• Push-ups: Tired muscles: chest, triceps, shoulders

The greatest benefits are achieved if you keep your back straight throughout the exercise.

• Lying leg raises:

Tired muscles: posterior thigh muscles, glutes, lower back
Lie stretched out flat on the floor, arms. Lift up your right leg, stay briefly in this posture and lower back leg. Exercise with the other leg.

• Abdominal muscles:

Tired muscles: upper straight and oblique abdominal muscles
Like the classic crunch. In addition, if you lift your head and your shoulder blades off the floor, rotate the left elbow toward right knee. Repeat the exercise on the other side.

• Squat, with or without riposte:

Benefits: leg and buttock muscles

• Do you eat instead of three large meals 5-6 smaller the better, ie, add the main meals with healthy snacks.
• Healthy snack: fruit, raw vegetables, nuts (especially almonds).
• Brush on 6 days a week, the unhealthy snacks from your diet: chips, cakes, sausage, candy. Listen to nibble on!
• Do not drink sweetened beverages and refrain from alcohol largely. Drink at least 1-2 liters of water, mineral water and herbal tea a day.
• Set on whole grains to (mostly).
• Dairy products: Switch to low fat versions.

Most bodybuilders focus on the consumption of protein and carbohydrates are left in the background. In this article we will leave everything you should know (and need to know) about the carbohydrate and carbohydrate supplements. Taken seriously you have to work your muscles, you must be eating a proper diet and Carbohydrates are a very important piece of the puzzle.

What are carbohydrates?

Before talking about the amount of carbohydrates you should consume to build muscle, we need a quick lesson in nutrition to know about carbohydrates, the source and the different types. Basically, carbohydrates are of two types: simple and complex.

Simple carbohydrates are found in natural and processed sugars and are rapidly absorbed by the body for use as energy. This energy is not long lasting and can often be followed by a drop in energy levels, resulting in the person feel tired and lethargic. Simple carbohydrates are generally not recommended for muscle building or maintenance of health.

Complex carbohydrates are those which constitute the bulk of the energy source in the body. Complex carbohydrates come in foods such as wheat, rice, potatoes, bread and oatmeal. Complex carbohydrates take longer for the bodies are converted into energy, but this energy is of long duration. A regular serving of foods rich in complex carbohydrates is recommended for all athletes. Complex carbohydrates are known as “good carbs” because they give long-term energy to work harder and feel better during the day.

Excellent, so pop a couple of pills before each meal and you’ll soon know exactly where you want to be – no need to train, and you can eat what ever you like. These websites usually have very convincing evidence, but do not cite research or studies. These products do not work as dramatically, as suggested in the ads, but can have a positive impact on their objective of gaining weight.

If you stop and control the ingredients of the pills, you see that are almost identical to the average multivitamin.

What manufacturers have done is to find a new market for their products in the industry of weight gain, and just returned from their branded products as a supplement to gain weight – a heavy brand! The reason why some people work is because small vitamin deficiencies can have a direct impact on their ability to gain lean muscle weight. If you have decided to employ an intensive training program and then the extra stress on your body create an increased need for nutrients, and a multi-vitamin should be the first thing in mind.

Even if something is given the title of a product’s weight gain does not mean that it will help you put on weight. Make sure you do your research. You definitely want to look into taking a multi-vitamin, since it is a great value to weight gain goals. However, his diet and training plan are the most important ingredients for weight gain plans.

Therefore, to begin a body building diet has to be richer in protein than any other diet plan. You also must have the right amount of carbohydrate energy transfer. Of course, any diet plan for a body builder has to be without trash like fried foods and sweets such as candy, etc flour products and alcohol are strictly prohibited and should do everything possible to adhere to a strict diet regimen if you want to add that extra mass and attractive build muscles.

It is important to remember that a body builders’ diet plan should take into account body weight and body fat and levels of any recommended diet should be adjusted accordingly. It is also recommended that anyone who is willing to increase muscle mass, you must break their daily food intake into several meals rather than focusing on a few meals to have on our daily requirement. Below is an example of body building diet plan, which generally works well with one focused on increasing muscle mass:

Meal 1: 6 egg whites, 1 egg yolk, 2 slices of low fat cheese, 3 oz of oatmeal, an apple or banana, 1 cup low fat milk.

Meal 2: 6 oz tuna in water, 1 whole wheat bagel, May 1 tablespoon low-fat, 1 tomato.

Meal 3: 8 oz grilled chicken breast, baked potatoes, 2, 2 cups salad, low fat dressing.

Meal 4: 4 oz turkey breast, 2 slices of toasted bread, 2 slices of low fat cheese, 1 cup low fat milk.

Meal 5: 8 oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil dressing.

Meal 6: 6 egg whites, 1 egg yolk, half cup of oat flour, 1 cup low fat milk.

It is also recommended that some daily multivitamin can be taken to supply the body with several micro nutrients needed for muscle growth. The previous plan meals should be spaced out over three hours in the gap between each. This plan provides the essential proteins needed to build muscle and carbohydrates needed for energy and the replacement of sugar. You must also have a lot of water a day, in addition to the diet.

If you really want to gain weight and build muscle fast then hard work is not an option. You can fiddle around with a lot of great exercises and routines all you want, but if you want results, you have to earn through their own sweat and tears.

This should be a reminder disappointing for most of you. There is great joy and a sense of power we can get from hard work and weight training is one of the purest and rawest of forms. There’s really nothing else out there who can relate to the ruthless and barbaric form of weight training.

It is, in essence, the man closest to a good buzzword, from hard work. And the results are always so well worth the work. To the extent that we have a solid routine and appropriate and consistent diet can actually learn to enjoy the hard work and the process of growth and development, both physically and mentally.

However much the industry can discuss, the technology can never substitute for hard work in weight training results. Sure, there are supplements and machines and computers that go out every day they say to make our journey to greater muscle seems “easier”, but none of these alone will replace the key ingredient in bodybuilding results.

Therefore, if you’ve been looking for some magic formula to solve all their weight and gain muscle mass building problems, perhaps you need look no further then the interior. Everyone can always ask honestly whether or not we are really working as hard as we should. And remember, not your child, you are only cheating yourself, nobody else. Success is 10% inspiration and 90% perspiration. Keep in mind that the next time you are trying to detect the cause of the lack of any progress that may be having.

The first myth is that athletes do not actually need more protein. This myth is totally false. Much research has been conducted in this area, and the persons involved simply need more protein. The more active you are the more protein you need.

Recent research suggests that active people need 1.2 to 1.4 grams of protein per kilogram of body weight. This is 150% to 175% more than the recommended daily allowance of protein. The strength trainers need even more protein, and 1.7 to 1.8 grams of protein recommended for each kilogram of body weight for this group of people.

The research also found that athletes who only in the recommended daily amount of protein actually lose muscle instead of winning. This is due to a decrease in whole body protein synthesis, which is common in athletes. The increase of protein recommended for athletes helps the body maintain a good balance of nitrogen, which is essential for bodybuilding.

The second myth is that high-protein diets are unhealthy or even dangerous. There has been a lot of hype about kidney problems and osteoporosis associated with a high protein diet, but no medical data to a backup.

Moreover, it was found that anyone who suffers from kidney problems and is also a high protein diet has a kidney problem before they started the high protein diet. It is true, however, that if you have a pre-existing kidney problem, a high protein diet is probably not right for you. If you are otherwise healthy, however, this just does not apply.

The third protein and protein supplement myth is that all proteins are essentially the same. In fact, proteins and protein supplements are not all alike, and different proteins have different functions for athletes. Different proteins have different proportions of amino acids, and different factors have a profound effect on the body, in different ways.

Through science, we now know what causes a protein quality. On the other hand, we know what those different makeup of a protein to the human body. When ready to start increasing your protein intake with protein supplements, you will want to learn all you can about the different types of proteins and protein supplements to ensure you are using the protein that is right for you.

Again, when you start bodybuilding, you will hear all sorts of information about proteins and protein supplements. Before purchasing any advertising, you should learn for yourself. Discovering the truth, uncover the myths and then do what medical science has shown, and ignore those false stories that no medical data support. There are many myths about protein and protein supplements. Make your company to know the truth. The size of your muscles depends on it.

- Food is the basis in this sport, anyone can train hard for an hour and a half 3 or 4 times a week. Feeding means up to 80% of the results you observe in terms of getting muscle tone, strength, hypertrophy, or fat loss.

- Eventually you will have to be willing to eat 5 times a day, and forget about the eating habits that people “normal” is. If you’re not willing to follow a diet, forget to get results quickly. So with the lifestyle, if you’re a person accustomed to social gatherings, in which often abuse alcohol, tobacco or recreational drugs, and litter reveals to you “binge” eventually have to leave all this if you want be serious in this sport.

- You must learn to be patient, bodybuilding is a sport where you can see results almost instantly, but depending on the degree of muscle you want to achieve, you must think in years, not only in months, and no matter what you do not want Arnold Swcharzzenegger get in the game think long term.

- No supplement alone will help you gain muscle mass or lose fat if not tied to a program of well-designed training and nutrition. I do not want to say that supplements are useless, but just bring you in many cases that extra power to your program, there are no big deal if you eat properly, then you can think of including a good complement, if not , do not think it’ll just throw your money. Begins with a good protein powder like whey, a good dose of vitamins and antioxidants like vitamin C and that will be enough to start.

There’s more recommendations, but I think these are some of the most important, do not pretend to be a killjoy and spoil your dreams of becoming a boy “Baywatch” for the next summer, but it is important to be realistic and you are aware that only with hard work, discipline and perseverance, you’ll succeed in getting the body you want.

Let’s face paying advertising companies announcing additions to this editorial is what makes this magazine can be maintained, the sale of supplements is a very lucrative business.

Although there are very good products, I must warn that no supplement will provide you a benefit if you fail in the first three pillars mentioned in the preceding paragraphs.

The issue of supplements is one of the most confusing, even more tangled with the full range of products and the hype of companies that promote each of them aggressively and that promise magical results quickly.

Although to be honest what worries me most are the people who buy and worse yet, they recommend supplements that should go straight to the trash.

Stories about beef liver, egg albumin and “Gainers” are less common every day thanks to the outreach and prevention have been doing since Muscleman some years ago, however there are many supplements that work and others that are promising.

Some of these can help you build muscle and lose fat a little faster, but like I said, none will work if you blow off your food and you train wrong.

Regardless of what you want to accomplish, I recommend you start with the basic stack of antioxidants like Vitamin C and E, B complex, Whey, creating and after that, you can already watch some more specialized supplements if your portfolio you permits.

Next time, ask how many calories a day, or the amount of each nutrient they eat is more, without being so scrupulous, just find out if they have no idea what a well-designed diet.

These unprotected souls wander the world believe that the solution to increase their muscle mass training is a novel, a magic routine or exercise in particular, the truth is that things are not that simple, for cite you an example, there is a girl my gym that makes each day of the week 2 hours of cardio, imagine the following scenario, I get to the gym, I change to train, I have my meeting with weights and cardiovascular exercise, give me a tour of the juice bar and although almost I never do, (well, the truth every day) before I made a look at the climbing area to see if you still encounter a pair of firm buttocks of some feminists who encourage me to stay, then I become a charmed snake moving their eyes to the rhythm of climbing, but almost always awake from my trance when I think I should go home and take my drink for the replenishment of proteins and good, in what was?, I remember!, so the that girl, believe it or not, spend over 2 hours and she is still in the cardiovascular exercise machines!

On one occasion when I ask about his diet, he said he made no, “and all and really can not stand any diet, are very difficult, if only I could convey this discipline of your cardiovascular exercise marathon ritual to how it feeds, it would have much less fat, a better body and probably hypnotize me when she had their cardiovascular workouts on the scale.

Most men who want to increase muscle mass does not go very well in this area of fine dining. They believe the solution lies in a couple of injections of Winstrol, train hard but they eat like chickens, that if they want to have body cover of Men’s Health, you need to read extensively articles have been published in Musclemag (especially Nutrient last he wrote to Dr. Solano), and others on your server which includes very basic concepts of this issue and examples of diets.