Top Foods For Muscle Growth

Muscle growth is the product of the body's repair process from damage done by too much stress. It is quite a slow process that is why bulking up requires hours of rigorous weight lifting. Packing up on muscles requires an increase in one's protein intake because the body needs to store new protein faster than it can break down. One must keep in mind though, that effective muscle building can only be achieved by proper training and adequate nourishment. Here is a list of top foods that are essential for bodybuilders:

1. FISH. This should top the list of every bodybuilder because fish, such as salmon or tuna, is not only packed with protein but also has healthy nutrients like omega-3 fatty acids. This particular fatty acid helps in improving weight loss and aids in proper metabolism. Additionally, saturated fat in good quality fish is almost non-existent. In order to show off your lean, striated muscle, we certainly don't want an unsightly layer of fat under the skin.

2. LEAN MEAT. Chicken is said to be the staple muscle- building food with its high protein and low fat content. It can be deliciously prepared in a wide variety of ways making dieting more of a treat than a burden. Lean red meat is also an excellent source of protein. It has higher fat content than chicken, but is well compensated by nutrients like iron, zinc and B vitamins. Rounds and loins are meat parts that are extra lean with maximum protein and fewer calories.

3. EGGS. The protein in eggs is the most easily absorbed by the body and specifically targets muscle growth. Also, one can get the most amount of protein with the least amount of calories from eggs.

4. NUTS. Nuts and seeds especially almonds and cashew are packed full of protein and antioxidants like Vitamin E, for prevention of free radical damage after heavy workouts. These are the perfect snack to munch on, providing high quality calories and a fuller feel on the stomach without the added pounds.

5. COTTAGE CHEESE. Casein protein, a slow digesting protein, is found in high proportion in cottage cheese. It is responsible for elevating blood amino acid levels, for a longer time than whey, making it the best food for muscle maintenance.

These are only a few of the selection that muscle builders will want to include in abundance in their daily diets, but they certainly are the best ones.



Source: http://EzineArticles.com/8801411

Girls Guide To Body Building - Do You Need A New Workout Program?

Are you planning to start a girl's body building program? You might have already read numerous articles about work out training programs or what exercises you need to start. Do not forget that in order to achieve a girl's body building program, you should follow it with a healthy diet.

Beef: It is essential in your diet plan if you are to build lean muscles because of its content such as zinc, cholesterol, protein, iron and B vitamins. It is highly advisable that you prefer to consume grass-fed cattle because they have upper concentrations of conjugated linoleic acid or CLA than those cattle raised conventionally. It boosts you to shed body fats.

Beets: It is a perfect source of trimethylglycine or also called betaine. It enhances your liver and promotes joints repair. Beets will also assist you in having the power and muscle strength that you need in order to perform the training program you have chosen.

Brown rice: It is a whole grain which is slow in digesting that helps you to keep extensive energy for your activities the whole day and throughout your work out. It can also improve the amount of your growth hormone which is very vital in boosting lean muscle growth, strength gains and fat loss.

Oranges: It promotes growth, muscle growth and endurance especially if you consume oranges before working out.

Cantaloupe: It is one of the best quick-digesting carbs. It is the best carb to eat in the morning after hours of sleeping or after your training program.

Organic Cottage Cheese: It is packed with casein protein which is excellent to nibble before going to bed. Casein protein is known as the gradual-digesting protein that you can consume which will prevent your muscles from being used as a source of energy while you are fasting at night.

Eggs: These are the best source of protein. Do not worry about the cholesterol content of eggs. Its cholesterol that helps decrease the level of bad cholesterol particles.

Organic Milk: It is rich in casein protein and whey. It is also loaded with amino acid glutamine and omega-3 fatty acids..

Spinach: It contains amino acid and glutamine which are essential in the growth of lean muscles.

Apples: Polyphenols in apples will help you avoid from suffering muscle fatigue and improve your muscle strength during your workouts.
Achieve your girl's body building program through following the strength training programs suited for you and consuming the above list of foods. It is highly recommended as well that you read articles on different myths about body building. You might be doing some myths that will put you on higher risks.
                                                 


Source: http://EzineArticles.com/7471902

How To Get Ripped - 7 Foods For Flat Abs

The key to having flat abs lies in your ability to keep fat from forming. So, watching what you eat is definitely a step towards the right direction. Couple that with the right exercise and soon enough your midsection will be as flat as a washboard (or at least very close to it).
Following are the foods that have a reputation for flattening bellies

 Avocado

A study in the journal Diabetes Care have found that people who consume monosaturated fat have less stomach bulge than those who consume the same amount of calories with minimal fats. Additionally, a study in the journal Obesity indicates that monkeys that ate trans fats have waistlines 30 percent bigger than those that ate monosaturated fats. What causes this is that monosaturated fats prevent blood sugar levels from spiking which in turn prevents your body from storing fat around your midsection.
The great thing with avocados is that they contain high amounts of monosaturated fats. To be more precise, half an avocado contains 10 grams of healthy monosaturated fats.

Green Tea

Green tea has been known to boost metabolism rate. According to studies, drinking three cups of green tea every day could boost your metabolism rate, enough to burn 30 calories (each day) or 3 pounds a year just from sipping your tea. This metabolism boosting power lies in the compound ECGC (epigallocatechin-3-gallate) that green tea contains. Additionally, the ECGC is also found to be capable of preventing the death of heart muscle cells following ischemia/reperfusion (restriction in blood supply) injury.

Yogurt

Even if you're technically fat free around your midsection, it is still possible that your belly will still look puffy. In addition to fat, abdominal bloating can also be caused by the excessive production of gas by bad bacteria residing in your belly. The good news is a cup of plain yogurt can promote the growth of good bacteria in your stomach which, in turn, could prevent the accumulation of those nasty gas producing bacteria in your tummy.

Blueberries/Blackberries
Blueberries and blackberries are a very good source of antioxidants. As a matter of fact, they top the antioxidant chart. In addition to preventing cancer, antioxidants also improve blood flow which delivers more oxygen to your muscles. Having a good supply of oxygen in your muscles makes exercise easier, thus allowing you to work out harder, longer, and more frequently.

Bulgur
A study in The American Journal of Clinical Nutrition indicates that people who consume whole grains lost more belly fat than calorie cutters who fed on refined grains. The thing is, bulgur has more fiber and fewer calories than other grains. And speaking of fiber, fiber keeps your body's insulin levels low which, according to researchers, could shrink fat cells.

Chocolate Milk
According to the findings presented at the American College of Sports Medicine meeting in Seattle, athletes who consumed chocolate milk had lower levels of muscle damage than those who drank sports drinks (after four days of intense training). It has been found that chocolate milk makes carbs and proteins work better together thus promoting muscle building.

If you began reading this wondering how to get ripped, well, these foods can help you. But, of course, you need to do weight training, too.



Source:  all-bodybuilding.blogspot.com

Top 10 Vegetarian Sources Of Protein

Whether you're a vegetarian , or not there are lots of tasty meat-free sources of protein that also pack additional health benefits. Read through the list of the top 10 vegetarian sources of protein below and tell us your favorite in the comments.


Source: all-bodybuilding.blogspot.com

How to Get the Best Physique

How to Get the Best Physique

1) Working out too much:
Everyone trying to get the best physique or dream body that they want think that the best way to get it is simply just by exercising as much as possible. Let's face it, if it was that easy, any male or female could be in the best shape of their life in a week. The correct overlooked way is to let your muscles rest after a workout. For example, if you work out a certain muscle group two days in a row without rest then they are not getting enough time to develop, and you will actually lose muscle. Yes, you can lose muscle and many people succumb to this by not letting the targeted muscle group rest.                        
2) Depending on supplements:
Don't get me wrong, supplements can be a key component when trying to get a ripped body, but if you're at the local store everyday of the week trying to find the best supplement then let me be the first person to tell you to stop. It is a mistake that the average strength trainer makes. The true results come from the workout itself and not the enhancements. Stay away from the pills and powders, and focus more on your workouts and diets. Which leads to my next point about diets and different foods.
3) Improper dieting:
If you want the best muscular physique you can possibly get then you're going to need a proper diet. It's not all about getting the biggest piece of meat you can eat,and feel relieved once you have a decent amount of protein in your body. Fruits, vegetables, and even foods high in carbs are just as essential. Remember, variety is the spice of life and in this case, it's one of the biggest factors in having a great body.                                                                                                                                
4) Going for muscle mass:
Too many people looking to get a good physique think they should be lifting the heaviest weights they have and building muscle mass. What they don't realize is that by doing so, they are actually working towards the bulky look that many body builders have. The hard truth is that you have to use lighter weight and do more reps to get lean muscles. Those are the muscles that give you the attractive look you're going for and the body people will envy.                                                                            
5) Not slimming down:
Anyone looking to put on muscle and get the best body need to build muscle as well as lose fat. If you try to gain muscle while having excess fat, you're only going to get stretch marks and look burly. You're reading this because you want an amazing body, not to be the biggest looking male or female on the planet. In order to do so, you need to slim down. This is much easier than building muscle believe it or not. Different ways to lose that gut and work towards a six-pack is to jog, swim, do cardiovascular workouts, and most of all, just be active.


                                                                                 Article Source: http://EzineArticles.com/7482281

Best Foods for Bodybuilding

Best Foods for Bodybuilding

There are two major reasons why obesity is on the rise. People are not moving their bodies (exercising) and the consumption of processed, high fat foods is skyrocketing. Bad food choices are a key factor that seriously increases your weight and creates a multitude of health problems. Beer and chips do not create muscle!
You need not to go Mars however to find something special to bulk up and build your muscles. You can find the most powerful muscle building foods in your local supermarket.
Identifying Bad and Good Foods
The simple logic to finding good food is - looking for food that is high is value such as protein, the right amount of carbohydrates and good fats, vitamins and minerals.
Bad foods are generally foods that are ready to serve in 5 minutes like - burgers, pizzas, hotdogs, various forms of pre-cooked and processed meats, battered fish and chips, potato chips, ice cream, cold drinks and sweet dishes that contains high volume of sugar. Alcoholic beverages like beer and wine also add a huge amount of unnecessary calories to your body.

Before we move forward, we need to know, what kind of food builds your muscles? Well, the answer is those that are protein rich. Only a protein rich diet can build your muscles by supplying the necessary amino acids to complete the protein chain for successful muscle building. Basically, our body requires a number of proteins to build muscles, so it is essential that you consume different proteins in order to complete the protein chain.
Here is a brief list of those foods that can help you to bulk up:
Eggs
This is an affordable and very useful protein source for body builders. The main benefit of egg protein is that it absorbs very quickly and gives you amazing results. But keep in mind that you should only have the egg white not the egg yolk, as egg yolks contain large amounts of cholesterol. Usually, one egg contains 50kcal with 84% of protein, 0% fat and only 8% of carbohydrates. It is cheap and a very good staple food for bodybuilders.
Turkey and Chicken
Both are excellent sources of lean meat. Red meat is good for muscle building but it has some drawbacks. You can't consume red meat in large volume, because it creates digestive problems and other issues - whereas chicken and turkey don't cause those problems. Usually, a chicken or turkey breast contains 9 grams of protein (approx) and they are a very good source of vitamin B and phosphorous.
Fish
Fish is another great source of protein and it contains nearly 0% carbohydrates. It should be a regular part of your diet. Fish not only contains protein, they also contain several other important fatty acids like omega -3. Omega-3 and other essential fatty acids keep your heart healthy, is great for your skin and for maintaining brain function (and intelligence). It also very good for your eyes. If you are trying to reduce your weight, then you can't eliminate fish from your diet as fish oil is very good for reducing fat. Fish is easier to digest than beef or pork. Just don't have it battered!
Other foods
Other high protein food include nuts, legumes and beans, cheese, red meat, yogurt, and spinach, which all work very well for muscle building. You must also hydrate your body with plain water at regular intervals to avoid dehydration. For serious body builders, check out the range of protein powders to give you a real muscle building edge. Coupled with a fruit and berry shake, these can improve your efforts ten fold.



Source: all-bodybuilding.blogspot.com

Insulin in Body Building

Insulin is a natural hormone that is secreted from the pancreas inwards reply to high carbohydrate levels.

Its principal role is to regular carbohydrate levels inwards the body.  The role of insulin inwards torso edifice is a controversial field of study equally using it is constituted equally steroid role together with it is used to raise a torso edifice workout.

When blood carbohydrate levels are high, insulin plant to increment the storage of glucose which provides complimentary release energy to the body.  

The practise good of insulin role inwards torso edifice is to render to a greater extent than free energy which allows for longer together with to a greater extent than intense workouts.  While insulin does brand for a conducive anabolic surround inwards the body, it tin genuinely practise to a greater extent than impairment than good.

Diabetics are non able to hit their ain insulin which is why they must either accept synthetic insulin or command their insulin product through diet.  If you lot are non a diabetic, taking insulin when you lot don’t demand it volition drive your pancreas to halt producing it naturally.  What is the halt event of that?  You volition essentially get a diabetic.

Unfortunately, inwards the torso edifice world, insulin is readily available if you lot simply inquire for it.  It is taken inwards the class of a shot one time a twenty-four hour period together with is oftentimes used to “bulk up” earlier torso edifice competitions past hardcore torso builders.

The insulin will “force feed” the muscles alongside sugar.  

An increment inwards carbohydrate volition permit for longer workout fourth dimension earlier you lot are exhausted, but it volition equally well drive impairment to your natural insulin producing abilities.

We practise non inwards whatever style certify the role of whatever ersatz substances inwards your torso edifice program.  You should strive for a good for you lot torso when you lot kickoff working out.  Introducing substances similar insulin into your torso inwards amounts that your torso can’t accept volition practise to a greater extent than impairment than good.

For a diabetic, insulin role is necessary.  It saves their lives together alongside allows them to live a normal lifestyle amongst their disease.  When insulin is used inwards torso building, serious complications tin arise that tin touch your power to fifty-fifty proceed inwards this sport that you lot belike love.  You shouldn’t accept chances alongside your wellness – no affair what your torso edifice goals are.

Insulin role inwards torso edifice tin atomic number 82 to to a greater extent than or less serious wellness problems including coma, elevated blood pressure, together with an increment inwards your respiratory rate.  When you lot role insulin equally a torso edifice supplement, you lot are seriously risking your wellness together with well-being.