How to Build Up Muscle Fast

I got an email from Sean Nalewanyj a few months back. I'm sure you already know who he is. He's a lifetime natural bodybuilder and fitness author, and he wanted me to check out his program and give my thoughts. I reluctantly accepted his offer, thinking it would just be another fly-by-night, slapped-together-over-a-weekend ripoff program.

I have to stand corrected, because to be honest...

I was dead-wrong.

In fact, after fully reviewing Sean's entire product, I've got to say that this may very well be the single best muscle-building program I've ever come across...that's no exaggeration either, and believe me, I've seen them all.

First of all, we're not just talking about a single e-book here. We're talking about a full-blown, jam-packed muscle-building success package. You're probably getting at least 5 times the tools and information that other programs offer.

It starts with the best selling e-book, "The Truth About Building Muscle"... A well organized, excellently written 249-page e-book covering the muscle growth process from all angles. Training, nutrition, supplementation, recovery; you're going to learn about it all.

You can easily navigate through the book's 9 detailed chapters using buttons and interactive text, or you can print off the PDF version provided and place it in a 3-ring binder to read away from the computer.

But it doesn't end there... Not even close. In fact, he's just getting started. Along with the main e-book, Sean hooks you up with a 26-Week Workout Plan and Printable Logbook, along with a Full Video Exercise Database to show you how to perform all of the exercises in the most effective and risk-free manner.

He then hands you nine 12-Week Muscle-Building Meal Plans, complete with full grocery lists and meal preparation instructions. You won't have to sit around wondering what to eat or when to eat it, as Sean does all the dirty work for you.

The first element of body building training consists of weight lifting. This kind of practice requires both strength and endurance, being applied to various equipments and machines especially designed for muscle stimulation. Weight lifting is usually associated with athletic body building, but to the justice to this type of training we should also mention that it is highly appreciated and used by amateurs or non-athletes who apply it for various reasons. Weight lifting works wonders on the general condition of the entire body, and it often supports recovery from some sort of injury. Under strict observation, weight lifting could be part of a health-rehabilitation program.

The other body building stimulating factor is diet, but not a regular one. Athletes that practice body building for various competitions need lots of proteins and rich supplements included in their meals. An ideal body building diet is said to consists of 40% protein, 40% carbohydrates and 20% fat. Keep in mind that carbohydrates are the main energy source of the body and they are mainly taken from complex sources. The food with the highest carbohydrate content includes: brown rice, sweet potatoes, grits and oatmeal. But, body building also requires lots of fibers that come from vegetables such as broccoli or green beans.

Proper hydration is a must of any body building session, without enough water, your body will tend to use the existing supplies and you'll find your muscle mass reduced because of this. Mention should be made that drinking water regularly is a good body building habit that is worth developing. You should drink before practice as well as at the end of the session. If needed, you can also drink in between exercises. One other thing, body building instructors explain that by progressive training not only a proper muscle condition develops, but you also learn to control the lifting techniques and thus stimulate the correct body parts without risking to injure ligaments or tendons.

Together with a correct diet and the proper nutritional supplements, body building workout is the most important item of a training program. Body building workout is an included part of an athlete's program, but amateurs apply it on a regular basis too. In the absence of direct professional guidance, there are plenty of tips and programs online, where you can learn the secret of the best exercises meant to develop a beautiful muscle mass, while eliminating all the unwanted fat deposits from the system. Correct body building workout techniques involve the mastery of all the tricks that prevent ligament and tendon injuries.

Body building workout involves the creation of some routines in the exercises that are performed for every muscle with the only mention that you should be careful not to over-train. It is recommended that you split the body building workout on specific days of the week; thus you may plan to do exercises for the biceps and the legs on Monday and triceps, shoulders and chest on Thursday for instance. Mention should be made that a workout routine is developed in time and with lots of practice. Many practitioners make the mistake of working out too much; hence, you have to understand that you gain muscle mass when your body rests. How come?

The first thing of a body building workout routine is to train the muscles and let them time to recover, for each such recovery period they get stronger and bigger. Should you work out before the recovery time is complete, the muscles will get weaker, remain the same or even decrease. What are the signs of incorrect body building workout or over-training? First of all there is little or no strength or size gains in the muscle mass, then there may be twitches in the muscles and the eyelids or frequent unexplained tiredness. Working seven days a week two or three hours a day will make little difference than when you stayed on the couch eating chips.

Some of the best how to build muscle programs include sets of exercises organized two or three times a week. You really need to take some time off between exercises; make a workout plan and try to stick to it and see if there are any results after a month or two. The suggestions you may find on the Internet are just sample programs, it is up to you to create a body building workout plan in the free time. Keep in mind that in order to gain muscle mass you will need a diet that can meet all the body needs during extensive physical activity.

Carbohydrates, extra protein and essential minerals are the basic components of a body building diet; and though subject to large debates, an athlete's nutritional schemes also includes lots of supplements, or the so-called super food. Furthermore, fat is another important part of a body building diet, therefore, here are some guiding principles for those who practice weight training. If you don't adjust the meals to the proper body requirements you won't get the much wanted results, and balance is the key concept of a body building diet; should you eat only carbohydrates the amount of accumulated energy will be nil. On the other hand, having protein without the carbohydrates, you won't be able to process the nutrients.

When it comes to the level of calories that a body building diet should include, here are also some general recommendations that are worth following. Specialists say that athletes should alternate low and high calorie intakes; according to a nutritional plan, one should have two weeks of low caloric food, followed by another two of high caloric level. During the more intense periods of activity, the diet has to be adjusted to the precise needs of the moment.

The carbohydrates consumed as part of a bodybuilding diet should not pass a specific level, since the more carbs you eat, the more insulin the pancreas secretes. An abundance of carbohydrates results in extra weight, so there is quite a thin line that could be passed. Insulin will use the amino-acids in food to strengthen and repair the muscle cell, therefore a body building diet should include a well-determined amount of carbohydrates. During a weight training program, the body building diet needs to be under constant monitoring.

Thus, the body metabolism is stimulated with every protein intake you have, not to mention that proteins are also responsible for the releasing the energy resulted from the processing of carbohydrates.
Last but not least, another equally important element of a body building diet are fats. Without their presence in the food, joints wouldn't receive proper lubrication, the hormonal production would stop and a whole chain of chemical reactions would be interrupted. Keep in mind that a healthy metabolism needs fats too, all cells in the body include some fat; without it there is no testosterone production. Remember this is the hormone that is responsible for the increasing the muscle mass.