Tag Archives: gain weight

Best Ways to Build Muscle

Despite the fact that weight loss is a big part of the fitness industry, there are just as many individuals who want to gain weight by building muscle.

Building Muscle

Building muscle is a slow process, but with consistency and a proven guideline, you can gain muscle steadily.

However, there are a variety of ways to approach it, and it is just as difficult for people who want to achieve long-term weight loss.

I know there is tons of information available to help you gain muscle mass just as it is with weight loss, so I will save you some time and provide the best ways to stack on those extra pounds of muscle today.

  1. Focus on the large movements

Rather than filling up your sessions with exercises targeting single muscles, focus the majority of your training on larger, multi-joint movements.

‘Compound’ exercises, such as bench press, deadlift, chin-ups and squats work multiple muscle groups, and are better choices for loading the muscles and creating the best hormonal response for muscle growth.

  1. You have to eat to build muscle!

You will not gain muscle out of nothing! You have to consume a lot of calories to gain weight.

A goal of eating about 15 percent of our maintenance needs will help reduce body fat gain, while giving us space to eat the minimum of 0.8g per lb. of bodyweight in protein that we need to boost muscle growth. Make sure to fill your plate!

  1. Make progress

The reason behind all weight-training programs is that they push you to improve over time, by increasing the work load of the weights you are using.

This will make sure you are following a program which helps you make improvements by the week to help you avoid spinning your wheels.

  1. Get good rest

Recovery is a big and underrated part of muscle growth.

When to train too much and with high workloads, your fatigue will begin to outweigh your recovery overtime, leaving you struggling to build muscle or improve training performance.

I aim to train between 3-5 times a week, with at least 7 hours of sleep each night. These are the two best methods to speed up recovery and keep you making progress.

  1. Mix it up

Lifting heavy weights is an important part of building muscle, however, including a mix of rep ranges which help stress and tear down the muscles will allow you to cover all bases for what is required for muscle growth. I typically use low, medium and high reps in my training program.

  1. Don’t exercise your upper body everyday

The lower body has the largest, strongest muscle, but people often leave them out in favor of the upper body.

Although leg training can be disliking, training them can create a huge hormonal response which encourages not just muscle growth in the lower half, but in the upper half body as well.

To maximize muscle growth, I make sure I hit the squat rack hard at least once per week.

  1. More is not always better, but more often might be

Research suggests that training muscle groups multiple times per week might be more optimal for muscle growth instead of trying to target muscle groups all in one training session each week.

Consider a program that hits muscle groups more often, stimulating them to grow multiple times throughout the week. And yes, this includes your legs.

  1. Watch the cardio when trying to build

Cardio is an excellent tool for maintaining or improving fitness, but can be detrimental when trying to build muscle.

Physical activity burns a lot more energy than lifting weights, so even with an increase in food intake, you may still burn through those extra calories.

If you add high intensity cardio sessions into the mix, your recovery can even suffer. It is okay to include some cardio for fitness purposes, but keep total amount in check, and keep in mind how your food intake may need to further change to accommodate it.

  1. Disregard the bodybuilders

There are a ton of programs you can find in magazines or online that show you the training routines and diets recommended by professional bodybuilders.

However, keep in mind that there are a host of reasons they are able to train the way they do, and the routines are often completely inappropriate for the majority of other trainees.

Following a program by a qualified personal trainer or coach is a lot better, safer option, and you are more likely to get the results you want.

  1. Be patient

Muscle growth takes time, and it is suggested that a trainee can only aim to grow 2lbs of actual muscle per month.

Being consistent along the weeks and months is the only way you will begin to see results, but your patience will pay off. I am a hard gainer so my muscle growth was a slow process but I stayed consistent and I finally was able to build muscle mass and get stronger.

Source : W. Alan “ Putting on the pounds: top 10 tips to build muscle” http://www.belfasttelegraph.co.uk 26 June 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Prevent Weight Gain With Inulin Propionate Ingredient

Researchers at Imperial College and the University of Glasgow discovered that this newly-developed ingredient is effective at preventing weight gain and fat loss in obese individuals. This ingredient contains propionate, which stimulates the gut to release hormones that act on the brain to stop hunger (Wong 2014). Now, individuals who are struggling to lose weight can take advantage of this new ingredient by feeling fuller longer and reducing calories.

Prevent Weight Gain - Fiber

Prevent weight gain with inulin-propionate ingredient, a dietary fiber. ClipArt photo

Propionate is naturally produced when dietary fiber is fermented by microbes in the belly, but the new ingredient, called inulin-propionate Este (IPE), provides much bigger quantities of propionate than individuals can consume with a normal diet (Wong 2014). With these larger amounts of produced propionate, people can reduce hunger because this ingredient acts as an appetite suppressant to make you feel fuller.

To begin with, twenty individuals were given either inulin or IPE, a dietary fiber, and were allowed to eat as much as they wanted from a buffet. How does that sound, being able to eat all you can eat? The volunteers who were given IPE ate 14% less on average, and had higher concentrations of appetite-reducing hormones in their blood (Wong 2014). This means that if you were to take a dose of IPE and eat at a buffet, your appetite or the amount of food you eat can be reduced by 14 percent. This is a great ingredient that can help you feel fuller longer and lose weight by staying away from the buffet line.

Next, sixty overweight individuals participated in a 24-week study in which half were issued IPE as a powder to add to their food and the other half given inulin. One out of 25 participants issued IPE who finished the study gained more than 3 percent of their body weight, compared to 6 out of 24 given inulin (Wong 2014). Surprisingly, none of the IPE group members gained more than 5% of their body weight, compared with 4 in the inulin group. Also, the IPE group had less fat in their abdomens and livers compared with the inulin group after 24 weeks.

 Lose Weight With Dietary Fibers

Feel fuller with inulin-propionate that acts an appetite suppressant to help you burn calories. ClipArt photo

Professor Gary Frost, who led the study at the Department of Medicine at Imperial College London, said “Molecules like propionate stimulate the release of gut hormones that control appetite, but you must eat huge quantities of fiber to accomplish a strong effect.” Frost says that this small, proof-of-principle study demonstrates encouraging signs that supplementing one’s diet with the ingredient they’ve developed prevents weight gain in overweight individuals (Wong 2014). “You need to eat it regularly to have an effect. We’re exploring what kinds of foods it could be added to, but something like bread or fruit smoothies might work well” says Frost.

To say the least, this newly-developed ingredient (IPE), can be a real breakthrough for weight loss if combined with daily physical activity. This is new inulin-propionate may be all you need when it comes to an appetite suppressant and an effective tool to burn calories fast for weight loss. If you are new to losing weight you should consult your doctor or physician before making any unusual physical or diet changes. My goal is to help all men and women lose weight and improve their health so hopefully this new inulin-propionate (IPE) ingredient developed by scientists is really effective in reducing your hunger and preventing weight gain.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer

Source: Wong, S. “Scientists create food ingredient that will make you feel fuller” 10 December 2014 Imperial College London