How to Gain Muscle Mass Fast - In 4 Easy Steps

The key question here is how to gain muscle mass fast? How to gain weight, size and strength without sacrificing your physique? Many times people will show you how to gain muscle mass fast, but their advice leaves you fat, out of shape and bloated. I am about to show you 4 easy steps to help you gain muscle mass.

Step 1

How much protein should you eat & when?

The amount of protein you eat everyday should depend on how big you want to be. If you want to gain 10 pounds of sold muscle mass you need to eat to get big. The general rule of thumb is 1 gram per body pound at your next weight level, not your current weight. Track your progress and experiment with variations in protein uptake, your looking for the exact amount of protein that will allow you to gain muscle mass fast. Variations could be .5 grams per body pound.

Why is this important?
Because the body can only uptake so much protein in one shot, Normally 35 grams is max. The time frame to take protein is ideal, once in the morning after your body has burned muscle while sleeping, and again after your workout to replenish lost nutrients. Always take casein at night before bed, otherwise your workout for that day could be lost, your body will burn muscle as energy while you sleep.



Step 2

How to gain muscle mass fast by eating right?
Don't expect to gain muscle mass by eating everything in site or junk food. It's logical to cheat on your healthy meal plan once a week. The problem most weight lifters and gym enthusiast have is they eat the wrong foods. You need to have the correct balance of foods throughout the day to gain muscle mass. Try eating broccoli the hidden foods of bodybuilders, this green food can be extremely beneficial to gaining weight and strength.

Step 3

How much water should I drink to gain size? Now that your laughing...
This is extremely important to gaining muscle size and repairing those torn muscle fibers after strenuous activity. The proven method is about 1 gallon a day to 1.5 gallons per day. More will make you extremely bloated.

Step 4

What should my workout look like?
To gain muscle mass fast you should rely on yourself to find a great routine that works. If you find a workout you like, try it out. In most cases you will need to tweak it for your individual needs. As everyone's muscle density, fat ratio and body type are different and this will directly affect your results. Always train one muscle group per day to gain muscle mass fast. Your body needs to recover to maximize your growth.

This judgment is seriously your key to learning how to gain muscle mass fast. Start and Impress your friends by gaining freakish muscle mass in no time. It's possible with all the right mechanics in place to gain 10 pounds of muscle in 8 weeks.

Article Source: http://EzineArticles.com/expert/Benny_Trufont/192162

Healthy Snacks for Weight Loss - What Healthy Snacks Are Available?

Everyone loves to snack and just because you are on a diet it doesn't mean that you have to forego your daily snacking routine. Instead you need to find out what the best healthy snacks for weight loss are.

One way to start incorporating healthy snacks into your diet is to switch your current snack for a low fat version. This would include finding low fat muffins, fat free cheese and eating whole fruits instead of juices.

Some other great healthy snacks for weight loss include:

• Veggies with hummus
• Sliced fruit with low fat yogurt
• A handful of walnuts or almonds
• Low fat cottage cheese
• Air popped popcorn
• Hard boiled eggs
• Baked tortilla chips
• Salsa
• Fruit shakes or smoothies



Just changing to a healthier version of your favorite snack can save you calories over the long run. Take cut up veggies to work, so you can munch on them during the day. This is great, especially if your workplace includes plenty of cookies and muffins being passed around. A single serving of a low fat yogurt is another portable handy snack to make use of.

Snacking is actually beneficial for you; it prevents you from binging on foods by becoming too hungry. Snacks are also the perfect way to bridge the gap between meals. If you are unsure if a snack is healthy read the label first. Try to choose a snack which is less than 100 calories, and has a low fat content. This way you are not wasting your valuable calories on unhealthy choices. Try to make good nutritional choices, and aim to have each calorie which you consume, provide your body with a healthy nutrient.

Your snacking choices will be reflected by your children. If you eat high calorie, fatty snacks, they will follow your lead. Teach your children at a young age to eat low fat, healthy choices. This way you are setting them up to understand how to make healthy choices, before they too have a weight issue.

Once you begin making healthy choices you will develop new ideas for snacks. Being creative with your food is one way to keep your diet interesting. Repeatedly eating the same foods will have you making inappropriate choices very quickly.

Try a few new snack ideas first and stay with the ones that satisfy your cravings and your hunger. Before you know it, you will have your own list of healthy snacks for weight loss at your fingertips.

Article Source: http://EzineArticles.com/expert/Marquita_J._Moten/807120

Workout Routines For Women That Get Results

To make the best workout routines for women, we need to be clear on goals. If it's all about losing fat and looking better, I would recommend making a workout routine just for that. Did you notice that I said losing fat and not losing weight? I said that for a reason! Workout routines for women that actually work at losing fat also have a weight training aspect to them. This is something most folks don't know about, but it's really important in designing your own workout routine. Another thing I want to mention here before we get into details is that you also need something that will burn the fat off. I'm not talking about the old cardio everybody knows, that is time-consuming and produces pretty limited results. I'm talking about an effective, quick and efficient cardio workout that actually burns the fat.

Weight training is vital in a fat loss program for two reasons and it all boils down to muscle mass. Firstly you want more muscle mass. Muscle is a metabolically active tissue, it requires energy to keep it alive. Energy comes in the form of calories that come from food. So muscle burns calories each and every day regardless of what else you do. So the more muscle mass you can build the higher your basic metabolic rate will be, which is the amount of calories you need each day to operate and maintain your body weight. Having more muscle is like a form of passive calorie burning.

The second reason is that weight training helps you keep your muscles healthy even when you're running a calorie deficit. What a lot of women do when they want to lose fat is that they starve themselves or over-exercise, or even worse, they do both. What will happen is that the weight will come off, but a lot of that weight is actually muscle.



Then when they stop the diet or exercise they start to add fat and now they have new fat on a body with less muscle. The result is a severe change in body composition. Having less muscle not only results in a decreased metabolism but also less functional capabilities for those everyday tasks like climbing the stairs, carrying heavy items and doing any physical chores.

Old fashioned cardio training is dead, buried and finished. This type of cardio is where people spend countless hours clocking up miles at some low to moderate intensity. Research has shown this is nothing short of a waste of time. It is not good at using calories, burning fat or even improving cardiovascular health, plus it is very time consuming and can lead to chronic overuse injuries. The most efficient way to burn fat and calories is high intensity interval training. This involves alternating periods of high intensity output with active lower intensity rest periods. I have discussed this in detail in previous articles.

Good workout routines for women are designed toward reaching their goals in the most efficient way possible. If you want to lose fat and look better, the way to achieve your goal is to do body weight training 2 to 3 times per week together with the type of cardio routine described above, also 2 or 3 times each week. What you'll get out of this program is leaner muscle, a higher rate of metabolism, a better figure and less time spent at the gym. The only thing you've got to lose is your body fat.

Article Source: http://EzineArticles.com/expert/Nicole_Springs/918985

Natural Remedy Tips on Self Help for Depression and Anxiety

Are you feeling helpless and totally overwhelmed with your life right? Is getting out of bed in the morning impossible to do some days? The impact of depression can be life altering in the worse way, I know this from personal experience. Self help for depression and anxiety is available and it is very vital to your success at beating this condition. There are great books on depression, it's really about deciding what you need.

There is a piece of advice my mother has given me over and over again through the years, and that is "where there is a will, there is a way". This can be applied to so many situations that come about in our lives, but when it comes to dealing with depression some days you may find you have the will to do nothing. That can be many things in life that bring about that "depressed" feeling, but feeling depressed and actually being depressed are two entirely different things. For example, failing an exam, being dumped, or even losing someone you love can cause you to feel down. However, in most cases these feelings pass and you move own with life.



Moving on when you have depression or anxiety isn't so simple though, there has to be a great effort put forward to overcome this condition. Experts say that loneliness is a natural part of every day life, but for people with this condition that affects of this emotion can be detrimental. It is important to be aware what is going on with both your physical and mental health, you have no reason to feel ashamed about taking care of yourself. My advice is to explore books on depression and figure out what book will benefit you.

The next tip I want to share with you about self help for depression and anxiety is the sunlight tip, ask yourself do you get enough sunlight? It may sound silly but a lack of exposure to sunlight is responsible for the secretion of the hormone called Melatonin, which could trigger a dispirited mood and/or a lethargic condition. Speaking from experience I find this to be very true, as working from home means I spend a lot more time indoors and at times it hasn't been good for my mental health. This is also the reason many people suffer from seasonal depression (SAD) which occurs in the Fall and Winter months. If you aren't able to go outside it's a good idea to open your curtains or blinds and allow sunlight to come in.

Article Source: http://EzineArticles.com/expert/Minnisha_D._Williams/714369