Kichblog 1

If you are new to lifting or muscle building you are probably hear the term lean muscle a lot. If you are wonder what that means it is muscle built without gaining fat. There is a fine line when trying to gain a lot of muscle because you will most often gain some fat in the process. We will show you how to build lean muscle so you will gain only muscle and not fat. Fat is such a dreaded thing. We as lifters think of fat as the devil. We want muscle growth without the fat. We have some tips for how to build lean muscle that if you follow will help you in your quest. 1. Whole Wheat and Lean Meat- Eating is incredibly important when it comes to lean muscle building. You want to eat enough calories to support growth, but not gain fat. The easiest way is to eat all natural foods like whole wheat breads and boneless skinless chicken breast. You body will process these best and leave you with less fat. 2. Cardio- Make sure you hit the cardiovascular exercises two days a week for 30 minutes ...

Do you struggle to gain weight and build muscle mass no matter how much you eat? Do you find that although you still have a "skinny" frame, you've got a bit of a pot belly and love handles? If you answered yes, then you're probably suffering from what is known as the "skinny fat guy syndrome" (err, that's not a medical term by the way ;) ). The solution to this problem requires small lifestyle and nutrition changes while performing a skinny fat guy workout. Below I'll show you the best exercises to include in your skinny fat guy workout to help you to gain muscle mass, lose that belly and get rock hard abs. But first, a small note on nutrition and diet. Most skinny fat guys' problems stem from poor nutrition as much as lack of correct exercise. Junk food, alcohol, irregular meal times, as well as a poor sleeping pattern, can cause your body to store unwanted fat deposits, despite your naturally high metabolic rate. To gain muscle mass you need...

When your goal is building muscle fast, sometimes too much focus is placed on the actual exercises in your workout. It is important to remember that the muscle growth takes place after the workout, during the rest interval between workouts. Let's look at what makes this work, and how you can structure your rest for maximum gains. What Makes Muscles Grow? In order for muscles to grow, they first have to be maxed out or fatigued or achieve a failure condition through exertion or exercise, maybe through progressive weights or progressive sets. By this action, you will get the muscle to fail on the last rep or exercise. This failure causes the muscle fibers to tear, which causes the fiber to break down. This stimulates the muscle to new rebuilding growth which increases both muscle strength and muscle size. The companion to the muscle breakdown is to allow the muscle sufficient time to recover. That is where the rest comes in. Rest Between Workouts So, what are some ways to accomplis...

1. Building muscle has a lot to do with genetics. If your parents are naturally thin or have a small body frame then most likely you will have the same traits. This doesn't mean you have no chance of building a strong muscular body. It just means you are going to have to work hard. 2. Your metabolism has an effect on your size. If you have difficulty gaining weight whether it's fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them. 3. There is no universal weight training program that is going to get massive results for every individual person. The best way to find a program that works for you is to find someone who had the same type of body as you before and start walking their walk. There are certainly standard exercises that will build muscle but there is more to building muscle than weight lifting. 4. More training doesn't mean more muscle. This is one of the most difficult concepts for many to grasp...

Many guys when they first start working out tend to overtrain. After a month or two this question always comes up... "Why Are My Muscles Not Growing ?" It's Monday morning and you just walked into the gym. Up first is chest. You load up the barbell and you lay down on the bench. You begin performing repetition after repetition of chest presses until you cannot do anymore. You look at yourself in the mirror and realize that your chest is not growing at all. In fact, your body is not responding the way you would like to your workout program. This probably happened even though you believe you were doing everything correctly. You're pushing yourself in every workout -- you don't miss any workouts and still no results! What's wrong you ask yourself. 5 Top Reasons Why Your Muscles Are Not Growing In this article I will reveal to you the top 5 reasons why your muscles stopped growing and how to get your muscles growing again! Let's get started. 1. Many times th...

This probably happens to you often: You just finished doing your work out and you're really feeling the tightness in your muscles. You pat yourself on the back due to how much effort you put in for the day, and then you imagine how much of a better body you'll have due to this. There's one thing you're not keeping in mind though, and it's important for an amazing workout: relaxed muscles! Not only do you have to keep your muscles stimulated in order for them to show growth, but you also need to give them plenty of rest and relaxation to repair themselves in order to become stronger! In this article are 12 ways to relax your muscles: 1. Breathing During the cool-down of your workout or before you head to sleep for the night, you should focus on your breathing. Take long deep breaths; 4 seconds to inhale and 4 seconds to exhale. As you're exhaling, try and imagine all of the tightness and negative energy in your body escaping. Imagine all the muscles in your bod...

Ahh, the fond memories I have of weight training as a beginner...or not! As a beginner many of us really aren't doing the right things (I was included in that statement) without even realising it. The results don't seem to come and then you get bored and pack it in. Does that sound about right? If not, great! But weight training for beginners can be a frustrating experience if results don't mimic the effort you put in! Well, with this article I'd like to put you on the right path and give you 4 golden rules for weight training for beginners. Follow these rules and you'll reach your goals so fast, you'll be getting some funny looks in the locker room when people see the changes! OK let's get started with  Rule Number 1 ! YOUR DIET When you first started you probably thought, like myself, that people who worked out only went to the gym and that was that. Wrong! To consistently see results your diet must be spot on almost EVERY DAY. I get so many questions as ...

Are you tired of not making any progress with your muscle size? Do you wear the same clothing size for the past few years? Getting big requires huge effort. Eating big is not enough to get big. It's not as simple as putting extra calories in your diet. It's about what, when, and how much you eat. Eat more protein, less fat, and less carbohydrate. The more important question is how much is too little protein? How much is too much protein? It is widely known that protein is the building block of muscles. No matter how hard you train, you can't get big if you don't eat enough protein. During workout, your muscle tissues are broken down due to the high physical intensity training. The process of building muscle takes place during your rest period. To grow bigger, your muscles need protein to rebuild themselves. Chicken, meat, beans, milk, and nuts are foods high in protein. Bodybuilders have to keep the protein up in their diet to preserve or gain muscle mass. More mass a...

Bodybuilding is a long process of trial and error. It can be frustrating if you don't see any results after months of training. Here are 24 tips to help you get the most out of your workout. 1. Before starting your bodybuilding program, measure your waist, arms, chest, thighs, etc. You can assess your progress by looking back to this measurement later in your bodybuilding program. 2. Train all muscle groups including leg muscles. Although your upper body is the part you want to show off, you can gain many benefits from training your legs. Building your lower body part will significantly boost your testosterone which can help you gain more overall muscle mass. 3. Remember that it is going to be very difficult to have low body fat percentage while you are bulking. Bulking is a popular term among bodybuilders which describes the diet and workout program to increase muscle mass. 4. Keep training your abdominal muscles during bulking period. They will show up after cutting down. 5. It...

What will happen if I push myself to train as hard as possible for maximum muscle gain? How much is too much? How many days am I supposed to work out in a week? This article will help you understand more about the appropriate number of training sessions per week for each person. When it comes to eating, what is the right amount of food in each meal? How much is too much? Can I just eat until I am full? What is the answer to those questions? It depends on your body. It depends how many calories your body need to function properly each day. The same thing goes to your training. How many days you need to train each week depends on your body ability to recover. Your body's ability to recover depends on how optimum your diet is and how long you rest. The process of building muscle is as simple as putting stress to your muscles by lifting weight and giving them sufficient rest time to recover. During a workout, muscle tissues are broken due to the amount of stress they get. With suffici...

How do I know if I lift heavy enough to stimulate muscle growth? How much weight should I lift? We often see bodybuilders at the gym lift weight so heavy that their veins pop out. That is intimidating for beginners. Since the gym freaks have been training for years, is it okay for beginners to lift moderate weight? I don't want to be embarrassed if I cannot lift the weight in the middle of the set. Do I lift enough weight this way? Can I still stimulate muscle growth with moderate weight? Is there a way to find out how much to lift for maximum muscle gain? When you first get into the gym after only a few days of training, your priority would be getting used to all the equipment and devices at the gym. Your goal is to lift weight with the right posture. One set of each exercise with 12 to 15 repetitions. This kind of training is only to get your body used to all the exercises. After a few weeks, you will have understood how the devices work and what body part you can train with th...

Why don't I get any bigger after one year of training? Why do my biceps still stay same despite all the hard work in gym? When a beginner hit plateau in his training, he will normally go for bodybuilding supplements to help him break through his plateau. Before asking which supplements to take, please understand that there are many factors that contribute to your fitness results. Supplements are not the only answers to help you build muscle. Here are four things you have to fix before going for fitness supplements: 1. Rest Time Have got enough rest? How many hours do you usually sleep at night? The number of hours people need for sleep varies but at average we need 7 to 9 hours of sleep per day. When you sleep, the secretion of growth hormone is at its peak. Growth hormone plays an important role in your growth and cell regeneration. Since growth hormone is very important in bodybuilding, you won't be able to make your chest bigger without sufficient rest. If you train too man...

Most bodybuilders are looking for "the edge"...that little something extra that helps them build more muscle mass and burn unwanted body fat. Well, Caffeine will help provide that edge. Numerous studies have shown that Caffeine will increase your energy levels, improve your endurance during exercise, and elevate your metabolism. Caffeine serves as a stimulant to increase your mental alertness and stimulates adrenaline. It also mobilizes fatty acids for use as energy during exercise. Caffeine forces the release of calcium into the muscle cells to increase muscle contractions. Researchers at the University of Nebraska reported that weight-trained men increased their number of repetitions on bench presses by taking caffeine one hour before exercise. In a follow-up study, weight trained subjects increased their maximum bench-press lift by almost 5 pounds by taking caffeine prior to the workout. There are other studies showing similar results. Caffeine does have side effects for ...