When you eat, there is a base amount you should eat in order to stay alive.  This is known as your basal metabolic rate.  For guys, the basal metabolic rate is about 2000 calories.  Eating less than this is not recommended.  If you want to practice weight gain techniques, however, you need to eat far more than that and you need to work out so your muscles take in the nutrition you are eating.

One pound of weight equals 3500 calories of food.  If you want to gain a pound a week, you need to eat five hundred calories extra per day or about 3000-3500 calories per day so that you can account for your basal metabolic rate, the exercise you are doing and the extra five hundred calories you need to gain extra weight.  Now, if you want to gain more than a pound a week, you’ll need to eat even more food.

Preferably, you need to eat your food all through the day.  This keeps feeding your muscles and allowing them to grow and develop, especially during the off time when you are not working out.  In order to not be the skinny guy in the gym, you need weight gain techniques that incorporate frequent feeding of high quality foods.  Junk foods are out if you want to gain muscle instead of just fat.

Protein is your best friend when practicing weight gain techniques.  Protein is the building block of muscle mass so you should incorporate as much of it as you can when you eat.  This can come in the form of whey protein powder shakes, eggs, lean meats, beans and nuts.  Your best bet is to have weight gain techniques that employ whey protein powder before and after a workout and regular food the rest of the day.

You also need to have carbohydrates in order to have energy when you work out.  Your whey protein shake can have fruit in it so that you get some complex carbohydrates.  You can also add dextrin or maltodextrin in it for sweetening.  This gives you extra energy during your workout and replaces that energy after your work out.  Other sources of complex carbohydrates are whole grains, vegetables and fruits.  You should limit the amount of processed foods you eat every day as part of your weight gain techniques because this will mess with your insulin levels and can cause you to gain fat.

Some at is appropriate in any weight gain techniques. They provide a lot of calories and there are some fats you can’t make in the body.  These are called essential fatty acids and come in fish oil and some plant oils.  Make sure you have a small to moderate amount of healthy fat in your diet.

All of this will help you gain weight and will be healthy for you.  Stick to a solid protein-dominant diet of enough calories to help you have weight gain techniques that really work.

Nevertheless, you want to work out so that your muscle exertion is exhausted during a workout.  If you do sets of 10-12 reps, you need to make sure that you absolutely cannot do another repetition at the end of the set.  Then you get to rest those muscles, turning to another muscle set while the first set of muscles is resting up for another round later.  This is the quickest way to build muscle because you force the muscles to work as hard as possible without injury.

You want to focus on each and every muscle group in order to have the quickest way to build muscle.  These include the abs, back and chest muscles, the upper and lower arm muscles and the upper and lower leg muscles.  Each muscle group can be exercised in rotation, allowing for the maximum amount of rest between the muscle groups.  If you are new to bodybuilding, you may want to exercise the upper muscles and abdomen on one day and alternate that with the back and lower extremity muscles.  Then you have a reduced risk of injury.

You want to burn fat when undergoing the quickest way to build muscle.  Some of it comes naturally because you use the fat in your system to build muscle mass.  You need to eat a number of extra calories in order to have the quickest way to build muscle.  It’s possible, depending on your workouts and metabolism that you need to eat 4000-5000 calories per day or more.  You cannot just take this number of calories and divide it up into three square meals a day.  This just doesn’t work and isn’t the way toward the quickest way to build muscle.

In order to burn the most fat and gain the most muscle, you need to eat at least 5-7 times a day at intervals of no more than 2-3 hours.  This keeps your metabolism up and allows you to burn fat while gaining muscle quickly.  In fact, meal frequency plays a big role in your ability to have the quickest way to build muscle.  If there is one secret to the whole process of burning fat and building muscle, it is the meal frequency.  If you do not pay attention to it, you will just gain fat and won’t be able to have the quickest way to build muscle.

If you are stuck in the rut of just eating 2-3 meals per day, this will be detrimental to your weight gaining process and you won’t be able to have the quickest way to build muscle.  The excess calories will go into fat and won’t go into the muscles.

You also need to focus on eating plenty of protein as part of your ability to have the quickest way to build muscle.  Protein is the building block to muscle so you need to focus on eating things like eggs, meat, poultry, dairy, fish, beans and nuts.  Separate out these meals and include complex carbohydrates so that you can eat your 5-7 meals a day.  Whey protein drinks are also a good meal alternative.

It’s okay to drink alcohol in moderation but if you happen to be trying to burn muscle into fat by working out hard at the gym, then you’re just ruining the whole thing by kicking back with a few alcoholic beverages before or after your work out.  Let’s take a look at the various negative effects alcohol as in the process of having to turn fat into muscle.

Alcohol is known to have a negative impact on the synthesis of protein.  This happens to be when the amino acids connect one another into a long protein chain.  If you drink alcohol, you will not be able to turn fat into protein and new muscle tissue will not be created as easily.  Alcohol can affect protein synthesis by about twenty percent.

Alcohol is known to reduce testosterone and increase the levels of estrogen in the body.  It’s your testosterone that allows you to turn fat into muscle.  Alcohol can reduce testosterone levels by as much as twenty five percent. If you can find a way to increase your testosterone level, you can turn fat into muscle, burning fat and gaining muscle as you go.    Alcohol is known to lower IGF-1, in addition, which is another protein useful in muscle building.

Everyone knows that alcohol makes a person dehydrated and this is not a good way to turn fat into muscle.  When the body gets dehydrated, the kidneys need a lot of water to clear the alcohol and you don’t have enough water to turn fat into muscle.  You need to be well hydrated to burn fat into muscle.

Alcohol is also disruptive to a good night’s sleep.  Without a quality night’s sleep, your muscles don’t recover and you don’t turn fat into muscle very well.

Alcohol lowers the actual amount of minerals and vitamins inside your body.  They don’t get absorbed as quickly and you have a negative effect on the ability to turn fat into muscle. You can’t burn fat without vitamins A, B, C and the minerals calcium, phosphorus and zinc—all things that are reduced when you drink too much alcohol.  Your ability to turn fat into muscle and handle your carbohydrates correctly are impaired when you have too much alcohol in your system.

Alcohol is a poor way to turn muscle into fat and actually serves the function of increasing the fat in your system.  In order to maintain a healthy amount of lean muscle mass, you need to rarely drink alcohol.  Remember that alcohol offers seven empty calories for every gram you drink so it actually makes your body fat to drink it.  If you want to turn fat into muscle, stay away from the alcohol and drink plenty of water instead.  There is no nutritional value in drinking alcohol.
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Are there any muscle building secrets out there?  When you already know how to eat the right way, train properly and use supplements as necessary, is that all there is to quick muscle gain?  In truth, you can’t forget the qualities of the mind that go into a successful bodybuilding program.  You can’t have quick muscle gain if your mind isn’t set to get out there and actually be successful at it.  It’s a matter of mind over matter.

Let’s say you’ve started out as a 98 pound weakling and you want quick muscle gain. The real change happens when you quit seeing yourself as a weakling and instead visualize your future as a buff, ripped, strong and muscle-built person.  This is true from the very beginning of your bodybuilding and should continue even after you have the body you’ve been wanting.  You need to do it when the outside of your body doesn’t yet match the inside; you’ll get quick muscle gain as a result.

If your mind and heart are into it, you will be more likely to lift weights for a longer period of time, go to the gym more days per week and feel more comfortable among the toned and ripped bodies that surround you at the gym.  Keep your secret in your head and know that you are no different from the rest of them.  See quick muscle gain actually happen before your very eyes.

Watch carefully what you eat as part of quick muscle gain.  A high calorie, high protein diet is the best.  Go heavy on the eggs, meats, nuts and beans.  Dairy is great and whey protein supplements make great shakes that will help you with quick muscle gain.  As you eat, you should really visualize your food going straight to your muscles and not to fat.  Flex your muscles as you eat in order to help you visualize them soaking up the nutrition you’re eating.

Visualization in order to achieve quick muscle gain can be a part of your everyday workout.  While you are working out on your weights, you should see your body as ripped and muscular.  Feel how strong your muscles are as you are working out and imagine to yourself that working out is actually easy for you.  Try to imagine that you can lift increasingly strong weights.  This lets you push yourself so you can have quick muscle gain.  Don’t work out so hard that you hurt yourself, though, as that would be counterproductive.  Remember that you want to lift as much weight as it takes to exhaust your muscles in ten to twelve reps.

If you want to achieve quick muscle gain, you need to work out safely but push yourself.  It’s as simple as that.  Always see yourself as strong and powerful so that it is easy to push yourself and not hold back on your workout.  Eat well and don’t skimp on the food you eat.  You need those calories in order to have quick muscle gain with ease.

Gaining Mass! by Anthony Ellis

Review: Gaining Mass!™ Review

Anthony Ellis was one of the very first guys to bring bodybuilding programs to the internet. Back in 1997 his Gaining Mass program was the number one selling muscle building guide on the internet. As a former EAS Body For Life winner his personal transformation speaks volumes. While the original Gaining Mass program was a bumper printed manual, he too has gone digital.

Gaining Mass has an impressive user base and with an estimated 150,000 guys going through the course it sure has something to teach. Sadly, the program has been on a steady decline and from mid 2008 it seems like the customer support shut down completely? A lot of people are very pissed off about the level of support they got and to put the program up against something like Vince Delmonte’s No-nonsense Muscle Building, it simply cannot stand it’s own.

Gaining Mass 101 is designed as a step-by-step guide that goes for 26 weeks. It’s primarily focused at hard gainers and the 3 main components of the program is workouts, diet and supplements. The focus is definitely on simplicity and all the workouts are very basic. You will learn how to do the basics – and do them very well. The same goes for the eating plans. Nothing complicated and he really breaks down the insane world of supplements into something that you can actually understand.

The basic guide comes with a whole series of added bonuses. The printable training logs are great and the tracking software is good (although it’s not the best I’ve ever seen). The members only site used to be fantastic, but like the rest of the program seemed to go on a steady decline.

Best Features:

The simplicity of Gaining Mass 101 is definitely the best thing about Anthony Ellis’ program. Not only is it easy to understand, but the instructions are easy to follow. Many muscle building guides just lose it with detail and jargon.

Anthony spends a lot of time explaining supplements and it’s one of the best sections in the entire guide. It clears up a lot of confusion and shows you exactly how to determine which supplements YOU need and why you don’t need to spend a fortune on gimmick supplements if you want to speed up your muscle gaining.

Worse Features:

Although the simplicity of the guide is great for beginners, it will probably bore or even annoy someone with a bit more knowledge or experience. While some more advanced courses can go over your head quite easily, this will be spot on for beginners.

The program itself costs $77 which is the same price range as some of the much better programs on the market. I think it’s very over priced and is probably better valued as an ebook.

Apart from the non-existent customer service, the guide is in serious need of an update. A lot of the information and techniques are “old news” and isn’t quite with it anymore. If you compare it to the cutting edge stuff that Jason Ferrugia is writing about in his monthly columns then it’s almost shameful that this guide hasn’t been updated.

Conclusion:

I honestly can’t recommend this program. Especially if you are a beginner and looking for the support, coaching and guidance that you need to succeed. It’s important to realize that when you pay $80 for a program you buy much more than an ebook. You buy an experts guidance, help and experience. This is the real value that can save you a lot of time and money and also give you a result that no one else can.

With that in mind Anthony Ellis and Gain Mass 101 has a lot to offer, but the support and guidance seems to be missing. Even though there’s been many complains about the program and the customer service I still think that you can learn something from Anthony Ellis – even if it’s just because he himself made such a huge body transformation. If you have $77 to burn and willing to buy Gaining Mass 101 at face value, then it’s worth it.

Click Here For Gaining Mass by Anthony Ellis

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Proper muscle building for hard gainers involves understanding the underlying condition. For example, it could be that you’re not working out maximally and your exercise/bodybuilding routine isn’t stressing the muscles enough to force them to increase their mass.  You know you’re not working out hard enough if after a set of exercises, you find you could do more.  Rather than doing more reps of the exercise, you should increase the weight you’re lifting or pulling so as to exhaust the muscle fibers at the end of a set of ten or twelve reps.  You shouldn’t go higher than that.

Another problem involved in the proper building for hard gainers is not eating enough actual calories in any given day.  You need to eat 3500 calories in order to gain a pound.  You also need to eat a baseline of around 2500-3000 calories in order to account for your basal metabolic rate and the calories you’ve burned during the day.  If you’re a hard gainer, you may have a higher basal metabolic rate and need more calories just to get by.  It means you’ll need to eat more calories than most people, perhaps in excess of 4000 calories a day just to have the proper building for hard gainers.

How do you get all of those calories in every day without going broke buying food? For proper building for hard gainers, it takes a lot of calories and you may need to drink more than just a couple of whey protein drinks per day.  Flavor the protein drinks with maltodextrin, dextrin or fruit so that it is palatable and drink at least one drink before working out and one drink after working out.  If you’re a hard gainer, have one in the morning when you get up and one about an hour or two before going to sleep.  This is all in addition to the food you must eat in order to keep your caloric content up.

For proper building for hard gainers, you need to stick to a high protein diet.  Protein is what builds muscle mass so, without enough, you cannot get the kind of nutrition you need to build muscle.  You also need to eat a diet that is relatively high in complex carbohydrates.  These are long chain sugars that gradually are released into your bloodstream so you don’t get an insulin rush.  Insulin rushes cause you to be weak from low blood sugar and also turn your calories into muscle and not fat.

If you want proper building for hard gainers, you need to consider extra fat in your diet.  Don’t worry, as it will not all go into fat.  Fat provides you with calorie-dense nutrition that is important in building cell walls.  You can’t build muscle without fats in your diet to build the individual cell walls.

Do these things and you will likely begin gaining soon.

You may be asking yourself, how quickly can this happen?  Progress on the ability to lose fat and gain muscle happens differently depending on the person.  There are some subtle differences in the way that different people burn up calories or hang onto fat.  There are basic differences, too, in how much muscle you can build up over time.

There is, in fact, genetic variability in how someone can lose fat, gain muscle.  Some can do it quite quickly while others need to put forth a bit more effort to change the way their body looks.  You can’t really practically get around something like that.  You lose fat and gain muscle depending on how well your past ancestors were able to do that.

Even so, just about anybody should be able to have a ripped and toned body, regardless of their genetics.  It just takes a bit of practice and discipline and the time frame may be longer than other men.  If you take the extra time and practice, you will be able to lose fat, gain muscle just like the next guy.

Let’s take a look at a few rough guidelines that will allow you to lose fat, gain muscle without much difficulty.  In keeping with the idea that genetics play a role in your fat losing capabilities, you need to plan to work out at least five times per week for a total of two hours a day—or however long it takes you to get through the various muscle groups. You need to plan your diet so that the protein content is high, as much as 300 g of protein per day.  You need to lower your fat content in your diet in order to lose fat, gain muscle quickly.  You also need to use carbs for energy when you’re working out. You want to gain enough weight to be able to lose fat, gain muscle that goes straight to the muscles you want them to.

Remember that a pound of fat translates into 3500 calories so you need to eat an extra 3500 calories to gain a pound of pure muscle.  This is all accomplished through bodybuilding in such a way that the calories go to muscle instead of fat.  High protein is a good way to accomplish this.

Regardless of what your genetic input is, you can lose fat, gain muscle through discipline in both your workout and your eating. Both are required in order to have the best chance of gaining the weight you need to gain so you’re not the skinniest guy in the club.

The more time you stay awake, the more chances there are of eating food that is bad for you.  You need to stick to a regular, high protein diet in order to learn how to build muscle faster and if you diverge from that, you may just gain fat.  You need at least 7-9 hours of sleep each night and you need to break up your meals into 5-7 portions.

Sleep can have an effect on your gym performance.  How ripped can your muscles get if you slog your way through a poor performance?  By learning how to build muscle faster, you can look the way you want to look without killing yourself at the gym.  Just remember that your rest time is just as important as your workout time and you can learn how to build muscle faster by getting enough sleep and rest when you’re not working out.  Rest allows for muscle repair and building of muscle and sleep is a good time to engage in this silent activity.

Sleep has an effect on the hormone levels of your body that subsequently affects the ability to learn how to build muscle faster.   Sleep deprivation, for example, increases the hormone called “grehlin” which makes you hungrier.  Poor sleep doesn’t let you burn off the excess fat on your body and you can’t know how to build muscle faster in a sleep deprived state.  Another hormone, leptin, is reduced by a lack of sleep.  Leptin suppresses the body’s appetite so that you can eat more of the wrong stuff when you’re sleep deprived.

A lack of sleep increases your cortisol production, which causes you to put on fat.  You can’t learn how to build muscle fast if your cortisol levels are through the roof.  Instead you would be putting on fat.

Testosterone is reduced by a lack of sleep and you can’t learn how to build muscle fast if your testosterone level is in the gutter.  You need your testosterone to build muscle mass and this means getting enough sleep.

Sleep deprivation not only limits the ability of the body to learn how build muscle fast but it affects insulin resistance.  You end up using the insulin in excess and its job is to put the food you eat into fat cells and not muscle cells.

You should get at least seven to eight hours of sleep each night; getting only 4-5 hours of sleep will put your calories into fat and will impair your ability to learn how to build muscle fast.

So what about taking naps and then sleeping fewer hours of sleep a night? Not much has been studied on this but it is believed that a couple hour nap is not quality sleep and therefore doesn’t count.  If you want to learn how to build muscle fast, get your sleep in one solid chunk and allow your body to recuperate from your workouts.

Some people believe that doing low weights and increasing the reps will just tone muscle and won’t increase muscle mass. The truth is that low weights and high reps are ineffective tools when it comes to increasing the muscle mass so you shouldn’t be doing this at all.  You won’t increase muscle mass and you really won’t tone muscles either.

Instead, you should lift as much weight as can be done for ten repetitions or one set.  Your muscles should be fatigued after that.  When in doubt, consider seeing a weight trainer to tell you how much weight you should lift in order to increase muscle mass and not injure yourself.  There are compound muscle exercises you can do that increase muscle mass of several muscle groups at once.

Your post workout nutrition should also be taken into account when thinking of how to increase muscle mass.  Consider drinking a whey protein powder drink that also has dextrin or maltodextrin for sweetening in them.  These provide the building blocks you need to increase muscle mass.  You should think about drinking one shake half an hour after your work out when your body is trying to increase muscle mass the most.  This also stops the process of muscle breakdown that can occur if you don’t have the buildup products for increasing your muscle mass.

Remember, of course, that the ability to increase muscle mass depends upon the testosterone level in your body.  Men naturally increase muscle mass more because they carry enough testosterone to build muscle mass.  You should not do anything, like drink alcohol, which will reduce your testosterone level.

You will increase muscle mass if you have more mitochondria in your body.  Muscle has more mitochondria so that when you have muscle, you build even more muscle because you have mitochondria in your body.  The mitochondria will burn calories and fat in your body so that the fat leaves and you increase muscle mass.

It takes intense resistance training and bodybuilding to increase muscle mass. This also involves altering your nutrition so that you increase muscle mass by increasing the protein in your diet and reducing the fat in your diet.  Long term results are actually possible if you follow these instructions and work out on a daily or every other day basis.  You can increase muscle mass only by pushing your muscles to the limit and taking the time to use proper form and technique.

The degree to which you lose fat and increase muscle mass depends on your metabolic rate, which is a direct balance of the workout you do and the food you eat.

In order to know how to get huge muscles, you need to understand the process by which muscles grow and develop.  You need to know that in order to get massive musculature, you need to push your muscles during each workout so that when you lift a set of weights, it causes your muscles to max out at exactly ten to twelve repetitions.  You need to feel like they’re exhausted and unable to do another rep.  Then you go on to another set of muscles while the first ones rest for a bit and then you pick up the same weight you picked up before and max out your muscles once again.

If you want to know how to get huge muscles, you need also to understand nutrition for bodybuilders.  You need to feed those growing muscles with plenty of calories.  Taking in 4000-6000 calories per day is not out of the question so long as you’re working out that day.  You need to spread those calories out throughout the day and drink a whey protein drink flavored with dextrin or maltodextrin for sugary flavor.  You can also add fruit to the drink and drink it down just before working out and about a half an hour after working out.  You may need to drink an additional two whey protein drinks per day, depending upon how many other protein calories you can get in each day.

Your diet needs to be focused on protein if you want to know how to get huge muscles.  Protein is the building block of muscle tissue and is necessary if you’re going to build those muscles up to huge proportions.  You can have steak, eggs, dairy, whey protein, beans and nuts as part of your high-protein diet.  Start your day with a protein diet of eggs, steak, bacon and toast, which is a complex carbohydrate.

You need to also consume complex carbohydrates to use as fuel for your huge muscles.  If you want to know how to get huge muscles, you should consider writing down a list of good complex proteins to eat for fuel.  This can include whole grains, fruits, brown rice and vegetables.  They have the same number of calories as protein does per gram but help your muscles have the energy needed to work out.

In learning how to get huge muscles, you need to remember that fat is not your enemy.  Fat contains nine calories per gram of food so it gives you extra calories.  As long as you stick to healthy fats like fish oil and some plant oils, you won’t gain extra fat weight and the nutrition will go to building the cell walls of the muscle tissue you are building by working out.
It’s a matter of working out for 2-4 hours every day, allowing your body time to rest and rehabilitate and feeding your body the nutrition it needs to allow you to build huge muscles.  You can know how to build huge muscles the easy way just by following these simple steps.