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Easy Steps to Build Up Muscle Fast Without Supplements .pdf

Original filename: Easy Steps to Build Up Muscle Fast Without Supplements.pdf
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1. Easy Steps to Build Up Muscle Fast Without
2. Top 5 Foods That Will Maximize Your Results
3. 5 Muscle Building Foods For Skinny Guys and Girls
4. Muscle Building Supplements and What You Need to
5. How to Maximize Muscle Growth Without


1. Easy Steps to Build Up Muscle Fast Without
Never expect miracles any time you start on the numerous muscle
building workouts. One thing you have to note is that it is not the
workouts that give the muscles. All that the workouts do is to give
your muscles the stimulus it requires and the growth only comes
with a lot of adequate rest. This will also not be very effective
without the required nutrition and hydration conditions. However it
will be very good if we examine the issue about muscle building
A lot of people have come to believe that in order to build your
muscles, the only way is to use those numerous machines at the gym
but this is not the case. If you want to build your muscles, you have
to use the compound exercises that come with free weights. Some
also call this kind of training the hardcore training.
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The compound exercises are very effective and make use of
movements of several groups of muscles at the same time. In fact,
one of such is the bench press which makes use of the shoulder and
the triceps muscles including others even though it targets the chest
muscles. The free weights that accompany these exercises are
weights that should not be supported by any other mechanical
means like the use of barbells and dumbbells. You are required to do
the lifting as well as the balancing.
In order to make your muscle building workouts very effective you
have to do the training split. This will involve the training of one set
of muscles for a day and then doing the same to another set the next
day. It will help most of the muscles get a good rest so that they can

grow well. It could also be possible to group two or more muscles
and then train them on a single day. For instance you could easily
train the shoulders and back today and then the thighs tomorrow.
After this you could skip for a day and then train the legs and the
chest. This way you would have offered an effective regime of
training to the whole body in just a matter of three days. You could
then take a rest for about one week.
All these muscle building workouts are very effective as well as
helpful, but it will require some level of consistency in order to
achieve the desired results.


2. Top 5 Foods That Will Maximize Your Results
Without a doubt one of the most important aspects of building
muscle is going to be nutrition. This has been proven over and over
and over again. Without proper nutrition your body will never be
able to repair torn down muscle fibers and build new muscle. It is
important that you include muscle building foods into your everyday
meal plans. These types of foods are very high in protein and or
nutrients that can really help to speed up the process of building
Today you will learn about the top 5 muscle building foods that will
help you to maximize your muscle building results and have you
building new muscle mass each and every day. Here is a list of the
top 5 muscle building foods:
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Whey Protein
While this really isn't a whole natural food, it is an incredible muscle
developing tool. Whey protein powder can be purchased at most any
health stores and is very easily digestible and has the highest
biological value of all other protein sources.
Eggs deliver a great amount of protein at about 6 grams per egg and
also contains cholesterol which your body uses to produce
testosterone. Testosterone is a muscle building hormone and the
more of it you have the more muscle you can build.

Fruits and Vegetables
An assortment of fruits and veggies will provide you with zinc,
potassium, vitamin C, D, Iron and other vitamins and minerals that
are crucial in helping your body to build muscle.
Nuts and Seeds
Nuts and seeds contain unsaturated fats such as omega 3 fatty acids
that are used by your body to break down certain vitamins and
minerals and is also used in the production of testosterone in the
body. Seeds and Nuts also pack a good dose of protein as well.
Milk is packed full of vitamins and minerals and also comes packed
with over 7 grams of protein per cup. The protein found in milk is
slow digesting and can be used to provide your body with excess
protein during an intense workout.
Choosing to include these muscle building foods into your diet will
greatly help you to build more muscle faster, and will help you to
achieve the results that you are working so hard for.
It is also very important to note that nutrition; while it is a big piece
of the muscle building puzzle it is not the only piece. You will need a
good workout plan that will provide you with the intensity and rest
your body requires to achieve maximum results.
If you are tired of minimal results and want to achieve the maximum
results for all your efforts you need to take into consideration
nutrition, sleep and exercise. If you are interested in a muscle
building visit


3. 5 Muscle Building Foods For Skinny Guys and Girls
Skinny guys and girls, or "hardgainers" as we're known to
bodybuilders, struggle to gain muscle mass generally for one of two
major reasons:
a) Insufficient diet and nutrition plan, or
b) Incorrect weight training routine
Due to a hardgainer's naturally fast metabolism it is often very
difficult for them to put on any kind of weight whatsoever, especially
muscle mass, and so in this article I'm going to be looking at the first
point a) and showing you 5 foods that build muscle that you should
definitely look to incorporate into your daily diet and nutrition plan.
But first a word about how your daily calorie intake and how it
should be split...
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In order to gain muscle mass you need to create a caloric surplus, i.e.
take in more calories than you burn, kind of makes sense don't you
think? To find a rough estimate, multiply your current bodyweight in
pounds by 24 and this will give you your daily calorie goal to build
However, what is critically important for skinny guys and girls is to
spread your calories out throughout the day to ensure a constant
supply of energy to your muscles and a consistent metabolic rate,
and consuming a lot of foods that build muscle will help you do that.
If you go for long periods of time without eating and then binge, your
metabolism will be all over the place and you're not doing yourself

any favours. 6 meals per day every 3 hours is what you should be
aiming for.
Your intake should be around 25% Protein, 50% Carbohydrates, and
25% Fats. This will ensure high energy levels, and the right building
blocks to ensure maximum muscle growth, and choosing the right
foods that build muscle are going to really help you achieve this.
5 Foods That Build Muscle
Here are my top 5 foods that build muscle. While you won't be able
to eat all of them every day, they should become a staple part of
your diet plan to build muscle. The key is to increase your daily
calorie intake while minimizing the your exposure to high sugars and
saturated fat contents. In other words, we're looking for a number of
protein-rich, healthy foods that build muscle and not simply a supersized burger with fries, right?
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1/ Oatmeal - I swear this is literally the only food that can keep me
going from breakfast...nothing else matches up. Its power lies in it
being a complex carbohydrate which keeps your metabolism
consistent and prevents you getting hungry too quickly. This kind of
slow release is essential to build muscle.
2/ Lean Meats - white and red meat are some of the ultimate muscle
building foods...and so they should be, heck after all you're literally
eating muscle aren't you? Some folks get turned off by red meat
because they think it's too fatty. I disagree, as long as you buy lean
trimmed meat you should be fine. Venison is fantastically lean and
super tasty too.

In saying that, try to get more white meat than red meat (such as
chicken and turkey), but a great lean steak every now and again will
do wonders for your muscle and satisfaction. It goes without saying
that you should try and buy organic wherever possible - there'll be
less fat, better quality protein and less additives.
3/ Egg Whites - these are very protein-rich and a staple of any good
bodybuilding diet. Removing the yolk and just eating the whites on
their own will allow you to consume a large number of eggs without
suffering the consequences of high fat and cholesterol that comes
from the yolks.
4/ Tuna - Tuna is one of the meatiest fish you can get your hands on.
Combine this with its high protein content, natural fish oils, and
versatility and you have yourself a winning food that builds muscle.
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Fresh tuna is ideal but can be expensive. Tinned tuna will give you
most of what you need, but make sure you buy it in brine (salt water)
to reduce any excess fat intake. Also, try to make sure it comes from
a sustainable source and reputable companies...certain species like
bluefin tuna are currently being overfished, so let's all try to do our
bit, yeah?
5/ Green Vegetables - green vegetables like broccolli, green beans
etc. may seem like a strange one to include on a list of foods that
build muscle..."they're not a protein-rich food" I hear you say. Well,
that may be true, but they are a super food since you can literally eat
loads of them and not worry about consuming excess fat.
Eating loads of green vegetables is a fantastic way to increase your
calorie intake per day without adding unnecessary fat.

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