How to Build Muscle in Under 12 Weeks by Laszlo Szabo

HOW TO BUILD MUSCLE IN 12 WEEKS A BEGINNER'S GUIDE TO PROPER EXERCISE,NUTRITION AND SUPPLEMENTATION

Contents ABOUT THE AUTHOR .................................................................................................... 5 Introduction: ........................................................................................................... 8 The Human Body .................................................................................................... 8 The Theory of Muscle Building ........................................................................ 10 Nutrition - How To Eat Right: .............................................................................. 12 Basics of Nutrition ............................................................................................ 12 Supplementation ................................................................................................ 16 Exercise................................................................................................................... 20 How to Choose My Workout Plan? .................................................................. 20 The 12-Week Muscle Building Workout Program ........................................ 25 Cooking for mass................................................................................................... 29 The recipe for gaining muscle mass ............................................................... 29 The importance of amino acids in muscle building ........................................ 36 Top 9 Amino Acids You Can Find in common Food Sources ........................... 36 Resources ............................................................................................................... 41 Websites and other useful sources of inspiration and knowledge ....... 41 Conclusion .............................................................................................................. 43

Copyright © 2015 by Laszlo Szabo All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. You may, however, share the book with your friends and acquaintances at will. For permission requests, write an email to the publisher, addressed “Attention: Permissions Coordinator,” at the address below.

www. bodybuildersupplementz.com Freelance Writer at Freelancer.com Blogger at Bodybuilder SupplementZ Food and Lifestyle Coach, Bodybuilder and Nutritionist at Quora.com Twitter: @bodysuppz2014 Facebook: Bodybuilder SupplementZ

aBOUT THE AUTHOR But it is about YOU as well! Hi there, and thank you for visiting downloading this eBook. My name is Laszlo (Tobin), and I have been an avid promoter, researcher and fan of bodybuilding and human nutrition for years now.

Let me ask you a question! Have you ever wondered how certain celebrities, bodybuilders, fitness models or just regular guys and gals always manage to attain the body of their dreams? Is it luck or just better genes? Most of the time that is exactly what happens. But let me tell you something that I have come to learn through the hard way: THAT IS NOT ALWAYS THE CASE As a matter of fact, I go so far as to claim that YOU can achieve the body of your dreams too. But do not think that it is all about aesthetics or it is going to be an easy ride. What it's really about is making sure you live long enough to see yourself bloom not only in your professional life but in your personal one as well. Who wouldn't want to live a long and happy life, staying fit even after 70? Yes. If you commit yourself to this wonderful lifestyle 100%, then YOU can get fit in a relatively short time. By choosing to download this eBook, you have made your first step towards making your dreams come true. Does it sound unbelievable?

No wonder. There is a general distrust that hovers over this sport like a bad omen, and this bad publicity makes people like YOU skeptic about the results that hundreds of thousands of articles, videos, personal trainers, medical professionals or general rumors promise you.

About me My name is Laszlo, and I have been involved in all sorts of activities related to bodybuilding and nutrition for quite a while now. I have a Diploma in Human Nutrition, a Diploma in Food Security, and a Diploma in Child Nutrition. I am also a regular contributor at Quora.com answering hundreds of questions every week. I love going to the gym, running, learning languages and playing MMORP games. I love eating healthy and, besides my professional involvement, I also have a personal interest in helping people live a healthy lifestyle. I know how important nutrition and fitness really is, and this is why I spread the word wherever I can. This is exactly why I created this eBook and the website that goes with it. I wanted people like you to gain access to really educational and credible materials and product reviews on a frequent basis so that you would only receive the information you need. There are tons of websites where information is not only overwhelming but also overlapping and confusing that tends to shape the truth in search of profit. I will tell you right now that I do not intend to do such a thing. Naturally, I have my own expenses by maintaining and devoting time to this website and the eBooks, but it is more like a hobby for me than just a way to take money from you. That is not who I am, and that is not how I want to get rich. It is just both unethical and against my code. My priority will always be YOU. I will only offer products that I tried myself and know for a fact that they are credible.

To make this long story short, here are a few things that this site will seek to provide for you:     

Regular product reviews in different categories Regular articles in different categories Free eBooks in different categories Free Resource Pool Free Motivational videos, articles and pictures to get you going every day

I am really hoping that you will become a regular visitor of this wonderful initiative and make use of the large pool of free resources that I will provide for YOU every single day. Whatever questions you may have, feel free to leave a comment or send an email via my contact form.

Testimonials about this eBook are also welcome. As soon as I have a few people willing to share their thoughts, I will create a testimonial page where YOU could be featured. Please send me an email for more information on that.

I am also present at Quora.com answering hundreds of questions every day. You may hit me up there as well. I never leave a question unanswered, no matter how silly you might think it is. REMEMBER: THERE IS NO SILLY QUESTION! Thank you for devoting time to reading this short bio and eBook, and I hope you will become a valuable and frequent visitor of my website as well. I wish you all the best,

Introduction: The Human Body The evolution (or what others like to call The very first thing that we should keep in

Genesis) have facilitated the appearance of

mind right from the start is that the

a system with which humans were able to

human body is a system that inherently

mobilize strength and energy quickly (I

strives for homeostasis, a so-called inner

mean certain chemicals like adrenalin that

equilibrium or balance. The best way to

appear in times of danger or excitement).

explain is if we take a look at where we

At the same time, we were also given

came from in the first place. Naturally,

another system that automatically adjusts

humanity have always been trying to

our state back to normal. These things

become part of nature by relying on his

encompass all the activities that we

survival

certain

perform under optimal and minimal

biochemical processes that are in place so

energy requirements. Fortunately, this is

that survival can be ensured. What this

not all that bad, for this is the system that

means is that the process by which

is responsible for adaptation as well.

instincts.

There

are

humanity came to be was a process that

This system helps us learn new

has always supported an inclination and

things that may involve becoming more

necessity to adjust, to adopt to the

efficient runners or increasing muscle

surrounding environment. The best way to

mass

model this is if we take the animal world

readjustment to our surroundings is one of

and put it in opposition with humanity.

the most important features of humanity

We had to adopt to other predators'

and the mammal world in general. To

habits

make

and

practices,

which

when

even

needed.

This

simple,

inner

this

ultimately forced us to run faster,

readjustment is called self-regulation:

push harder and lift heavier for the

the process of striving for homeostasis

sake of survival.

(the state in which we require the least

possible energy to exist). Unfortunately,

Every person is different. Although our

this homeostasis is responsible for us

genetics are basically the same, the

becoming less aware and fit if we do not

individual differences are a lot greater

meet a lion for a very long time. Basically,

than you think. The same way as our

our performance level drops because

heights are different, the color of our hair

homeostasis does its work efficiently.

or eyes are different, muscle mass is

Genes of the human body are coded

equally an individual quality unique to all

to a certain muscle size. What this means

of us. This is one thing we can't do

anything about. Those who inherited less

homeostasis. If our muscles were bigger,

muscular genes are always going to be at a

we could react to dangers a lot quicker,

disadvantage as opposed to those who

however, its maintenance costs a lot of

were more luckier in this respect. This is

energy for the human body to sustain, and

also true when we say that someone has a

thus it would not be economical for it to

more keen understanding and grasp of

maintain this level of energy consumption

languages while others might only be able

over longer periods of time. The way our

to achieve proficiency only after great

body deals with this stalemate is by

efforts and sacrifices. This is exactly the

optimizing the size of our system. This

same when it comes bodybuilding. Now,

system adjusts our body and overall

let's move on to how muscle building

muscle mass to our surroundings.

comes into play.

that

muscles

become

victims

Muscles use up a lot of energy even in dormancy. They have to circulate blood, oxygen and sustenance so that the muscle tone can be maintained. If we had a bigger muscle mass, we would have to eat many times a day to keep them. Given the fact that the majority of us eat irregularly or even forced to skip meals during the day, it is virtually impossible to maintain such a muscle mass.

Introduction: The Theory of Muscle Building workout, there is no need for a great The function of muscles is to facilitate

muscle mass. The moment our system

movement and provide strength for daily

reaches homeostasis, that is, the necessary

activities. We are genetically coded to

muscle mass we need for our daily

preserve only the amount of muscle we

activities, it will not create more when you

need for our survival. Our body will not

do not need it.

create more out of thin air, and it will preserve only what is particularly needed.

What does this mean? It means that your system adopts to

If we are continuously under physical stress

(this

stress

refers

the

your

bodybuilding

workout

and

the

circumstances to which our body and

physical stress you expose yourself to

muscle groups have to adapt, and not the

every day; it will set the bar on the level

emotional stress we usually associate the

you need and not more. Unfortunately,

word with)change will come. The more

this does not mean that we have to keep

frequent and greater this stress factor is,

pushing ourselves without thinking about

the bigger our muscles will become.

the consequences. Quite the contrary. Our

Therefore, one thing must be duly noted

body is constantly trying to preserve itself

here:

and

by the way of automatic regeneration: if

stimulation, there is no such thing

we are always under physical pressure,

as muscle gain.

there is a chance that we fall prey to the

Without

exercise

Our system preserves, builds and

syndrome of overtraining that is usually

maintains muscle mass based on the

manifested in tiredness, the weakening of

extent to which we expose ourselves to

our immune system, insomnia and other

physical stress. It will not maintain extra

forms of illnesses. There is no way around

muscles unless we need it. Without regular

it. We must realize that the human body is always striving for homeostasis. If we

over-train

ourselves,

then

risk

Now you can see that bodybuilding

weakening the basic foundations of our

is a sport that requires endless patience

system.

and dedication on your part. This is not

What is the solution then?

unique to bodybuilders, for it is the

1. Patience

trademark of every sport that you can

2. Cyclical progressive overexertion

think of. Why is it that only a few people have managed to attain great muscle mass

You probably understand the first one, but

while the majority of us are only dreaming

when it comes to cyclical progressive

about such a result. The reason for that is

overexertion, we mean that we have to

because

cheat

self-regenerative

required inner qualities( and I am not

mechanisms. The only way to develop our

talking about physical features but rather

muscle groups is if we exert cyclical

psychological ones) to shake down the

intensive progressive pressure(what I call

genetic limits and push harder to attain

CIPP) on them.

the desired look. You have already made

our

own

not

many

people have

the

the first step towards a better look by In practice: For a period of 4 to 8 weeks,

acquiring this eBook. Push yourself harder

we gradually increase the pressure, and

but stay within your boundaries, and you

when we reach a certain limit to what we

will be fine.

can bear, then for 2 to 5 weeks we decrease

In the following chapter, we are

that pressure by 15 to 25 %. Once we have

going to introduce you to how eating

done that, we start it all over again. Every

properly plays an important part in

cycle can be started with a little bit more

gaining muscle. If you have not paid

physical intensity than the cycle before

attention until now, it is time to get your

that, thus helping our muscles to adjust.

head into the game, because paying

This will not only help our muscles to

attention to this chapter is what is really

adapt, but it will also enable us to push the

going

deadline

our

body's

homeostasis.

(Naturally, self-regulatory processes are automatic, they are encoded in every living organism; we can do nothing about them).

determine

your

success.

Nutrition - How To Eat Right: Basics of Nutrition are going to take this issue deeper once we Many beginners can get quite nervous

get to it, but suffice it to say that if we do

when it comes to the tiny details of proper

not take in enough sustenance, there is no

nutrition for bodybuilders. It does not

way our body can develop. This section

matter where you are coming from, what

will give you a glimpse into the world of

body type you belong to, or what social or

bodybuilding nutrition. Either you are

financial conditions you happen to live in.

someone looking for a more healthier way

Proper nutrition is important for anyone

to eat, or you think you have just had

who seeks to merge into the rewarding

enough of junk food in your life, I am sure

sport of bodybuilding. In the following, I

you will find the following ideas rather

am going to share some thoughts in an

useful and enlightening.

attempt to introduce you to the basics of

Building muscles requires materials

nutrition that everyone must adhere to in

just as much as building a house requires

a bodybuilding (bulking or weight loss)

the necessary tools prior to the working

diet.

process. Let's take an average person of 80 kilograms. This person would have to take

What are muscles made of?

5 grams/kilo of carbs a day with 1,5-2

The majority of our muscles are

grams of protein in the company of some

made up of water, protein and, in some

"good" fats. This would mean 1600

small

large

calories of carbs and 480-640 calories of

portion of the water is bound by glycogen.

protein every day. This is only the very

Without a proper intake of proteins, there

basic requirement one must meet in the

is no such thing as muscles. Without

initial stage of a bodybuilding diet.

part,

glycogen(sugar).

proper intake of carbohydrates, there is no such thing as hydration and energy that would normally come from glycogen. We



Use olive oil in salad dressings and when cooking

Bodybuilding Food Sources: 

When baking, instead of topping

The basic sources of protein should

with chocolate or candies, consider

be:

using nuts and seeds instead



lean meat( chicken breast, turkey



Try

making

sandwiches

with

breast, lean beef, some pork but

avocado and tuna instead of higher

only the parts that are made of lean

fat lunchmeats

meat) 



Eat fish at least three times a week to increase your Omega 3 intake

egg whites( the yolk should be avoided because of its high density

It is important to portion your daily food

of fat and cholesterol content)

intake to 6 to 8 meals. Why? First of all,

lean dairy products( cottage cheese,

because smaller portions are easier to

etc..)

consume. Second of all, smaller portions can

digested

lot

easier,

thus

The basic sources of carbs should

improving your overall metabolism. Third

be:

of all, 6 meals a day create a sort of



Rice

anabolic environment in which your



Cereals

blood sugar level has less chance to



pasta (Whole wheat)



vegetables( broccoli, green peas, beans, corn, potato, tomato, etc..) "good" fats (olive oil, oil-seeds, linseed oil)- try to use these with caution. Do not over-eat them.

Basic sources of fat: 

Snack on peanuts instead of chips or candy. About a ½ cup is a good amount.

fluctuate. This single change can go a long way in your initial development. How do

I know how much is

enough? Unfortunately, the best way to make sure is if you write it down. You have to take a calorie chart, buy a kitchen scale, and start jotting down the portions. Is it something you think troublesome? Do not worry. After a period of 1 to 2 weeks, you will have developed a natural habit of

understanding what is enough and what is

you have done that can you start taking

too much for one meal. You will know

the first step towards a bulking meal plan:

exactly how much calories, proteins, carbs

You have to increase your calorie intake by

and fat you take in with each portion

500 calories per week, and you have to

without measuring it all the time. If you do

keep a close eye on what is happening to

not start measuring and portioning your

your body during that time. If your weight

food every day, you will never know what

is on the increase, then you are doing it

causes setbacks in your development.

alright. If not, then you have to increase

Without this practice, you will have

the amount of calories by another 500 per

virtually no idea or chance to calculate the

week to reach your goal. This experimental

amount of supplements you need to

stage will help you find the best possible

balance your calorie intake for the day.

and workable bulking meal plan just for

There is only one ground rule: every

you.

person is different from the one next to

As for losing weight, the same process

him. We are all unique no matter what

applies to this stage as well. The only

others say. We can show samples as to

difference is that you have to decrease

how to go about your transformation, but

your calorie intake instead of increasing it.

everyone must experience the limits and

If you know what the amount of food is

possibilities that bodybuilding frequently

with which you can keep your current

poses. You may have a different taste,

weight, then all you have to do is take 500

preference or budget that can influence

less calories per week (500 calories should

the plan you are capable of compiling for

be taken from carbs rather than proteins).

yourself.

Unfortunately, we cannot tell you

There is, however, one universal

how much food to eat, because it is

rule that applies to everyone: track your

something you have to experience for

progress! Find that food quantity that

yourself. It all depends on your digestion,

you can maintain your weight with. Once

the

quality

food

you

eat,

your

metabolism

and

your

daily

activities/occupation (a manual worker might have to take more than a person with a desk job) and, of course, your workout plans. As you can see, the world of bodybuilders are not so black and white, for there are numerous factors to consider. If you know yourself, then you know your limits and possibilities as well. This has never been more true than

now.

The

road

the

"bodybuilding profession" is a road to self-recognition and self-esteem that no other sport can give you. I strongly recommend you to heed my warnings and pay attention to yourself first, then focus on what others can see from the outside.

Nutrition - How To Eat Right: Supplementation have labels to help you determine the If you got your workout cycles and your

quantity you are allowed to take on a day-

diet straight, and you even take notes of

to-day

your eating patterns on a regularly basis,

personally need? Labels will usually let

then you probably have a pretty good idea

you know about the Recommended Daily

about what is missing from the equation

Intake (RDI %) in percentage somewhere

by now. If you are a so-called "bad

around the bottom. What I advise you to

eater"(beginners

do -in case you need to increase protein

often

fall

into

this

basis.

how

much

use

you

category), then you see that it is really

consumption-

protein

hard to consume quality food and make

supplements to help keep you on the right

yourself get used to the minimum amount

track. These concentrated protein powders

of calories you must consume every day.

usually provide a great way for you to keep

If this is the case, there are so-

track of how much calories to consume

called bulking supplements containing

beside your solid food intake of complex

carbohydrates that you will need to assist

proteins, carbs and fats. I never drink

regeneration and provide energy for your

more than 3 or 4 protein shakes a day

workouts. Although, if your calorie intake

because consuming solid food is my

is alright, and you know you are unable to

priority, and so it should be yours.

ensure your protein intake for the day from regular food sources, then protein

The Basic Supplements are:

supplements can somewhat complement but NOT substitute your daily food

Carbohydrate

Powders:

consumption. Never forget that.

(Protein content: approximately 5-35%)

How much? Well, this is why you

This is what we call a bulking supplement

need to start a journal. There is no

because when we are bulking, our body

supplement manufacturer that would not

needs the extra calories and extra carbs to

facilitate and contribute to muscle growth. Supplements

usually

contain

simple

Further Supplements:

sugars (such as glucose or maltodextrin), and this is why you should tread carefully

with regards to how much you drink of

requires certain essential micro-nutrients

them. The majority of your daily food

that our body cannot reproduce on its

supplies should consist of healthy and

own, and this is why we have to find a way

complex sources of carbohydrates.

to input these nutrients on a daily basis.

Protein

Powders:

Vitamins & Minerals: Our body

(Protein

Given the fact that a bodybuilder's "clean"

content: approximately 60% and more)

food sources are rather limited, and that

These are neither called cutting nor

his/her body is regularly under immense

bulking supplements, and not even dietary

pressure(due to frequent workouts, HIIT

powders for that matter. Our goals will

or Cardio training, etc..), it is highly

not be determined by the sort of

recommended

supplements we use but the sort of

nutrients

frequently

eating patterns we have in place

Although, do not mistake my advice for a

every day. Almost every diet, be it a

call-to-action for a good vitamin overdose.

bulking or weight loss diet, can be

This is not about it. It is about being

supplemented by protein powders. The

mindful of your own body and its needs.

reason for that is because the human body

can effectively make use of the ingredients

more but part of amino acid chains.

included in these supplements. Protein

Complex Amino acids -to make it as

extracted from vegetables are a lot less

simple as possible- are protein powders in

effective than that of those extracted from

tablet form. If so, then why do we still

animals. Whey protein is one of the most

need it? Well, just one word: convenience.

biologically valuable animal proteins out

Whenever we are in a situation where we

there. Whenever we choose our protein

cannot just go ahead and take the entire

supplements, it is always beneficial to look

stockpile of our protein reserves with us, a

for these kinds. Although, if you are

couple of these little buggers will definitely

allergic to soy, milk or eggs, then you must

do the trick. There are two amino acids

go ahead and find an alternative protein

that should be duly noted here: L-

source.

Glutamin

resupply as

these

possible.

Amino Acids: Protein is nothing

and

the

three

BCAAs

(izoleucin,

leucin,

Glutamin

muscles in order to keep you healthy while

facilitates a quicker regeneration after

you exert extra pressure on your system.

workout while BCAA -only partially-

However, if you do not pull your shit

trigger protein synthesis and inhibit the

together and understand the basics behind

breakdown

all this, do not even expect any results

valin).

muscle

cells

during

workouts. 5.

from just taking them.

Creatine: it is now available in a

variety of forms, and it is one of the most

Further factors to consider:

effective and secure ways of building hard

There are two important factors to talk

rock muscles( creatine in itself will not

about:

perform miracles, for you will need regular

1. Proper amount of water

training and a proper diet for it to work)

2. Proper amount of rest

Everything else: this category

Water consumption is

important for

includes all the herbs, extracts, unique

everybody, especially for bodybuilders and

amino acids and the different nutrients

those doing some kind of sport. Beside the

and chemicals in tablet, liquid or powder

fact that you lose a lot of water during your

forms. The overall effect of these unique

workouts, water consumption is also

supplements should not be neglected, for

significant for making it easier for the 6 to

they could significantly influence your

8 meals you consume every day to be

level of performance, development and/or

safely and effectively expelled from your

motivation level. Once again: they will

body in the form of excrement.

only do the trick if you combine them with regular trainings and a proper diet. There

What is the optimal water intake?

is no such thing as miracle potions that

Ideally, you would drink a minimum of 2

will grow muscles for you out of the blue.

to 4 liters of clean water a day ( more for

As long as you do not take the basics

advanced bodybuilders). For beginners,

seriously, there is no need for you to even

this number might seem crazy, even

think about getting your hands on some

impossible. A great practice that I use is to

serious supplements. There are tons of

take a 1,5l bottle and put it next to me.

products

suitable

Whenever I look at the bottle, I know I

circumstances, are capable of doing some

have to drink. In a matter of 1-2 weeks,

real good to your joints, skin or even your

you should get to a point where it is no

that,

among

longer a burden but something that you

during the day would be ideal for

enjoy and require doing every day, without

these regenerative processes.

even thinking about it. Higher protein

Also, not many people can handle the

consumption

intensive

essential

for

muscle

workouts so

have

that some

bodybuilding

growth, but we must not forget the toll it

entails,

rest

days

takes on our kidneys. Therefore, you must

implemented in your workout schedule.

always drink, drink and drink.

Have more if needed. Try to keep an eye

Rest! Nope, bodybuilding does not go

out for signs of over exercising. You do not

hand in hand with partying, booze,

want to do more harm than good, do you?

cigarette or drugs. These are all against

Regular trainings and continuous

homeostasis that our body so adamantly

attention paid to your meals are also

strives to work towards. Your body,

mentally stressful. It is important for you

however, is usually forced to adapt so

to learn how to charge your batteries up on

there is that: addiction.

a mental level as well. The success of a true

After an intensive workout, your

bodybuilder is not made in the gym or in

body, your nervous system and your

the kitchen but rather in one's head. Make

metabolism all need time for regeneration.

the decisions that you think are important

This is why you should sleep. The reason I

for achieving your goals. Try to fill up your

am stressing the importance of this is due

life with things other than bodybuilding

to the beginners who might be reading this

from time to time, for if you try to force it

article. A 7 to 8 hours of sleep at

too much, you will quickly lose your will

night and a 1 / 1,5 hour of rest

and dedication to this wonderful lifestyle.

Exercise How to Choose My Workout Plan? Beginner's Bulking Workout In this section, I am going to talk about the kinds of workout plan you could utilize

Let's begin with one important aspect first:

based on your current physical features.

a beginner's workout is not about heavy

Having said that, it is important to

weights. I know that there is this jolt of

distinguish

plan

enthusiasm when beginners first cross the

designed for beginners and a workout plan

gates of gyms, which, can be extremely

tailored

useful once used wisely, but if you do not

advanced/more experienced bodybuilders.

think it over, you will easily lose that

between to

the

workout capabilities

enthusiasm that brought you to this wonderful sport in the first place. Read,

Beginners!! Listen! It is very important to keep in mind that beginners should not jump into the cold water right away by starting out with a workout program designed for advanced bodybuilders. You would not only put unnecessary pressure on your joints, muscles and veins, but you would also jeopardize your chance to be much more effective

with

beginner's

bulking

workout plan. You must gradually prepare your body for the taxing trainings so that you would one day be able to swim with the big guys.

watch educational videos, ask professional help from personal trainers; basically, use any means necessary to FIRST educate yourself, and then go about lifting weights. Let's be honest: if you know what you are doing, you will be a lot more successful this is exactly the case in all spheres of life. I have prepared a Beginner's Bulking plan for the first 3 month just for you. You can find it on my website here. REMEMBER! You need time to adjust to the equipments in the gym. Lighter

weights will allow you to learn the proper

muscle groups, perform 3-6 different

movements and practices. Please try to

exercises with 2-4 reps each.

avoid unnecessary injuries. I know that there is a great temptation to jump right

Remember! Do not exceed the exercises

into the heavy weights, but hastening the

and reps mentioned above. Even an

progress will not bring short-term results,

Advanced Workout program should not

trust me. Bodybuilding is about being

take longer than 1,5 hour. If it takes longer

humble, patient and determined. If you

for you, then it is likely that you rest too

have all these, you are on the right path.

much in-between sets or do unnecessary exercises you would not normally need.

Based on your body type, you might need more than 3 months of this type of

Can I work the same muscle twice a

training to slowly get your muscles

week or it is only allowed just once?

accustomed to the heavier weights. Well, both methods have their own How to choose my workout plan

supporters to back them up. To keep it

then?

fair, I do not recommend exercising the same muscle group more than twice a

Once you get to a point where you feel

week.

experienced and confident enough, you may proceed with an advanced workout

Different muscle groups should only

program. What this means is that you

be trained once a week!

would have to start exerting greater pressure on your muscles by relying on

If you are a beast in the gym when it

high-intensity sets and reps. You have to

comes

start making yourself "comfortable" with

recommend going for the one-muscle-

high reps and an increased number of sets

group-per-week method. The only way you

for each muscle group. You would also

are allowed to train the same muscle

have to make sure that you only focus on

group twice a week is if you do not reach

1-2 muscle groups at any given day. This is

total failure(total exhaustion) in one of

what we call a split workout routine. The

them. The reason for that is because if you

main idea behind that is to focus on 1-2

have 2 workouts targeting the same

your

workout

sessions,

muscle group twice, then it is 90% sure

so far-fetched. Like I said, the key to the

you risk over-exercising, which kind of

issues lies in your level of experience, your

defeats the purpose of the whole thing.

willingness to learn from your mistakes, and your dedication to the task at hand.

A lot of people think that training the

Once you have all these three, there is no

same muscle group twice a week poses the

such thing as impossible.

best short-term means of gaining muscle. I would not go so far as to claim such a

One thing to note: the more days you

thing. I would rather say that one should

train, the shorter your session must be.

experience the limits and possibilities of

Your slogan should be:

one's body, and only then go from there.

intensive. Of course, you might have

Whether you go with a twice-a-week or

heard stories about how Arnold trained

once-a-week routine for each muscle

6-7 times a week and how he achieved his

group, just make sure you pursue your

dreams by doing so. But he is Arnold. Are

chosen path correctly and with your head

you sure you have the same genetic

straight.

characteristics as he had back then? Are

Short, but

you sure you have the same background, motivation and backing he enjoyed? Well, How many workouts should I plan

then make your choice accordingly.

for a week? Focus on 3-5 workouts a week, and Well, it really depends on your available

you should be fine.

time, your preferences as well as your level of experience in the field of bodybuilding.

What

makes

If you are in the advanced category, 3

building program?

effective

body

times a week is the ideal. You may go up to a maximum of 5, and in extreme cases 6,

Well, itâ&#x20AC;&#x2122;s not all about just lifting weights.

but most of the time the average 4 times

should be sufficient.

program will encompass various parts of

good

and

efficient body

building

the body as well as good nutrition and If you build your own workout program carefully, even 5 times a week will not be

lifestyle habits. What do you need to know

to make a good bodybuilding program?

proportions. That means loading your diet

Actually, you need to know a lot!

with

lots

protein

and

lots

carbohydrates. Fats are important as well First and foremost, you need to pay

- but be sure they are unsaturated fats

attention to what your body is able to do.

which are actually good for your body in

Work slowly and work your way up to

moderation, of course.

lifting the big weights. weights

big

And yes, lifting

part

good

Be sure you schedule some rest days in

bodybuilding program, but it’s certainly

your bodybuilding program. Your muscles

not everything. You want to be sure that

need time to heal and grow. The only time

you start small and work your way up so

they will get that advantage is when you

that you don’t risk injury and hamper your

are resting. Muscles grow when the body

progress.

is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a

A good body building program will contain

night to help your body building program

a variety of exercises meant to work

work to its full advantage.

specific parts of the body at any given time. Your muscles will grow when

You should also choose a variety of

you provide an adequate amount of

exercises that will focus on specific

resistance that is provided by the

muscles.

weights that you are asking your

should work every single muscle in your

muscles to lift. Don’t overdo it, though.

body, so choose exercises that will tone

If you get injured, you will hinder your

and work every muscle group possible.

Your bodybuilding program

progress and not be able to grow in the ways you want to.

A great bodybuilding program will make your muscles toned and fit. But more than

I cannot stress enough: good nutrition

that, it will make YOU toned and fit. If

building

you are wanting to sculpt a beautiful body,

program. You need to be sure that you are

pay special attention to the bodybuilding

getting the appropriate nutrients you need

program you undertake.

to be sure that your muscles are being

and watch your dreams become a reality.

important

any

body

given what they require to grow to new

Then sit back

How to schedule workouts?

allow for maximum recovery time as well as maximum growth potential. You need

Like I said, an ideal and effective

recovery time to allow your muscles to

bodybuilding workout will be four days

heal in-between workout sessions. This is

long to begin with. A good idea is to work

very

out on Monday, Wednesday, Thursday,

program.

important

any

bodybuilding

and Friday with your rest days on Wednesday and the weekends. Here is a

Keep a log of the exercises you are

good and basic bodybuilding sample

performing

workout that will focus on each part of the

regularly.

body, but not all at the same time:

where you stand as far as your strength

and

note

your

progress

By doing this, youâ&#x20AC;&#x2122;ll know

potential, and you can make changes as * Day 1: Deltoids, Triceps

needed to realize your personal goal.

* Day 2: Back, Traps * Day 3: OFF

Bodybuilding workouts vary from person

* Day 4: Legs, Forearms

to person, but they all contain basic

* Day 5: Chest, Biceps

components

* Day 6: OFF

builders grow their muscles and tone their

* Day 7: OFF

bodies. When putting together your body

that can help

all body

building workout, keep your personal Working out in this way will work each body group on one day only which will

goals in mind, and then go for it!

Exercise The 12-Week Muscle Building Workout Program proper nutrition, rest and dedication, all you Few words about the program before

will achieve by committing yourself to this

we go jump right into it:

program is exhaustion with nothing to show for it.

The concept is fairly easy. We have 12 weeks

If you truly want to gain muscle in 12-weeks,

broken down into 2 phases. First phase will

you must choose a proper bulking diet to

take 8 weeks while the second phase will be

accompany your endeavors.

completed within 4 weeks. The different workouts rely on basic exercises which means

First Phase (1-8 weeks)

that almost no workout machines will be involved. We will keep changing up the reps

The way we go about the first phase is by

in the first phase that will prepare your body

implementing

and nervous system for the more taxing

routine, namely on Monday, Wednesday and

second phase that will focus on fewer and a

on Friday. We may do some cardio or, if our

fixed amount of reps without changing

aim is to lose weight, some High-Intensity

anything on the volume. One muscle group

Interval Training. All these only in-between

will be trained 3 times a week, but we will

our regular training days. The routine will

never go as far as failure. It is not important

look like this:

3-days-a-week

workout

whether you are on a bulking or weight loss diet, because this specific 12-week program can be beneficial in both cases. Warning! This program is not for beginners. Before you jump into the program, we cannot stress enough how this program will not increase muscle mass on its own. Without

Monday      

Squats: 3x8-12 Bench Presses: 3x8-12 Deadlifts: 3x8-12 Superset: Pull-ups + Dips: 3x8-12 One-arm dumbbell Rows: 3x8-12 Dumbbell Shoulder Presses: 3x8-12



Superset: Standing Bicep Curls + Skull Crushers: 3x8-12 Wednesday   

Squats: 5x5 Bench Presses: 5x5 Deadlifts: 5x5

Friday       

Squats: 5x3-5 Bench Presses: 5x3-5 Deadlifts: 3x3-5 Superset: Pull-ups + Dips: 3x3-5 One-arm dumbbell Rows: 3x3-5 Dumbbell Shoulder Presses: 3x3-5 Superset: Standing Bicep Curls + Skull Crushers: 3x3-5

I know that this plan might look a little weird and not so much in way of what you would consider a beast workout schedule. Only 3 times a week? Seems like a joke, but actually, it is more effective than you can imagine. Basically, all muscle groups get trained 3 times a week less intensively and with smaller and heavier weights. As for muscle building, you cannot reach your goals by relying on fewer reps with heavier weights. This kind of training method is more suitable for improving your level of strength. It is higher reps that would be ideal for muscle building. In this program, you have the chance to get to know both.

The beauty of this training program is that

when you are doing Squats, Bench presses

unlike regular workouts where you give your

and Deadlifts. Wow…that looks scary!

100% every day for 3 days, there is no way

Now, enough of the talking. Let's see

you could work on the same muscle groups

the workout schedule:

twice. Even if you do, you risk serious injuries. Having said that, you can see that in the first phase of the 12-week muscle building program, you have a chance to do just that by taking it step by step. Let's just say that the first phase will prepare your body for the more taxing workouts in the second phase where heavier weights will be regular, if not constant, occurrences. Note: If pull-ups are not going that good just yet, do not be sad. You may substitute them by doing lat pull-downs. Suggested rest time on Monday is 1 minute in-between sets, on Wednesday 2-3 minutes, in Friday 4 minutes. If you can keep up, then you may decrease your rest time accordingly. Second Phase (9-12 weeks) This phase is not going to be that funny. You will have 5 workout days a week with higher reps and shorter rests in-between sets. You also have to try doing- at least once a weekone repetition maximums1 (1RM) especially 1

One rep maximum (one repetition maximum or 1RM) in weight training is the maximum amount of force that can be generated in one maximal contraction.

Monday (1RM should be executed on a 75% capacity in every rep)       

Squats: 3x8 Bench Presses: 3x8 Deadlifts: 3x8 Superset: Pull-ups + Dips: 3x8 One-arm dumbbell Rows: 3x8 Dumbbell Shoulder Presses: 3x8 Superset: Standing Bicep Curls + Skull Crushers: 3x8

Tuesday (1RM should be executed on a 75% capacity in every rep)      

Leg Presses: 3x8 Bench Presses: 3x8 Standing Straight-Bar Military Press: 3x8 Superset: Pull-ups + Dips: 3x8 One-arm dumbbell Rows: 3x8 Superset: Hammer Curls + Close-grip bench presses: 3x8

Wednesday (1RM should be executed on a 65% capacity in every rep)       

Squats: 3x12 Bench presses: 3x12 Deadlifts: 3x12 Superset: Pull-ups + Dips: 3x12 One-arm dumbbell Rows: 3x12 Dumbbell Shoulder Presses: 3x12 Superset: Standing Bicep Curls + Skull Crushers: 3x12

Thursday (1RM should be executed on a 65% capacity in every rep)      

Leg Presses: 3x12 Bench Presses: 3x12 Standing Straight-Bar Military Press: 3x12 Superset: Pull-ups + Dips: 3x12 One-arm dumbbell Rows: 3x12 Superset: Hammer Curls + Close-grip bench presses: 3x12

Friday (Execute your 1RM according to your capabilities)   

Squats: 3x1 Bench Presses: 3x1 Deadlifts: 3x1

Well, it is pretty wild, isn't it? Although, by the time you get to the end of this program, hopefully, you will have bombarded your muscles with moderate, medium and heavier weights combined with higher, fewer and one-rep maximums that all contribute to successful muscle building. Once you are finished with the program, it is highly recommended to implement a one-week rest period. During that time, you will have to decrease your daily carbohydrate intake and increase protein consumption (2.5 grams/kilo of bodyweight).

Cooking for mass the recipe for gaining muscle mass You don’t have to be a gourmet chef to cook nutritional meals that can complement your body building program.

Cooking can be a

great way to gain control of your eating and pick what you put into your foods like salt and fat.

Meals can be as simple or as

complicated as you like.

Here are a few

recipes to get you started.

1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, mashed

boiled

and

parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.

Your favorite cereal Skim milk Honey 1 cup yogurt

Spicy Chicken Ole 

Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal.

      

Mix potatoes, tuna, onions, salt, pepper and

Cereal Casserole    

Tuna or Salmon Patties

Add more milk.

Drizzle with honey.

  

8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped

Sauté chicken breast and onions in some Protein Pancakes    

1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor

Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan.

olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese.

Lightning Fast Fajitas        

1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste

onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.

Sauté garlic in a bit of lemon juice for 1 minute in a large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add

Pan Broiled Fish  

peppers and onions and cook until the vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore           

2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves ¼ tsp. thyme ¾ tsp. salt ½ tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray

1 lb. Fish filets One 14 oz. Can diced tomatoes w/ basil, garlic & oregano

Arrange fish filets in a single layer in skillet. Cover with tomatoes and liquid. Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork. Serve plain or over brown rice. Broiled Fish Dijon       

6 fish filets 1 ½ lbs small zucchini, cut lengthwise into halves ½ cup lemon juice 2 tbsp. low-calorie Dijon mustard 1 clove garlic, minced or pressed 2 tbsp. drained capers Paprika to taste

Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic. Arrange fish and zucchini in a single layer in a large pan.

Spray pan with cooking spray and heat.

Drizzle with lemon juice. Broil on top rack for

Brown chicken and set aside. Add chopped

5 minutes. Turn fish over, spread with

onion, green pepper and garlic. Cook until the

mustard/garlic mixture. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers. Serve. 6 servings

Lemon Pepper Tuna  

1 can of tuna Lemon Pepper Seasoning

Spray a fry pan with no calorie non-stick Stuffed Chicken Breasts      

cooking spray. Add tuna and sprinkle with

1 chopped onion 1 pkg. frozen spinach, thawed and dried 1 egg lightly beaten 8 oz. low fat ricotta cheese Salt & pepper to taste 4 boneless, skinless chicken breasts, slice in half and flattened

Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine, or put toothpicks through them. Bake at 350 degrees

for

30-35

minutes.

Optional:

Garnish with lemon slices. Ground Turkey Breast Sauce       

1 lb. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce

Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms. Put the all spice, salt and pepper in. Pour the spaghetti sauce in. Serve over your favorite type of noodle.

seasoning. Cook tuna to desired doneness. Eat plain or on a bed of pasta. This is also good cold. Worcestershire Tuna   

1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional)

Spray a fry pan with no calorie non-stick cooking spray. Add tuna with an amount of Worcestershire Sauce that you like. Cook to desired texture. Add cheese if you like and let it melt after turning the burner off. You can eat this on some whole-wheat bread, plain, or over some brown rice. Chicken, Rice & Beans    

Cooked Shredded Chicken Breast ½ - 1 cup cooked brown rice ¼ can red beans 2 tbsp. barbeque sauce

In large bowl or Tupperware, combine rice, beans, and chicken. Add barbeque sauce and stir together until well-coated.

Egg Salad Sandwich 

3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayonnaise 1 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves ½ can tuna (optional for more protein, or just use more egg whites.

     

 

1 ½ cups of frozen green beans 5 oz red potatoes

Combine the hot sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 - 10 hours (the longer, the juicier it will be)

Chop egg whites and add to medium bowl.

This works best with a Foreman-style grill.

Add mayo, mustard, black pepper, and tuna.

Pre-heat, then slap the chicken on and cook

Mix well and spread over bread. Top with

for 7 ½ minutes

lettuce or spinach leaves and second slice of

While the chicken is cooking, stab the red

bread.

potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle.

Tuna Casserole    

3-4 cups cooked pasta 1-2 cans tuna (drained) ½ cup low fat cottage cheese (drained) ¼ cup shredded low fat cheddar cheese 2 tbsp. low fat mayo Ground black pepper ½ cup canned peas (rinsed & drained)

Take the potatoes out, and put the green

In medium bowl, combine all ingredients and

Sprinkle the other pinch of salt on the green

stir

beans

  

until

well-mixed.

Microwave

for

beans in for 2 - 3 minutes. Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers.

approximately 1 minute when ready to serve. Grilled Chicken Asparagus Rolls Fiery Chicken Deluxe      

8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed, dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices

     

1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste

Once the chicken breast is washed trim the

until scallops turn from translucent to

fat from it. Cut chicken into two to four thin

opaque.

slices, depending on how thick you would like

Makes 2-3 servings

your roll to be. Put chicken slices in the container; add the salt and pepper, mustard and honey. Let it marinate for 25 minutes. Give the asparagus a quick wash. Snap off tough ends of asparagus and remove scales with vegetable peeler. Place one slice of turkey bacon on each slice of chicken breast. Place one asparagus stick on the top and start rolling it. Once the roll is ready, use a couple of wooden picks to secure the turkey bacon - ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. You can grill rolls than for seven minutes on the electric grill at 375 degrees, or bake them for 25 minutes at 375 degrees. Three Minute Scallops     

¼ cup dry white wine 2 cloves garlic, minced 1 tsp. Dried parsley Juice of ½ lemon 1 lb. Fresh bay scallops, rinsed and patted dry.

Heat wine in a medium skillet over medium heat. Add garlic and sauté 1 minute. Add parsley and lemon juice. Cover and cook 1 minute. Add scallops and cook 1 minute or

Garlic Roasted Vegetables        

6 carrots, peeled and quartered 6 parsnips, peeled and quartered 6 shallots, peeled and halved 2 medium onions, peeled and cut into 6-8 wedges 1 large garlic bulb, broken into cloves and peeled 1 tbsp. dried rosemary, or 3 tbsp. fresh, chopped 1 tbsp. dried thyme, or 3 tbsp. fresh 4 tbsp. olive oil

In the Oven: Preheat oven to 400 F. Combine all the vegetables in roasting pan, drizzle with oil and stir to coat. Roast for about 1 hour 20 minutes or until tender. Salt and pepper to taste. On the Grill: Turn barbeque to medium. Combine all the vegetables into a tinfoil bag, drizzle with olive oil and stir to coat. Roast for about 30 minutes or until tender. Salt and pepper to taste. Great with meat, chicken and fish. Chicken Salad Roll-ups    

1 lb. boneless, skinless chicken, cooked 2 tbsp. sunflower seeds 2 tbsp. dried fruit bits 1/8 cup celery, diced

 

1/3 cup nonfat yogurt Fresh Leaf Lettuce

Dice chicken, and place in mixing bowl. Combine with sunflower seeds, fruit bits, celery, and yogurt. Spread a little chicken mixture on lettuce leaf and roll up tightly. Repeat until mixture is used up. Serve immediately, or wrap roll-ups in plastic wrap for later use. Makes two servings Fish in Foil        

½ lb. halibut, cut in two pieces 1 tomato, chopped 1 green onion, chopped 4 small zucchini, julienne 1 carrot, julienne 1 cup dry white wine 1 tsp. each fresh dill and parsley Dash of freshly ground pepper

Preheat oven to 400 degrees. Cut two 12 in.

Muscle Building Shake      

1 cup ice cubes ¾ cup egg whites ¾ cup vanilla soy milk 1 cup frozen strawberries ½ banana ½ cup cranberry juice

Put all ingredients in a blender and blend on high for 30 seconds. Drink. Workout Energy Salad            

1 cup lettuce, torn into bite-sized pieces 1/3 cup spinach, torn into bite-sized pieces 1/3 cucumber, peeled and sliced 1/3 tomato, sliced ¾ cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado, cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme, parsley, basil

square pieces of foil. Place a piece of fish on

In a medium-sized salad bowl, combine

each square of foil. Top each piece of fish with

lettuce, spinach, cucumber, tomato, sprouts,

tomato, green onion, zucchini, and carrot.

carrots, mushrooms, avocado, and sunflower seeds.

Sprinkle each with wine, herbs, and pepper. Fold foil edges together, sealing with a pleat.

In a screw-top jar, mix olive oil with lemon

Bake for 15 minutes.

juice and herbs. Shake vigorously, and pour over salad.

Makes two servings

Muscle Density Broccoli Salad

Toss all of the ingredients into a blender and blend until smooth.

             

½ pound cooked steak, cut in strips 1 cup broccoli, cooked and chopped 1 cup green beans, cooked and cut 1 stalk celery, sliced ½ cup mushrooms, sliced 1 green onion, sliced ½ tbsp red wine vinegar ½ tbsp lemon juice ¼ cup nonfat yogurt ½ tsp mustard ¼ tsp ground pepper ½ head of lettuce ½ tomato, sliced Fresh parsley

In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion. In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing. Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley Protein Smoothie      

1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries ¼ cup frozen cherries ½ cup Egg Beaters 1 Banana

Nutrition is very important when you are trying to build up muscle mass. You don’t necessarily have to be dieting, but you do have to be conscious about what you are putting into your body so that you can maximize your workouts.

The importance of amino acids in muscle building Top 9 Amino Acids You Can Find in common Food Sources known benefits of AAs. What the majority of What are amino acids?

you do not know is that all your tissues,

It is no secret in bodybuilding circles that

enzymes, cells, and even your brain require

amino acids are extremely important for

essential nutrients and protection that only

muscle development. You might have heard

amino acid consumption can quell.

numerous

commercials,

seen

lot

Amino acids are made up of varying

advertisements claiming the many benefits

amounts of oxygen, nitrogen, hydrogen and

with an almost irresistible pitch of why you

carbon that are all held together by bonds

should buy this product right now. In this

known as peptides. These are the bonds, or

section, I am going to give you some pointers

chains, that make the protein in your body

as to what amino acids are, why they are

useful. Proteins are responsible for the

important, as well as what are the different

forming

foods and supplements that could give you a

hormones, skin, hair and even our bones, that

nice boost of those muscle building amino

is.

acids.

Altogether, there are 23 amino acids, and

muscles,

enzymes,

organs,

The very first thing to know about

all of them have their own benefits and roles

amino acids is that they are the basic building

in how they incorporate protein into certain

blocks of protein. What this means is that

parts of our bodies.

they are not only responsible for giving you strength but they are also essential because

What are they good for, and why do

they help your muscles repair and rebuild

you need it?

damaged muscle fibers after a good old-

Another thing that is often kept in the

fashioned beast workout. These are the well-

shadows in both TV commercials and online

flashing banners is its preventive function. Amino acids are capable of preventing and

Serine

even curing certain health conditions ranging from cold sores as far as memory loss.

This essential amino acid can be found in

The question then is why I would need

eggs, almonds, gelatin and walnuts. What

to use or implement such a nutrient into my

they do is improve memory function for

diet? The only thing that can give you a clear

things like names, lists and numbers over 60

answer is the many positive benefits it has on

years of age for up to 12 years. Isn't that cool?

your immune system. The moment you start

A couple of eggs, some walnuts or almonds

eating

every day should do the trick.

foods

taking

supplements

containing amino acids, you will feel a sort of exhilaration that no other supplement can

L-Arginine

give you. It is one thing to take your vitamins, but it is another to make sure your energy

L-arginine is known to create muscle tissues,

level is always on top supported by the most

sperms and relax blood vessels. Recent

capable of protein and amino nutrients.

scientific research has pointed to L-arginine being an important factor in reducing high

Problems with amino acid intake

blood

pressure,

glaucoma

and

angina.

There is, however, one small problem with

Consuming this amino acid will help increase

amino acids. They deteriorate rather quickly.

muscle mass. It can be found in oats, grains,

While our body stores extra starch and

fish, red meat, peanuts and almonds. If you

protein as fat for later use, amino acids are

want to treat high pressure, angina, or you

not stored at all, and they cannot really be

just want to increase your overall muscle

replaced. Given the fact that there are 23

mass, it is advised to take between 500-1500

amino acids, the majority of which our body

milligrams of L-arginine on a daily basis.

produces, the ones it cannot reproduce are called essential amino acids. They must come

Aspartic acid

from constant food supplies accompanied by some supplements for the best possible

Many scientific research has already proven

results. Now, let's see the foods you must eat

the long-term effects of aspartic acid when it

to gain access to this rich field of essential

comes to cancer patients. What it does is that

amino acids:

it facilitates the reproduction of red blood

Cancer patients might also find it useful

cells after a prolonged exposure to radiation.

during

If you have a friend or family member

flushes out the excess heavy metals from their

suffering from something similar, then you

system. Cysteine can be found in wheat flour,

can advise them to eat a lot of walnuts,

eggs, seeds and oats. It can also be bought as

almonds, sunflower seeds, meat and fish.

a supplement. The recommended dose is

Unfortunately, it cannot be found as a

around 500 mg divided into three different

supplement, but you can take it as a mineral

portions during the day.

chemotherapy

because

cysteine

called magnesium aspartate. Glutamic acid Carnitine The primary function of glutamic acid is to Carnitine

might

sound

familiar

from

make folic acid. Folic acid is basically a B

somewhere. Yes. It is a strong detoxifier that

vitamin that has been integral part of many of

speeds up your body's fat-burning processes.

our food products up to this day. These

Relevant research has come to the conclusion

include, but not limited to: cold cereals, flour,

that carnitine is an excellent solution for

breads, pasta, bakery items, cookies, and

those who are looking to lose some weight,

crackers. Foods that are naturally high in folic

but it is also good for reducing cellulite,

acid are leafy vegetables (broccoli, spinach,

which is a condition where toxins are built up

lettuce) asparagus, fruits (melons, bananas,

in fat under your skin. You can take it as a

etc.),yeast,

supplement (500-2000 mg is recommended

kidney),orange or tomato juice.

beans,

meat(beef

liver,

daily) or just consume enough red meat,

The folate created by glutamic acid is

dairy products and yeast. If you are keen on

used to prevent and treat low blood levels of

liver, then you will be glad to know that

folate, anemia, and the inability of the bowel

carnitine is present in that as well.

to digest and absorb nutrients properly. Having said that, this essential amino acid

Cysteine

alone can make hell of a difference.

Cysteine is a great amino acid when someone

L-glutamine

is overdosed on paracetamol because it helps

Do you love alcohol? If not, then you are like

break down different toxins in the liver.

me. If you do, there is some good news for

you. L-glutamine can hasten the repair of

of the positive effects of glycine. Glycine

alcohol-induced damages to your stomach

supplements help break down uric acid in the

linings. It also slows down your cravings for

kidneys. There are plenty of foods that

intoxicating beverages. It can be found in

contain this essential amino acid: sunflower

cabbages, potatoes and barley. It is really

seeds,

hard to consume enough of it, so if you are

flourâ&#x20AC;Śtake your pick. An average daily intake

thinking of turning to a supplement, it might

of 3 to 5 grams should suffice. You can pretty

be a good idea. Scientists recommend a

much cover that amount from the foods

normal dose of 500 milligrams a day.

outlined above.

Glutathione

Butâ&#x20AC;Śbut, I am a vegan! What now?

Glutathione

Parkinson's, cancer, multiple sclerosis or

acids that are derived from red meat and fish.

arthritis are often short of. Certain studies

The majority of vegetarian foods, such as

have experimented on patients suffering from

seeds and beans, contain only portions of the

Parkinson's by giving them a supplement

essential amino acids you must consume

filled with Glutathione for a period of 30

every day. Soy is the only exception to this,

days. Their symptoms declined by 42%. This

because it is the only food source that is full

amino acid can be found in fruits, vegetables,

of complete protein. The best solution for

meat and fish. There are supplements out

you, if you are a vegan, is to combine the

there for you to try, but having a diet with

many

fruits, vegetables and different meats every

mentioned

day, combined with an antioxidant called

complimentary protein meal plan and reap

lipoic

the benefits of an essential-amino-acid-rich

glutathione just fine. No need to take

diet. Being a vegan also means being aware of

glutathione as a separate supplement.

the different amino acid sources to support

boost

people

buckwheat

It is true. We have mentioned many amino

can

something

walnuts,

with

acid,

almonds,

your

levels

different non-meat food above

form

supplies a

full

protein absorption. If you realize that you Glycine

have no access to such foods, consider taking a few supplements. They are always a great

Those suffering from gout, schizophrenia or

way to restock on those much needed

osteoarthritis are probably more than aware

essential amino acids.

All in all, you have probably come to the same conclusion as me by now: proper AA intake should be a necessary ingredient of your

daily

food

intake.

Though

supplementation can be a great asset, do not ever forget that the majority of the protein, and other nutrients, should always come from whole and unprocessed foods and vegetables. Eating meat, eggs, soy, dairy products, seeds and beans should give you enough amino acids to get you through the day and beyond. Links to the best bodybuilding resources online. Accelerated Muscular Development - Builds Muscle, Accelerates Fat Loss, Gets You Insanely Strong In 3 Short Workouts A Week That Are 40 Minutes Or Less. Anabolic Cooking - Muscle Building Cookbook - The Most Complete Cookbook And Nutrition Guide For Bodybuilding & Fitness On The Market With Over 200 Muscle Building Recipes, You Will Never Be Bored With Your Diet Again. Critical Bench - How A Skinny Kid With Asthma Achieved a 452 Pound Bench Press & Packed On 75 Pounds Of Muscle Mass In The Process! High Frequency Training - The Fastest Solution To Fix Slow Muscle Growth! Muscle Experiment - How a 148-lb Weakling with a Withered Right Arm Packed on 39 lbs of Muscle in Less than 6 Months... Without Ever Lifting a Single Weight! The Muscle Maximizer - How to Build Ripped, Shredded Muscle Fast Without Any Fat.

Resources websites and other useful sources of inspiration and knowledge a lot to the principles of fitness and body In today's greatest information age ever,

building. They give some good information

there are many places you can go to for

on nutrition, weight training, and many other

answers to almost any question you have

topics of interest to body builders.

regarding

bodybuilding.

abundance of information

Seek

out

the

out there and

learn as much as you can. This will make you

Find them online at: www.muscleandfitness.com

a better bodybuilder and a safer one at that! Ms. Fitness To begin with, you need to subscribe to a couple of bodybuilding magazines. Some of

Touted as one of the best body building

the most popular include:

magazines for women, each month, they give information about upcoming contests, new

Flex

developments in the area of female body building, and much more!

This magazine is considered the â&#x20AC;&#x153;bibleâ&#x20AC;? of hardcore body building. They do interviews

Find them online at www.msfitness.com

with experts in the field and offer up some amazing advice for both the experienced as

Nothing can really compare to personal

well as novice body builder.

advice and guidance. There are many gyms and fitness clubs that have local organizations

Find them online at www.flexonline.com

dedicated to body building where you can get tips and train with others who share your

Muscle & Fitness

passion.

Ask around when you are in the

This also is a highly respected magazine in

gym, or network with others in social

the body building industry. Each issue refers

settings.

The Internet is another invaluable resource for

body

building

information.

researching this book, this author depended on several of these websites for information. Here are a few you should really check out: www.getbig.com This is another super website where you can find tips and tricks about how to maximize your workout, where to find supplements, contest schedules and results, as well as pictures of people who have made amazing transformations through a body building program. www.abcbodybuilding.com

In addition to the websites listed in the “Resources” section, the following additional sources/journal/scholarly articles and website were referenced in researching this book: 1. Paddon-Jones D, Sheffield-Moore M, Zhang XJ, Volpi E, Wolf SE, Aarsland A, Ferrando AA, Wolfe RR. Amino acid ingestion improves muscle protein synthesis in the young and elderly. Am J Physiol Endocrinol Metab. 2004 Mar;286(3):E321-8. 2. Shock Yourself out of the Comfort Zone Part III. Researched and Composed by Adam ―Old School‖ Knowlden www.abcbodybuilding.com 3. Duda, J. L. (1988). The relationship between goal perspectives, persistence and behavioral intensity among male and female recreational sport participants. Leisure Sciences, 10,95-106. 4. Duda, J. L. (1989). Goal perspectives, participation, and persistence in sport. International Journal of Sport Psychology 20, 42-5 6. 5. Martin, K. A., & Hall, C. R. (1995). Using mental imagery to enhance intrinsic motivation. Journal of Sport & Exercise Psychology 17, 54-69.

Here you have another amazing site with tons

6. Layne Norton, BS Biochemistry, PhD candidate Protein: how much and how often? Published: January 2009 www.abcbodybuilding.com

and tons of information for both the

7. www.bodybuilding.com

experienced body builder as well as the beginner. You will get the most information by joining their website, but it’s free, and it will open you up to all sorts of insights into this great sport. These are only a few resources you can check out as you begin your body building quest. Look around you and find what works for you. Once you do that, you will find a whole new world opening up around you!

Conclusion to invest in the time and effort to do so. You Bodybuilding isn’t for everyone, but we’re

don’t have to be satisfied with a body that is

willing to bet that once you start on a workout

less than what you want it to be.

program, you’ll realize that it’s the best thing you’ve ever done for yourself.

You’ll look

It does take some hard work and a lot of

better, you’ll feel better, and your confidence

dedication, but once you start, you’ll find

will soar.

yourself wanting to continue more than wanting to stop. When you are finally able to

Many people start bodybuilding in an attempt

look at yourself in the mirror and like what

to lose weight. That’s a great way to start.

you see, the end result will be well worth any

But then, they start learning about what their

sacrifice you have made along the way.

body is doing during a workout and what it is capable of when pushed past its limits. Right

Get started right away. You don’t have to

at that moment of realization a door is

wait any longer. Your dream body is more

opened where there are endless possibilities

than a possibility – it’s a reality. So go out

to learn and gain.

there and get ripped. There’s no time like right now!

I remember in my younger years when I would read comic books and the advertising sections on their back cover. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become

160-pound

muscle

bound

specimen. These results aren’t unheard of and can actually be achieved by anyone who is willing

Make the most of this eBook. Check out more articles in different categories on my website men's health women's health

Nutrition

bodybuilding Basics

and much moreâ&#x20AC;Ś