In the present era, although there are many programs to gain weight and muscle, most of them do not teach the natural way to do it. If you are really motivated to look healthier naturally and to gain weight and muscle optimally, then it is best to primarily opt for the following four crucial steps that are covered in this guide.
Step 1: Select Balanced Diet for Weight Gain
The diet to gain weight and muscle does not necessarily pertain to eating lot of fats but it normally refers to consuming more energy in relation to the amount that is spent by your body. The diet to gain weight and muscle should be compromised of not only nutritious but also high calorie food. The most essential component here is protein and the recommended daily allowance of protein uptake should be 0.8 per kg of body weight.
Good sources of protein are lean red meat, chicken, turkey, low fat milk and yoghurt, low fat cottage cheese, egg white, canned fish, soy products and many others. In addition, in diet to gain weight and muscle the carbohydrates and fats also should be consumed in balanced form. The good source of carbohydrates are whole meal bread, potatoes, brown rice, pasta and etc. Fatty acids like omega-3 and omega-6 should be taken. These include tuna, salmon and flaxseed oil.
Step 2: Start with Lifting Heavy Weights
Once you have developed optimal control over your calories then you have to initiate the prime workout of lifting heavy weights to gain weight and muscle. This will give you dual benefit, gaining your desired muscle and losing the amount of excess fat that you have gained.
However, there are few important points that you have to consider while doing the work out. Opt for longer recovery periods. There's no point in training if you are not fully recovered. To avoid injuries make use of spotters when lifting weights. Subsequently you can introduce carrying out the cardio but ensure to keep it at the required maintenance level just 2 to 3 cardio in week will be optimum to keep your heart in good shape, choose a program that is specifically for the full body.
Step 3: Choose the Perfect Kind of Workout
The workout to gain weight and muscle covers many options from strength training to cardio and yoga workouts. The strength training workouts offer the ways to develop lean muscle tissue and get stronger. These will include the routine for the complete body. Then, there are cardio workouts which are essentially for conditioning the heart. These incorporate a variety of activities to keep body fit and engage the mind.
Yoga is considered to be the most unique exercise for flexibility to gain weight and muscle. Yoga is specifically for the body and mind exercise to reduce the stress. In addition, to gain weight and muscle for optimal result, balance the exercises for lower body, chest, backs, shoulders, abs, biceps and triceps.
Step 4: Opt for the Essential Supplements
It is not only best for your health but also to optimally gain weight and muscle to primarily opt for the basic supplements. These include the multiple vitamins clubbed with mineral formula. Moreover, you have to consume 3 grams of vitamin C which has to be divided in three equal portions and taken in three serving's day round. Then 200 mcg of chromium picolinate is to be taken.
Last but not least go for the essential fatty acids like flaxseed, fish and virgin olive oils. In addition, glutamine and creatine are recommended. It is even good to look out for the vital and natural testosterone boosters in order to gain weight and muscle. Thus, today with existence of innumerable knowledge resources the tedious process to gain weight and muscle has become comparatively an easy option for everyone.
Danesh is an expert writer on gaining weight and build muscle. Watch this free presentation to see why 97% of all bodybuilding advice is dead wrong at www.buildmuscleguide.com [http://www.buildmuscleguide.com]
There are several muscle building guides available on the internet. While some of them are good and worth a read, there are most of them which are plain wrong or at times can be a shameless sales pitch to some so claimed supplement which can do more harm than good.
First of all before choosing any muscle building guide, one has to understand that it is not necessary to take supplements or steroids to gain muscles. You can have a world class body without any of the supplements. The most important factor for any muscle builder is to get the simple basics right and this is exactly what most of the people struggle to get.
For building muscles one has to get the right combination of exercises and diet - whatever may be your current body shape. When it comes to diet, it is important to take the right diets at the right time.
Your hormones play an important role in muscle building. The right muscle building guide should help you understand how to use your hormone secretion cycles to maximize the muscle gain. For example, insulin acts as a driver to drive the glucose into the muscle tissues as muscle glycogen. Hence, immediately after the workout when the muscle glycogen is emptied, it is necessary to take sugar (carbohydrates of low GI) to trigger the insulin response. This will result in the glucose being stored as muscle glycogen.
In this way, by using the right diet to manipulate the hormones to work for you, so that you could build massive muscles in quick time. The muscle building guide that you choose should explain the foundations of body building including the exact exercises to follow, exact diet to be followed each and every day of the week and lay down the clear easy to follow step by step blueprint for you to follow.
You need the right Muscle Building Program [http://www.musclebuildingreport.info/review/?track=09] that explains clearly the exact step by step diet and exercise routines that you need to follow each day to build a Magnificent body. Visit Muscle building guide Review [http://www.musclebuildingreport.info/review/?track=09] now to Transform your body into a Greek God like physique.
For a long time, confusion surrounded creatine monohydrate like football players on a fumble. Everyone wanted a piece of the ball, but everybody had questions: is creatine safe and effective, or is it dangerous and over-hyped?
I'm Layne Norton, a natural pro bodybuilder and Ph.D. in Nutritional Science. With my background, I can cut through the bro-science and bring you the true science.
Let's clear the field and get to the core.
Creatine monohydrate is one of the most heavily researched and widely debated supplements available. Ever. It's also one of the most effective. Learn what it is, how it works, and why you should be using it.
Crea-what?
Let's start at the top. Creatine mono isn't some super-chemical created by a bodybuilding Tony Stark. It's actually an organic acid found naturally in food, and it exists in significant quantities in meats like beef and fish.
Creatine is nitrogenous, which means it's nitrogen-containing, and is made from a combination of 3 amino acids (the building blocks of protein): glycine, methionine and arginine.
In humans, approximately 95% of creatine is stored in skeletal muscle where it exists as creatine phosphate and can donate its phosphate molecule during certain metabolic processes. We'll discuss the importance of this in greater detail soon.
Building muscle takes a lot of work, and to get the most out of the gym you've got to put your best effort into it.
If you're wondering whether you can benefit from creatine supplementation, consider your fitness goals. Creatine is primarily for people who are looking to maximize muscle, strength, and/or performance gains.
So, if you're trying to get bigger, stronger, and maybe even lift longer and heavier, creatine can help. If you're not trying to do any of these things, go take a nap and come back when you're ready.
The Energizer Bunny
Creatine supports these goals because it can be used as a source of energy for anaerobic work, which includes high-intensity weight training and cardio work like sprinting.
Supplementing with creatine has been shown to significantly increase the concentration of creatine in muscle. Remember that, in muscle, creatine is found as creatine phosphate and can act as a phosphate donor. Our body's energy currency - a molecule called Adenosine Tri Phosphate, or ATP - happens to use phosphate to power certain cellular processes.
During exercise (and other activity), ATP is broken down to Adenosine Di-Phosphate (ADP), where it loses one of its phosphate molecules. The loss of this phosphate essentially provides the energy to power your cells during any activity, including exercise.
As your ATP stores become depleted, performance can suffer. Creatine phosphate can help restore ATP by donating its phosphate to ADP to reform ATP. In this way, creatine can help improve performance and has also been shown to increase strength and power.
Size Matters
While all this performance and strength stuff sounds great, I'm sure you may be wondering what creatine will actually do for your body.
Creatine has also been shown to increase lean body mass, mostly through increasing the fluid content of muscle cells. While this may seem like an 'artificial' increase in lean body mass, keep in mind that muscle cells that are better hydrated are also more anabolic.
Additionally, creatine has been shown to increase the activity of muscle satellite cells, which may increase the overall capacity for long-term muscle growth.
So Many Options!
Every few years, it seems like the latest and greatest form of creatine comes out. Creatine monohydrate is the most common, and the most studied, form of creatine on the planet. It has proven its worth in research time and time again.
Nonetheless, many other forms of creatine exist - too many to name here - but none have shown the consistent results of creatine monohydrate. Fortunately for you, creatine mono is generally the least expensive form of creatine available, so it's good for the muscle and the wallet.
How Much, Man?
There are two traditional ways of taking creatine monohydrate. You can take 3-5g per day (depending upon muscle mass), which will saturate your intramuscular creatine stores in a few weeks. Or, you can load creatine at 15-25g for the first 4-5 days, which will saturate the muscle cells more rapidly.
While loading saturates the muscle cells faster, the downside is that you do not assimilate the majority of that creatine, so those on a budget may consider it wasteful.
Timing Is …
Many people consume creatine post-workout since it's been speculated that taking creatine after training will lead to better uptake of creatine into the muscle.
In all likelihood, however, this is splitting hairs. Consistent supplementation of creatine at 3-5g per day has been shown to saturate muscle cells, mostly regardless of time consumed. Therefore, I suggest consuming your creatine whenever it's most convenient.
Pack Your Stack
Creatine has been shown to work synergistically with both beta-alanine and HMB, so users who want to maximize creatine's benefits should consider supplementing with those products, as well.
Of course, your usual supplement foundation of a multivitamin and protein - whey and/or casein - still applies.
What To Choose
As a rule, I recommend purchasing supplements whose maker can provide lab analysis of their products. This ensures that what's on the label is actually in the bottle.
Based on current research, it appears that creatine monohydrate is the most effective creatine product available on the market today. If you are going to spring a few extra dollars for anything, then go for a micronized form of creatine monohydrate to improve mix-ability.
Other Sides To The Story?
When creatine was introduced to the market as a supplement in the early 90s, many anecdotal and theoretical side effects were brought up as potential concerns - including kidney and liver problems, dehydration and cramping. Thus far, short- and long-term research studies have demonstrated no side effects of recommended creatine use on kidney, liver and/or the heart. Additionally, creatine has not been shown to increase the incidence of cramping.
There is some evidence that creatine can increase dihydrotestosterone levels. Some have theorized that this may cause an increase in acne, but this has yet to be demonstrated.
Finally, strong anecdotal evidence exists that some users may experience gastrointestinal distress when loading creatine. This is likely caused by excess creatine intake exceeding the GI tract's capacity to absorb it, which could lead to gas and cramping due to the unabsorbed creatine.
If you experience GI distress during creatine loading, try reducing your creatine intake until you reach a comfortable level of intake. Alternatively, skip loading entirely.
Finally, if your physician has advised you against using creatine, then you should avoid it.
That's A Wrap
The bottom line is that creatine is one of the most effective and affordable supplements on the market today. I suggest it for anyone looking to improve muscle mass, strength and performance.
Forget the fumble of misinformation. Now that you know the facts, you can grab the ball and claim your creatine.
About The AuthorCompetitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success
Whey protein powder is as close as it gets to a "required supplement" for anyone looking to build muscle, gain a performance edge, drop body fat, or enhance overall health and wellness.
Whey does everything for you, it seems, short of unracking the barbell and bagging that gorgeous cardio-bunny's phone number.
So how does it work? How much is enough? And should you be using it?
Yes, is the simple answer to the third question. The first two, however, will require some explaining. So let's unscrew the cap on everyone's favorite supplement and take a closer look at the wonders of whey protein.
What The Whey?
Whey itself is extremely common. In fact, you've probably been using whey protein since childhood. Don't worry, nobody spiked your Cheerios. Whey is actually one of the two proteins found in cow's milk. Casein accounts for about 80 percent of milk protein, and whey accounts for the remaining 20 percent.
Ever opened a yogurt container and found a clear liquid floating on top? Yup, that's whey. Don't go slurping yogurt-juice by the spoonful. This whey isn't the protein you've heard so much about. Not yet, anyway.
To make whey protein powder, the good stuff, whey first needs to be extracted from milk. Ever eaten a chunk of cheddar? Cheese manufacturers do the same thing as supplement makers: they separate whey from milk solids. In fact, long before anyone understood the benefits of whey, cheese manufacturers considered it useless and dumped tons down the drain.
Once whey has been extracted and isolated, it's filtered to remove fat and carbohydrates. What's left is the protein you love. Then, the more the whey is filtered, the purer the protein becomes. As filtering and protein content increase, carbs and fat decrease. While this sounds simple, I wouldn't start pouring yogurt run-off into your Brita. The processing required to make whey protein is a bit more advanced.
The Wonderful Types of Whey
There are basically three major types of whey protein. Each reflects a different degree of filtering and processing. From the least processed to the most processed, the types of whey are: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein concentrate goes through minimal processing. As a result, it's often much cheaper than other forms of whey, making it a good choice for those on a budget.
Whey protein concentrate is made with gentle filtration processes known as micro- and ultrafiltration. These processes create a supplement that is around 70-80 percent protein, with the remainder being carbs and fat.
Whey protein is a fast-absorbing source of protein to support lean muscle! Great for anytime of the day - especially post-workout!
These processes also retain most of whey's beneficial peptide fractions, which are small particles of protein that perform various functions in the body. For example, whey peptides provide helpful antioxidant benefits and support immune function.
Whey protein isolate (WPI) is more protein-packed than concentrate. Isolate is made with longer filtration times or additional types of processing, such as cross-flow microfiltration or ion-exchange chromatography. These fancy methods basically make a more protein-packed powder.
Because of the additional processing, whey protein isolate often has protein concentrations higher than 95%. Isolate is thus a great choice for dieters because of its extremely low carb and fat content. It's also perfect for pre- and post-workout since it's digested and absorbed quickly.
Whey Isolate is a low fat, low carb, fast-absorbing source of protein. Great as a post-workout to help build muscle or lose fat!
Whey protein hydrolysate (WPH) is the most highly processed of all the whey proteins. Therefore, it's often the most expensive. It's produced by putting whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller peptide fragments.
Hydrolysis basically pre-digests whey protein, which makes the protein easier for the body to utilize. Because it's broken down and pre-digested, WPH is digested and absorbed even faster than whey protein isolate, making it the ideal protein around your workouts.
Hydro whey is digested and absorbed faster than standard whey protein! It's perfect for after a workout and mixes smoothly!
Of course, many protein manufacturers combine two or even all three of these whey proteins into one powder so you benefit from each form. When buying a new protein powder, check the ingredient label before dropping dollars and going all the whey.
Whey Sweet Research Round-Up
Regardless of which form you use, pure or blended, concentrate or hydrolyzed, whey protein is undoubtedly the king of protein supplements. There's a hulking body of research that suggests whey is better at stimulating muscle protein synthesis - the process that ultimately produces bigger and stronger muscles - than soy or casein.
Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.
In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion.
Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis.
Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout.
Still skeptical? Danish researchers found that subjects taking a whey protein shake before and after workouts for 14 weeks increased muscle growth by more than 25 percent, while those consuming a carbohydrate-based drink saw no change in muscle mass. (Suckers.) The subjects in the whey group also increased their squat jump height, while those with the carbs made no such leap.
Sure, the Danes pitted protein against carbs, but what about protein versus protein? An Australian study reported that male bodybuilders supplementing with whey protein while following a 10-week weight-training program gained an average of 11 pounds of muscle, while those supplementing with casein protein gained barely 2 pounds. The bodybuilders taking whey also experienced greater strength gains.
Fat-Burning Fuel For A Better Life
Whey is not only a powerful muscle-builder; it can also support fat loss. In fact, a recent study from the USDA reported that men and women drinking two whey protein shakes per day for 12 weeks (without dieting or exercising!) lost 5 pounds of body fat, dropped an inch from their waists and even gained muscle. Those drinking a similar amount of soy protein, however, didn't see any positive changes in body composition.
How To Use It So You Don't Lose It
Wondering how to add this miracle powder to your diet? The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.
Again, this goes back to whey's speedy digestion rate.
Providing a fast stream of amino acids to muscle tissue before, during, and immediately after resistance training promotes max muscle growth. Whole-food protein sources like chicken breast, eggs, fish and beef won't digest fast enough to be beneficial during these critical times.
Before weight training, take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After your workouts, go with 20-40 grams of whey to enhance muscle recovery and boost muscle protein synthesis.
You should also consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss.
Whey is the Way
No matter your goals, whey can help. It's one of the first supplements you should consider-if not the first-when starting a muscle-building or fat-loss program.
To get the results you want, you can't ignore training, you can't forget proper nutrition, and you can't be a cheese-maker. You can't waste your whey.
1. Optimum Gold Standard 100% Whey Optimum's Gold Standard 100% WheyTM has won the Supplement Of The Year and Protein Powder Of The Year awards for 2005, 2006, 2007, 2008, 2009 and 2010! Since the very beginning, Optimum Nutrition has raised the standard by which all other whey protein supplements are judged. Pick up some Gold Standard 100% Whey2. BSN Syntha-6 Syntha-6TM is the ultra-premium protein with an ultra-premium taste. Our multi-functional protein blend utilizes multiple individual proteins, each with varying digestive rates and distinct amino acid profiles. This combination ensures active muscles are fed for hours with the most complete blend of proteins available. Pick up some Syntha-63. Gaspari MyoFusion The competition between companies is fierce and the drive to sell more protein by differentiating a product by any means necessary (whether it's legitimate science or not) is prevalent to say the least. MyoFusion® delivers only the highest and most legitimately bioavailable proteins in existence - hard and fast!* Pick up some MyoFusion4. CytoSport Muscle Milk Muscle Milk® is an evolutionary muscle formula that promotes efficient fat burning, strength, lean muscle growth and fast recovery from exercise.* Designed after one of nature's most balanced foods: human mother's milk, Muscle Milk takes the guesswork out of high performance nutrition, delivering a precise blend of ultra-premium proteins, complex carbohydrates, functional fats, vitamins and minerals. Pick up some Muscle Milk5. Optimum Platinum Hydrowhey By combining the absolute finest ingredients with a series of highly specialized processing techniques Optimum Nutrition (ON) has created its most valuable muscle building protein yet.* Pick up some Platinum Hydrowhey About The AuthorJim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...
There are thousands of muscle-building workouts and meal plans. If you call yourself a "hardgainer," then you've tried at least half of them with only mediocre results. And you're ready to go Tasmanian Devil on the next person who says you just aren't eating enough.
Of course you have to hit the gym hard and pack in high-quality food to gain mass. You already know that. You're here because you need big-time help from supplementation.
So what supplements, you ask? Well, I'm glad you did, because I want to steer you in the right direction so you can start correctly using the right supplements for building muscle.
That's why I built a pyramid. No, in this case it's not a gargantuan stone structure built in the desert like the Great Pyramid of Giza. However, if the pharaohs of Egypt came to me today asking for a supplement plan to help them get jacked, I'd give them this one.
Ascend the supplement pyramid from foundational products to peak-performance enhancers, and you'll be set up for gains that'll get you crowned Emperor of the Kingdom of Muscle.
Setting the Foundation: Beginner Supplements
These products may not get glossy ads in the big magazines, but if you want to get big and strong then these better be in your cupboard or gym bag.
Multivitamin/Mineral
Eating a large amount of fresh fruits, vegetables and other foods will go a long way to giving your body its necessary vitamins and minerals. But when you're pursuing serious muscle gains, you will deplete a lot of those vitamins and minerals during training and then recovery.
You can't feel vitamins and minerals working inside your body, but they play major roles in your energy production, ability to recover, the growth and development of muscle tissue, your immune system, and your brain, heart and hormone function.
That's why you should help support your body's ability to function at peak performance with a high-quality multivitamin/mineral supplement. Don't be fooled by the grocery-store version of this supplement. Choose the highest-quality product in your price range.
Check out the reviews and ratings on products in the Bodybuilding.com store, and you'll see the products that have actually been helping people just like you achieve satisfying results.
Benefit from a wide mix of vitamins and minerals that support healthy body function and optimal performance.*
Guys - you don't really need a multivitamin that contains iron. If you choose a one-a-day type that does, follow the dosage guidelines carefully.Ladies - most women's multivitamins contain a little bit of iron to offset the loss from monthly menstruation.The easiest time to take a multivitamin is usually in the morning with breakfast. It's a good idea to take your multivitamin with food to help with digestion. Many multis have 2 per day servings, so take the second one with lunch.
Protein Powder
Hopefully you already have a protein powder supplement in your arsenal. If not, get one right now. It can be a real daily challenge to chow down on 1.5-to-2 grams of protein per pound of body weight, the going recommendation if you want to put on some serious muscle. If you're a hard gainer, you're going to have to push your limits.
Enter protein powder to help you reach your goals. Super-convenient, delicious, clean and nutritious, protein powders are serious players in the supplement world. There's a massive range of options: whey protein, soy protein, egg protein, beef protein, plant protein or protein blends, ready-to-drink shakes, meal-replacement packets or powders, zero-carb to medium-carb, sugar-free varieties, fruit flavors or the classic chocolates and vanillas.
If you really need it, there are weight gainers. These protein powders pack in usually two, three, or four times the amount of calories than the regular powders. Hardgainers may definitely benefit from investing in a high-quality weight-gainer product.
Getting sufficient protein is a must if you want to maximize your results. Lift yourself to LARGE with protein supplements!
With the third category of your supplement foundation, we're still supporting the most important aspect of building muscle: your ability to recover and repair. Recovery and repair of muscle tissue means new growth!
BCAAs are all about recovery, and they're rock stars at it. L-leucine, L-isoleucine and L-valine are the BCAAs. They are all metabolized in muscle - not in the liver like the other amino acids. Taking BCAAs may help provide your muscles with fuel for training, building blocks for constructing new muscle fibers, and support for strength and power. It's like getting three red shells in Mario Kart - you have three separate chances to blow the competition off the track, blasting you to first place.
In this case, the competition is any obstacle that keeps you from gaining muscle. You want to pass those obstacles, right? Start off with the foundational supplements.
Stacking the Pyramid: Progressive Supplements
Creatine
Since arriving in the early 1990s, no product has been hyped as much as creatine.
Um, that's because it works.
Your body has natural creatine stores, but when you start working out, those stores are depleted. Scientists found a way to provide a convenient source of creatine to supplement what we get from food. They keep tinkering with different formulas to get the most efficient and effective form. There's still a lot of debate about what the best type of creatine is for people wanting to build muscle.
So if you've never taken creatine, start with the basic creatine monohydrate product, an unflavored powder. Pure creatine monohydrate--micronized creatine is another great version of the classic-isn't a stimulant, so you won't feel a difference. But creatine works to support muscular strength, endurance, explosive power, and recovery.
Basically you'll get help banging out a few more high-intensity reps during your workout, pushing yourself to the next level of training, which could translate to the next level of gains. Creatine can be considered a foundational muscle-building supplement, but you should cover the previously-mentioned supplements first before moving on to a performance product like creatine.
Don't be afraid to browse your creatine options: micronized creatine, monohydrate, kre-alkalyn, creatine magnesium chelate and more. Some products (especially creatine monohydrate) will recommend a loading phase, and some won't. Make sure to read the label carefully. You might need a magnifying glass to read the microscopic print, so invest in one of those too.
Promote strength, power, and lean muscle with creatine - the biggest selection of creatine products at the best prices!
Here's another great recovery supplement. Glutamine is the most abundant amino acid found in the body and is a great anti-catabolic agent. It helps muscle fibers avoid the "breaking down" process. Glutamine also supports the immune system and the growth and development of muscle tissue. It can be taken before, during or after training. You can also take it throughout the day.
The longer your muscles remain torn down and tired, the more time you waste not building muscle. That's why recovery supplements are key to expanding your wardrobe - literally, because your shirts won't fit all your new muscle, right? At least that's the idea.
Reaching the Pinnacle - Elite Supplements
Pre-Workouts
I know I said you can't trust the sparkly ads you see in magazines, and I stand by that. But you will see a lot of pre-workouts in these types of ads, and some of these products actually do support stellar energy levels and workouts that'd make ancient Vikings proud.
Once again, check out the reviews and ratings of the products you check out. Many products have a proprietary blend, which means you won't know how much of each ingredient is included. But common ingredients include caffeine, creatine, arginine, beta-alanine, citrulline, carbs, and sometimes vitamins, minerals or electrolytes.
Pre-workout boosters encourage energy and focus so that you can blast through your workouts and see results fast!
Take frequent breaks from your pre-workout, otherwise your body will adapt to having the stimulus. That means you won't see the same effect over a long time. Take a break every 3-to-4 weeks for at least 3-to-5 days.If you take these products too late in the evening then you may have trouble sleeping at night due to the stimulant content.
Carb Formulas
Carbohydrates are a hot topic in the bodybuilding world. As your body's preferred source of energy, you tend to use carbs up fast when you train with heavy intensity. For hardgainers, it's important to get in a lot of clean carbs that will help power you through training and replace your muscular energy stores after training.
Just like with the protein, you can get carbohydrates from a variety of actual foods. There are also complex carbohydrate formulas out there that can help you get fast and convenient carbs for quick recovery. Carbs also may help stabilize your metabolism. You can mix these carb products with your protein powder to make a meal replacement or use carbs in your post-workout shake.
Supplement Like an Egyptian - Stick to the Pyramid
Although it may be tempting to want to reach to the top of the pyramid and pluck the coolest sounding products from their sacred place, don't do it. Here's why: they're booby-trapped, Jones, and here comes the giant boulder to squish you to your doom!
Well, okay, not quite, but you won't see good results from the top-tier products until you've got the rest squared away. Without the foundation, the pinnacle of the pyramid is just a small, triangular shaped structure sitting on the ground ... going nowhere.
Building muscle takes time. Supplements are not magical cures for gaining muscle. You must put in the hard work and effort into your workouts and nutrition. Only then can you invest in supplements, and even then it will still take more time than you want it to. That's okay, because it takes time even for the pros!
Supplements can support your goals, especially you hardgainers out there. For the convenience factor and the help with recovery, supplements are a no brainer. Start building your supplement pyramid, bro, unless you want your muscles to resemble those of a mummy!
About The AuthorBodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.
