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by: Tom Venuto
 The secret to packing on pounds of solid muscle mass is simple: For the most part, the types of foods you eat on a muscle-gaining program are the same ones you should eat all the time, whether you want to lose, gain or maintain - you just need to eat more of them.
"Just eat more" is easier said than done, however. It seems like you're constantly shopping, cooking and eating. Sometimes preparing food and eating it can seem like a full time job!
One way to make gaining weight and forcing down all that food less of a chore is to choose foods (or supplements) with a HIGHER CALORIE DENSITY. By doing so, you can get more calories in the same amount of food. All proteins and all carbohydrates have 4 calories per gram and all fats have 9 calories per gram, but not all foods have the same number of calories per unit of volume. Let me explain:
Imagine for a moment, two measuring cups (the kind you have in your kitchen) and notice the amount of space in each container. Got it? Now visualize the two cups side by side; one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 37 times more calories? That's right! The cup of cucumbers contains 14 calories, while the cup of raisins contains 520 calories.
If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more "concentrated." |
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by: Jesse Cannone
 With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.
Yes, you read that correctly...
Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.
The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss. Here are just a few:
1. Walking does NOT burn a lot of calories |
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by: Jesse Cannone
Strength training is the most effective way to turn your body into a fat burning machine and stay in great shape! It is the most productive form of exercise there is! In order to be successful with strength training there are some basic principles that must be followed if you want to receive the many benefits which strength training has to offer!
The three most critical factors are progressive overload, intensity, and recovery. Progressive overload simply means that you must force your muscles to work harder each time. That means you can't use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout.
Intensity is also very important. You must force your body to increase its strength. For example, if you typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable of doing 16 reps, why is your body going to make any improvements? Your body will only add muscle if you force it to work at a higher level than it is used to. The most effective way to overload your muscles is to perform one or two sets per exercise, and continue each set to muscular failure. That means continuing each set until no more repetitions are possible. Challenge yourself! |
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by: Anthony Ellis
 Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.
To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?
Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that must be addressed in any successful weight gain program.
You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals. |
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by: Tom Venuto
If you've ever walked into a health food store and asked for information about supplements...
If you’ve ever read any one of the many popular bodybuilding or fitness magazines...
If you've ever read the latest best-selling diet book... If you’ve ever watched late night TV and listened to a diet or fitness guru preach about an amazing new diet, exercise machine or supplement...
If you’ve ever surfed the web for information about diet, nutrition or training...
If you’ve ever done ANY of these things, then chances are...
YOU'VE BEEN LIED TO, MY FRIEND!
Are you shocked? Surprised? Outraged? If so, then join the club - you're not alone. Honest information about nutrition and fat loss is harder to come by than ever before, and nearly everyone has been mislead at one time or another.
To successfully navigate through this bog of misinformation, you're going to have to become a very shrewd and discriminating consumer. The purpose of this article is to help you do just that.
There are three reasons why it's so hard to find truthful information these days: |
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by: Jesse Cannone
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you almost always see a headline like this: Gain 15 Pounds of Muscle in 6 Weeks.
If it were so easy you'd have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I'm going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of Muscle and Fiction!
Before we get started though I want to clarify a few points.
1. The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue nothing more!
2. If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines.
Ok here we go.
In order to add muscle tissue you must force the body to add it. Your body won't just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements in this case add muscle tissue. |
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by: Christopher_Phelps
Years ago the idea of circuit training was the new fad at the local Bally's and other fitness clubs. The idea behind circuit training was that the trainee would move from machine to machine and perform one set at each station.
This would result in doing exercises for every body part within the circuit. The circuit was then repeated 2-3 times. From a trainers standpoint this type of training was giving the trainee a full workout and an aerobic workout at the same time.
Some of this is true, but the reality was that the local fitness clubs make their money on memberships and the more memberships the happier they are. This results in a crowed club with little or no access to the equipment necessary for circuit training. The end result…frustrated trainees, with no answer to their frustration. Remember, the club wants to get you in and out as quickly as possible. Spend some money on a few sessions with our trainer, s/he will give you one of our cookie cutter workouts and see ya! Oh yeah…but remember to come back in 3 months for another $50 session with our trainer, for another cookie cutter workout. |
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by: Dr. J. Warren Willey
Body fat testing has many implications, associations, and undertones. Utilization can be for medical purposes - by a physician monitoring progress of a rigorous weight loss program, or inquiry by an athlete to help direct performance or appearance enhancing efforts. There are many options available for the inquisitive mind and body in the determination of body composition. The following will be a brief overview of the more common fat measuring techniques with advantages and disadvantages, risks vs. benefits, and costs reviewed.
The evaluation of body composition permits quantification of the major structural components of the body - muscle, bone, and fat. Body fat testing not only determines what (approximate) percentage of total mass is fat, but also gives the amount of lean mass available. Since muscle makes the greatest percentage of lean mass - it is a good indication of how much muscle comprises a body.
Height-weight tables have been used in the past to determine if a person is 'overweight', however such tables do not provide any information about the relative composition or quality of an individuals body. The term 'overweight' only refers to body mass in excess of some standard, usually the average body mass for a given stature. Being "above average" or "not ideal" by height-weight charts does not dictate whether or not you need to go on a weight loss program. Determination of body composition by one of the techniques listed and reviewed below is a much better determinant of what your body consists of. Prior to understanding the different techniques for assessing body composition, it is important to understand the difference between lean body mass and fat mass. |
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