It is a well known fact nowadays that your build muscle diet is a critically important component of your total fitness regime that will determine the degree of your bodybuilding success. If your diet is substandard and lacking in key nutrients and food types, regardless of how hard you train you won’t gain the muscle mass and definition you desire.

Let’s review a few simple but essential rules to follow to design and implement a superb build muscle diet, and then we’ll uncover some of the very best quality and targeted foods for building muscle mass. Here are some quick guidelines for a diet to build muscle:

1. Consume 6-7 quality, well-planned meals per day to sustain a high metabolism and avoid glycemic spikes. This will make it much easier for you to metabolize the required amount of calories in order for you to gain muscle mass. Also, it will ensure your body has high energy levels throughout the entire day to fight fatigue, maintain an elevated mood and assist recovery and muscle repair.

2. Your build muscle diet should consist of roughly 50% carbohydrates, 30% proteins, and 20% fats. This [...]]]>

It is a well known fact nowadays that your build muscle diet is a critically important component of your total fitness regime that will determine the degree of your bodybuilding success. If your diet is substandard and lacking in key nutrients and food types, regardless of how hard you train you won’t gain the muscle mass and definition you desire.

Let’s review a few simple but essential rules to follow to design and implement a superb build muscle diet, and then we’ll uncover some of the very best quality and targeted foods for building muscle mass. Here are some quick guidelines for a diet to build muscle:

1. Consume 6-7 quality, well-planned meals per day to sustain a high metabolism and avoid glycemic spikes. This will make it much easier for you to metabolize the required amount of calories in order for you to gain muscle mass. Also, it will ensure your body has high energy levels throughout the entire day to fight fatigue, maintain an elevated mood and assist recovery and muscle repair.

2. Your build muscle diet should consist of roughly 50% carbohydrates, 30% proteins, and 20% fats. This provides sufficient amounts of the amino acids you require to build muscle mass, and the energy you will need for your workouts for sustaining a high metabolic rate. Many bodybuilders make the mistake of eating too little fats, but they don’t realize that fats are crucial for optimal functioning and losing weight.

3. The timing of your meals is extremely important on a build muscle diet. Eat approximately 1 1/2 to 2 hours before you workout so your body has sufficient time to metabolize the proteins for building muscle and carbohydrates for energizing your workouts.

Also, be sure to eat within an hour after your workout, even if you only have time to drink a protein shake. This is necessary to maintain consistent nutrient flow to the muscles and other organs that have undergone the tremendous stress of your workout and are striving to recover and grow. Another time to drink a high protein shake is right before going to bed so you can build muscle mass while sleeping. Remember, your growth hormone output peaks in early sleep, so be sure it has the nutrients available to assist it in building muscle  and facilitate repair. Always eat as soon as you awaken since your muscles will be low on energy at that time and hungry for nutrition.

4. Add supplements to your build muscle diet to help you pump up muscle mass. Based upon what you can afford, consider taking Omega-3 fatty acids, multivitamins, creatine, DHEA, testosterone or its precursors, IGF-1 and whey protein. A healthy diet targeted at heavy lifting is crucial to build muscle mass; the right supplements can give your diet a massive energy boost.

5. Drinking plenty of water throughout your day helps your body build muscle mass. Water is important to many of your body’s functions including building muscle mass. Staying hydrated is necessary for peak cellular energy production, and helps clear toxic substances from the body. Drinking too much water at once can make you feel nauseated and bloated. It is best to drink smaller amounts consistently throughout the day. Water is an important complement to your build muscle diet.

Those were five good tips for building muscle mass. Now let’s look at the specific kinds of foods you should eat on your build muscle diet to optimize your exercise routines.

Protein is obviously essential to build muscle mass so you must get plenty of high-quality protein in your build muscle diet. These are great sources of protein: egg whites, turkey breast, cheese, tuna, cottage cheese, lean beef, salmon, chicken breast, and whey protein shakes. High quality whey protein isolate is best because of its quality protein density which has the highest Biological Value. That means it is easiest for your body to assimilate and use to build muscle mass, and filters out any unwanted substances unnecessary for the specific task of building muscle. It also has the highest quality protein profile, containing all the necessary amino acids in the right quantities.

Carbohydrates are another extremely important component of your build muscle diet because they provide the calories and energy that are needed to sustain heavy exercise and bodybuilding routines to build muscle mass. To sustain high energy and fuel your muscle growth add these foods to your diet: beans (high in antioxidants), sweet potatoes, whole wheat pasta, baked potatoes, brown rice, fat-free yogurt (providing enzymes helpful in digestion and nutrient assimilation), bagels, and oatmeal. Eat whole grain carbs whenever possible for the fiber, which is necessary for optimizing weight and helps fight disease.

Again, many people don’t realize it, but a well rounded build muscle diet must also contain the right amount of high quality fats in order to grow muscle mass. Include these good fats in your diet: flax seed oil, fish oil, olive oil, avocados, nuts, and peanut butter. The omega 3 fatty acids are one of the super supplements, beneficial for everything from protecting your brain to sustaining your heart and everything in between. A healthy lipid profile is vital for health and lean muscle mass.

Your body also needs a substantial supply of vitamins and minerals in order to function properly and operate in a state of health, especially under the increased demands and stress of bodybuilding. It is known that bodybuilders often suffer from a suppressed immune system because of the physical stress on their bodies. Your body must be healthy first before it can build muscle mass.

You should take high quality supplements, but you can also get substantial amounts of vitamins and minerals by adding healthy foods to your build muscle diet like asparagus, peas, spinach, beans, carrots, green beans, spirulina, acai berry, cauliflower, and broccoli. You should also make fresh fruit and vegetable juices which are packed with massive amounts of natural vitamins, minerals and other antioxidants.

By following these suggestions you will be able to build serious muscle. Remember that lots of calories are required by the body for both energy and to support the growth of enlarged muscle tissue. If you don’t consume excess calories you won’t grow. OK, now that you know what to eat to gain muscle, go do it.

Before starting any rigorous exercise program, you should consult with your Doctor in order to ensure that you are not endangering your health in any way.  In other words, it is important to be healthy before you begin exercising. It is also important to exercise in many cases if you are not healthy, but this must be done under the strict supervision of a health expert. Here are some exercise tips to make your exercise program work to your benefit, helping you lose weight, increase lean muscle mass and fight depression while maintaining your motivation and sense of fun.

1. Begin by finding an aerobic exercise [...]]]>

Aerobic exercises and strength training should be a part of everyone’s weekly routine (at least three times a week) in order to maximize their overall health, fitness and enjoyment of life. Exercise helps with weight loss by boosting metabolism. The healthier you are the better you feel. So it only makes sense that greater health leads to greater satisfaction in life. If you look around at the people with the biggest smiles on their faces, they are usually the ones who are healthy and active. Our bodies were made to move. Movement is life.

Before starting any rigorous exercise program, you should consult with your Doctor in order to ensure that you are not endangering your health in any way.  In other words, it is important to be healthy before you begin exercising. It is also important to exercise in many cases if you are not healthy, but this must be done under the strict supervision of a health expert. Here are some exercise tips to make your exercise program work to your benefit, helping you lose weight, increase lean muscle mass and fight depression while maintaining your motivation and sense of fun.

1. Begin by finding an aerobic exercise program that you find interesting and enjoyable so that you will be able to maintain it over a long period of time. Perseverance is key to getting fit and losing weight. If you start by working at an exercise program you don’t like, you will become depressed and won’t maintain the motivation to keep doing it on a daily basis, which is crucial for success. If you don’t enjoy exercising, you will soon be back on the couch watching TV, gaining weight.

2.  Many people enjoy walking, which is easy and natural, and find they are able to maintain a walking program three to seven days a week without much trouble. Walking is great because we can do it with a partner or in groups, and have great conversations. It is perfect for becoming more intimate with family, friends, or even conducting high-level business meetings. It is a great way to meditate, improving our mental health, and many great thinkers have said they got their best ideas when walking. That is because of the meditative quality of walking, which combines increased blood flow to the brain with a relaxed and rhythmic gait.

3. Wear comfortable, loose fitting clothing and good supportive shoes that are specific to the particular exercise activity you are engaging in.  By using appropriate clothing and shoes you will decrease your risk of injury while increasing your enjoyment. The more you exercise (within reason), the more you can lose weight.

4. Get basic training for your particular exercise regime. While you may not require extensive training in order to walk, many people actually walk incorrectly, which causes injuries to either their plantar fascia, shins or hips.  If you experience any pain in your legs or hips, definitely consult with a fitness expert who can show you what you may be doing wrong.

5.  Individuals who are attempting other rigorous sporting activities should also ensure that they get proper instruction prior to beginning the program. Especially if you’re rock climbing or doing some other activities that could cause serious injury or even death. You would be surprised how many people seriously injure themselves every year because they attempted to do activities they were not adequately prepared and trained for. Don’t be one of them. If you’re a guy and getting on in years, don’t try and show off or regain your youth overnight. Many injuries happen this way.

6. For minimal benefits, you need to exercise at least three times a week, which is ok for those who want to maintain their overall level of fitness. Those who want to increase their level of fitness should exercise five to six times a week, with increasing intensity. Plan exercise regimes that are age appropriate and in line with your abilities. Regular exercise has been shown to be anti-aging, increase weight loss and fight depression.

7. Incorporate some form of strength training into every routine in order to improve bone strength, muscle strength and tone, and cardiovascular health.  Strength training should never be done more than three times a week unless you are a bodybuilder or serious fitness buff, and there should always be a 24 hour window between each workout to allow your muscles to repair themselves.

8. Those without access to weights or hand weights can use resistance bands, which will help accomplish the same task.  These bands are sold in most department stores and can also be ordered online. The important thing is to increase resistance to the muscles, which builds strength and tone, increases metabolism and burns fat. An increase in lean muscle mass helps you lose weight, as muscle increases your metabolic rate, burning more calories faster.

9. Participants should always warm up before any sport, whether it’s weight training or an aerobic activity.  Warming up will ensure flexibility and blood flow to the muscles, decreasing the risk of any injury. Stretching is a great way to warm up before exercise. It is also a great way to reduce stress and relax when not exercising. Doing mild calisthenics will also increase blood flow to all muscles of the body.

10.  As important as the warm-up is the cool down time, when muscles are tight and gorged with blood, vulnerable to injury.  All participants should take the time to cool down and stretch in order to maintain muscle and joint flexibility, and reduce the risk of injury. The endorphins released during and after a good work out produce one of the greatest natural highs in the world.

This series also includes great lifestyle changes for enhancing fitness, increasing your resistance to disease, and healthy changes to your mental and spiritual well-being. Health begins in the mind, with positive thoughts and a positive attitude. Learn to be creative, to pray, to give thanks, to be grateful, to forgive, and create your own reality.

Obesity, defined as a body mass index (BMI) of over 30, is a physical state that simply means you have excessive body fat. Probably you have experienced the frustrations of dieting many times before if you have problems with your weight, especially since childhood. Nearly a hundred million Americans pursue a weight loss diet in any given year and as many as 95% of them regain the extra weight they had lost in the last five years.

Even worse than that, a third of dieters will gain back more weight than they lost, in danger of bouncing from one fad diet to another, and worse, bouncing up and down [...]]]>

A blending of the best of the web concerning weight loss tips and how to lose weight. There is a great deal we can do to lose weight that does not involve taking risky pills and medicines.

This series also includes great lifestyle changes for enhancing fitness, increasing your resistance to disease, and healthy changes to your mental and spiritual well-being. Health begins in the mind, with positive thoughts and a positive attitude. Learn to be creative, to pray, to give thanks, to be grateful, to forgive, and create your own reality.

Obesity, defined as a body mass index (BMI) of over 30, is a physical state that simply means you have excessive body fat. Probably you have experienced the frustrations of dieting many times before if you have problems with your weight, especially since childhood. Nearly a hundred million Americans pursue a weight loss diet in any given year and as many as 95% of them regain the extra weight they had lost in the last five years.

Even worse than that, a third of dieters will gain back more weight than they lost, in danger of bouncing from one fad diet to another, and worse, bouncing up and down in weight, which is hard on your body. The traditional approach to weight problems, focusing on fad weight loss diets or weight loss drugs, have left some people with just as much weight and the additional burden of ill health.

Today, an estimated 65% of all American adults are either obese or overweight. Our culture obsesses about remaining lean and beautiful even as we grow older and fatter, but this isn’t about appearances. Obesity causes many serious and chronic health conditions such as cancer, heart disease, diabetes, hypertension, osteoarthritis, and gallbladder disease. Obesity contributes to perhaps 400,000 deaths every year. The amount is probably higher.

Also, the public health costs for obesity are tremendous. Based upon the findings of researchers at Harvard University, obesity is a factor in 19% of all cases of heart disease with annual health costs estimated at $30 billion dollars; it’s also a factor in nearly 60% of diabetes cases, with health costs of $9 billion per year.

Set Realistic Goals:

No doubt you have fallen for one or more of the weight loss diet schemes over the years, promising quick and painless weight loss. Many of these quick weight loss diet programs undermine your health, cause physical discomfort, flatulence, and ultimately lead to disappointment when you start regaining weight shortly after losing it. Fad or quick weight loss diet programs generally over-stress one type of food. This goes against the fundamental principle of good nutrition – to remain healthy one must consume a balanced diet, which includes a variety of foods.

Safe, healthy, and permanent weight reduction is what’s truly lost among the thousands of popular diet programs that exist all over the net.

Some of the weight loss diet schemes reign supreme briefly, only to fade out. While some wane from popularity due to being unproductive or unsafe, some simply lose the public’s interest. People love fads and shortcuts. There are no shortcuts in life.

But that doesn’t mean the diets are bad or don’t work. Examples of diets that have worked for many people include the South Beach Diet, Atkins diet, the Grapefruit diet, Cabbage Soup diet, the Rotation diet, Beverly Hills diet, Breatharian, Ornish Plan – the list goes on and on. The reason is because most of these diets are based on sound scientific principles, even if they’re not perfect or the whole answer.

Often, more important than which particular diet you’re on is how disciplined you are to sticking with it, eating sensibly, and exercising along with your dieting. Without regular exercise, to be honest, most diets will have limited results. When used together, exercise and diet can produce truly incredible results.

Many diets often advocate specific techniques of greatly reducing certain foods from your diet like overly-refined or processed carbohydrates (rather than eating whole grain foods), or restricting calories with the basic idea that the body has to turn to itself to get the energy it needs, essentially converting matter (your fat) into energy (lean muscle mass: ie, exercise). This burning of your body’s fat and calories is called catabolism, which typically starts with the breakdown of stored body fat. A faster metabolism increases catabolism.

Paramount health and the healing of disease doesn’t require artificial, pharmaceutical drugs or medical “experts,” as the medical establishment and pharmaceutical companies would like you to believe. The wisdom of the universe resides in nature and natural foods, and all the nourishment your body needs to heal itself can be found there.  Give the body what it needs and it will heal itself: your immune system is the product of hundreds of millions of years of biological evolution – the evolution of natural intelligence.

If everyone consumed the proper amount of vitamins, minerals, antioxidants, green superfoods like chlorella and spirulina, and got enough excercise, 90% or more of all disease would be eliminated within a few years from the face of the earth. Lifespans would increase, youthful health and vitality restored to the elderly, and cutting -edge, natural anti-aging science would become mainstream. One day in the not too distant future it will be.

Will you and your family still be alive to enjoy it? I know mine probably [...]]]> The world’s most powerful medicines, the foundation and fabric of your body, reside in nature, in the food you eat. “You are what you eat” is the fundamental commandment of optimal health and well-being.

Paramount health and the healing of disease doesn’t require artificial, pharmaceutical drugs or medical “experts,” as the medical establishment and pharmaceutical companies would like you to believe. The wisdom of the universe resides in nature and natural foods, and all the nourishment your body needs to heal itself can be found there.  Give the body what it needs and it will heal itself: your immune system is the product of hundreds of millions of years of biological evolution – the evolution of natural intelligence.

If everyone consumed the proper amount of vitamins, minerals, antioxidants, green superfoods like chlorella and spirulina, and got enough excercise, 90% or more of all disease would be eliminated within a few years from the face of the earth. Lifespans would increase, youthful health and vitality restored to the elderly, and cutting -edge, natural anti-aging science would become mainstream. One day in the not too distant future it will be.

Will you and your family still be alive to enjoy it? I know mine probably won’t. You see, whenever I tell my family and friends about the miraculous healing powers of natural foods like colostrum and spirulina, they laugh in my face.  “You are not a doctor,” they arrogantly and ignorantly exclaim, “what do you know?”

If I try and explain to them that I have been researching natural health substances for 10 years and know more about them than virtually any doctor, I get more scoffs and noses turned up in disgust. Isn’t it amazing how self-righteous the ignorant can be? Don’t be one of them.

In fact, doctors, the so called medical “experts”, get virtually no training at all in nutrition. Have you ever wondered how it is possible that the people most responsible for guarding our health know virtually nothing about how to achieve optimal health naturally? The mainstream medical establishment is bought and paid for by pharmaceutical companies that earn hundreds of billions of dollars in profits by creating unnatural, synthetic “drugs” that do far more harm to people’s health than good. Far more harm.

Pharmaceutical drugs, which most people rely on to keep them “healthy”, do nothing to address the underlying causes of disease. They don’t heal anything, but superficially mask symptoms. They maintain people in a semi-sick state, controlling the disease just enough to keep the profits rolling in. How many of you know old people who are addicted to 10 or 15 different prescription drugs to “control” their diseases? Do you really think that is the best way to bring those people back to a state of health? Most pharmaceutical drugs are toxic poisons that turn people into dependent drug addicts. Pharmaceutical companies are the world’s most heinous drug pushers, and receive the full support of the US government. Just say no to drugs? Who is kidding who? Who is saying no to the 2 trillion dollar a year health care establishment? Fortunately, as more peope begin to wake up to the horrors of this shameful industry, more and more people are just saying no.

The most powerful health organization in the world today is the Food and Drug administration (FDA). Although it was originally created to safeguard the public from toxic substances being put into our food and drugs and root out corruption, it has itself become corrupt to the core, aiding and abetting the crimes of – along with the oil companies who have destroyed the health of the planet – the world’s most powerful corporations.

In 1992, the Prescription Drug User Fee Act (PDUFA) allowed the FDA to charge pharmaceutical companies to evaluate drugs for approval. This was a recipe for disaster, and what was intended as “user fees” turned into bribes. Then the FDA allowed the drug makers to advertise directly to doctors and consumers, as if the best drug for patients was the one with the most effective marketing campaign behind it. Drugs – in whose hands life and death were held – were reduced to everyday commodities like detergent or toothpaste. The doctors were well compensated for going along with the charade, and the advertising was virtually unregulated. Want to  sell more heart medication? Lie about how effective it is, and hide the horrific side-effects. What people don’t know can’t hurt them, right? The medical establishment has allowed itself to be bought off by the pharmaceutical industry.

A study of the pharmaceutical industry’s marketing literature targeting doctors to promote and prescribe drugs found that only about 5% was accurate. Just as in the financial industry investments were touted without merit, destroying the life-savings of millions, drugs were being accepted by the FDA, marketed to doctors and prescribed to patients to be poisoned and killed. All this was done knowingly, for profit.

The FDA does the same thing with food as with drugs, knowingly allowing manufacturers to process them with deadly chemicals in to enhance profits; chemicals to make food look fresh when it isn’t; chemicals to artificially prolong shelf-life; chemicals to manipulate flavor and foster addiction. It’s one thing to cheat someone out of money, but to maim and kill people for the sake of profit is obscene beyond words.

The following are weight loss tips to help you keep off the pounds, or lose some of the unnecessary weight you have.

Weight Loss Tip #1. Ask yourself these questions as you begin: Why do you want to lose weight? Are you truly committed? You must want to do it for yourself not someone else whose love you don’t want to lose. And you must be 100% committed and ready to make sacrifices in your traditional, habitual way of life. Losing a significant amount of weight is very difficult for most people even under the best of circumstances, so you must be prepared to endure and perservere You must really want it and not just “wish” it was already accomplished.

Weight Loss Tip #2. Use a small plate to help control the amount of food you can devour without reloading. In other words, your hunger will be satisfied with less food if you eat more slowly.

Weight Loss Tip #3. Take time to chew your food. Digestion begins in the mouth. When you [...]]]> Obesity has become an epidemic in America. And as America exports its junk food like McDonalds, Taco Bell and Kentucky Fried Chicken around the world, people in other countries increasingly suffer from being overweight.

The following are weight loss tips to help you keep off the pounds, or lose some of the unnecessary weight you have.

Weight Loss Tip #1.
Ask yourself these questions as you begin: Why do you want to lose weight? Are you truly committed? You must want to do it for yourself not someone else whose love you don’t want to lose. And you must be 100% committed and ready to make sacrifices in your traditional, habitual way of life. Losing a significant amount of weight is very difficult for most people even under the best of circumstances, so you must be prepared to endure and perservere You must really want it and not just “wish” it was already accomplished.

Weight Loss Tip #2.
Use a small plate to help control the amount of food you can devour without reloading. In other words, your hunger will be satisfied with less food if you eat more slowly.

Weight Loss Tip #3.
Take time to chew your food. Digestion begins in the mouth. When you chew your food it’s mixed with your saliva which contains digestive enzymes. Digesting your food thoroughly allows your body to absorb the nutrients vital for good health. It tales time for the brain to send signals of fullness, so it may take some time before you know you’re full. It helps you control your diet and lose weight. Chew your food slowly and savor it. Enjoy it.

Weight Loss Tip #4.
Eat more often but in smaller amounts. This will increase you metabolism and also help keep hunger pangs under control by shortening times between eating.

Weight Loss Tip #5.
While eating, before helping yourself to seconds, take a short break of a few minutes to allow the food you have already eaten to satisfy your hunger.

Weight Loss Tip #6.
Use vegetable, olive or other healthy, low-fat oils instead of butter for cooking.

Weight Loss Tip #7.
Set realistic goals. It’s okay if you plan to lose 2 pounds a week, but the main thing is will you be able to accomplish it? If you accomplish your goals from the beginning you will be motivated to continue. Otherwise you will just become frustrated and quit. Don’t expect too much from yourself. Set easy goals to begin with and gradually push yourself to further progress.

Weight Loss Tip #8.
Eat early in the day and don’t skip breakfast. Eating the majority of your daily caloric allotment early gives your body time to burn those calories off, so it helps to have a healthy breakfast.

Weight Loss Tip #9.
Avoid stress. This of course is important for overall health, but stress causes weight gain due to chemical reactions and the release of harmful hormones. Listen to calm music and take deep breathes before and after eating to aid in digestion. Walking after eating is a great way to relieve stress, aid in digestion and improve your physical well-being.

Weight Loss Tip #10.
Losing weight and keeping it off requires that you change your lifestyle and adapt a healthier one. Going on and offl fad diets will lead to weight gain rather than loss. Being consistent is important. That doesn’t mean you never get to splurge, but do so in the context of a healthy lifestyle.

Weight Loss Tip #11.
Tell your friends and family that you want to lose weight. People around you can give you emotional support during difficult times. But be careful they don’t start interfering with your plan by nagging and pushing. You are in control.

Weight Loss Tip #12.
Getting sufficient exercise is crucial. But if you don’t enjoy it, distract yourself with pleasurable activities such as listening to music or watching tv if you’re on the treadmill. By diverting your attention, you will be less bored and the time will pass more quickly.

Weight Loss Tip #13.
Do some research and find a good weight loss program. Most of them are in agreement that you should reduce your intake of carbohydrates and increase your intake of fruits, vegetables, grains, legumes and lean meats. Stay away from junk food, and definitely stay away from sugar. Sugar is a killer, and too much is linked to diabetes and cancer. The more refined the sugar, the more it will damage your body.

Weight Loss Tip #14.
Keep a record of your progress to help keep yourself motivated. Remember that progress is never in a straight line. There will be times that you “plateau” and progress is halted for some time. Don’t get discouraged. Just keep going and enjoy the process.

Weight Loss Tip #15.
Cut out all the negativity in your life. People may try to discourage you for any number of reasons, such as, some people may be jealous of your success when they are struggling! People unconsciously sabotoge themselves and others all the time. Stay focused on your goals and stay positive.

Weight Loss Tip #16.
It’s okay to compare yourself to others if you do it with a positive attitude, but remember that everyone has a different physiological and psychological makeup. What works for one person may not work for you. Don’t be afraid to experiment and try new things to find what works for you. And alter your routine sometimes to keep things fresh.

Weight Loss Tip #17.
Women have a higher percentage of body fat than men and are naturally inclined to lose weight more slowly. Ladies, keep this in mind when comparing yourself to men!

Weight Loss Tip #18.
Use weight loss pills carefully and under the supervision of an expert if you are not knowledgeable about them. They can be dangerous or produce unwanted side-effects if misused. However, used properly, they can be an effective aid in your weight loss plan.