Whey Protein Vs Casein Protein Powder

What are the chances that you drink a protein shake? Well, If you are looking to gain muscle, I’m guessing quite high! Am I right?

Well, that’s good…BUT are you also just one of those zombies who buys whey protein powder over all the others, just because all your buddies seem to always talk about it or it seems to be the most popular?

Well it may not be the right supplement for you!

See both casein and whey protein are found in milk, BUT have different properties, which you need at different times! "What are those properties?", I hear you ask. Well let’s get cracking with the science bit and I'll explain…don’t worry, I’m going to make this really easy and simple for you understand!

 

Whey Protein Powder

About 20% of the protein found inside milk is whey. Whey is quite simply a fast acting protein where the body can absorb it and use it within 20 to 40 minutes of being taken.

In that short time span, the level of useable protein in your blood will peak very quickly! This does mean, though, that this protein is also utilized very fast too. So after around an hour, you will lose this high, and those protein levels will come crashing down.

So what does this mean for your muscle gain? And where best is whey protein used?...Well before I come to that, lets look quickly at casein protein and compare.

 

Casein Protein Powder

Casein protein is the rest of the 80% protein found in milk. Unlike whey, It is a slow-acting protein as once consumed, it takes from 3 to 4 hours for your protein blood levels to reach its peak.

The high that we are talking about here is not even close to that of whey protein though. On a scale of 1 to 10, whey protein would be 10 while casein protein would be a low 3. Now, why the heck would you settle for a 3 when you can have 10? Right?

WRONG! See casein protein raises the protein blood levels for near a massive 4 hours, whilst whey protein raises protein blood levels for ONLY an hour. And this property of casein can be really useful to your muscle gain efforts!

 

So Where Do You Drink Whey Protein Shakes And Where Do You Drink Casein Protein Shakes?

Well, as I’ve just told you, whey supplements are best for when you require high levels of protein quickly! So this is perfect for pre-and-post workout nutrition! Taking it just before your workout reduces muscle breakdown DURING exercise, whilst a shake after your workout drives protein to your muscle fibers quickly, when they need it the most. This can really give you massive growth fast!

Casein protein supplements, on the other hand, keeps your protein levels relatively high over time. This is great in preventing muscle breakdown during the day and for meal replacement of solid food where you need to be consuming high protein levels!

 

So Both Protein Powders Play An Important Role

Where whey protein is NOT great (for meal replacement and for protein outside of workout time), casein powder is perfect. Where casein powder is terrible (for in and around your workout), whey protein powder is perfect.

So now you know what is the best powder for you! :)

If you want to learn more about supplements for muscle growth, you can find everything you want to know in "Pack Muscle, Destroy Fat" and in my "Top Secret Fitness Gear & Supplement Files", which come together in my full bodybuilding program. AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building and fat loss bible for those struggling to gain muscle or struggling to get ripped. Arun’s system includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Six Pack Abs- The Secrets To Getting Yours

So I went downstairs last week and turned on the television to see one of those infomercial products which promises to build 6-pack abs. Have to say it makes the product look great. You have those amazing transformations where they go from being fat to showing off an amazing set of abs in a stupidly short time!

It all sounds fantastic doesn't it! Well it would be fantastic if it actually worked. These ads, as much as they are fun to watch, drive me up the wall! The majority of these companies are ripping you off and mocking your knowledge. Yet we still all buy them. Heck when I first started out I bought them.

But today, I want to clear this up for you and help you understand exactly what you need to do to get that all elusive six pack and a toned set of abs. So let's get rocking!

 

So Why Have You NOT Got Six Pack Abs?

Well to start off with, you may actually have a 6 pack, but quite simply, you just don't know it yet! For six pack abs, the most important part of your routine is the fat shredding. See, If you have layers of fat on top it doesn't matter, you won't be able to see any abs!

For a male, you need to bring your body fat percentage down to around 5-8% whilst women should look to bring it down to between 10-12%. So exercising those abdominal muscles with these machines may help build up a little muscle in that area, but it doesn't do the most crucial thing, burn the fat on top!

Now I am not saying crunches and abdominal exercise are NOT important, because they are (they make the six pack muscles bigger and increase your metabolic rate which destroys fat while you rest) but what I am saying is that you can't ignore nutrition and cardio as they play the MOST vital role in getting that elusive 6-pack.

See these infomercial companies make it seem like their product alone is the reason for the transformations shown! No they are not, if you read the small print they say things like "whilst following a solid nutrition and exercise plan".

Well duh! If you are following a solid nutrition and exercise plan you will get the results without these "wow so freaking amazing" infomercial products!

The other thing is, doing the same exercise week in week out won't work either, because your body gets used to it, which means your muscle gain and fat loss results will slow down before you can ever get to those amazing beach body abs.

 

So How Do You Get That Six Pack Then?

You need a solid program that has the following:

a) A solid cardio routine, including interval training to shred that fat right off
b) A weightlifting routine, which works the abs as well, where you do 6-12 reps per set, with the heaviest weight you can possibly use. This builds your abs ready for viewing pleasure!
c) A solid nutrition routine which leads to fast fat loss and a 6 pack to be proud off. You are looking to eat lower carbohydrates and fat, and slightly more protein!
If you mess up one of the above you mess up all your results.

 

There We Have It...

Follow these small simple tips and you can achieve 6 pack abs that will have hot girls drooling over you!

If you want my full step-by-step "Pack Muscle, Destroy Fat" book, to get you those six pack abs and more, you can get it with my full bodybuilding 4 idiots system. AUTHOR BIO- Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building and fat loss bible for those struggling to achieve that 6-pack, fitness model physique. Arun’s system includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Muscle Building Nutrition Explained

There is this guy at the gym who has been working out pretty regularly the last six months. He seems serious enough in his workout and probably has a great workout routine too. The thing is, he has not gained enough muscle mass in spite of his dedication. Curious to know why?

The guy is not eating enough and he’s not eating the right kind of food.

See, building muscle is 40% training BUT 60% good nutrition, so a solid diet is vital. "How vital?", I hear you ask. Well even if Arnold Schwarzenegger himself gave you his body building workout routine, everything would be a waste without the right kind of food.

So, if you ever thought “Can’t I just follow a workout routine on a regular basis and get six-pack abs WITHOUT changing my diet and lifestyle?”, the answer is NO! You would still have sorry-looking muscles after a year of hard training.

It is important you learn to “feed” your muscles correctly! A poor diet will just lead to poor performance and poor muscle growth. There is just no way around it.

Here are some bodybuilding nutrition tips I would like to share with you for better results.

 

Eat 5-6 Meals Per Day, And East Big

Forget about the 3-square-meals a day. Bodybuilders need 5 to 6 nutritionally balanced yet fairly large meals to bulk up. This prevents muscle breakdown, and provides enough calories for muscle growth!

For a regular person, preparing this many meals a day is torture so for someone who works out on a daily basis this can be difficult? The answer is bulk cooking and casein protein powder shakes, for meal replacement. However nothing beats a natural well-balanced diet made of solid food.

 

Load on lean protein and complex carbohydrates.

Both protein and complex carbohydrates are extremely important to your muscle gain effort. Protein builds your muscles back larger, whilst carbohydrates prevents muscle break down! So what do you eat?

You can get protein from skinless chicken breast, turkey breast, eggs, lean red meat and fish. Soy and nuts are good sources too. You should look to eat at least 1.5 grams of protein for every pound of your body weight for best results.

When it comes to Complex carbohydrates, look at potatoes, wholemeal rice, oats, wholemeal breads and pasta. Try not to eat cakes, cookies and sweets as they are not good for you and are more likely to pack on fat, rather than muscle mass!

 

Cook Healthily And Settle for a low saturated fats and low salt diet.

Grill, bake, and steam your food to avoid using oil (fat) in your meal. But If you must, use corn, sunflower, canola or soy oil. Also look to avoid animal and vegetable fat or butter, which contain unhealthy saturated fats. And when it comes to salt, only lightly salt your food.

In addition, you have to stop eating junk food and drinking sodas. Drink lots of water every day and eat fresh fruits and vegetables too.

 

There We Have It...

Follow these small simple tips and you’ll see a massive improvement in results!

If you want a full step-by-step muscle building nutrition program, you can get everything you want to know in "Pack Muscle, Destroy Fat", which come together in my full bodybuilding program. AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building and fat loss bible for those struggling to gain muscle or struggling to get ripped. Arun’s system includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

How To Get Ripped Super-Fast

Do you want to get ripped in turbo quick time? Well then, this is the article for you. Today, I'm going to cover the steps you need to take to do that.

Using this, you'll have a beach ready body in no time! Let's get cracking with what you need to do.

 

STEP 1: Set Yourself Measurable Goals With A Time-line

When setting goals for getting ripped, you are looking at "Losing Fat". It is key you note that this is NOT “Losing weight”! Weight includes muscle, water AND fat. So your weight could go down, but your fat levels could go up!

So to make sure you are reaching your goal, you need to be measuring your fat levels, which is measured in Body Fat %. To work this out, I suggest you get self-testing calipers, you can get these for under $10 from amazon.com. Using this you can check your level of body fat at any time.

To get shredded and ripped, you want to bring your body fat down to around 7%-10% and a good aim is to try and lose 0.5% fat per week. So using your calipers, measure your existing body fat, and you now know how long you it will take you to get there and what your goals are going to be!

 

STEP 2: Start Your Fat Shredding Workout Routine (which includes cardio and weight-lifting)

Don’t underestimate the power of both cardio and weight-lifting in your fat shredding goal!
 
Weight-lifting, being the high intensity exercise it is, helps to burn fat AFTER exercise, when at rest. This is because it really boosts your metabolic rate, which burns calories whilst you do absolutely NOTHING.


Cardio, on the other hand, burns loads of calories during exercise. So it is the best way to burn fat DURING exercise.

By combining cardio and weight-lifting together you can get maximum fat loss DURING and AFTER exercise, which will drive the fat off your body!


Here are also 3 small training tips, which can super charge your fat loss efforts:

• When weight training, use the highest weights you can, so for each set you do, you tire out after doing 6-12 reps. This produces the best results
  
• Do your exercise first thing in the morning, before breakfast, on an empty stomach. That way your workout leads to a higher percentage of fat being burnt off
  
• When doing cardio, do some interval training and normal jogging. This will torch your fat.

STEP 3: Get Your Nutrition Correct For Maximum Fat Destruction

Nutrition has a massive role to play. In fact it forms around 60% of your results. You see, burning fat, using the exercise routine described above is all great, but if you are eating more calories than what is being burnt, you won’t lose fat overall!
So pay attention, this is important!


You need to reduce down on fast-digesting carbohydrates which include high sugar items like sodas and chocolates plus processed and fast foods. That means for carbohydrates, you want to only eat things like wholemeal rice, wholemeal bread, potatoes, beans etc. But you still want to keep the levels fairly low still.


You also want to eat a decent amount of lean protein, like grilled skinless chicken breast (or turkey breast), but reduce down on whatever fats you’re eating. So avoid things like butter and stop frying food in oil, start using the grill!


Finally, it is really important you count your calories, and make sure you consume less than what you’re taking in! It’s vital you do this, otherwise you can wave bye, bye to your results!

 

STEP 4: Keep doing The Above Till You Get Ripped….Then Enjoy Showing Off Your New Physique

And there you have it, you’re simple guide to shredding that fat off your body fast! You can get beach body ready quicker than you think!

If you want my full, detailed step-by-step program to doing this, you can get everything, including nutritional program, complete weight training routine and more in my book "Pack Muscle, Destroy Fat". AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of "Pack Muscle, Destroy Fat" the ultimate step-by-step muscle building and fat loss bible for those struggling to achieve that 6-pack, fitness model physique. Arun’s system includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Constructing A Weight-Training Schedule That Works

If you are one of those guys who go to the gym only on the weekends, then there's not much chance of you building up solid muscle bulk compared to those who go on a regular schedule. So it's key that you take your gym trips seriously and develop a good weekly routine.

To do this, you should have the time to work out for 3-5 days a week, working out an hour each time. But how do you organize your training schedule?


Well, there are two types of routine you can do; A Full Body Routine or A Split Body Routine. Let’s look at the differences.

So What Is A Full Body Routine?

A full body routine involves 3 workouts per week, where each workout, you train ALL your LARGE muscle groups.
When I say large muscle groups, I mean your upper legs (glutes hamstrings, quads), back, chest and shoulders. So each workout will include at least one back exercise, one chest exercise, one shoulder’s exercise and one legs exercise (e.g. Lat Pull Down, Bench Press, Shoulder Press and Squats).

This means each muscle will get around 1 exercise per workout.

 

So What Is A Split Body Routine?

A split body routine on the other hand, splits your large muscle groups over a number of sessions, ranging from 2 to 5 sessions. So for example you may have one day where you work your chest, one day for shoulders, one day for back and one day for legs. Using split routines, each muscle group is likely to get more than 1 exercise per workout.

There are different types of split routines I recommend you do, and yes, you guessed it, I’m going to show you them.

2 Session Body-Split Routine

This involves getting a full body workout from two sessions. In other words you split your large muscle groups over 2 workouts (e.g. session 1- Chest And Shoulders, Session 2- Back And Legs).

With 4 workouts a week you can cover your body twice doing this, and in each session you can even add 1 exercise working the smaller muscle groups, like biceps, triceps, abs, forearms and calves. You should choose the one you feel requires the most work.

 

4 Session Body-Split Routine

Here you get a full body workout from 4 sessions.

In a nutshell you work a different large muscle group, each workout. You can also add one small muscle group per workout, so you can complete 3-4 exercises on a large muscle group and 1-2 exercises a on small muscle group per session. (e.g. session 1- chest and biceps, session 2- back and triceps, session 3- legs and calves, session 4-shoulders and abs)

 

So How Do You Choose Which One Is Suited To You?

Well it all depends on your experience. As a beginner you should start off with a full body routine. This allows your body enough time to recover AND it makes sure you do not overtrain your muscles.

As you get more advanced and become intermediate, you can move from a full body routine to a split body routine, where It is best to start with a 2 session split. Again this is more intense, and provides a better workout than a full body routine, BUT this is only beneficial if your body can take it. So only do this if you are NOT a beginner.

Finally to increase intensity as you become advanced, you can move into the 4 session split body routine. This will provide your muscles the best workout and best growth. But please do not jump the gun, only do this when you are strong enough to, otherwise you will fail!

 

So There You Have It

You now know what your weekly routine should look like.

If you want my full, detailed step-by-step program to doing this, you can get my own weight training routine and more in my book "Pack Muscle, Destroy Fat". AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building and fat loss bible for those struggling to achieve that 6-pack, fitness model physique. Arun’s system includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Can You Gain Muscle & Lost Fat At The Same Time?

The dilemma of burning fat and gaining muscle at the same time has always been a question that has debated. Some so called, health fitness “gurus” will say that the two goals can be done simultaneously together whilst some of the top trainers will say “hell no!”.

So, what is the correct answer? And who’s fooling you into wasting your time and money?


Well to answer that, let’s look at a little bit of science. Don’t worry it’s all easy to understand stuff:

 

Fat Burning Education

Look, your body needs energy to run, and it uses a certain number of calories to do so. When you consume fewer calories than what your body needs and uses, the body is forced to get those extra calories from somewhere. So, it gets it from your internal stores i.e. from your stored fat. This is why, if you eat less than what you use, you will burn more fat!

BUT, there is a negative, it also burns calories from your carbohydrate and protein stores, which leads to muscle breakdown! This is not so good!
 
In addition to that, the lower the carbohydrates levels in your blood, the more fat that is burnt. So that's why you get those low carbohydrate diets being thrown around everywhere! However this is not so great for muscle gain again, because the less carbohydrates in your blood, the more muscle loss!

So we've looked at diet, but what about exercise?

Well for fat loss, you are required to do a lot more cardio, which burns the more fat during exercise. In fact, by doing it on an empty stomach early in the morning, you will burn the most fat! Again unfortunately, this leads to muscle loss though!

However at least, both muscle gain and fat loss agree that by doing weight lifting, with heavy weights and aiming for 6-12 reps, you can achieve fat burning but also muscle gain too.

 

Super Muscle Growth Science...

Well unlike fat burning, to make sure you do not burn off any muscle, you want to make sure that you eat more calories than you use. This way your body doesn't have to go into its internal stores, which would burn muscle!

In addition to all that, you are looking for a diet which contains a higher level of carbohydrates, protein and fat compared to what you would have for fat loss..

- More carbohydrates means less muscle breakdown
- More protein, means more muscle growth
- More fat, leads to hormones being secreted which boost your muscle growth


But again this type of diet makes it hard to burn fat!

Finally, in terms of exercise, weight-lifting helps prepare your muscles, so they are ready for the incoming nutrients to be built back bigger. But you want to avoid cardio, as much as possible, because it leads to muscle loss!

 

So Here's The Question Again...Can You Gain Muscle And Lose Fat At The Same Time?

Well, science says there is a MASSIVE contradiction in the diet for someone who is trying to burn fat and gain muscle!
Looking at exercise, both agree on weightlifting…BUT where cardio is important to fat loss, it is important to avoid it for muscle gain!

So UNFORTUNATELY, achieving fat loss and muscle gain at the same time, is virtually impossible, UNLESS, you somehow have some of the best genetics in the world!

Those “Gurus” only tell you that it’s possible, because they know that’s what you want to hear, and it means you’re more likely to buy their product! I’m NOT here to please some fantasy you have, I’m here to help you get actual results!

 

So What Is The Solution?

Separate your goals-Use bulking and cutting phases.


The Bulking Phase is all about packing on muscle and nothing else. The cutting phase is all about fat burn! What you do is build you muscle up first, using the bulking phase, then use the cutting phase AFTER to burn that fat away and show off your shredded physique.

If you want a full step-by-step routine, you can get everything you want to know in "Pack Muscle, Destroy Fat", which come together in my full bodybuilding system. AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate muscle building and fat loss bible, which is written in simple and easy steps, so that anyone from any level can understand. Arun’s system also includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Bodybuilding Program For Beginners

So, you have decided to finally build that body you can be proud of. You want those v-shaped back muscles, big biceps and chiseled six-pack abs that will get girls drooling over your body! I know how it feels...

Not so quick though. Building muscles is not an overnight process- it takes time, patience, focus and dedication. If you think you have these qualities, then good news for you as your muscle gain for the next 6 to 12 months will be at its most “dramatic” phase.

Excited? You should be, BUT what is the best bodybuilding program for beginners like yourself? Well let's look at the main areas you should consider, when first starting out..

 

Your Workout Training Routine...What Should It Be?

If you got your workout routine from the back of cereal box, do you really think it work? You need to get a solid bodybuilding program, that works!

To give you an idea, a good base beginner program should include the following:

- Train 3 times a week (e.g. Monday, Thursday, Saturday)
- Around 4-5 compound exercises per workout (compound exercises work multiple muscles at the same time which provides a good overall body workout). This workout should not last any longer than an hour!
- 3-4 sets per exercise
- 6-12 reps per set with the heaviest weight possible. And train till you tire out in each set!
- 2 minutes rest between sets, no more or no less. Time this to make sure you do this.

You also have to learn some basic exercise techniques, so you can properly execute them. I have no idea why other beginners just start exercising in a gym using trial and error techniques! In fact many go out and just copy what other beginners are doing in the same gym as them! Do you really think that’s going to give you massive muscle growth?! NO it's not! technique is vital for your results!

So in a nutshell, when it comes to your training, you need a solid program and routine plus work on your exercise technique for maximum muscle gain!

 

What Should Your Nutritional Diet Be For Maximum Muscle Growth?

Nutrition is around 60% of your results, so is damn important. You cannot survive on donuts and coffee and expect to bulk and build muscle. Here are some good basics:

- Eat 5-6 Meals A Day every 2-3 hours
- Count your calories, as without it, you are destined to fail! You want to eat BIG for muscle growth, and LESS for fat shredding.
- Ensure you get some solid pre-and-post workout nutrition in! For muscle growth, good to eat some fruit and drink a whey protein shake, just before and after your workout!
- Use a ratio of 45% Carbohydrates, 30% Protein and 25% Fat. Here you should look to eat more complex carbohydrates (slow-digesting carbohydrates like wholemeal pasta, rice and bread), lean proteins (like grilled skinless chicken breast or turkey breast) and unsaturated fats (such as olives, avocados).

This is a great starting point, whatever your goal.

 

You Need To Get Some Solid Rest Too...

Rest is more essential than many think. This may shock you, but your muscles do not grow while you are training. They grow when you are at rest. Muscles need time to recuperate for them to grow.

As they rest, the body repairs the damage done to the muscles and builds them up bigger to compensate for the extra work and stress.

So, make sure you take at LEAST 48 hours to rest, in between workouts! This not only reduces injury but boosts your growth!

 

There We Have It...

It's time for you to take action and start building the body of your dreams..

If you want a full step-by-step Bodybuilding Beginners Program, you can get everything you want to know in "Pack Muscle, Destroy Fat", which come together in my full bodybuilding system. AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate muscle building and fat loss bible, which is written in simple and easy steps, so that anyone from any level can understand. Arun’s system also includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Best 6 Supplements For Skinny Guys

I am a big advocate of natural solid foods. They not only provide the best taste, but also are better for the body. However sometimes, it is difficult to get the nutrients you require into your body. So this is where supplements can help.

However there is plenty of rubbish out there on the market, so which supplements should you get? Well here are the 6 I recommend (I suggest you go for natural versions of these if possible):

 

1. Whey Protein Powder

Whey protein is a high quality protein which is very quickly digested. This is perfect for when you require a quick injection of protein! Hence you want to use this just before, during or after your workout, where you need protein fast.

A quick tip- you can make this an even better pre-and-post workout drink, by mixing in sugar or dextrose (a form of sugar), so that there are double the number of carbohydrate calories to protein calories. Yes you will need to do a little maths work though.

 

2. Casein Protein Powder

Unfortunately most people believe that whey protein is the best protein to take whatever the situation, and so just keep buying whey!

However it is not the correct protein for meal replacement, where you require a slow-digesting protein that provides you with bursts of protein over time.

Casein protein is the correct protein for that, as it is a protein that is absorbed over time. So use casein protein shakes to replace the protein you can't get from meals.

 

3. Essential Fatty Acids (EFA) e.g. Fish Oils Or Flax Seed Oils

It is interesting to know that around 80% of the US population are deficient in essential fatty acids!

Essential fatty acids are found in unsaturated fats and help boost the release of testosterone and growth hormone, which leads to substantial muscle growth. They also help protect the joints and bones from damage and aid recovery time.

When buying, the best source of essential fatty acids is either Flax seed oil supplements (vegetarian option) or fish oil supplements.

 

4. A Set Of Multi-Vitamins

Getting the right balance of vitamins and minerals is essential when it comes to muscle growth. They can help in transportation of protein around the body, and also in the release of muscle growing hormones etc.

So if you are finding it hard to get enough vitamins or minerals in your normal food, it is important you get yourself a decent set of multi-vitamins!

 

5. Creatine

Creatine is naturally found in your body. But the depletion of it stops you training longer and completing more reps in a set. So its presence, means you can do more reps and that equates to higher muscle growth! In addition, creatine also pulls fluid into the cells of your muscle fibers, which makes them look bigger (this process is known as volumization).

So this is good for muscle gain, and looking more muscular but also breaking out of plateaus. However, be warned, too much creatine has been said to have bad side effects, so as much as it is great for muscle gain, I suggest you take this carefully and drink loads of water when you're on it.

6. Glutamine

Glutamine is found in the body naturally, and helps deal with stresses you put on your body through weight training.
Sometimes though there isn't enough and you take longer to recover from a workout! Glutamine as supplement can help there, and improve your recovery times!

 

So Lets Recap

The 6 supplements you should look at are whey protein powder, casein protein powder, fish or flax oil, a set of multi-vitamins, creatine and, finally, glutamine. You don't need anything else!

If you want to know how to choose these supplement products and brands, you can find everything you need to know in my "Top Secret Fitness Gear & Supplement Files", which comes free with my full step-by-step bodybuilding program. AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building bible for those struggling to achieve that 6-pack, fitness model physique. Arun’s system includes an extensive guide to supplements, a detailed nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Are You A Hardgainer? Here’s The Solution

Hardgainers find it difficult to gain muscle and weight. Are you one of those people that face such a problem?

Well don’t worry, today you will find out whether you really do suffer from hardgainer genetics and how you can gain massive muscle if you do.
 
So if you’re ready, let’s get cracking!

 

The Hardgainer Test- Here’s How You’ll Know If You Really Do Suffer From Hardgainer Genetics.

It’s important you take my “Hardgainer Test” below. This will decide the type of workout that is best suited to you and your body. So answer these 8 questions, honestly and then see the results below.


1) When you put one hand around the wrist of your other hand, does your thumb and middle finger cross?

2) Are you narrow framed?
3) Are your arms long in length?
4) Do you struggle to put muscle on no matter what you try to do?
5) Would you say you were skinny as a child?
6) Are you hyper and always on the go?
7) When you stop training for a while, does your body get thinner and Narrower
8) Do your family and friends tell you that you need to put on weight?


If you answered YES to 5 or more of these, it is likely you are a hardgainer, BUT there is nothing to stress about, as I’m about to cover a solution.

 

The Hardgainer Program To Massive Huge Muscle Growth

 
There is just too much to cover in one article, but I am going to do my best to give you as much of the solution as possible. I’ll cover nutrition, exercise and how you can make small changes in your practical life that can really help....


> NUTRITION


The main area where you’re likely to need the most help is in your nutrition. So let’s look at what you need to do.

First you need to work out how many calories you use in a day, this is dependent on how active you are. To give you an indication, it is likely to be around 2500-3500 calories per day, if you are working out between 3-4 times per week.


You want to then consume around 500 calories more than what you use in a day. This requires you to count calories. You should consume these calories by eating 5-6 meals per day.

In addition to all that, you want to eat more carbohydrates. Eat things like wholemeal rice, wholemeal bread, bananas, beans etc. This will reduce muscle breakdown, so you keep the muscle you want on!


Also increase your protein intake, with foods like grilled chicken breast (skinless), turkey breast, tuna etc and get in some casein protein shakes.


Doing all of this can really help you with mass growth!


> WORKOUT


With your workout routine, you want to avoid cardio at all costs, and just focus on weightlifting.

With weightlifting, add 1 set per exercise where you choose a weight, which causes you to tire out after doing between 2-6 reps. Then for the rest of the sets, choose a weight where you get exhausted in 6-10 reps.

This overall is great for muscle gain, and also will help improve your muscle gain potential!


> PRACTICAL DAY TO DAY LIFE


With most hardgainers running around loads, you need to slow yourself down and make time for relaxation to do the simple things in life like lounging in bed or watching television.

But if you find that hard, why not take up meditation. This will relax you exactly the way you require.

 

And That's It...Let's Recap...

You can defeat your skinny genetics, as long as you get your nutrition, weightlifting and some practical aspects correct! Remember you can achieve anything you put your mind to! And I’m here to help you achieve that.

You can also get my full step-by-step hardgainer program, which will literally take you by the hand and transform you from a skinny hardgainer to a muscular, buff and shredded fitness model! AUTHOR BIO Arun Chase (from bodybuilding4idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building and fat loss bible for Hardgainers. Arun’s system includes an extensive nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.

Weight-Lifting - 7 Reasons To Start Today!

Adding a weight-lifting workout routine into your life, could really help you in more ways than one. Today I'm going to give you 7 reasons why you should include some form of weight-lifting into your life.

Here goes...

1. Weight Lifting Burns Fat, Whilst You're At Rest, Doing Absolutely Nothing

Weight-lifting really boosts your metabolism and will increase the number of calories you burn in a 24 hour day. You might even burn extra calories while you sleep.

This can help shred fat off your body in super quick time.

 

2. You'll Build More Strength In Your Muscles & Joints, Not To Mention A Stronger Back

In our everyday life, we are constantly having to lift things from children to furniture to grocery shopping. So by building strength in your joints and muscles, especially the back, you can be safe in the knowledge that you are much less likely to have muscle pains and injuries!

 

3. You'll Build Stronger Bones

Yes you did read right! Weight-lifting not only builds muscle but also makes your bones stronger and denser. This can be the best defense against osteoporosis. So get into the gym and give your bones a solid workout too!

 

4. You'll Build Hot Muscle, That Will Have All The Girls Staring. And You Know That's Going To Boost Your Confidence.

Okay, I'm sure you know this. With weight-lifting, you get the huge benefit of more shaped, lean and toned muscles. Imagine having a shredded, buff and muscular physique, what would that do for your confidence? That alone, should be motivation enough!

 

5. Weight Training Can Decrease The Likelihood Of Developing Diabetes

Weight lifting helps increase glucose uptake by the muscles and helps the body store glucose. This decreases the likelihood of getting diabetes. It also helps those that suffer from it too.

 

6. You Will Improve Your Posture

Via weightlifting, you will strengthen your core muscles. This helps develop a better posture and makes you look more attractive to members of the opposite sex.

 

7. You'll Be More Energetic

Weight lifting makes you feel great, You will feel less lethargic and more active, ready for life ahead!

So now you know why you should start weight-lifting. No more excuses! :)

If you want a full step-by-step Weightlifting Program, you can get everything you want to know in "Pack Muscle, Destroy Fat", which comes together in my full bodybuilding system. AUTHOR BIO Arun Chase (from Bodybuilding4Idiots.com) is the well-renowned author of “Pack Muscle, Destroy Fat”, the ultimate step-by-step muscle building and fat loss bible for those struggling to achieve that 6-pack, fitness model physique. Arun’s system includes an extensive guide to supplements, a detailed nutritional program, a complete weight training regimen, a full motivational action plan, practical day to day tips and full email personal training support. This system has taken the fitness industry by storm and has helped thousands achieve the dream physique they never thought was possible.