Typically with weight training alone, fat loss is similar to muscle gain, give or take a few pounds. Another great thing that adding muscle mass by strength training will do for you in terms of fat loss is change your total body composition. Most people think that this is hard, but I'll let you in on a secret. It is acquired through hard work, knowledge, and dedication.
So little wonder that fat loss is on our minds. It is essential in any weight loss and fitness program, and is best brought about with a sensible diet combined with a rigorous exercise program and intelligent supplementation.
For over-all health and rapid fat loss, your nutritional strategy must include high fibre foods. This help and keeps things moving. Now that's good stuff. There will be periods where you will experience more rapid progress as you continue building muscle mass.
But, like I said, if your goal is fast fat loss, give it a miss for a couple of weeks. Are you wondering if this is actually possible? Water is a great natural appetite suppressant and when combined with bulk forming fibres the two works wonders for you. Sensible weight loss will always give result in the long term for your training.
You can change your body and sculpt your muscles with good workouts - and they are so simple you can do them at home. Do not be discouraged by what you hear all around you - you can get it as you want. It ensures sensible and sound nutrition to ensure fast muscle gain with little effort.
I suppose any quick fat loss claim is going to generate a debate. Find out what supplements work best for achieving your goals, that's it. It is mostly men with incredible tales of muscle gain, which is wonderful, but my experience so far has been pretty different.
Liposuction makes it much faster, with the combination of kettle bells and body weight exercises, these circuits lead to quick progress and a rapid increase in full body conditioning. I usually don't trust these "quick fat loss"-programs but one day I was too desperate and had to do something about my weight.
The secret is simple. In its simplest form it is realized when we are burning more calories than we ingest. The fact that a high-protein diet is better for fat loss is well-supported by research. Fat loss is for the most part a simple numbers game, so don't get fooled around.
Friday, September 9, 2011
Thursday, September 8, 2011
Absolutely every woman has heard of cellulite at some time
Absolutely every woman has heard of cellulite at some time in their lives. They live in constant fear of developing it, even though it is not harmful to our bodies in any way. The main problem with it is that it looks horrible, and with a lot of negative media coverage, it has quickly become one of the most feared skin conditions with women all around the world.
However, not many people actually know that cellulite could be influenced by their body type. In fact, most women do not even know what their body type is. So just how can cellulite be affected by our body type, and who is most potentially at risk of developing it?
Cellulite and Our Body Type
When thinking of body types, most people think of pear shape, apple shape and hourglass shapes. However, when thinking of cellulite, our body types are described in four ways. These are:
Android Type
If you have an Android shaped body, you will have broad shoulders as well as muscular limbs. You will not have too much of a waist, and the hips generally do not flare. Most Android types tend to be body building types and they tend to gain weight on their upper body through muscle. This does make them look slightly apple shaped. More male hormones are produced than female ones, and they make quite good athletes usually.
Generally if you have an Android type body, you will often crave foods which are high in salt and cholesterol, and the body tends to turn the cholesterol into steroid hormones which is what causes the body building affect.
Android types tend to have cellulite on their upper buttocks, their abdominal area, and their trunk, but never on their lower body.
Gynaeoid Type
This body type is usually fairly curvy and if you do have this type of body, you will have small shoulders and a small waist, with quite curvaceous hips. When you gain weight, it only tends to go on the upper thighs or the buttocks and it generally tends to give a very feminine look. However, this is where the cellulite generally tends to appear the most and it can be hard getting rid of it if you simply stick to a low fat or low calorie diet, as most diets cause you to lose weight in areas you do not need to lose weight from!
Generally Gynaeoid types crave foods which are high in both fat and sugar, and if they do have a problem with weight gain, plant hormones are usually better for them as they have a balancing effect on the body which reduces the weight gain.
Thyroid Type
People, who have a Thyroid body type, generally have fairly long limbs such as long legs and long arms, and they often have a racehorse body appearance. Dancers and models tend to have this body type and they often crave caffeine and nicotine as well as artificial sweeteners.
It is not uncommon for Thyroid body types to miss meals, and they do not usually gain weight very easily either. Problems which they do experience however include an unstable blood sugar level which can often cause them to be constantly tired and that is why they crave sugar and stimulants.
If you are a Thyroid type you are least likely to develop cellulite, however if it does appear it will often be on either the buttocks or the back of the thighs.
Lymphatic Type
Lymphatic body types do not generally have a good time of it! They find it easy putting weight on all over the body, and they tend to have a cuddly appearance. A low metabolic rate is what causes easy weight gain and they also tend to have a dysfunctional Lymphatic system which causes fluid retention. This often makes them look bigger than what they actually are.
If you do have a Lymphatic body type, you will be prone to severe cellulite and it often makes it hard to see the bone structure in the body. Dairy products are your main cravings and you will avoid exercise as much as possible, both of which cause more weight gain. Cellulite can appear on all areas of the body with this body type.
So overall as you can see, your body type does play a big part in where you gain cellulite, if you do gain it at all. Each body type has different metabolic rates and cravings, and some are generally worse than others which can lead to severe cellulite.
However, not many people actually know that cellulite could be influenced by their body type. In fact, most women do not even know what their body type is. So just how can cellulite be affected by our body type, and who is most potentially at risk of developing it?
Cellulite and Our Body Type
When thinking of body types, most people think of pear shape, apple shape and hourglass shapes. However, when thinking of cellulite, our body types are described in four ways. These are:
Android Type
If you have an Android shaped body, you will have broad shoulders as well as muscular limbs. You will not have too much of a waist, and the hips generally do not flare. Most Android types tend to be body building types and they tend to gain weight on their upper body through muscle. This does make them look slightly apple shaped. More male hormones are produced than female ones, and they make quite good athletes usually.
Generally if you have an Android type body, you will often crave foods which are high in salt and cholesterol, and the body tends to turn the cholesterol into steroid hormones which is what causes the body building affect.
Android types tend to have cellulite on their upper buttocks, their abdominal area, and their trunk, but never on their lower body.
Gynaeoid Type
This body type is usually fairly curvy and if you do have this type of body, you will have small shoulders and a small waist, with quite curvaceous hips. When you gain weight, it only tends to go on the upper thighs or the buttocks and it generally tends to give a very feminine look. However, this is where the cellulite generally tends to appear the most and it can be hard getting rid of it if you simply stick to a low fat or low calorie diet, as most diets cause you to lose weight in areas you do not need to lose weight from!
Generally Gynaeoid types crave foods which are high in both fat and sugar, and if they do have a problem with weight gain, plant hormones are usually better for them as they have a balancing effect on the body which reduces the weight gain.
Thyroid Type
People, who have a Thyroid body type, generally have fairly long limbs such as long legs and long arms, and they often have a racehorse body appearance. Dancers and models tend to have this body type and they often crave caffeine and nicotine as well as artificial sweeteners.
It is not uncommon for Thyroid body types to miss meals, and they do not usually gain weight very easily either. Problems which they do experience however include an unstable blood sugar level which can often cause them to be constantly tired and that is why they crave sugar and stimulants.
If you are a Thyroid type you are least likely to develop cellulite, however if it does appear it will often be on either the buttocks or the back of the thighs.
Lymphatic Type
Lymphatic body types do not generally have a good time of it! They find it easy putting weight on all over the body, and they tend to have a cuddly appearance. A low metabolic rate is what causes easy weight gain and they also tend to have a dysfunctional Lymphatic system which causes fluid retention. This often makes them look bigger than what they actually are.
If you do have a Lymphatic body type, you will be prone to severe cellulite and it often makes it hard to see the bone structure in the body. Dairy products are your main cravings and you will avoid exercise as much as possible, both of which cause more weight gain. Cellulite can appear on all areas of the body with this body type.
So overall as you can see, your body type does play a big part in where you gain cellulite, if you do gain it at all. Each body type has different metabolic rates and cravings, and some are generally worse than others which can lead to severe cellulite.
Tuesday, September 6, 2011
Glutamine is the most abundant amino acid foun
Glutamine is the most abundant amino acid found in the human body and is arguably the most important in the process of building muscle and gaining strength. It can be found naturally in food sources such as beans, poultry, fish and dairy products, but in order to consume a highly beneficial amount you should probably consider buying it in powdered form as a nutritional supplement. Most serious weightlifters and bodybuilders would consider glutamine as one of the most important supplements out there, and for good reason.
What exactly does glutamine do, and how is this beneficial to the muscle growth process?
Glutamine is best known for being an "anti-catabolic" agent. What this means is that rather than directly promoting the growth of new muscle tissue, glutamine works by preserving the muscle tissue that you have already built. You see, muscle breakdown is occurring all the time. This naturally happens when you train intensely, when you don't provide your body with enough protein or during the time that you are sleeping. This process is completely naturally and is to be expected. However, if you are training and eating properly, then your body is also synthesizing new muscle tissue throughout the day. Your overall muscle gains can be calculated by taking the rate of muscle growth and subtracting the rate of muscle breakdown. Glutamine helps by minimizing the rate of muscle breakdown, resulting in greater overall net gains in muscle mass.
Glutamine is also highly beneficial in the positive effect that it has on the immune system. Not only are your muscles heavily stressed from your workouts, but your entire immune system is stressed as well. Glutamine will help you to recover quicker in between your workouts and will also help to prevent you from getting sick.
I would recommend supplementing with 10 grams of glutamine daily in order to see the best results. Although glutamine will not provide any immediately noticeable results, you will definitely achieve greater muscle gains in the long term by using it.
Here are the two most important times to supplement with glutamine:
1) Within 30 minutes of completing your workout.
After an intense workout your body's glutamine levels can drop by as much as 50%. In order to restore these levels the body will typically tap into the glutamine reservoirs within your muscle tissue. You should consume 5 grams at this time in order to keep your hard earned muscle in tact.
2) Right before bed.
Taking 5 grams of glutamine right before you decide to doze off will help to minimize muscle breakdown while you sleep and will also increase your body's natural secretion of growth hormone, a powerful anabolic substance.
Here is a quick recap of the recommended dosages:
Workout Days: 5 grams post-workout, 5 grams before bed.
Non-Workout Days: 5 grams with an afternoon meal, 5 grams before bed.
Although glutamine will not provide any instant, dramatic muscle increases, you should be able to see by now that it is extremely important in the overall muscle-building process and is a supplement that no serious weightlifter should be without.
What exactly does glutamine do, and how is this beneficial to the muscle growth process?
Glutamine is best known for being an "anti-catabolic" agent. What this means is that rather than directly promoting the growth of new muscle tissue, glutamine works by preserving the muscle tissue that you have already built. You see, muscle breakdown is occurring all the time. This naturally happens when you train intensely, when you don't provide your body with enough protein or during the time that you are sleeping. This process is completely naturally and is to be expected. However, if you are training and eating properly, then your body is also synthesizing new muscle tissue throughout the day. Your overall muscle gains can be calculated by taking the rate of muscle growth and subtracting the rate of muscle breakdown. Glutamine helps by minimizing the rate of muscle breakdown, resulting in greater overall net gains in muscle mass.
Glutamine is also highly beneficial in the positive effect that it has on the immune system. Not only are your muscles heavily stressed from your workouts, but your entire immune system is stressed as well. Glutamine will help you to recover quicker in between your workouts and will also help to prevent you from getting sick.
I would recommend supplementing with 10 grams of glutamine daily in order to see the best results. Although glutamine will not provide any immediately noticeable results, you will definitely achieve greater muscle gains in the long term by using it.
Here are the two most important times to supplement with glutamine:
1) Within 30 minutes of completing your workout.
After an intense workout your body's glutamine levels can drop by as much as 50%. In order to restore these levels the body will typically tap into the glutamine reservoirs within your muscle tissue. You should consume 5 grams at this time in order to keep your hard earned muscle in tact.
2) Right before bed.
Taking 5 grams of glutamine right before you decide to doze off will help to minimize muscle breakdown while you sleep and will also increase your body's natural secretion of growth hormone, a powerful anabolic substance.
Here is a quick recap of the recommended dosages:
Workout Days: 5 grams post-workout, 5 grams before bed.
Non-Workout Days: 5 grams with an afternoon meal, 5 grams before bed.
Although glutamine will not provide any instant, dramatic muscle increases, you should be able to see by now that it is extremely important in the overall muscle-building process and is a supplement that no serious weightlifter should be without.
There are many factors to consider when you want to know how long it takes
There are many factors to consider when you want to know how long it takes for you to gain and build muscle mass. Questions like are you eating enough and the right nutrients to accelerate muscle growth, are you exercising correctly and regularly and do you have the genes for quick muscle growth need to be addressed.
In this article, we shall discuss whether you have the genetic make up to gain and build muscles quickly. Don't despair if you don't because this is only one of the several factors that determine how long it takes for you to build muscle mass.
It is certainly helpful to know your body type when you want to build muscles. By knowing your own body type, you can then plan your nutritional and exercise program to suit your specific body type to encourage muscle growth.
We shall discuss the 3 common body types and their characteristics here.
? Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.
So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.
? Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone's envy.
You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.
? Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer.
You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.
Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.
Now that you have identified your body type, you can then write down your goals, objectives and the methodology you wish to take to gain muscle mass. By having a specific body building program to follow, it allows you to take concrete actions each day to achieve your muscle gain goals.
How long does it take to build muscles and gain muscle mass certainly depend the body type you have but it will also depend on numerous other factors as well.
In this article, we shall discuss whether you have the genetic make up to gain and build muscles quickly. Don't despair if you don't because this is only one of the several factors that determine how long it takes for you to build muscle mass.
It is certainly helpful to know your body type when you want to build muscles. By knowing your own body type, you can then plan your nutritional and exercise program to suit your specific body type to encourage muscle growth.
We shall discuss the 3 common body types and their characteristics here.
? Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.
So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.
? Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone's envy.
You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.
? Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer.
You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you.
Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.
Now that you have identified your body type, you can then write down your goals, objectives and the methodology you wish to take to gain muscle mass. By having a specific body building program to follow, it allows you to take concrete actions each day to achieve your muscle gain goals.
How long does it take to build muscles and gain muscle mass certainly depend the body type you have but it will also depend on numerous other factors as well.
Monday, September 5, 2011
Obesity refers to being overweight or having a weight
Obesity refers to being overweight or having a weight that exceeds the standards. This can be determined if you know your body mass index which is dependent on your weight and height. Also, the amount of body fat can be a factor for your obesity.
Being obese can contribute to high blood pressure, heart disease, diabetes and cancer. It makes you worry a lot and decreases your self-confidence that in turn confines you in a stressful situation.
Thus, it is important to maintain an ideal weight to avoid the complications and problems brought about by being obese or overweight.
So how do you know if you are obese or overweight? Below is the body weight chart, which you can use to check if still within your ideal weight based on your height.
The body weight chart shows the ideal weight for people who have medium frame. First column is the height, which is measured in inches. Then the second and third column corresponds to the ideal weight measured in pounds.
If you found out that you are obese or just meeting the standards, here are some tips to help you lose or maintain your weight.
Monitor your weight. Regularly weigh yourself to monitor how much you gain or if you are still within the limit of your ideal weight. You can then refer to the body weight chart. You can also make a journal or put it into writing so that you can keep track of what you achieve.
Exercise regularly. Walking is a great exercise so you can start doing this everyday. Then you can also engage into some sports such as playing badminton, swimming or basketball. Any sports that makes your perspire will help you maintain or even loss weight.
Follow a diet plan. If you are overweight, it is advisable to have a diet plan. There are many diet plans for losing weight depending on your needs. You can use the internet to get more information on the available weight loss programs. Also, please consult a doctor to make sure that you select a diet plan that is appropriate for you. Then strictly follow the plan to easily achieve the weight goal.
Know what you eat. Observe the effects of the food that you eat. What food makes you easily gain weight? What food helps you to digest food faster? This way you can determine which food to take frequently, in moderation or not at all.
Take regular meals. It is not advisable to skip your meals because it makes your crave more for food. Better do your meals frequently but in smaller amounts. Also include drinking a lot of water in or between your meals.
Remember to maintain an ideal weight based on the body weight chart and stay healthy!
Being obese can contribute to high blood pressure, heart disease, diabetes and cancer. It makes you worry a lot and decreases your self-confidence that in turn confines you in a stressful situation.
Thus, it is important to maintain an ideal weight to avoid the complications and problems brought about by being obese or overweight.
So how do you know if you are obese or overweight? Below is the body weight chart, which you can use to check if still within your ideal weight based on your height.
The body weight chart shows the ideal weight for people who have medium frame. First column is the height, which is measured in inches. Then the second and third column corresponds to the ideal weight measured in pounds.
If you found out that you are obese or just meeting the standards, here are some tips to help you lose or maintain your weight.
Monitor your weight. Regularly weigh yourself to monitor how much you gain or if you are still within the limit of your ideal weight. You can then refer to the body weight chart. You can also make a journal or put it into writing so that you can keep track of what you achieve.
Exercise regularly. Walking is a great exercise so you can start doing this everyday. Then you can also engage into some sports such as playing badminton, swimming or basketball. Any sports that makes your perspire will help you maintain or even loss weight.
Follow a diet plan. If you are overweight, it is advisable to have a diet plan. There are many diet plans for losing weight depending on your needs. You can use the internet to get more information on the available weight loss programs. Also, please consult a doctor to make sure that you select a diet plan that is appropriate for you. Then strictly follow the plan to easily achieve the weight goal.
Know what you eat. Observe the effects of the food that you eat. What food makes you easily gain weight? What food helps you to digest food faster? This way you can determine which food to take frequently, in moderation or not at all.
Take regular meals. It is not advisable to skip your meals because it makes your crave more for food. Better do your meals frequently but in smaller amounts. Also include drinking a lot of water in or between your meals.
Remember to maintain an ideal weight based on the body weight chart and stay healthy!
If you want to start bodybuilding, there are a few things
If you want to start bodybuilding, there are a few things you should know before you begin training so that you optimize your workout and stay safe. The number one mistake beginners make is that they don't do their research before starting, and so they don't see results. If you don't see results, you'll probably get frustrated and stop training. Instead, learn how to efficiently tone your muscles and maintain a healthy lifestyle so that you get the results you always wanted.
First and foremost, before starting any new exercising program, consult your doctor. This is especially good advice for teens and young adults who may not be done growing yet. In any case, your doctor can recommend a good workout as well as do tests on your hormonal levels to make sure that your body is in good working condition. Ask your doctors for advice on gyms as well-since he or she is in the business of keeping people healthy, your doctor probably belongs to a gym and can give you some recommendations.
Next, learn the parts of your body. Weight training and muscle toning is most efficient when you train your entire body first and then concentrate on specific parts to get the muscles of your dreams. That means you shouldn't be in the gym every day just trying to get a six pack! Also do training with weights for your arms, legs, chest, shoulders, and back. Remember to stretch to promote healthy muscle growth and to keep your body elongated.
You won't gain lots of muscle if you don't also stick to a healthy diet. Learn the difference between good carbohydrates and fats and bad carbohydrates and fats. Drink plenty of water or sports drinks with your meals to prevent dehydration and learn the effects of sugar on the body to keep you insulin levels in check. Eating the right foods, as well as maintain an overall healthy lifestyle such as not smoking and getting enough sleep will help you achieve your weight training goals.
Lastly, seek advice from those around you. If you join a gym, they will be able to provide you with instructors who can teach you how to use the machines and give you weight training exercises to do. You can also seek advice from others who participate in body building, but remember that you are a beginner, so there is no shame in not doing as intense of a workout as seasoned trainers do. Know your body's limits and do not overtrain. By keeping your habits healthy and following the advice of professionals, you will be well on your way to cut muscles and a leaner body.
First and foremost, before starting any new exercising program, consult your doctor. This is especially good advice for teens and young adults who may not be done growing yet. In any case, your doctor can recommend a good workout as well as do tests on your hormonal levels to make sure that your body is in good working condition. Ask your doctors for advice on gyms as well-since he or she is in the business of keeping people healthy, your doctor probably belongs to a gym and can give you some recommendations.
Next, learn the parts of your body. Weight training and muscle toning is most efficient when you train your entire body first and then concentrate on specific parts to get the muscles of your dreams. That means you shouldn't be in the gym every day just trying to get a six pack! Also do training with weights for your arms, legs, chest, shoulders, and back. Remember to stretch to promote healthy muscle growth and to keep your body elongated.
You won't gain lots of muscle if you don't also stick to a healthy diet. Learn the difference between good carbohydrates and fats and bad carbohydrates and fats. Drink plenty of water or sports drinks with your meals to prevent dehydration and learn the effects of sugar on the body to keep you insulin levels in check. Eating the right foods, as well as maintain an overall healthy lifestyle such as not smoking and getting enough sleep will help you achieve your weight training goals.
Lastly, seek advice from those around you. If you join a gym, they will be able to provide you with instructors who can teach you how to use the machines and give you weight training exercises to do. You can also seek advice from others who participate in body building, but remember that you are a beginner, so there is no shame in not doing as intense of a workout as seasoned trainers do. Know your body's limits and do not overtrain. By keeping your habits healthy and following the advice of professionals, you will be well on your way to cut muscles and a leaner body.
Thursday, September 1, 2011
If you want to build muscles, you must eat protein
If you want to build muscles, you must eat protein. Without the amino acids protein provides, your muscles won't grow no matter how you train them. Protein is your muscle's building block and there are no nutrient substitutes to build muscles other than adequate protein consumption.
It is advocated that if you want to gain muscle mass, the rule is to take one gram of protein per pound of your body weight each day. That is a lot of protein which many people can't get in their normal meals and protein supplementation may be required. Without adequate protein consumption, all your efforts in the gym will go to waste. Such a pity isn't it?
So when is the best time to take protein? How and which type of protein should you take to build and maintain your muscles?
?Protein to start your day - After a night's slumber, your body is in a catabolic state. That means your body is burning your muscles for energy since your carbohydrate or glycogen store is low. So take quick absorption protein such as whey protein the first thing in the morning even before you to your morning bathroom rituals to stop your muscle wasting away.
?Protein in between meals - To keep a high level of protein in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between meals. Casein protein is slow to digest and therefore will continuously feed your muscles for many hours in between meals.
?Protein prior and post workout - It is a medical fact that consumption of fast to digest protein such as whey protein before your workout will drive muscle gain as your muscles are being fed as you train. Then take whey protein again after your workout along with some carbohydrate to repair your muscle tissues after you have stressed and damaged them during your workout.
?Protein before bed - Since you will be going without food for many hours when you sleep and since muscle building is at its highest intensity when you sleep after your workout, you must encourage your muscle to build by taking casein protein. As casein protein is slow to digest, it will continuously feed your muscles for as much as seven hours when you are sleep and thus encouraging your nuscle building.
So with this information, you will now know when to take protein to build muscles effectively.
It is advocated that if you want to gain muscle mass, the rule is to take one gram of protein per pound of your body weight each day. That is a lot of protein which many people can't get in their normal meals and protein supplementation may be required. Without adequate protein consumption, all your efforts in the gym will go to waste. Such a pity isn't it?
So when is the best time to take protein? How and which type of protein should you take to build and maintain your muscles?
?Protein to start your day - After a night's slumber, your body is in a catabolic state. That means your body is burning your muscles for energy since your carbohydrate or glycogen store is low. So take quick absorption protein such as whey protein the first thing in the morning even before you to your morning bathroom rituals to stop your muscle wasting away.
?Protein in between meals - To keep a high level of protein in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between meals. Casein protein is slow to digest and therefore will continuously feed your muscles for many hours in between meals.
?Protein prior and post workout - It is a medical fact that consumption of fast to digest protein such as whey protein before your workout will drive muscle gain as your muscles are being fed as you train. Then take whey protein again after your workout along with some carbohydrate to repair your muscle tissues after you have stressed and damaged them during your workout.
?Protein before bed - Since you will be going without food for many hours when you sleep and since muscle building is at its highest intensity when you sleep after your workout, you must encourage your muscle to build by taking casein protein. As casein protein is slow to digest, it will continuously feed your muscles for as much as seven hours when you are sleep and thus encouraging your nuscle building.
So with this information, you will now know when to take protein to build muscles effectively.
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