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Muscle Building Nutrition Advice

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Muscle Building Nutrition Advice

Posted on 13 October 2010 by admin

There is plenty of information out there about body building supplements and which ones are the best supplements and sometime we forget the basics.

This short video reminded me once again about the basics of muscle building nutrition.

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6 Week Muscle Building Program

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6 Week Muscle Building Program

Posted on 12 October 2010 by admin

Do you know what it really takes to build muscle mass?

Some people think it’s as simple as buying a gym membership, training each body part once per week, drinking heaps of protein shakes for optimum muscle building nutrition and trying to eat as much chicken and tuna as possible?

Can you imagine if it was that easy to build big muscles?

Well surprisingly enough, plenty of people think this is the way to build muscle mass but they just end up putting on weight.

Have a look at this 6 week muscle gaining program and learn a better way to build muscle mass and muscular strength.

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Best Bodybuilding Supplements to build Muscle faster.

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Best Bodybuilding Supplements to build Muscle faster.

Posted on 01 October 2010 by admin

In the world of building muscle mass, people are always debating what are the best supplements to gain weight and build muscle. There are those who stick to the traditional routines such as body building workouts and proper diet while there are also those that rely on more conventional ways such as the use of weight gain supplements to ensure that they are getting what they need in order gain some more weight. In reality, you need to combine the two effectively to get the best result in gaining muscle and losing fat.

Why Use Weight Gain Supplements?

Before, the only people that are into weight gain supplements are those who are into body building. In fact, the majority of the supplements to gain available are made especially for those that partake in bodybuilding as a lifestyle choice and as a career.

But, as time went by, people have been trying various weight supplements because they believe that gaining weight is one of the easiest way to achieve lose weight and build muscle. So, what they do is take some bodybuilding supplements for weight gain and enroll as a member to a gym or fitness center.
If you are one of those who are looking forward to build muscle quick and get 6 pack abs to achieve your ideal physique, then you should try using the best body building supplements. Bodybuilding supplements are those that being used by people to complement or boost their weight gain. These may come in forms of beverages, tablets, and powders.

Before buying experts say that that best supplements to build muscle faster are those types that can help a person reach the target calorie intake every day. To avoid using products that can cause you side effects in the future, make sure that you always read the label thoroughly to ensure that you know what ingredients you are about to take.

1. Weight gainers. These refers to drinks such as “protein shakes” that is primarily composed of whey proteins and casein protein which is a rich source of protein. Other weight gainers also include soy protein, milk protein powder and other poultry products along with high levels of carbohydrate content that comes in the form of “maltodextrin” which is a complex carbohydrate that has high glycemic content. These are very helpful for those who want to gain weight fast because they are pure sources of calories needed to build muscles fast using a high protein diet plan.

2. Creatine. This is a weight gain supplement that promises results as early as two weeks. A metabolite product by the body consisting of important amino acids, creatine is preferred by more and more people who are to gain weight because it has the ability to regenerate ATP, which is the body’s ultimate energy source.

3. L-glutamine. This is known as the most abundant amino acid that is present in a person’s muscle cells. When taken in a form of capsule of tablet, L-glutamine can give protection to your muscles during rigorous workouts and can also enhance your immune system to make it more likely to increase muscle mass.

4. Liver tablets. With beef liver as its primary source, liver tablets are used by many people as one of their favorite muscle building supplements because they are easy to use. With regular intake of liver tablets that contain the highest and purest grade of protein, you can build muscle in no time.

5.Testosterone boosting supplements. Experts say that this is one of those weight gain supplements that would best work on adults especially to those who are into bodybuilding. Testosterone boosting supplements are perfect for those people 25 years or above because there is lesser possibility of hormonal imbalance. People who are less than 25 years of age should stay away from these types of weight gain supplements because their body cannot fight off its possible side effects.

You should always remember to consult your physician about taking bodybuilding supplements before you use them to make sure that you know how much of these supplements should you take. You should research what to look for in a bodybuilding supplement and where to find the best supplements to gain weight on the market today.

Supplements can be found in the fitness areas of supermarkets, in healthy options stores, as well as in various fitness centers that offer weight gain programs. Although some of these weight gain supplements are proven to show positive results, always be careful in buying one because you might not get the worth of your money on it.

Other Helpful Muscle Mass Tips

1. Eat a well balanced diet. Choosing the right foods is essential for lose fat gain muscle because these are sources of nutrients, vitamins, and minerals that will enter the body. To be able to gain weight people should follow an easy diet plan and eat enough calories. They should increase their calorie intake so they will have much more to burn during physical activities.

Wide range of healthy foods that can be included in the diet are vegetables, fruits, beans, nuts, whole wheat grains, lean meats, seafood, poultry products as well as some dairy products. Keep in mind that food—no matter what they are—can add up to the calories you consume. Not all are healthy for you such as some processed foods that contain saturated fats and bad cholesterol.

2. Get into regular physical activities such as strengthening exercises for muscular strength. Gaining weight is not just about eating, it also about building lean muscle to keep them healthy and firm.

3. Don’t force yourself. You cannot not always force yourself to eat more than your stomach can handle. When it comes to an increase in calorie-intake, people who are gaining weight are recommended to consume at least 3000 to 5000 calories daily, depending on your goal. If you are not much of an eater, you can still load up on calories by adding some of its sources to your usual meals of the day. Opt for a diet that has grains and beans on it to preserve your energy for the rigorous workout.

4. If possible, keep the length of your weight training under an hour. This is probably one of the most effective tips out there because it ensures that the body is getting the toning without too much stress. Experts agree that short yet intense and thorough workout routine work best.
When it comes to variations, choose those that promote fast muscle gain such as dead lifts, squats, bench presses, pull ups, barbell rows, as well as bar dips. If you keep your exercises and other routines shorter, you will not burn out.

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Maximize Your Fat Loss Efforts

Posted on 19 September 2010 by admin

This information is designed to save you money. By informing you of ingredients or products
that may do little or nothing for you. By letting you know the best ingredients for
assisting in your weight loss. By helping you determine a good price for fat burning
agents and products.

I do not try to fully explain in scientific detail what these agents are, how they work or to
quote the studies explaining why they work. I want to keep things simple, easy to read
and understand. If you want to track down more detailed information about a particular
agent then I will provide some very good links to resources where you can research
further. Those links are located at the end of this report.

Most of the information presented in this report targets the average person who does not
exercise. What I mean by this is, if you begin exercising (especially the very beneficial
weight lifting) you may require and benefit from higher doses of certain vitamins,
minerals and amino acids.

For example: Under normal non-exercise conditions, the dosage of amino acids and B
vitamins you normally get in your diet or through a supplement complex is very adequate
for processing energy. If you start exercising regularly, then additional supplementation
could be necessary for the adequate processing of energy. Other factors such as age,
insulin resistance, thyroid problems and other conditions can play a role in how much of
a particular nutrient is adequate to stimulate fat loss.

I highly recommend better nutrition and an exercise program for those who want to permanently lose fat fast.
Most people who attempt to take the short-cut route and lose weight only through pills may find their weight loss is
not as great as they had hoped for or after losing a few pounds find it creeping back on.

Which fat burner is right for you?

Just like no single nutrition plan works for every person, no single fat burner pill will
have the same effectiveness for everybody. Why? Each person’s body type is different
and each person’s chemical make up is slightly different.

You have to make an honest evaluation of why you think you are overweight. This may
even require a visit to the doctor.

If you are a person with an average body build and had no eating disorders and no family
history of obesity yet you find yourself overweight. Did you become overweight simply
because you became lazy and started leading a sedentary lifestyle and had poor nutrition
habits? If so, then you probably would respond quite well to a simple change in your
nutritional habits, exercise and a basic fat burner consisting of the E/C/A stack

If on the other hand even in your youth you were plump. Came from an over weight
family or possibly even had someone in your family with diabetes or borderline diabetes
(representing a sugar imbalance or insulin problem). Then you have to approach your
nutritional changes a little differently and the fat burners that are most effective for your
body chemistry may be different from the person described in the above paragraph. You
may find that “fat burners” like Corosolic Acid (banaba leaf) or Gymnema are best to
help regulate your insulin and would be better for you instead of the E/C/A stack.

Fat Burners- In this report I use the term to represent a very broad list for a variety of
herbs, vitamins, amino acids, and hormones that in various ways will assist you in being
more productive at losing weight.

Notice: Please remember, these agents will only ASSIST your weight loss. You must
always first and foremost be ready to lose weight through proper nutrition and exercise.
No single pill, powder or elixir is the answer to your magical weight loss dreams.
FACT: A person can only lose 1 to 2 pounds of fat a week and permanently keep it off
using proper calorie reduction and exercise. Fat burners may increase this rate of fat loss
but do not expect miracles of 15 pounds of fat lost in two weeks. The body is not
designed to rid itself of fat that fast.

Notice: Some diets and products will claim you can lose 10 pounds or more a week.
Even if their claim is true about their product, you will not lose 10 pounds of FAT. You
may lose 1 pound of FAT, 1 pound of muscle and 8 pounds of water weight. Or even
worse your fad diet will not provide enough calories sending your metabolism into a nose
dive (very bad) and your body will start feeding upon itself. You will lose muscle (and
weight) as your body scavenges for sources of protein and fuel.

Please read product claims carefully. Almost all products say their results also include a
proper nutritional program with exercise. Your body does not want to give up fat. It is a
very valuable source of energy that it has stored away for later use.

What is Thermogenesis? Elimination of excess calories by generating heat.

How can I increase thermogenesis within my body?
- Exercise every day
- Increase lean muscle mass (You don’t have to become a body builder to do this. Even
light training with weights can build some muscle.)
- Proper Nutrition (Keep your metabolism revved up by eating less food more often.)
- Agents, ingredients (herbs, vitamins, etc.) that increase thermogenesis.

Some of the listed agents work through thermogenesis. Others work by affecting various
levels of the conversion of food or body fat to energy such as insuring proper insulin
function, helping the liver process fats or stimulating a sluggish thyroid.

Please use any thermogenic agents with caution, always starting with low dosages to test
your body for any unusual reactions. Some of these agents (like ephedrine) the body can
quickly develop a tolerance to if you take them on a regular basis. So the same dosage
will be less effective. Do not keep raising the dosage! Take a break, allow your body to
empty itself of the chemical by cycling off of the agent. Typically take a break every 3 to
4 weeks, staying off for about a week then resume the on off cycle. Or, only take the
agent every other day.

Another effective method to keep from building a tolerance to an ingredient would be to
find different fat burners that you have found effective for your body type and then take
them on alternate days.

Please consult a doctor before consuming any herb or drug particularly if you have a
special condition concerning diabetes, pregnancy, thyroid, kidney etc. or if you are on
any prescribed medication. Some of these agents can raise blood pressure or cause
thinning of the blood and many other effects to the body.

I urge you to seek comparative advice on these ingredients so you will be a better informed consumer.

Be cautious of commercial sites that rave about the benefits of ingredients and then link
you to a product that contains those ingredients. Research further at sites offering neutral or
non-commercial advice before purchasing.

The information found in this report is for educational purposes only and is not intended
to diagnose or treat any condition. Please research further and consult with qualified
Nutritionist, Doctors or other weight loss professionals.

Full List of Ingredients

(All of the ingredients listed below may not be useful for weight
loss but you will see them promoted as weight loss agents. I have tried to provide
information that will help clear up what is most beneficial.)

Details of each agent listed below follows later.
5-Hydroxytryptophan (5-HTP)
Apple Cider Vinegar
B vitamins
Coleus Forskolii
Conjugated Linoleic Acid (CLA)
Corosolic Acid (banaba leaf)
Dioscorea villosa
Green Tea (polyphenols)
HMB (beta Hydroxy-Methyl-Butyrate)
Hydroxycitric Acid (HCA)
Momordica Charantia (bitter melon)
Morinda citrifolia (Noni)
Theobromine (listed under Cocoa Bean)
Theophylline (listed under Cocoa Bean)
Yohimbine Hydrochloride

Some agents listed do not have repeated solid, unbiased human studies that clearly point
to its abilities to help you lose weight. Many ingredients are accepted “on faith” that they
work or have shown limited effects in the laboratory but these studies have not been
applied to humans.

You will easily see in the charts and graphs I have provided for you, three main
ingredients listed over and over. These three ingredients are Ephedrine, Caffeine and
Aspirin. You may see these ingredients referred to as “the stack” or “E/C/A stack”. It is
well accepted that these three agents work the best and the reason they are always
combined (or stacked together) are because they help each other work better. When one
ingredient helps another ingredient work better this relationship is considered

One other ingredient has been found to extend the abilities of a number of agents or work
in a synergistic fashion. It is called Naringin. You may begin to see this ingredient
appear in more and more formulas but for right now it is only found in a few. Naringin is
mainly found in grapefruit juice and it is the ingredient that imparts the bitter flavor.
Some brands of grapefruit juice are using methods to reduce naringin therefore making
their juice taste sweeter. Naringin increases the effectiveness of caffeine. Please use
caution in drinking grapefruit juice and consuming prescription drugs because naringin
has been shown to alter some drug’s effectiveness.

One Huge Problem (This will save you money)
Brown Fat- There are 2 main types of fat, white fat and brown fat. Some companies
claim certain ingredients will help release the energy stored in brown fat. While there are
some animal studies to back this claim up there is one huge problem. Humans have little
to zero brown fat in their bodies! Brown fat is found exclusively in animals and mainly
in animals that utilize hibernation. Do not fall for claims made on this basis!

Simplified Details (for more details or references to laboratory studies please use
the links provided at the bottom of this report.)

4-Hydroxyisoleucine This is the isolated active ingredient in fenugreek seeds that
actually works. It may help regulate insulin insuring more energy gets to cells and gets
used. Do not look for fenugreek seeds in products because you would have to take very
large dosages to get the benefits. This product is presently fairly expensive and there are
other ingredients that perform about the same function and cost less. With the active
ingredient you only need about 250 mg per dose.

5-Hydroxytryptophan (5-HTP) Griffonia simplicifolia used more for affecting mood
disorders than weight loss as a mild appetite suppressant. The studies for this
controversial agent in relieving depression are mixed at best and zero for weight loss. It
is not recommended since there are so many other agents that do a better job. Our bodies
make 5-HTP from the amino acid L-Tryptophan but taking supplements does not increase

Apple Cider Vinegar in liquid or pill form there is zero evidence this does anything for
you relating to weight loss. Go to the store and buy some for under a dollar and season
your food with it. If an apple cider vinegar product works for reducing fat then it is
because of other fat burning ingredients included in many of the products.

Aspirin Salicin, White or Purple Willow Bark, Acetyl-Salicylic Acid . When combined
with ephedrine and caffeine, aspirin taken 3 times a day in dosages of approximately 300
mg helps to form the most potent fat burner available. Doctors now recommend for
certain people regular treatments of low dosages, up to 100 mg, of aspirin for other
ailments other than weight loss. Regular aspirin can contain 100-400+ mg depending on
strength. Constant use of high doses of aspirin may cause internal bleeding. There are
plenty of good products that do not contain aspirin.

B Vitamins most all the B Vitamins assist in the processing of energy. A dietary
deficiency is not likely unless you are following a strict fad diet that is limiting in variety
of foods and multivitamins or B complexes certainly supply enough. Additional
supplementation does not tend to assist in the extra burning of calories. Dosages per day;
B1 (Thiamin) 1.5 mg, B2 (Riboflavin) 1.7 mg, B5 (Pantothenic Acid) around 5 mg, B8
(Folic Acid) 400 mcg, B12 (Cobalamin) 6 mcg, B3 (Niacin) 20 mg, B6 (Pyridoxine)

Certain groups of individuals may be at higher risk for lacking one or more of the B
vitamins. Pregnant women need extra B8, vegetarians and the elderly may need extra
B12 etc. but a good diet that involves a variety of foods plus a basic multivitamin should
insure you get more than the RDA. Although these vitamins are very important and you
do not want to be deficient in them; Weight loss claims from fat burning supplements
that say you need their product because it contains any of the B vitamins is
unwarranted as long as you eat properly and take a multivitamin.
Caffeine Guarana, Guarna Extract, Guarana Seed, Kola Nut, Bissey Nut, Paullinia
Cupana, Mate, Yerba Mate, Guaranine. Caffeine can be found in many sources and you
can easily substitue with a cup of coffee, tea or even green tea. One of the benefits of
taking caffeine in pill form is no additional calories associated with sugars usually used to
sweeten drinks. Acts mainly as a nervous system stimulant and mild appetite
suppressant. Combined with ephedrine, it makes the best fat burner stack known. 200
mg 3 times a day.

Caffeine Comparison
The amount of caffeine in some common beverages is as follows:
•? Coffee, brewed – 40 to 180 mg. per cup
•? Coffee, instant – 30 to 120 mg. per cup
•? Cola and other soft drinks, containing caffeine – 36 to 90 mg. per 12 oz
•? Tea, brewed American – 20 to 90 mg. per cup
•? Tea, brewed imported – 25 to 110 mg. per cup
•? Tea, instant – 28 mg. per cup
The product Vivarin contains 200 mg of caffeine

Capsaicin Cayenne, Capsicum Capsaicin is the compound that makes peppers hot. Some
people can ingest large quantities without adverse gastrointestinal side effects
(heartburn). Basically any hot spicy food that causes you to sweat is having a
thermogenic effect on your body. Effective dosage can be high, up to 3 grams per day
and can cause heartburn in some individuals.

Chromium Chromium Picolinate, Chromium Citrate, Chromium Chloride, Chromium
Polynicotinate. These are all different forms of the same mineral but the body is better at
absorbing some than others. There is a big fight between the two camps of those who say
chromium picolinate is better and those who say chromium polynicotinate is more
absorbable. This mineral helps insulin at regulating blood sugar. The two most popular
forms are picolinate and polynicotinate. Recommended dosage per day is 120 mcg.
Some fat burner supplements supply as much as 200 mcg and I have seen recommended
dosages (for hard training weight lifters) as high as 400 mcg.

Although higher than the recommended serving of chromium may not increase weight
loss, it is thought that many people are deficient in this trace mineral. Therefore people
who are overweight (or diabetic) may not be getting the full effects of the insulin
regulating abilities of this nutrient. A simple multivitamin should help insure you get
enough and buying supplements that supply more may be just a waste of money.
You may also get chromium from Brewer’s Yeast, a source rich in this nutrient often
used by vegetarians since it also supplies B12, copper and iron. One ounce of brewer’s
yeast can supply an easily absorbable 100-200 mcg.

Cocoa Bean Chocolate The ancient magical drink really does contain numerous active
compounds that may act as potent fat burners. Do not run out and buy a bunch of
chocolate at the store. Once processed and mixed with milk and sugar it will do you no
good except to put on fat and maybe help give you a feeling of satisfaction. But here is a
breakdown of 4 active ingredients that when isolated and standardized for proper potency
may prove effective.

Caffeine See caffeine listed above.

Phenylethylamine (PEA) This is the ingredient that makes you feel good. By
promoting a sense of well being, happiness and satisfaction it can help eliminate binge
eating or eating due to depression. Remember our bodies are very smart and when
depressed many people turn to chocolate possibly to stimulate that feeling of well being.
The only problem is store bought chocolate promotes fat storage. This ingredient may be
found in some brands just to bring on feelings of satisfaction to help eliminate over
eating. It does not directly promote fat loss.

Theobromine Affects humans much like caffeine by acting as a stimulant and
mild diuretic. Amounts can vary greatly in different chocolates and beans so the
ingredient needs to be standardized.

Theophylline Can stimulate the central nervous system, increase heart rate.
Considered a potent stimulant that may cause jitters and other negative side effects much
like ephedrine. So people who are sensitive to stimulants of this type may need to avoid

The last two ingredients, Theobromine and Theophylline, are somewhat new and may
begin to appear in more and more fat burner mixes. Knowledge of their actual fat burner
abilities is limited at this point.

Coleus Forskolii Makandi The root of this mint plant contains forskolin, a compound
found naturally in the body that can affect many aspects of metabolism. Supplementing
with forskolin may be a good thing although I do not believe there is solid human
evidence for it. It is increasingly appearing in more products. If you want to supplement
with it look for standardized extracts of 10-20% forskolin, about 100-300 mg per day.

Conjugated linoleic acid (CLA) there is plenty of fantastic positive data in animal
studies but in human studies the results have been mixed on weight loss. Recently, I have
been reading very good results from newer human studies from reputable resources. You
may benefit the most from this agent the more overweight you are but if the results in the
animal studies transfer at all to humans, then this is a great supplement. CLA also
appears to target fat loss in the stomach area. CLA, a naturally occurring fatty acid, is
obtained in your diet mainly through beef and dairy products. Although in supplements it
is mainly derived from vegetable oils. Be sure to look for the brand name Tonalin for
quality CLA products. The right dosage of CLA is unclear but it appears an average diet
would not supply enough (maybe 1-gram). About 3-6 grams daily should be an
appropriate amount.

Corosolic Acid Banaba Leaf, Glucosol, Regulin. Helps to regulate blood sugar and
insulin. May reduce cravings for carbohydrates and sweets resulting in weight loss over
an extended period of time. You will probably see this ingredient listed more often as
banaba leaf in diet teas but the two company brand names producing the chemical form
are Glucosol and Regulin. 16-48 mg per day divided with meals.

Creatine This supplement is highly effective. But it does not directly help you to lose
weight. Creatine is necessary (we need about 2 grams per day) in our muscles to process
energy. This supplement is proven, in many studies, to help you build additional muscle
if you are working out with weights. Additional muscle helps you to burn more calories
therefore you will burn additional fat. There is no need to take this supplement unless
you are going to lift weights. It also does not increase duration-oriented exercise like
aerobic activities. Do not take it just to try and burn extra calories. Creatine is found in
meat and fish and you normally get about a gram in an 8 ounce steak. Dosage 2 g per

Dioscorea villosa Mexican/Wild Yam may have some benefit in regulating blood sugar
but no good evidence exist to support this. More likely useful in helping women during
the menstrual cycle but there are better ingredients for this.

Ephedrine Ephedra, Ma Huang, Sida Cordifolia. Laws in some states and Canada limit
the drug ephedrine. You can also find ephedrine in some over-the-counter medications
such as asthma bronchial dilators (both inhalants and pill form) and in decongestants.
Personally, I took all of these products to alleviate my allergies and mild asthma for years
before I became truly aware of the active ingredients. It is considered to be one of the
most effective thermogenic agents, it stimulates the nervous system and can raise blood
pressure. Recommended dosage for a healthy adult of ephedrine is no more than 100 mg
in a 24-hr period. Almost all reputable products deliver no more than 20 mg of ephedrine
in a single serving as recommended.

Fenugreek Typically used in seasoning foods fenugreek is also known for its ability to
affect blood sugar and reduce appetite. The only draw back is large quantities are
required to obtain results making it unlikely to be used for such purposes. The seeds also
act like the popular chitosan and absorb fats. Consumption of 15-20 grams per day is
effective in controlling blood sugar, while higher levels (up to 100 grams) may be needed
to effectively suppress appetite for weight loss purposes. It is unlikely that any
supplement on the market would supply these quantities.

The active ingredient in fenugreek seeds that is actually useful has been isolated and is
called 4-hydroxyisoleucine (see 4-hydroxyisoleucine listed above for details)

Green Tea polyphenol, catechins The active compounds in green tea are the polyphenols
of which various catechins make up the largest portion. There is some pretty good
evidence that green tea has a direct effect on weight loss. Look for extracts standardized
to at least 60% polyphenols 125-500 mg per day. This equals approx. 4-10 cups of green

Guarana (see caffeine) Guarana seeds contains twice as much caffeine as coffee beans
so companies use it as a cheaper source of caffeine.

Guggul gum guggul, guggulu, guggulsterones, guggulipids, from the mukul myrrh tree If
you take this make sure your supplement says guggulipids as gum guggul and guggulu
may contain unwanted impurities. Presently there is not enough lab evidence to suggest
this supplement is warranted for weight loss but further studies are being made. It has
been used in India in Ayruvedic medicine for many years to stimulate thyroid production.
If you have low thyroid output you may benefit from this chemical. Guggulsterones are
becoming increasingly popular in body building supplements to encourage every ounce
of fat loss possible. Dosage is 200-800 mg daily.

Gymnema Sylvestre Gurmarbooti, gurmar, periploca of the woods, meshasringi Helps
to regulate blood sugar and insulin. May reduce cravings for carbohydrates and sweets
resulting in weight loss over an extended period of time. Known as the “sugar destroyer”
is may also reduce the taste of sweetness on your tongue. Caution: Certain medications,
including antidepressants (St. John’s wort) and salicylates (white willow and aspirin) can
enhance the blood sugar-lowering effects of gymnema sylvestre, whereas certain
stimulants such as ephedra (Ma Huang) may reduce its effectiveness. Dosage uncertain
but 400 mg per day helped diabetics and so those who are simply overweight should
require less.

Hydroxycitric Acid (HCA) Garcinia Cambogia, Citrin, CitriMax This popular weight
loss ingredient actually does not have enough evidence to support it being used as the
main ingredient. There is some evidence it may block conversion of simple sugars into
fats but does not work directly on dietary fats. HCA may be limited to working as an
appetite suppressant and weight loss aid mainly if you are consuming large quantities of
carbohydrates (mainly simple sugars like bread, potatoes, candy etc.) One other case
against it is the high dosages used in the studies are considerably less than what is offered
in a lot of commercial products. Dosages to look for are a minimum of 750 mg of
Garcinia Cambogia standardized to contain at least 50% HCA 3 times per day.

HMB (beta Hydroxy-Methyl-Butyrate) Like creatine listed above this supplement is safe
and proven for muscle recovery. So indirectly it can help you lose fat but mainly if you
are going to be exercising. HMB helps to keep your muscles from breaking down during
exercise (both short duration and endurance exercise). There are some indications it does
help metabolize fat. Dosage is about 1 gram per day while not working out and 3 grams
per day during intensive workouts.

L-Carnitine is an amino acid easily produced from a variety of other common nutrients
(lysine, methionine, vitamin C, iron, niacin and vitamin B6) within the body. L-Carnitine
is needed to release energy from fat. In situations of high energy needs the body can
become temporarily deficient. There is no evidence that larger doses help with additional
fat loss and the body produces all it needs. Even strict vegetarian diets or extremely low
calorie diets do not tend to lack in L-Carnitine. You can be assured of getting plenty by
taking an amino acid complex or consuming plenty of protein. If you wish you can
supplement with 2-6 grams per day.

(Acetyl-L-Carnitine) is very similar and some people suggest more effective. Although
you are not likely to notice any difference the recommended dosage is lower, 500-750 mg
per day.

Lipotropics in general, are substances that prevent an abnormal accumulation of fat in
the liver (fat disolvers). Besides improving fat metabolism, lipotropics will also aid in the
metabolism of fat-soluble nutrients and aid the liver in its other metabolic functions such
as the processing of hormones, estrogen, sulfa drugs, glucose, and glycogen.
The average person should get plenty through their diet and there is no real evidence that
additional supplementation increases weight loss but if you wish to supplement, find a
good multivitamin/B vitamin complex that supplies these nutrients. There should be no
need to waste money buying special “lipotropic” products for weight loss.

4 lipotropics listed below:

Choline aids in emulsifying cholesterol so that it doesn’t settle on arterial walls.
Lecithin or Phosphatidylcholine is the best way to supplement although the body can
make choline from the amino acid methionine. The average diet supplies the RDA
dosage per day approx 400-900 mg. Additional supplementation should not be required
unless you are an athlete then you may want to look at 1-5 grams per day.

Betaine (TMG) (trimethylglycine) Methyl groups can deactivate harmful
substances in the body and convert them to helpful substances. Both betaine citrate and
betaine aspartate are good supplements to look for. Betaine is not an essential nutrient,
and thus no deficiency state exists.

Inositol metabolizes fats and cholesterol and aids in transporting fat in the blood
system. Thus it is an aid in the redistribution of body fat. No real deficiency state exists
although in clinical treatments doctors have prescribed high dosages of 1 gram or more.

Methionine is an amino acid that reduces fat and aids in lowering cholesterol. It
can be substituted for choline, which aids in reducing liver fat. Methionine seems to act
as a catalyst for choline and inositol thus speeding up their function. It is an essential
amino acid and requirements vary according to body weight, approximately 800–1,000
mg of methionine per day. An amount easily obtained by most diets.

Momordica Charantia Karela, bitter melon, bitter gourd, carilla plant, wild cucumber,
African cucumber, Kuguazi is a common vegetable eaten by many throughout the world,
Bitter Melon grows on a vine, is cousin of the squash and hates cold weather. The vine
resembles that of the tomato. Instead of round red fruit, however, the bitter melon has
green cucumber shaped fruit. It’s called “bitter” for taste, “melon” for looks. There is
some evidence to suggest bitter melon works to stabilize insulin or lower blood sugars. It
is presently unclear as to which chemicals or combination of chemicals in this plant are
responsible for it’s actions. Further studies are being conducted. Dosage very uncertain
possibly between 5-100 ml per day.

Morinda citrifolia (Noni) typically known as Noni Juice in a variety of forms. Do not
waste your money on products that promote this as the main ingredient for weight
loss. There is no evidence that suggests it will help you lose weight.

Naringin may not directly affect weight loss but it will extend the affect of other
ingredients like caffeine. Essentially making the agent more potent. Naringin also has
been shown to affect many prescription drugs. Please use caution with this ingredient.
Dosage of 50-200 mg per day.

NADH nicotinamide adenine dinucleotide this compound is required for the metabolic
process of energy production. It is found in meat and poultry and may increase energy
levels through supplementation. Although not as expensive as pyruvate it can cost $2-15
dollars per day for the recommended dosages of approx. 2-15 mg per day.

Pyruvate usually combined with calcium but also combined with sodium, potassium or
magnesium to stabilize the compound. There is little doubt that this supplement works
for weight loss. The main problem is cost. Most studies used large quantities 25-40
grams per day and most supplements sold commercially only supply about 250-1500 mg
per day (a huge difference). There is no evidence to support these small, commercial
dosages are beneficial to weight loss. There have been a couple of studies that used
lower dosages around 6-10 grams a day with positive results when combined with
exercise. Prices may change but just to supply your body with 20 grams of pyruvate a
day would cost on average around $16.00 dollars. Even if the lower dosage of 10 grams
a day was effective it would still cost you around $8.00 dollars a day for this single
supplement. If you can afford the price and stand the possible gastrointestinal side
effects of gas, bloating and diarrhea such large dosages may cause, then by all means
help yourself.

Ribose can assist with energy production and can become depleted during long bouts of
exercise over periods of days. Supplementation should not be necessary for the average
exercising individual but the athlete who exercises hard nearly every day may benefit.
Dosage per day 3-10 grams.

Synephrine Citrus Aurantium, Bitter Orange, green orange, sour orange, Zhi Shi. It is a
mild stimulant and appetite suppressant though the scientific data on humans is poor to
limited. Synephrine is chemically similar to ephedrine but may not have the negative
central nervous effects of ephedra or caffeine, so it may be a good alternative to those
seeking thermogenesis without ephedrine although it may not be as effective. Synephrine
may raise blood pressure. Dosages to look for are approximately 200-600 mg of citrus
aurantium that have been standardized to contain 3-6% synephrine or about 4-20 mg of
Taurine is a conditionally essential amino acid meaning there are certain times of mental
and physical stress when the body does not produce enough. As the second most
abundant amino acid in the body it plays a large variety of rolls. There are no solid
studies backing claims of increased energy or muscle increase from supplementation. It
has been found that sometimes, strict vegetarians and diabetics can be lacking in taurine,
which is mostly found in red meat, dairy, fish and poultry. Energy drinks may have
between 50 and 100 mg and various clinical studies have used 500mg up to 6 grams.

Vanadium Vanadyl (Vanadyl Sulfate), Vanadate A trace mineral recently discovered to
be essential although no RDA has been established yet. Some multivitamins may not
contain it but it is thought we only need about 10 mcg per day. Your normal daily diet
should supply enough, 10-30 mcg. This mineral may help metabolize carbohydrates and
regulate blood glucose (vanadium mimics insulin). Vanadyl Sulfate is probably the best
form and bodybuilders will consume daily dosages as high 50 mg per day, but remember
this is a trace mineral and consuming to much could lead to a toxic buildup.

Yohimbine Hydrochloride (HCL) Yohimbe, Yohimbe Bark, Quebracho may aid in the
direct loss of body fat. Also may prevent arteries from becoming clogged. There is more
evidence that suggest it is better used for erectile dysfunction in men rather than weight
loss. That is the reason why you will see yohimbine included in “male formulas” more
often than just in weight loss products. May also raise blood pressure. Dosage of 1-5 mg

The Best Ingredients for Weight Loss

The E/C/A/ stack (Ephedrine/Caffeine/Aspirin)- Combine with Naringin to extend the
Conjugated Linoleic Acid (CLA)
Green Tea
Pyruvate- Effective in large dosages (but very expensive) the quantities found presently
in products are unlikely to be useful as a fat burner.
Corosolic Acid (banaba leaf)

Mid-range ingredients for weight loss (some ingredients have limited or
mixed data but may provide some assistance)
Coleus Forskolii
Hydroxycitric Acid (HCA)
Theobromine and Theophylline (listed under Cocoa)

The least effective or worthless ingredients for weight loss
5-Hydroxytryptophan (5-HTP)
Dioscorea villosa (Mexican/Wild Yam)
Morinda citrifolia (Noni)
Yohimbine Hydrochloride (HCL)
Apple Cider Vinegar
Pyruvate Yes, I also included it in the most effective list because it is proven to work.
The only problem is no one I have found yet sells it in large enough doses to be of use.

What is the best Brand?

No single brand that I have found contains the complete mix of the best and mid-range
ingredients. They each have slightly different combinations of ingredients to help set
them apart.

Many of the brand names are all highly effective and very good products but in utilizing
the charts where ingredients and brands were compared in a side by side analysis. I was
able to find a brand that contained the most number of effective ingredients examined in
this report.

The first two recommendations contain Ephedrine or Ma Huang. They are:

1. (TwinLabs) Ultimate Diet Fuel (The Best)
2. (TwinLabs) Extreme Ripped Fuel (Next Best)
There are only a few ingredient differences between these two products.
The next recommendations are brands that contain NO Ephedrine or Ma Huang. I am
still looking for a brand that really knocks me out with its combination of ingredients but
so far I haven’t found one. There are some good candidates and by mixing and matching
or buying ingredients separately to fill in the gaps you might can “create” a really good

1. (Health and Nutrition Systems) Carb Cutter (Gets my top vote for right now)
2. (BioChem) Glucolean
3. (EAS) Results Thermogenic Ephedra Free

Weight loss ingredients in a good multivitamin or amino acid
complex (or ingredients that you do not typically need to seek in supplements).
Typically, if you are getting the RDA of the following nutrients then purchasing
commercial weight loss products containing these nutrients is probably a waste of
your money. Look for products that supply only the best weight loss ingredients you
B Vitamins
Vitamin A
Vitamin C
Vitamin E
Amino acids L-Carnitine
E/C/A Stack

The E/C/A stack is a proven winner but it can be very powerful and have strong effects
on the body. I think that for most people it is safe to take as long as you follow the
directions and do not abuse this combination.

As with any chemical some people are more sensitive than others and if you have not tried this combination then proceed with caution.

The reason you will find the same approximate dosages in most fat burners is because
there is a certain ratio that has been proven to be the most effective and increasing the
dosage does not make it better. 20 mg of ephedrine, 200 mg of caffeine and 300 mg of
aspirin per dose three times a day. There is only one brand that has the patent for the
exact formula used in the clinical trials (it is called ECA Stack by NutraSport). Other
brands mimic this formula by using the herbal equivalents. If aspirin bothers you then
look for the herbal equivalent, willow bark or look for one that does not contain it. The
ephedrine/caffeine stack by itself is potent.

How to make the E/C/A stack more effective

Take it 30 minutes before you work out so you can exercise more intensely and burn
extra fat. Don’t take it every day. Take it every other day and on the days you don’t take
it use a secondary set of ingredients that are different from the E/C/A stack. If you do
take it every day be sure to take a break for one week out every month.

Special Vitamin Section

The following are some vitamins and minerals you want to be sure to get enough of to
help fight fatigue and to keep your body supplied with the proper nutrients so you can
lose weight. If you become deficient in one or more of these nutrients then feelings of
tiredness can set in or your body will not be able to function properly to burn fat.

Four Fatigue Fighters Doctors have found that many people who experience fatigue are
usually deficient in one or more of these nutrients. Just being tired is no symptom
showing you lack any of these nutrients. Make sure you are getting enough sleep first
and foremost.

1. Iron
2. Magnesium
3. Potassium
4. Vitamin C

Dieter’s Deficiencies Doctors have discovered that people who are overweight or on low
calorie diets may lack some of the following nutrients. Simply because you are
overweight or dieting does not guarantee you are lacking any one or more of these

1. Calcium
2. Chromium
3. Copper
4. Iron
5. Magnesium
6. Vitamin A
7. Vitamin C
8. Vitamin E
9. Zinc

Special Section: Carbohydrate and Fat Blockers

Carbs are the fuel that your body prefers to use. When people go on low carb diets it
affects their brains too. This is why you may become irritable, tired, and depressed.
Your body craves carbs and you are going to eventually “crash and burn”.

People will binge on foods that give quick carb jolts. These carb jolts come in the form
of simple carbs or simple sugars that your body can break down quickly to satisfy that
craving. Foods like candy, ice cream, and pizza. Your body is not stupid and knows
where to go to get what it wants.

Use low carb diets intelligently. Do not try to stay on them for extended periods. If you
find low carb dieting works for you, then utilize them for maybe 2 or 3 week stretches.
But when you go off of them continue to exert good nutritional control. This is why it is
highly recommended for any diet to take a break one or two days a week to reward
yourself and to keep your brain and body happy. Two highly effective Fat and Carb Blockers are Chitosan and Phaseolamin

Chitosan Known for years, is a marine fiber. Until recently it was required to take the
product 30-60 minutes before you ate. Now new developments allow you to take it just
before you eat. The brand name chitosan to look for is Liposan Ultra. It can bind 5
times more fat than regular chitosan and dissolves instantly in the stomach.

Phaseolamin (Phaseolus vulgaris) An effective new carb blocker is derived from the
kidney bean. One brand name to look for is Phase 2 although many products simply list
the ingredient as phaseolamin (extract of northern white kidney bean). A 500 mg dose
can block dozens of calories.

Products to look for containing these ingredients:

Carb Cutter (Health and Nutrition Systems) Does not contain Liposan Ultra but does
have phaseolamin and several other ingredients for assisting the transportation and
utilization of sugars.

The next 3 Brands contain Liposan Ultra:

OptiBlock (SlimSense)
LipoSpa (Nutramerica)
(Natrol) Fat Intercept and Ultra Chitosan
What to look for in an online auction or while making any fat burner purchase?

If you are not familiar with the brand you are buying, make sure they list the following:
1. Ingredients
2. Quantity of ingredients per serving
3. Recommended serving and number of servings per day
4. Quantity of pills per bottle

Buyer Be Aware!

I have seen bottles of Stacker 2 (a reputable product) on eBay that are very inexpensive.
The only problem is the bottle only contains 30 pills! At the recommended dosage of 2
or 3 pills, several times a day, at best these bottles will only last a week or two. Make
sure they list everything you need and pay attention to everything!

Standardized: Learn to read the label

If you look at the label on a bottle that contains the herbal equivalent of ephedrine,
caffeine and aspirin you may see something like the following.

Ma Huang 250 mg (standardized to 6% ephedrine) 20 mg

What does this mean? This means the manufacturer used the herb Ma Huang to supply
the active ingredient ephedrine rather than using the chemical drug ephedrine. The Ma
Huang was manufactured so that 6% of the 250-mg is ephedrine. Or 20 mg of the 250
mg of Ma Huang is ephedrine.

One problem with labels is there is no standardization for labeling supplements or herbs.
You have to take the manufacturer’s word that it contains what it says it does. This is
one reason to use reputable popular brands that have a lot to lose if it is found out they do
not supply what the label says.

If the label says 250 mg of Ma Huang and nothing else, then you have no idea how much
of the active ingredient ephedrine is actually in the 250 mg. You could be getting
practically no ephedrine or getting way too much to be considered safe.
Your safest bet it to look for herbal ingredients that list the standardization of the active

One other way to tell if you are getting a proper dose of ephedrine is if they list the
ingredient as an alkaloid. In other words you may see listed on the label Ephedra
alkaloids 20 mg supplied as Ma Huang

What is a good price to pay for a fat burner?

Of course this can easily vary because some companies use inferior ingredients or don’t
even put the ingredients in. Try to stick with trusted brand names. You may pay a little
more but you are more assured of accurate quality. Another factor is some ingredients
are flat out more expensive to produce such as Pyruvate, CLA, 4-hydroxyisoleucine.
Average pricing for brand name products seems to be between .20 cents and .33 cents per

Easily determine a good price for fat burners by first checking for ingredients you want.
If they list a bunch of amino acids and vitamins then you probably do not want it if you
already take a multivitamin/amino acid complex (more does not mean better). Then
check for quantity (based on mg, mcg, etc.) of the ingredients per serving. If the quantity
of ingredients between two nearly identical fat burners is the same then price comparison
is really easy. Pay attention to their serving size. If one brand says take 2 pills 3 times a
day and another brand says take 6 pills 3 times a day, you really need to double check the
quantity of ingredients per serving. Next, find out the cost per pill.

To find out the cost per pill, simply take the total quantity of pills in the bottle (30, 60, 90
etc.) and divide by the total cost. Don’t forget to include shipping and handling if it
applies. For example:

Lets assume the ingredients are the same in the following two products.

Product #1: $29.95 divided by 90 pills equals .33 cents per pill
Product #2: $39.95 divided by 120 pills equals .33 cents per pill
The two prices listed above are actually equal on a per pill basis. But lets say the first
product only requires 1 pill 3 times per day to equal 500 mg and the second product
requires 3 pills 3 times per day to equal 500 mg.

Here is how to find out the cost per serving and per day.

Product #1: .33 cents multiplied by 1 equals .33 cents per serving (1 pill) or .33 cents
multiplied by 3 for .99 cents per day.

Product #2: .33 cents multiplied by 3 equals .99 cents per serving (3 pills) or .99 cents
multiplied by 3 for $2.97 per day.

Obviously it is much cheaper to pay .99 cents per day for Product #1 as opposed to $2.97
per day for Product #2.

The best fat burner

The best fat burner presently known is the combination of ephedrine and caffeine (you
can include aspirin). You can buy these two ingredients cheaply if you purchase them
individually instead of buying a brand name that contains these 2 active ingredients.
You can go into most any well stocked nutrition store such as GNC or Vitamin World
and buy a bottle of ephedrine (Ma Huang) and you can also buy the caffeine (I use the
brand Vivarin). Be sure to look for the proper dosage of ephedrine, which would be no
more than 20 mg per serving to be safe.

Daily “Recipe” for maximum fat burning

Drink plenty of water, exercise for 30 minutes and eat small nutritional meals 5 or 6
times a day.

Every day consume the following:
•? Multivitamin.
•? Amino Acid complex or protein drink.
•? Green Tea either as an enjoyable drink, at least 4 cups per day or in pill form.
•? CLA This product is not cheap and not recommended if on a budget.
•? Other beneficial dietary fats (good fats) like Flax seed oil that contains Omega 3 fatty
Every other day consume the following:
•? A product containing the E/C/A combination.
On days you are not taking the E/C/A stack try the following:
•? Substitute with a product that contains synephrine
•? Capsaicin/Cayenne pills
•? A product affecting insulin that contains banaba leaf and/or gymnema.
•? Possibly a product with guggulsterones for your thyroid.
•? HCA
I would not recommend suddenly starting all of these products at once. If you have never
consumed any of them then you do not know how your body will react. If you do
become mildly ill from gas or diarrhea then you would know which product to
discontinue. Try one product for a while and if everything goes okay then add another.
You did not suddenly become overweight overnight and taking some time to insure your
health and lose weight in the same fashion you put it on (a little at a time) is a good thing.
No reputable product exists that will magically melt dozens of pounds of fat off your
body in just a few weeks. Learn good nutrition habits, exercise and you will get to where
you want to be.

Metabolism Boosting Foods

I have said it before and I will continue to say it. The best thing you can do to keep your
metabolism revved up is to exercise, add muscle to your body and to eat 5 to 6 small
nutritious meals a day.

Now I know many of you will never exercise and this is unfortunate because the health
benefits you gain is truly a long list. But, I also know the one thing everybody must do
everyday is to eat. Making simple, wise choices will speed you on your way to losing

Eliminate fried and fatty foods (Skip restaurant and machine-vended foods)
Eat more lean protein (chicken, fish, and turkey)
Consume more fruits and vegetables
Replace all your processed (white bleached flour) grains with whole grains (brown rice
and whole wheat)

Complex Carbohydrates and High Fiber Foods

Whole grain cereal, whole-wheat bread, brown rice, and oatmeal.
They work by keeping insulin levels low after eating.
When your insulin spikes or increases sharply (like it will after eating sugary foods or
simple carbs) your body signals it is time to store fat. To store fat, your body slows down
your metabolism.

Skipping meals (like many dieters do) has the same effect. Your metabolism will slow
down and prepare your body to store fat. This is where the YO-YO effect comes from
when dieters begin eating again and rapidly gain weight.

Lean Protein

Chicken, turkey, lean beef, lean pork (avoid hamburger and most pork products).
Your body works harder to break down the protein in meat than it does carbohydrates or

Good Fats

Fish (Tuna, Salmon), Flax Seed Oil, Hemp Seed Oil
Works by increasing the Omega-3 fatty acids, which can decrease the hormone leptin.
Leptin influences metabolism. Increased Leptin can trigger your metabolism to slow

Metabolic Herbs and Spices

Spicy peppers like Jalapeno, Habanero and Cayenne contain Capsaicin
Capsaicin works by speeding up your heart rate.
A single spicy meal may boost your metabolism by 25% last for as long as 3 hours and
may help you burn hundreds of extra calories. (Don’t go to a Mexican restaurant and
expect to get skinny. Many Mexican dishes especially in restaurants are high in fat).
Works by speeding up your heart rate.
Green Tea (The active ingredient is called EGCG)
Revs up your brain and nervous system.
A blend of ingredients thought to make you feel good and raise metabolism

Kicken Coffee Recipe

One cup of coffee
One heaping spoon of baking cocoa mixed in
(If you are brave a few dashes of hot sauce will put you over the top)
Sweeten to taste (remember to limit sugars for maximum weight loss)

Fat Attack: A 6 Step Simple Nutrition Guide

Good Nutrition like everything else does not have to be complicated, simple is better.
Follow these simple rules for 2 to 3 months and you will be amazed at the results.

1. Revise your Cupboard.
Simple Rule: If Man Made it Don’t Eat It.
If it is not in your house you can’t eat it. Rid your kitchen of processed foods and snacks.
Do not fall for marketing that claim low-fat, low-sugar, low-carbohydrate. Too many
companies manipulate labels and they are hard to figure out. Keep your cupboard simple.
Chicken, tuna, vegetables (fresh, frozen and canned are fine), fresh fruits, and complex
carbohydrates consisting of whole wheat, brown rice, yams, oatmeal (not the processed
quick cook kind). Use plenty of herbs and spices so your meals don’t get boring.

2. Handy Gauge
Simple Rule: Use Your Hand to Gauge How Much to Eat.
Do not count calories, weigh food or other methods that make eating difficult. A fist or
palm sized amount of lean protein along with a fist-sized amount of a complex carb
(brown rice, oatmeal, and whole wheat) and fist sized serving of vegetable or fruit.

3. Eat Less More Often.
Simple Rule: Eat every 3 hours.
Eating nutritious smaller meals and snacks every few hours will keep your metabolism
high all day long with a steady supply of energy. Do not eat out, take all your food to

4. Water Yourself
Simple Rule: Drink twice as often as you eat.
Water makes everything in our bodies work better. This cannot be understated. The first
thing you should do every morning when you get up is drink a glass of water.

5. Friendly Fats
Simple Rule: Friendly Fats Fight Fat.
Consume friendly fats (2 to 5 tbsp.) 2 times a day. Reduce bad fats found in meat,
cheese, butter, margarine, shortening and whole milk. Eliminate fried foods and snacks.
Your friendly fats are linolenic acid (omega-3) and linoleic acid (omega-6) found in fish
and some nuts. The easiest and best way to consume these friendly fats is to buy Flax
Seed Oil, Hemp Seed Oil or Udo’s Choice Perfected Oil Blend. Do not cook with these
oils but mix them with food you are ready to eat. You can also add CLA supplements to
your diet.

6. Nutrients
Simple Rule: Mother Nature Provides the Best Fat Fighters
Take a multivitamin and be sure to get plenty of Calcium through low-fat dairy sources.
Consume 1 gram of protein per pound of body weight (one chicken breast can have 40-45
grams of protein). Consume 35 grams of fiber a day (good sources are bran, brown rice,
beans and green vegetables).

Nutrition and weight loss can be simple.

Increase the speed of your fat loss by exercising 30 minutes a day or for 1 hour every
other day. Please add a weight lifting routine.

Comments (1)

Beginner Bodybuilding

Posted on 02 September 2010 by admin

Beginner Bodybuilding

Bodybuilding among youngsters is the most found craze these days. Having a body with good muscle build is everyone’s dream. To have well build muscles, they are always open for various muscle supplements with taglines like protein muscle building supplement, burn fat build muscle supplements, lose fat gain muscle supplements, muscle weight gain supplement etc. Many a times, they are least bothered about the quantity and quality of these supplements.

As a beginner, one has to take care of lots of things before starting any effort for that muscle weight gain. Joining a commercial gym is always a good option than going ahead with various workouts at your own place because a commercial gym offers you a friendly competition and required guidance as well. You get complete information from there related to a complete supplement program, nutrition and good weight training. A trainer not only guides you with proper weight gain but also guides you how to gain mass naturally.

While doing workout in a gym, a beginner must keep in mind that various workouts are not overdone as they can leave your muscles stressed out and damaged. This is called “over training”, and this can have bad effects on your health as well. Being a beginner, be cautious in taking advice from anyone especially regarding muscle building diet. It is a trainer’s responsibility and he can guide you better than anyone. For building muscle mass, one should not go ahead with the sports nutrition supplements himself instead should take consultation from a trainer.

To build muscle mass you need the best muscle building supplements and a good muscle building workout. Supplements are simply tools for building muscles a lot quicker. You don’t necessarily need them for mass gaining or muscle building. Providing nutrition to muscles should be the main focus first. It is done through bodybuilding nutrition supplements like protein, amino acids, multi – vitamin, creatine, growth hormone etc., which can be taken in regular diet as well.

Being a beginner, you should not expect any miracles because bodybuilding is all about being focused and consistent. Always make sure that you are aware of basic safety rules before starting any muscle building workout. To have well build muscles, weight training helps a lot but excess of it can ruin the muscles, therefore, knowing safety rules is a must for every beginner. Have fruits included in diet with good amount of roughage and protein naturally helps you not only on muscle build but also in maintaining a good stamina for continuing the workout.

Always keep in mind that it is good to have a well build body but its best to have a healthy body. A healthy body has a healthy mind which is the key to success in life.

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