

To get the best results from the supplements, drink your whey protein with complex carbs (apple, oatmeal, or banana) about 1 hour before your workout. And drink another whey protein shake with simple carbs (gatorade, honey, a few pieces of white bread with jelly, or baked potato) immediately after your workout.

Also, after your workout, take your creatine and bcaa with your whey protein shake.

These muscle building tips are the fastest way to build muscles. Follow these tips and you’re guaranteed to notice a difference in your muscle mass.



Nathan

Chase asked:


What protein shakes are best for building muscles and fast? I need to have an increase in muscle in about two months and i need protein shakes, but i don’t know which one.

Kimberly

Tony Smith asked:


Eating the right foods is just as important as training hard. It can actually determine how fast you build quality muscle. So, what I’m going to do is share with you 15 foods that build muscle. That way, you can quickly and easily build muscle mass in a short amount of time.

The top 15 foods you should eat to build muscles are:

1. Steak (red meat)- good source of protein. Steak has vitamins and other nutrients in it that are crucial for muscle growth. The fats in steak has been shown to help increase your testosterone. If you’re serious about putting on muscle, add this to your meal plan.

2. Brown Rice- great carbohydrate source. Slow digesting, which means it won’t spike your insulin levels.

3. Pasta- great source of carbs. Two cups provide about 90 grams of high-quality carbs. This will definitely help you build muscles.

4. Avocado- Helps increase your testosterone and also has other health benefits.

5. Eggs- This is a must if you are trying to build muscles. Great protein source.

6. Chicken- Lean protein. Great for anytime of the day.

7. Fruits (apples, bananas, strawberries)- Carbohydrate source. Also, fruits have many health benefits.

8. Oatmeal- Complex carb. Great for helping with carb intake.

9. Turkey- Great for lunch. Excellent protein source.

10. Salmon- Good source of protein. Salmon has omega fatty acids in it. Its a serious mass builder. You should eat this at least three times a week.

11. Cottage cheese- slow-digesting protein. Cottage cheese is a great late night snack.

12. Salad- Add olive oil and vinegar to your salad. It has alot of health benefits.

13. Tuna- Lean protein source. Tuna also has fatty acids in it. It’s great for helping with muscle growth.

14. Whole wheat bread- Great carb source.

15. Almonds- Great as a snack. Almonds have a decent amount of protein in it. It also has healthy fats in it. And is good for increasing testosterone levels.

Eating these foods is important if you’re trying to build muscle. Don’t skip meals. Make sure you eat every 2-3 hours. You should intake at least 1 gram of protein per pound of body weight per day and 1.5 grams of carbs per pound of body weight per day.

An example would be if you weighed 200 pounds, you would consume 200 grams of protein per day and 300 grams of carbs per day. This will ensure that your body is constantly in “muscle-building” mode. If you don’t intake enough protein, your muscles won’t grow.

These are the 15 foods that build muscle. Add them to your meal plan. Train hard. Drink plenty of water. And watch how fast your muscles grow.



Kim