LOSE FAT WITH THIS CHEST WORKOUT, PUSH UPS ONLY

The Complete Guide To Beginning Body Building

You spend 4 hours a day, 6 days a week in a gym trying to perfect your body. You find that you are striving more and more for noticeably chiseled physique with little results.

All around you people are trying to attain a firmer more defined body. You're one of them. You're the guy who's at the gym so often everyone knows your name. Which also means everyone knows that despite your effort, you are not achieving the desired effect.

So you're ready to quit, give up. You've tried everything. Except this. You're thinking no way can an internet book help you, but really it's the answer you've been looking for.

Thinking back, you know you'be heard the basics of body building somewhere. Maybe your high school or college PE classes. If you could just remember, you'd have the information you need to get started on a program that will really work.

Now that you know it's available, you're dying to get you hands on any reading material you can on the subject.

Look no further. I recommend 'The Complete Guide To Beginning Body Building'. This new ebook is the guide to everything you want to know and it laid out for easier understanding.

Starting out may not seem simple at first. There has to be life changes made to accomidate your changing body. From what you eat, to your workout plan, even the amount of sleep you get, makes a difference in your body building success. You may actually be so full of information that there's conflicting ideas on what approach to use. This book lays out the facts and offers tips on getting started on that body builder physique right away.

This isn’t your typical book that you can get a copy of at your nearest book store or at your local library or the Internet. In fact this book is so detailed that it has been referred to as the “Body Building Manual.”

Once you have this book, you won't have to look to a trainer any longer. You'll have everything you need to start your own weight training program centered around you and your specific body.

There is a basic knowledge one needs to begin a body building program. These things include: understanding exercise terms and how body building works. You will also learn more detailed aspects such as tailoring your workout to fit your body, how to change your eating habits, and understanding the use of supplements in your diet.

Interested? By ordering online, you can actually be reading this book now. You do not have to wait for your mailman to deliver it 7 to 10 days. Ordering is as easy as clicking a link and you will be downloading and reading 'The Complete Guide To Beginning Body Building' in an instant. 


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5 Tips to Build Muscle As Fast As Possible

Learning how to build muscle fast is easy, putting it into practice is the hard part. Most people think that if you lift more, you will gain more muscle mass. This simply isn't the case.

Building muscle has just as much to do with diet as it does with training, if not more.

You can't build muscle without a calorie surplus, just as you can't build muscle without resistance training.

To build muscle fast, you have to optimize your diet as well as training regimen. Here is how to do it.

1. Avoid Low Carb Diets

While low carb diets are great for cutting fat, they won't help you with gaining muscle mass. You need carbs for fuel so you can exercise more efficiently.

Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.

By consuming complex carbs you restore glycogen stores within your muscles[1] for further activity and fullness. This is a major factor in how effective a training session is.

2. Avoid All Alcohol

Alcohol, even in small amounts, can have major effects on sleep, and recovery. In a study conducted in 1980, alcohol in small doses (0.8 g/kg) before bedtime, suppressed plasma growth hormone by 70%-75%[2].

If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.

3. Get More Protein

There is a lot of confusion surrounding protein these days. One article says your not eating enough, the other says your eating way too much.

So what is the key?

For moderately active, and highly active adults, it is reasonable to consume around 2-3 grams of protein for every kilogram of bodyweight.[3]

Studies show that too much protein intake has an extremely low chance of negative side effects. Plus, protein is essential in so many bodily functions.

4. Lift Heavy Weights

Protein alone cannot build muscle. To really add-on size, you must lift heavy weights. Or use your bodyweight to achieve the desired resistance.

In the gym, you could focus on lifting 6 sets of 6 reps with a heavy enough weight to reach failure in the last couple of sets. This should be enough to make some serious gains.

5. Switch-up Your Workouts

This doesn't necessarily mean changing the exercises. Vary your sets and reps, rest time, and intensity. This will help you break through those dreaded plateaus.

I hope this list helps you in achieving your desired physique. But this can only help you if you continually take daily action. Avoid analysis paralysis, and just get to work.

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The Somatotype Myth: Ectomorph Mesomorph Endomorph

How Many Calories You Should Eat To Build Muscle?

To add muscle mass you must eat more calories than you burn every day. Start by adding 500-1000 calories a day. However, adding muscle to your body is not simply a matter of adding calories. You want the calories to be a good nutritional balance and that requires a bit more math.

Foods fall into three basic categories. They are proteins, carbohydrates or fats and dietary ratios are indicated in that sequence. One of the most common ratios for muscle building is 40/30/30 which means your diet should consist of 40% protein, 30% carb, 30% fats.

Proteins and carbs contain 4 calories per gram while fats contain 9 calories per gram.

To determine how many calories of each food type you need to consume, take your total calories, multiply it by the appropriate percentage and divide that by the calories per gram.

For example, if you have determined you should eat 2,725 calories a day to gain 1 pound of muscle a week and you are following the 40/30/30 guide you calculate:

40% from protein = 1090 calories (2725 x.4) = 272 grams of lean protein (1090 / 4)

30% from carbs = 817 calories (2725 x.3) = 204 grams of carbohydrates (817/ 4)

30% from fats = 817 calories (2725 x.3) = 91 grams of fats (817 / 9)

The exact protein/carb/fat ratio that works best for you may vary from the 40/30/30 model depending on your fitness and activity level as well as your current weight and age. If you don't get the results you want, can start adjusting the numbers, but don't have your fats level drop below 20%, and remember the numbers must total 100%.



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