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Quick Building Muscle Tips!

We all want to build muscle and fast to right? Well unfortunately it will take some time, but I've put together some simple tips. This should help in the building muscle process. It won't happen within a week but you will start seeing a good amount of results sometime after 2 weeks if you simply follow these quick tips:

Tip #1:  Consume a lot of protein.

• This is an obvious one, but muscle is pretty much protein right? You should be consuming about one or 1g of protein per your body-weight. So if you weigh let's say 100 lbs your protein intake should be 100g.
• So throughout the day you should be eating a meal that contains a good source of protein such as:  fish, whey, egg whites, lean beef, steak, and chicken breasts. All of these foods contain a great amount of protein and is a healthy diet to get into!

Tip#2: Get those Carbs ( carbohydrates ) in!

•  This is where your energy comes from. It releases insulin which is one of the most important body anabolic hormone.
• Your intake on carbs to protein should be 2:1. So if you're taking in 100g of protein you should be taking in around 200g of carbs which is not a lot.
• It is vital to consume carbs an hour before the gym so it can digest properly and start the anabolic hormone process, releasing a burst of energy.
• Some great carbs are: whole wheats, whole oats, brown rice, pasta, beans, whole fruits, whole vegetables, and nuts!

Tip#3: Eat multiple meals!

• Eating is the most important part of any muscle gaining process. If you don't eat, you don't gain. 
• It's simple, try to eat about 6-7 meals a day. Try not to cheat your meals either by eating out at fast-food places. 
• Try something healthy like pasta or chicken breasts with brown rice or fruits and vegetables. 
• You can also replace a meal or two with a protein shake, such as a post workout with some goodies mentioned above.
• The less and more frequent you eat will be better for you. So split your day into 6 or 7 meals. 
• Try not eating 3-4 huge meals because your body can intake only so many that the extra will just be stored as fat.

Tip#4: Drink plenty of water!

• I can repeat myself over a million times and tell you that that is the single most important thing a human can consume. 
• WATER! You'll be no where without it. The body is comprised of about 70% water and if you're dehydrated you will LOSE muscle. 
• A pound of muscle can hold about 2.5-3 pounds of water. That is a lot especially if you intake a lot of water. You will see a difference.

Here's a great article about water from bodybuilding.com
http://www.bodybuilding.com/fun/kosloff2.htm

Tip#5: Supplement use.

• Some supplements are way over priced, if you have the money for them then go ahead and buy them. For most people the average spending on a tub or protein is about $20-50 that is a quite reasonable price for me at least.
• Those people that say "supplements don't work" they are wrong. Supplements do work, and if you don't take advantage it will take you longer to get the build you're looking for. 
• Just be sure to stick to the basic supplements like: protein powders, creatine, multivitamins,amino acids, and glutamines.

-Some basic protein that I use is: Optimums Nutrition 100% Gold Standard Whey Protein: http://www.gnc.com/product/index.jsp?productId=3267268&cp=3593187.2108294
and Monohydrate Creatine:
http://www.gnc.com/product/index.jsp?productId=2133642

Tip#6: Consume a meal before working out!

• This is also an important factor that contributes to muscle building. Many people wonder why their muscles start to tire out while working out. Well your problem is you probably didn't consume a meal before your workout. That means your body didn't intake any carbs and carbs is what keeps your body from having an energy crash and keeps your body working harder and longer. 
• So consume a meal before your workout. 
• I personally like to eat a peanut butter sandwich because it has a stable balance of protein and carbs. Also most Athletic College Programs do the same thing.

Tip#7: Sleep.

• Without sleep your going nowhere because you will be tired. Sleep is also what helps muscles grow it releases growth hormones which build muscle. 
• Before you go to sleep you should consume about 16oz of water or 2 cups so you wake up in the middle of the night to intake a meal because you have nothing in your body and feeding your muscles while you sleep is extra good!
• Another step you can choose instead of waking up in the middle of the night for a meal is consuming some casein protein. This will help your body during the sleeping process because casein is a slow digesting type of protein that will feed your muscles while you're sleeping.
• You should be sleeping or resting for 8 hours a day and if you can take a small nap after a workout then do so, it will be beneficial to the body.

What do you think of first?

When you hear the word health or healthy what do you think of first? Food or exercising? Well you should be thinking both because they both play a huge role in the body.
Many people think just because you exercise ( cardio, lifting, or even sports ) that you're automatically considered to be a healthy person. You kind of are, but if your eating habits are bad then that will effect your health. Working out is very healthy for you, it gets your blood pumping and after your done with working out you feel much better, like something has been accomplished. Well there has been something accomplished. You got your heart rate up which means blood is flowing smoothly through your body. When your blood flows smoothly it decreases the risk of cardiovascular disease.

Now eating wise, what do you ( readers ) usually eat? I know that sometimes we cheat our way through the day by eating some junk food. That's fine but make sure it's not an everyday thing.  Do you have an eating plan? Like a list of foods that are healthy for you to eat? Also be sure to drink a lot of WATER because that is a must. It's the most important thing you can do.

For me I have my own eating plan, I'll share it with you:

Breakfast: Cereal and milk ( i like to keep it simple in the morning )

Lunch: Peanut butter sandwich ( peanut butter helps me before working out (gives a lot of energy and is a good source of protein, most college programs do this ))

Afternoon: 1 cup milk, 6 egg whites, usually 1 cup rice, and 1 chicken breast.

5 P.M:  3-4 packets of regular oatmeal, 2 bananas, and 1 cup of milk.

Dinner: Usually same as the afternoon meal, if not then 2 cups of rice and a cup of milk.

An hour after Dinner: 1 cup milk, 6 eggs; chicken breast or steak.

Nighttime: I drink a protein shake, i drink it at night because when your sleeping your body isn't taking in any source of protein, carbs, or any of that because you aren't eating, so for me drinking a protein shake at night helps with this problem. If you don't drink it at night then you can as soon as you wake up!

Also to point out another thing, instead of the milk you can be drinking water. I just like drinking milk because i know it has protein and carbs. I always try and take in as much protein as i can.

Share with me what your eating schedule is like. I'd be glad to read your opinions on my schedule as well!