Posts Tagged ‘Building Muscle’

Client Solutions: 10 Commonly Asked Questions

Friday, October 1st, 2010

Courtesy of HFPN.com

HFPN Editorial Team

Personal Training

Question 1: Are you supposed to gain weight first before you lose weight?

Question 2:What exercises can I do to lose weight—for instance, to get rid of my stomach—and gain definition?

Question 3:I have been told that high fat meals lack food volume. What does that mean?

Question 4:How much protein does an “off-season” bodybuilder need?

Question 5:Which is better for recovery after a workout, carbohydrates or protein?

Question 6:How do I know my daily caloric needs?

Question 7:How many Calories do I need to burn to lose a pound?

Question 8:Is it safe to use supplements during pregnancy?

Question 9:I have a really hard time gaining weight! Any suggestions?

Question 10:What are some sources of lean protein?

_________________________________________________________________________________________________________________

Q: Are you supposed to gain weight first before you lose weight?

A: That depends on your goal. If you are looking to add a few pounds of muscle mass before leaning up, you may want to try gaining some weight first. If you are gaining weight while trying to lose weight, then your caloric intake is greater than your energy expenditure. Take a close look at how much you are actually eating (i.e. weighing and measuring food, and tracking it in a food journal).

_________________________________________________________________________________________________________________

Q: What exercises can I do to lose weight—for instance, to get rid of my stomach—and gain definition?

A: Any exercise can increase energy expenditure and contribute to fat loss. However, spot reducing—eliminating fat from certain places on the body by using particular muscles—is not possible. Instead, focus on controlling your food intake and increasing your exercise to create a need for your body to pull fat from your fat stores. As the fat under the skin is being consumed, your muscles will become more defined. But you can’t choose where on your body the fat is lost.

_________________________________________________________________________________________________________________

Q: I have been told that high fat meals lack food volume. What does that mean?

A: One gram of fat represents 9 Calories, whereas one gram of carbohydrates or protein represents only 4 Calories. Since fat is a denser source of Calories, the amount of food is much smaller for a comparable number of Calories.

_________________________________________________________________________________________________________________

Q: How much protein does an “off-season” bodybuilder need?

A: Protein requirements for an “off season” bodybuilder range from 1.6 to 2.0 g/kg/day. Research shows that excessive protein intake does not increase total body protein synthesis (LBM gain) if caloric needs are met.

_________________________________________________________________________________________________________________

Q: Which is better for recovery after a workout, carbohydrates or protein?

A: A high carbohydrate drink with moderate protein is optimal, assuming it is within your caloric recommendations. Considering that your primary energy source for resistance training is glycogen (from carbohydrate intake), replacing glycogen enhances recovery by initiating an anabolic (muscle building) environment.

_________________________________________________________________________________________________________________

Q: How do I know my daily caloric needs?

A: Daily caloric needs (sometimes called maintenance Calories) refers to the number of Calories you require for basic physiological functions, combined with the number of Calories you need for specific daily activities. The sum of these two numbers equals your daily caloric needs.

_________________________________________________________________________________________________________________

Q: How many Calories do I need to burn to lose a pound?

A: You must burn an extra 3500 Calories (in excess of what you eat) to lose a pound.

_________________________________________________________________________________________________________________

Q: Is it safe to use supplements during pregnancy?

A: A pre-natal multivitamin is a safe supplement and should be used through pregnancy and lactation. In addition, calcium and/or iron supplements can be safely utilized if nutrient needs are not being met through food, and your physician prescribes them.

_________________________________________________________________________________________________________________

Q: I have a really hard time gaining weight! Any suggestions?

A: In contrast to fat loss, you must consume more Calories than you expend to gain weight. One way to do that is to find foods that are low in volume and high in Calories. Meal replacement bars and drinks are great for getting extra Calories when eaten in addition to your regular meals.

_________________________________________________________________________________________________________________

Q: What are some sources of lean protein?

A: Chicken, fish, low-fat cottage cheese, egg whites, and turkey are just a few sources of lean protein.

Tags: , , , , , , , , , , , , , , , , , , , , , ,
Posted in General Information | Comments Off

Muscle Breakdown: Using Supplements to Prevent Muscle Breakdown

Tuesday, February 16th, 2010

You can find thousands of articles discussing muscle breakdown and how to slow down the process during an intense workout or how to recover quickly after a prolonged session. It all comes down to natural processes whereby muscles obtain the energy and protein needed to work efficiently and maintain mass. In the muscle the two are intricately entwined – energy and protein.

During a workout when you are stressing the muscles, cortisol is produced. The cortisol leads to muscle protein breaking down into amino acids which enter the bloodstream. The amino acids then synthesize glucose in the liver for energy. Naturally, if cortisol levels are too high there will be an excess of muscle breakdown.

A Matter of Preservation

The muscle breakdown process is complex, but it is clear that controlling the cortisol production is one of the best ways to prevent muscle breakdown. Fortunately, that is easy to do by taking specific supplements which directly combat the breakdown process. In fact, there are varieties of supplements which can limit cortisol production and provide a number of other health benefits.

One of the primary supplements known to prevent muscle breakdown is glutamine. Glutamine is an amino acid found in muscle tissue. It plays a critical role in the synthesis of protein and so can offset some of the effects of elevated cortisol levels experienced after intense workouts. The more glutamine available to the body, the better able it is to combat the muscle breakdown process.

Other important supplements which can prevent muscle breakdown include a host of vitamins and minerals. For example, vitamin C is a powerful antioxidant and fights free radical damage in the cells throughout the body. Healthier cells work more efficiently and are better able to do their job which in the case of muscles is to produce energy. But vitamin C can also reduce the time it takes for the muscle to rebuild connective tissue.

Other essential vitamins which can prevent muscle breakdown include vitamin A and the vitamin B-complex. Vitamin A assists with the building of muscle tissue. The vitamin B-complex promotes a healthy cardiovascular system, which supplies oxygen to the muscles and assists with the digestion of muscle-building protein obtained through diet.

Essential fatty acids also work to prevent muscle breakdown. The Omega-3 and Omega-6 fatty acids are used by the body to build strong cell membranes among other benefits. The stronger cells results in stronger body tissue and organs including the muscles.

Don’t Rely Just on Diets

Relying only on diet alone for nutrient balance is difficult when you exercise regularly. This is true for both the average but regular exercise, and the competitive athlete. It is more a matter of degree than anything else, because each person experiences various levels of stress in the muscles which results in the cortical production.

Unless you faithfully record your nutrition plan and the nutrients consumed, it’s hard to know you are giving your muscles the right supply of amino acids, vitamins, minerals and other elements needed to prevent muscle breakdown. And elements such as the Omega-3 and Omega-6 fatty acids are obtained through diet and supplements and are not synthesized by the body.

There is really only way to insure you are giving your body the nutrients it needs to manage your workout. That insurance is in the form of dietary supplements.

Supplements Plus offers the best range of supplements at the lowest prices, guaranteed. We’ll beat any advertised price in Australia and we offer free shipping for orders over $150! To view our range of products, visit Creatine.Article Source: http://EzineArticles.com/?expert=Evan_ORourke

Tags: ,
Posted in Building Muscle, Expert Tips | 1 Comment »

Build Muscle via Protein-rich diet

Wednesday, November 4th, 2009
Protein Diet

Protein Diet

Who doesn’t want to look smart, feel better? And when you think of all these, your health takes the center stage of all actions. In order to remain in a good state of mind, you need to ensure a good state of health. And for making a body feel healthier, you must take care of your diets, exercise routines, and overall lifestyle. Carbohydrates, proteins and of course vitamins are the prime ingredients of a healthy physique. But when it comes to the muscle part of the body, protein leads the chart doing all the wonders. Protein muscle gained through dietary supplements or natural sources are high on demand today. Protein muscle not only looks stunning but also can be achieved easily only through dedication and proper diet plans.

The importance of protein in the human body is tremendous. It not only helps in the growth of muscles and tissues but also helps in hair and nail development. Recovery of wounds is done only by protein. Protein is equally important for the development of our cells. When we do weight exercise, we tear muscle tissues in the process. If we consume required proteins, our body breaks down it into amino acids thus helping ourselves getting those sinews and muscles. Therefore, after every workout session protein intake is always advised.

Protein muscle depends a lot on our food habits. Besides doing proper exercises, we need to concentrate on our diet for getting that stunning toned look. Proteins are mainly found on meat products like bacon, sausages, ham, beef, chicken breast, turkey breast etc. For vegans, different types of nuts, spinach, soy products, kidney beans, milk, low-fat yoghurt, cheese, broccoli, brussels sprouts, cabbage, cauliflower, cucumbers, eggplant, green peas, green pepper, kale, lettuce, mushrooms, mustard green, onions, cantaloupe, grapefruit, honeydew melon, orange, papaya, peach, pear, pineapple, strawberry are the richest sources of proteins. Among other protein products mention may specially be made of tofu, egg-whites, legumes, beets, barley, brown rice, buckwheat, millet, oatmeal etc.

About the author:
Proteinfactory specializes in Building Muscle Supplement. For more information about Protein Muscle, please visit us at proteinfactory.com/shop/home.php.

Tags: , , , ,
Posted in Building Muscle | 7 Comments »