4 Best Supplements to Gain Muscle Mass

So you are already spending time on resistance training but not getting the desired results. If this is the case do not worry because all bodies are different. What suits one may not suit others and you may also be under this rule. But do not despair as there is always a way out to gain muscle mass and lose weight also.

Why You Need Supplements
Whatever food you eat daily is sufficient for your everyday activities. However, building muscle mass and repairing broken muscles need foods that are additional to what you consume. Whenever attempting resistance training you take your body to a new level of physical alignment. For this very reason, you need supplements that can not only repair your broken muscles but help create new muscles and that too in big numbers.

With this explanation, let us focus on the best supplements to build muscle mass and see how we can do that quickly.

1. Creatine
It occurs naturally within our muscle cells and majority of it is stored primarily around the skeletal muscle tissues. The rest is scattered all over our body. Creatine is primarily used for cellular energy production and modulation. The benefits of Creating Supplement are:
a) Promotion of lean body mass
b) Increasing muscle cell volume
c) Fast post-workout muscle recovery
d) Increase muscle performance

When you are doing resistance and weight training, you should prefer Creatine because of the rapid pace at which your mass is built. With strenuous efforts, muscles break frequently and body needs nutrition to cover up for the loss and keep the growth at a brisk pace.

Suggested Dosage is 5-10 grams and half of it should be taken with your pre-workout meals and the balance with your post-workout shake.

2. Whey Protein
Through research and detailed studies it has been noted that bodybuilders and intense trainers can improve their performance and gain muscle mass fast when they consume whey protein shakes or supplements. The high amount of protein supplied by whey helps our body to jump-start the muscle-building process.

Bodybuilders often consume whey protein before and after a workout just to increase protein synthesis and also improve muscle recovery and restoration. Irrespective whether you try to add lean mass or burn body fat, adding whey protein supplement to any training routine can always speed the gain and loss process.

Let us list some benefits of Whey Protein Supplementation
1. Easily Digested
2. Improved Muscle Repair
3. Hunger Suppressant
4. Abundant Amino Acids for improved resistance training benefits.
5. Improved Metabolism

Recommended Dosage is 20-30 grams at a time, especially at pre and post workout.

3. BCAA (Branched Chain Amino Acid)
Resistance trainers and bodybuilders often turn to BCAAs for improved workout results. Out of the whole gamut of amino acids, the three most important ones are Leucine, Isoleucine and Valine. These three stimulate protein synthesis and regulate protein metabolism.

The BCAAs drive the nutrients to muscle tissues for improving workout recovery. During exercise they serve as an energy source hence the supplement can easily restore the nutrients lost. It also reduces pain from muscle fatigue and at the same time improves metabolic recovery.

BCAAs also enhance endurance for long-distance workouts like running marathons, swimming, and backpacking by keeping the muscles fueled.

4. Glutamine
It is one of the most important supplements which slow down muscle-tissue breakdown and enhance endurance. It helps you push the limits of your resistance training and inspires your body to produce greater lean muscle. The other benefits are:
a. Preserves muscles and allows body to burn additional fat. More lean mass means better metabolism. While training you lose weight and also muscle mass so we need to slow this process.
b. It improves our immunity. The intense training stress affects our entire immune system. Glutamine restores muscle tissue health ensures rapid body recovery too.
c. Glutamine supplementation increases the growth hormone secretion.
Recommended dosage is 2-5 grams Glutamine upon waking, post-workout and before bed.

There is no compulsion for supplements but the progress will be terribly slow. Supplements have been created for purpose to build muscle naturally and it is advised to continue for a few months with extreme training. See the results and we are sure there will be a wide grin on your face.

5 Ultimate Reasons for Using Whey Protein

Bodybuilding is in itself a huge market. You will find many magazines, websites and TV shows discussing on this particular topic. Magazines and websites have tons of bodybuilding related advertisements on every possible space. This really shows that the products advertised really work and the athletes have great confidence and this translates to good revenue.

Out of the many products advertised it is Whey Protein which sells the most. Whether you are trying to lose fat, tone up, build muscle or simply get fit and healthy, Whey Protein can really help you out to meet your goals. We give you the 5 best reasons why you should use whey protein powder.

The Five Reasons Why Using Whey Protein Makes Sense for BodyBuilders & Athletes

Protein is attributed to gaining muscles, lose stored fat and create a better version of themselves. But this is not all. Protein, especially Whey Protein provides other benefits that make our bodies better and fitter. Let us find out now.

#1          Increase Muscle and Loose Fat Simultaneously

Taking cue from most recommendations, bodybuilders often reduce their carbs but did not get results they wanted. In a recently conducted study where the participants were divided in two sections each and their intake was reduced by 400 calories. One section had whey protein and the rest some other beverage. After 4 months the whey consumers lost over 6 per cent of body fat and preserved their muscles better. This shows how beneficial whey protein is.

Tip: Reducing calories can make you feel hungry. You can always grab a whey protein bar.

#2          Increase Muscle Strength and Size

If you regularly attend gym and not getting the desired results then this will help you. Another research took 20 men who hit the gym regularly and gave 1 scoop (15 grams whey & casein protein) and 6 grams of free amino acids. After 2 months almost everyone had huge gains in fat free mass and muscle strength. Everyone was surprised at the results.

#3          Curb Your Hunger

Normally athletes grab a snack at the slight hint of hunger. Change this habit and consume 1-2 scoops of whey protein and see the difference. A research on 20 similar individuals gave noteworthy results. The participants reported suppressed hunger for around 4 hours. Basically the Whey reduced the hormone Ghrelin which tells the brain you are hungry. Whenever you are hungry, you now know what you should be doing.

#4          Convenient To Use

As training intensity moves up, your protein requirement also increase. Consuming protein from poultry and dairy sources becomes cumbersome. You need to calculate the number of eggs needed and weigh the cheese too. Drinking a protein shake with metered dosage in scoops is the best option. And to add to the plus point, drinking can take the least time for maximum benefit.

#5          Great Immunity Booster

Though resistance training is essential for building muscle mass and strength, it also decreases Glutathione levels which are directly linked to weak immunity. Whey protein powders often arrive with extra vitamins and minerals which include Glutathione. Replenishing Glutathione boosts immunity and our body stops losing precious other minerals fighting diseases.

Looking at these tips you can now understand why you should be using whey protein powder regularly.

Now include whey protein and try crossing your limits every time you hit the gym. We know you will grin from ear to ear.

5 Ways to Get Fit This Winter

Getting up on a wintery morning is the toughest task. Warm bed, cold floor & walls, uninvitingly cold clothes all make it too hard to jump out. But this one mistake can negate all your bodybuilding efforts you took in summers. It pays to know how to keep body fit in winter so you don’t lose your great body shape.

Think about the great winter sports people indulge in. Is it possible without jumping out of bed? Winter exercise tips come handy to chisel your body further. With no threat of sweat, pushing for an extra rep or two is always on. Thank this winter season for the opportunity at no extra cost.

Don’t worry if you still don’t have a gym membership. We discuss some low cost ideas to keep fit this winter which are equally beneficial. You can also keep fit outside the gym and we show you how. A few tips for working out inside the gym are also here.

#1          The Office Staircase offers Multiple Possibilities

Climb the stairs quickly using your toes. Going down should also be quick enough. Take a deep breath and climb the stairs again. This should be good enough to ensure good blood flow.

Whenever you find time in between your work, attempt the above once or twice. This is a high intensity cardio and leg workout and gives good results.

As a variation, climb 2-3 steps at a time and sprinting a few steps. If you have walking space at each floor, some brisk walking helps too.

#2          Indoor Sports to Add Variety

Basket ball presents a good opportunity to stretch your arms and legs. A good intensity game can increase the blood flow and you may even sweat. Join some dance or aerobics program or try some steps at home with your earphones plugged in. Your chosen music tracks will help the session fly away.

A yoga or pilates session at the end will polish your day off in style.

#3          Workouts in the Comfort of your home

Clear some area in your living or spare room that is just enough for pushups, squats, sit ups and press ups. Some jumping or rope skipping can also be added to lighten your body. The added benefit of working out at home is you save time going to gym. These winter fitness tips not only save you from boredom but also open new opportunities.

#4          Rejuvenate your Gym Routine

Try your gym routine in new clothes. Studies suggest that new clothes help any athlete perform better. Winter, as such, keeps exhaustion & sweat away. This should pep you up to go for additional reps helping to chisel your body further.

If you have a monthly membership, try a different gym for winters. Again, studies show new environs freshen everyone up and you can perform much better.

This season, attempt a different set of exercises not done earlier. This move will also enhance your mood and a sense of achievement will make you feel better.

In winters, time flies quickly. Pack your gym gear while going to work. These are tried & tested winter workout tips to get most of the limited time at hand.

#5          Skiing, Skating, Running in snow

Here comes the real winter advantage. Gather your skiing or skating gear and rush out. Spend your time rigorously and burn maximum calories. You will be surprised how easy it is to exercise outside in winters to shed the extra flab.

For extra sensation, rope in some friends and get into a competition. The more the merrier it can turn into. It can no doubt be fun but satisfying also.

Don’t let cold to cancel your routine. Healthy routine aids in keeping your body immune to minor seasonal changes. Remember, if you physically enjoy winters, your body will acknowledge and participate actively. You both of you can enjoy like never before.