How much protein is necessary to build muscle? Now there is a tricky question if ever there was one! I mean ask your doctor that and he will have you reading some books on health problems of the average Joe. I do not mean to imply that your Doc does not know what he is talking about but what they usually forget to, or do not have the time to, consider is that weight trainers need a lot more protein than the rest of the world. This is because protein is an important ingredient in tissue repair and builders muscles are constantly being ripped apart and repaired., So a lot of protein is required here.

The best way to get the required amount of protein is to get used to a high protein diet. But then again, how much protein does a high protein diet really have? It varies from individual to individual is the lead to the answer. Simply put first find out how much protein your high protein diet should have use the following formula:

Lean Mass Weight X 2.75 = Your Daily Requirement Of Protein

Great! But how do you go about finding your Lean Mass Weight? Now to get to that number you need to know your body weight and then measure your waist around your belly button. Multiply your weight by 1.082 and add it to 94.42.

Multiply your waist measurement by 4.15 and subtract the answer from the number you derived above. This is your lean body weight. Which would be your weight if you never had any fat on you at all.

If you want to know your body fat percentage. You will need to subtract your lean body weight from your gross body weight and multiply this number by 100 and divide the number by your gross body weight. This number is your body fat percentage. But for now we are satisfied with knowing our Lean mass weight.

So multiply your lean mass weight by 2.75 and you will have your daily requirement of protein in grams per day. Now we come to the question of where do we find that quantity of protein – I meaning which types of food?

Oats or porridge cooked in milk is a high protein food. To get your daily dose  you could get yourself 150 grams of Quaker oats cooked in 300 ml of water and add 200 ml of milk when ready. This will provide the required 150 grams of protein for an average person with 60 kegs of lean mass weight. A point to note is to divide pounds by 2.2 to get to kilos.

There are protein supplements out there in the market and for those who cannot get a grasp on how to plan a high protein diet these protein supplements will serve their purpose well. Most of the protein supplements that augment muscle growth only work with the proper training routine. It is not possible to gain muscle sitting at home and gulping down protein in large quantitie.

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7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups
by Steve Speirs
(18)

Download: $9.99
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The Body Sculpting Bible for Abs: Women’s Edition, Deluxe Edition: The Way to Physical Perfection (Includes DVD)
by James Villepigue, Mike Mejia
(15)

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What to eat to gain weight and muscle mass all depends on how much muscle mass one wants to gain and how much ‘weight’ by itself. Gaining weight is no problem at all. Just eat and sleep and weight gain will take care of itself with no effort at all put in by you. It’s gaining muscle mass that requires some dedication and a whole load of hard work along with the best planned diet and some supplements thrown in as well!

Diet is as important as exercise in any weight gain or control program. The thought of a  well balanced diet can confuse the best of people at times. But simply put a balanced diet does not only mean an intake of the right amounts of vital minerals, salts, fats, proteins and stuff. It also means eating as much, or a little less in case of a weight loss program, so an individual burns during an exercise routine.

Exercise burns fat and turns it to energy that is lost thorough sweat and body heat. The body will keep burning calories as long as the muscles are exercising and there is enough calories in the blood. Once those stores are exhausted the body turns to the stored fat. So if one is trying to lose fat eat less and exercise more. To gain muscle and weight just do the opposite – eat more exercise less. Now if muscle gain is the ultimate goal. Eat a lot of protein, moderate fats, a lot of vitamins and exercise a lot.

Now this brings us to what food to eat to gain weight and muscle mass? The best foods that one can eat to gain weight and muscle mass are foods that consist of half protein, thirty percent carbohydrates and twenty percent fats. So the next time you go out shopping avoid the junk food by all means but include some of the following for your diet.

Include the following by weight in your diet to get the above mentioned percentages of protein, carbs and fats.

For your daily dose of protein include one or more of the following: Scallops, grilled chicken breast, lean ground turkey, lean cuts of beef, grilled fish, lean ham, trimmed pork, skimmed milk, yogurt, low fat cheese, cottage cheese, unsalted nuts, white of eggs, turkey bacon. And deer meat are among favorites for builders.

For your daily dose of carbohydrates include one or more of the following: Whole wheat bread, fruits such as apples, bananas, peaches and strawberries, vegetables such as beets, cabbage cucumbers and zucchini, Oatmeal, mushrooms, rye bread, blue berries, baked potatoes, whole gram cereals, sweet potatoes, rice, beans with some pork, lentils, grain cereals.

For your daily dose of fat include one or more of the following: A glass of whole milk, two eggs boiled or fried, fat cheese, some red meat.

When you are on a weight gain or muscle building diet there seems to be a dearth of food to choose from. However, that is far from the truth. Jut walk through the aisles of any super market and you will find endless lists of foods to choose from. It will take a bit of reading through labels but once you get an idea you will find a world of choices open to you. Then there is also the possibility of taking to some readymade supplements that will supply you with your daily need of proteins, fats and carbs!

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by David Zinczenko
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There are tens of thousands of body building gurus out there all claiming that their method is the one.  What should be emphasized is that what worked for person A will bring the same results to person B. Each person has different body structures. Genetics could also affect the “if” and “when” one will build and develop muscles.

In a nutshell, body building is a different experience for each person.  It is not recommended that an average person who wants to build muscle fast undergo the same routine a professional body builder does.  The average person needs a natural approach to body building. A routine that is physically and mentally straining is the way to go.

Strength training is one way of gaining muscles. To lift weights is to gain strength and to gain strength is to get stronger.  The greater your strength, the more muscle you will have.  Calisthenics such as crunches, push-ups, dips, pull-ups and more are also recommended.  As you get accustomed to the weights that you are lifting, challenge yourself by adding more weights and making your routine harder. It is best to use free weights when strength training.  Some machines are alright but some force you into unnatural positions.

Some trainers prefer compound exercises to isolations. Isolations (tricep kickbacks, bicep curls, leg extensions) are alright to a point but unless you have built up noticeable muscle mass and have upped your strength, it is best if you do exercises that hit several muscles: barbell rows,  pull-ups, chin-ups; bench press and dips; squats and dead-lifts.

Do Squats! They’re deemed as the most important exercise as it works your whole body. Once you can Squat more than your body weight, you will definitely look different. A machine-assisted squat is not advisable. Free weights squats are best when the hips come lower than the knees. This action takes a lot of strength and control as all your muscles tense up when doing dead-lifts and Squats.  Make sure that you integrate a full body workout in your routine. Do not over train as you muscles need more time to recover.

If you have not done so, you should have lost the extra weight before you go into body building.  The extra weight being referred here is the extra roll of fat in your tummy. If you are thin and slim, gain weight! You will never build up muscles if you are too fat or too thin.

Eat the right kind of food:  vegetables, carbohydrates, fruits and protein.  It is important to get the right amount of protein once you start bulking up.  Eat nutritious meals. If you can’t cook nutritious meals every time, replace a meal with whey protein powder or any protein powder supplement. You can also opt to take creatine powder as a supplement to help build your muscles up.  Take multivitamins too as they provide the essential vitamins and minerals needed by your body to function well.

Do not give up when things seem slow. Persevere with your routine and your muscles will eventually develop.

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Six-Week Bikini Countdown: Tone your butt, abs, and thighs fast combining Pilates with select strength and cardio interval training workouts
by Karon Karter
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High intensity interval training is well established as being the superior cardio method to long, slow distance for blasting away fat to achieve your weight loss and ?tness goals.

Not only is it superior for fat loss but it allows you to actually cut your workout times in half, saving you several hours per week to dedicate towards your family, career, and other things that
matter to you.

High intensity intervals can be done, not only in a gym, but as part of your home workout program as well.

Here is an example of a high intensity interval workout:
5 min warm up gradually increasing intensity
15-20 minutes of intervals: 8 seconds at intensity level 8/10 followed by 12 seconds at intensity level 3/10. Repeat.
5 minute cool down at an easy pace

Researchers have used extensive trial and error, actually testing and tweaking various durations of high intensity and recovery intervals to ?nd the optimal workout to achieve the greatest fat

One such research study, published in 2004 entitled, “Oxygen uptake response to high intensity intermittent cycle exercise”, determined that the 8 seconds on, 12 seconds off method was the best work and recovery durations for the highest oxygen uptake and energy expenditure.

Why such short intervals when most of the other trainers out there today are using much longer intervals of 30, 45, or even 60 seconds?

Although we are not 100% sure why these shorter duration, higher intensity intervals work exactly, we have a pretty good guess as to why.

It is speculated by Professor Boutcher, one of the investigators of the study, that this interval duration stimulates the biggest release of substances in your body called catecholamines.
According to Boutcher, “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the
exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”

I believe that catecholamines are not the only substance at work here, but perhaps just one aspect of a “chemical cocktail” of sorts. I believe that growth hormone and lactic acid (both released during high intensity activity) also play a part in fat loss as well, just to name a few.

And one thing to note, this research study was conducted on women, notorious for extra fat in the hips, thighs and belly regions. This method of exercise actually “spot reduced” these
areas with minimal or no changes to the diet. Almost unbelievable!

Here are a few ways you can incorporate high intensity interval training into your workouts:
At the Gym:
• Recumbent bike
• Rowing machine
• Swim sprints
At Home (or Outside):
• Hill running
• Bodyweight cardio
• Kettlebell swings
• Stair running
• Shuttle runs
• Short sprints

Whatever method you choose, just be sure to work hard for 8 seconds followed by a 12 second recovery interval and work up to 20 minutes. Do so and you are sure to achieve the body
transformation you desire in no time!

If you are new to high intensity interval training please check with your physician ?rst and exercise safely within your limits.

Get complete done-for-you home workouts incorporating fat blasting high intensity interval training here: Ultimate Home Workouts.
Good luck!
Susan Campbell, MS, CSCS
Author, Ultimate Home Workouts
Author Bio / Resource Box:
Susan Campbell is the Founder of WorkoutsForHome.com and Ultimate Home Workouts and is
the Owner of PhysioLogix Fitness and Nutrition, LLC.
Susan has a Masters Degree in Exercise Physiology, is a Certi?ed Strength and Conditioning
Specialist, and has dedicated her life towards improving the health and quality of life of as many
people as she can reach.

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There are probably hundreds of protein powder brands in health stores today.  Protein powder has become a meal replacement drink as protein powders are indeed nutritionally balanced and contains the right amount of minerals and amino acids.

To date there are four different kinds of protein powder: soy beans, milk, egg and whey with the latter being the most popular protein powder supplement.  Other lesser types are whey protein concentrate, micellar casein, hydrolyzed whey and more.  Whey protein contains an elevated amount of amino acids that is used for the biosynthesis of the body’s chemicals that boosts the immune system. Whey protein is also quickly absorbed by the body.

Whey protein has become the top choice protein supplement for the development of body muscles. Although protein is found in food such as beef, milk, fish, eggs and cheese, their content is not enough to fully supply the demands of a body builder. An increase in food consumption to get the recommended protein would translate to weigh gain.

People who are into strenuous sports and physical activities, and those who exercise and lift weights are generally tearing their muscles. The aches and pains that one feels 24 hours after a workout could be attributed to “fatigued” muscles.  A way of helping muscles to quickly rebuild is to supply the muscles with adequate protein.  “Adequate” could mean anywhere from five to six nutritionally balanced meals a day. In this fast paced lifestyle, who has time to cook five to six nutritious meals a day?

When is the right time to take whey protein? The answer varies as not all would have the same reaction to whey protein.   However, here is a general guideline on when to take whey protein.

Whey protein could be taken right after a workout or any strenuous physical activity. Its high content of amino acid will help in the recovery and rebuilding after a workout.  Legitimate body builders should opt for this time. For regular people, taking the supplement in the morning is ideal since the level of protein in the body is at its lowest after a long sleep.

For a hardcore body builder, taking the supplement morning, noon and night is probably his best option. However for the regular person who wants to build up muscles, taking whey protein powder before bedtime could prevent the breakdown of protein to some extent. Taking the whey protein before bedtime can significantly slow down the loss of protein while asleep.

Remember to read the label to see the amino acid content of the whey protein. The right amount of amino acids in whey protein powder is important as it what makes the supplement easily absorbed by the muscles.  However, too much protein is not good for the body.  Excess protein cannot be excreted by the body and that too much protein could cause kidney stones and the buildup of ketones.  The kidney could generally clear the toxins but the process might cause dehydration.  Drink plenty of fluids when on a high protein diet.

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Creatine is naturally produced by the body to supply the muscles with energy. It is produced by the liver, the kidney and the pancreas and carried to the muscles of the body through the bloodstream. It is converted into creatine phosphate (phosphocreatine) once it reaches the muscles.

Creatine is naturally found in foods like salmon, tuna, and beef and pork. A pound of beef produces about 2 grams of creatine. Since creatine is 100% natural, international athletes can take creatine supplements without disciplinary sanctions.

Why take supplements when creatine is readily found in food? A maintenance dose of creatine is 5 grams a day. You have to consume 2.5 pounds of beef for the maintaining recommended dosage. Add the inconvenience of cooking a meal of red meat day in and day out and taking the odorless and tasteless sugar-like powder, a creatine powder supplement wins hands down.

Studies dating back in the 1970s have shown that taking creatine could enhance an athlete’s performance. In the 1990s creatine supplements peppered the market for there was a significant boom in body-building,  women included.  Today there are more studies to support that creatine can make body muscle bulk in as little as two weeks.  The right amount of creatine can increase energy level, enhance athletic performance and speed up the recovery rate of body muscles.  Creatine hydrates the muscles as it boosts muscle growth too.

When is the right time to take creatine? If you want to have endurance, high energy and accelerate muscle growth, then it is time to take creatine supplements on a daily basis. As creatine also accelerates fat loss, it is time to take in supplements if there is a need to lose some fat and gain more lean muscles. Anyone experiencing extreme fatigue and physical stress is also recommended to take creatine supplements.

Creatine supplements could be taken any time of the day just like any other health supplement. However, if the person taking the creatine supplement is in the process of bulking up, then it is best to take the supplement an hour before the workout. Creatine is absorbed in the bloodstream and stays there for 1.5 hours. If creatine supplement is taken at 8:00 A.M., it is best to start pumping iron at 9:00 A.M, as the creatine is in the bloodstream. The compound is in the muscles too as they are probably saturated with the previous day’s supply of creatine.  The 1.5 hours of elevated creatine level should last until 10:00 A.M. to 10:30 A.M.

There are body builders who opt to load on creatine for a week to saturate their muscles. The usual dosage is 15 grams to 25 grams a day for a week. The second week, the dosage is tapered from 15-25 grams to 5-10 grams. Studies show that there is no need to load up on creatine for a week as the result could also be attained in 3 to 4 weeks with a daily recommended dose of 5 grams.

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