How to Gain Weight Fast |Build Muscle Fast

Posts Tagged ‘ Gaining Muscle ’

How to eat for muscle gain? Most of us think we know the answer. The truth is this where most of skinny guys screw up and waste their hard work in the GYM. In This Article Vince explains the principles of Muscle-Building nutrition. He answers the questions like: How much to eat? What to eat? When to eat? How much protein? How much carbs ? How much fat? What is the most important meal? etc… Applying those principles to your nutrition and see the result yourself.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


The Skinny Guy’s Guide To Nutrition

By Vince Delmonte

“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please.”

If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress. These high carbohydrate, high protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. “I’ll pack on all the weight I can now, then melt off the fat later,” was the common motto.

Many bodybuilders put a lot of focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.
Obviously, not every skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they have a quick and convenient plan to follow that involves minimal measuring and minimal number crunching.

The See Food Diet Is NOT The Answer

The reality is that many skinny guys’ nutritional level does not exceed the See Food Diet, that is, ‘see food’ and eat it.  Not a bad option if you can avoid getting a potbelly in the process.  If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever and whenever you want until you’re ready to audition for Rambo IV.

For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy’s mind-set than anything else.  These days, the majority of readers should know the fallacy of a See Food Diet.  Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you’ll add even more fat.  And from personal experience, and I’m sure many of you can personally testify,  putting the fat on is much easier than taking it off!  Conveniently, bodybuilders now have an  “off-season shape” card to flash year-round to excuse themselves of looking like a pregnant powerlifter.

Muscle-Building Nutrition Principles

Mastering the principles of nutrition should be like mastering the principles of training – simple.  Master the basics and execute them consistently.  Think about the 80/20 rule.  80% of your results will come from 20% of your knowledge.  Taking what you already know and putting it into action consistently is the magic formula.  Let’s go over the most important nutrition principles you’ll need to practice to get your body growing.

Principle #1: Eat Often – Every 2.5 to 3 Hours

Don’t expect to pack on quality mass – muscle without body fat – on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal.  Your body can only store so many calories per meal, so guess what this results in?  Bloating, poor digestion and unwanted body fat.

Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours.  Set your stopwatch to beep until you get something in your body.  Don’t view these meals as burdensome but as opportunities to fuel and grow your muscles.  Look at them as growth surges. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs!

And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it’s an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles

smaller. No, you will not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, don’t be upset when people look surprised when you tell them you work out with weights regularly!

So how many meals should you be eating? That’s easy just divide the time you’re awake by 2 or 3. I would suggest mastering eating every 3 hours before you consider every 2 hours. So if you’re awake 18 hours a day, eat 6 meals.

What if one of those meals falls right before bedtime? Then eat up!  Take the opportunity to eat. If we went to the extreme we would eat every 3 hours throughout the night as well. No matter what you have heard on this (never eat after 7 P.M. garbage) ignore it. Trust me!

Also, don’t view these feeding opportunities as ‘snacks.’ This is a wimpy word mentality that should not be in your vocabulary if you are trying to build muscle. Do you think Ronnie Coleman says, ‘Hey, I think I’m going to go eat a snack?’ Every 3 hours you should be eating decent size meals that will make your body better.

Principle #2: Eat A Variety Of Foods

It is easy to get into a robotic state of nutrition where we eat the exact same foods every day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety.

Just like our training that we rotate around to prevent boredom, you should rotate your food selection. Normally, you will eat whatever is in your house, so the best strategy to eating a healthy variety is to shop for different foods each week. This will help balance out your diet and help you measure the response a variety of foods. Don’t go for the boring and easy route.

Principle #3: Eat Enough Calories

Building muscle is an eating game because your muscles grow on calories.  Not eating enough calories is like an attempt to buy a $50,000 car with only $25,000 in the bank.  It’s not going to happen.  If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.

THERE IS NO WAY AROUND THIS STEP. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. It’s like saying you want to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It’s like saying you want to race a car as fast as possible but you don’t have any gasoline or oil. It’s downright impossible.

If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and, let’s not forget, GROW NEW MUSCLE, then you have to keep track of what you are eating every day. There is no way around it. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for.

Keeping track of what you eat is a lot easier than it sounds – it’s probably why most people avoid it, because they perceive it to be difficult.

Sure, you’re going to have to take some extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your ‘memory food bank’ will expand quickly.

Principle #4: Eat 40-60 Grams Of Protein Per Meal

Building muscle is not on  your body’s ‘to do’ list – simple survival is.   Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue.  Your body cannibalizes itself for the amino acids it needs!  This is the polar opposite of what skinny guys want.

Proteins should make up at least 35% of your overall caloric intake.  This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low.  Hit this level and you’re doing well.

It is better to get your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.

Aim for lean meats such as ground beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you have to resort to supplement shakes, go for whey, casein or milk protein blends.

Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal

Not getting enough carbohydrates will make you feel like you’re carrying a bear on your back throughout your workouts.  Your body’s gas tank is comprised of carbohydrates.  No carbs and don’t expect to get that car too far.

A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body’s preferred source of energy, carbs, are not available.

It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food.  Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts.  Complex carbs will rarely get converted to fat unless you are clearly eating too many of them.  If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.

Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.

Principle #6: Eat 20-30 Grams Of Fat Per Meal

About 30% of your diet should consist of fat – this number should remain pretty consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieve 1/3 in each of these, then you will optimize your health and muscle gains. This is not as complicated as it looks.

Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is, your job is to simply include more olive oil and fish oil into your diet. This is something that can be recommended for every man and women and has no potential side effects. Again, don’t worry; the meal plans included have got you covered.

The only fats you MUST avoid at all costs – for so many reasons – are trans fats.

Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.

To determine the amount of trans fat in a food you must know what to look for on the food labels.  Whenever you see shortening, hydrogenated or partially hydrogenated oil higher up on the list of the ingredients, the more trans fat.

Principle #7: Eat Vegetables With Every Meal

How are vegetables supposed to promote muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally, the ‘muscle-nerds’ are catching up. Not only are vegetables loaded with vitamins and minerals but they also contain important plant chemicals called phytochemicals that are essential for optimal physiological functioning.

The most neglected benefit of eating vegetables is their role in recovery. Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells.

Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if this is not balanced out with alkaline rich vegetables and fruits, then too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood.

The best way to get your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating veggies.

Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout

No matter what anyone says, I believe this is the safest and most effective way to

maximize your muscle:fat gain ratio when bulking. In this article we will not discuss the topic of nutrient timing.

Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.

Principle #9: Plan Ahead

This principle could easily be number one because oftentimes it is not a shortage of  information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.

I strongly agree with the famous cliché that states, ‘Failing to plan is planning to fail.’ It is so true. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might require you to carry a lunch bag wherever you go. This might mean packing a few shaker bottles if you know you will be on the road most of the day. Bottom line – be prepared.

Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time

I often have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It’s a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels.

Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.

This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. Power shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.

Conclusion

Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. Building muscle is really quite simple and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you’ll be spending more time in the kitchen.   Taking these principles and applying them consistently over time and making them a part of your lifestyle is the secret.

More about the Author Vince Delmonte

This article is about one very common Question among bodybuilders. The issue of gaining muscle without gaining fat. Most bodybuilders go through a ( Bulking phase) where they gain significant amont of muscle and some body fat. Whether or no it is possible to do it while maintaining the body fat levels. This article may have the answer.

The truth about building muscle Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Is It Possible To Build Muscle Without Gaining Fat?

By Sean Nalewanyj

If you’re like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.

You want to be huge, and you want to be shredded as well.

Because of the strong desire for this “ideal body”, most people eagerly dive into their programs headfirst. They don’t want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.

Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you’ve built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.

Based on what we’ve covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it’s only to gain as little as possible.

This can be accomplished in 3 main ways…

1) Use a precise caloric surplus.

There exists such a thing as “optimal nutrition”, but there is no such thing as “super nutrition”. A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.

2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Rather than aimlessly chowing down on every food item in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.

3) Implement cardio sessions.

There’s no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’ve gained an amount of muscle size that you’re happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

Lear more about the author Sean Nalewanyj

Is the pump necassaryfor gaining muscle? Will more muscle makes you slower?How important is perfect form?or not? all these questions and more and the truth and the myths around them are revealed in this article. enjoy :)

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


4 Fatal Muscle-Building Myths Revealed

By Sean Nalewanyj

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day.

Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need.

If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains.

In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful.

While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow.

A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.

Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply.

Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve.

It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise.

Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 12 and above.

Lear more about the author Sean Nalewanyj

Fitness model body is desired by most if not all women, but women usually avoid the training that would give them the results and the body they desire. The truth is gaining few pounds of muscles would give them those results. This avoidance to training towards gaining muscle is cause by the fear of bulking up (i.e. gain too much muscle). Vince explains in this article that there is nothing to fear and how your hormone levels will keep you feminine. Also he explains the basic training and nutrition practice to achieve that body you aim for.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


How To Look Like A Female Fitness Model

By Vince Delmonte

Do you pass by the magazine stands in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being feminine. Gone are the days where strong women are seen as too masculine and unattractive. The female fitness body is here to stay.

Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What’s more is that these women are garnering a great deal of male attraction – much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham. Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel!

First things first. Pink Weights.

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don’t worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.

The problem with pink weights is that for most of you, they aren’t challenging! You’d be surprised at how strong you already are if you’d just push yourself that little extra bit. So next time you’re in the gym, pick up a ten pound dumbbell or if you’re really ambitious, go for fifteen. You’ll start noticing your body changing more in the next few weeks than in the last few years you’ve spent slaying away on the stairmaster. Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now. Don’t be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.

Next comes cardio.

Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there – for hours at a time.

This is something that has to change. Think about how many hours of your life you’ve spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I’m guessing probably not. Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren’t quite working as hard as you could be. The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you’re already doing six hours a week, who really wants to spend MORE time doing cardio? The secret is changing the format of your cardio from that of a comfortable steady-state session to one that’s composed of high intensity intervals that will really kick you out of your comfort zone – and blast away body fat as well. This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you’re in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard – I warn you. Stick with it for one month however and you will be extremely happy you did.

Now. Bring on the carbs.

Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don’t like the number they’re doing to your waist. Understandable – many women feel this way.

The key thing to remember with carbohydrates is that they are not necessarily ‘evil’, so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up! So if you’re craving a bagel, have at it, but enjoy it right after you’ve finished a hard lifting session, as described above.

Get rid of your fat phobia.

One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.

How many times have you reached for the cookies on the shelves, solely because they were ‘fat-free’ so you thought they’d be a safe dieting food? This was a terrible mistake. When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain. Now, guess which macronutrient has the least effect on insulin levels? That’s right dietary fat. So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).

Work Those Glutes

Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train. So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body – make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.

More about the Author Vince Delmonte

Weight lifting and skinny guys have been a hot topic for a long time. By skinny guys I mean anyone having trouble packing on muscle mass. Whether it’s a hormonal imbalance or genetics cause. Vince explains that these guys can achieve their goals the just need to do weight lifting in a different way. Vince continues to explain the main rules a skinny guy should follow to not just to gain mass but to maximize their gain. The main points are to avoid volume work and isolation exercises.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


Weight Lifting Rules For Skinny Runts

By Vince Delmonte

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren’t alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn’t quite as favourable or genetics was just out to get them at birth, one thing is for sure and that’s that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you’re taking the time to do your research about weight lifting so you won’t be destined to a life where it seems like a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won’t.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn’t mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you’re workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don’t.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you’ve got to change this pronto. Remember, you’ve only got so much time you are allowed to be in the gym for. Don’t you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don’t want to be fat. Let’s not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don’t need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week – TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You’ve put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight – and you should – it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don’t do it. Period. It’s that simple.

Get ready for rule #5.

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he’s got more momentum going on than the Gravitron at the fair? He’s pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he’s out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don’t know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor. You want someone who’s been there, done that. They used to be a skinny bastard just like you and they’ve managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don’t feel like lifting? Have a good look at his body. You’ll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions – get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.

More about the Author Vince Delmonte