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Build muscle with a unilateral weight training program. Whether you are feeling stale on your current routine or just looking for a way to improve your workouts and start making progress again, unilateral training is a perfect way to increase the results of your training time and help you build muscle. What is unilateral training? It is simply working one side of your body at a time. This is not the same as, say, alternate dumbbell curls where you do a rep with the left arm, then a rep with the right, etc. You do a complete set for one side before moving to the other. For example, do a set of 10 reps on the leg press with your right leg only then do a set of 10 reps with your left leg...
If you are a gym rat or bodybuilder or simply interested in beginning an exercise program you have probably heard a lot about creatine and the muscle miracles it performs. Unfortunately, most people believe that creatine helps build muscle and it does in a way, but probably not the way you are thinking. The best way to describe creatine is to say that it helps the muscles help themselves build muscle. If that is not clear enough, continue reading. Creatine does exactly what it claims to do and that is to retain water in your muscles. This is the point of creatine and it really is effective at keeping water in the muscles. Now, what happens is when your muscles are retaining...
Nutrition is probably THE most important part of building muscle. In fact, I'm willing to go a step further and say that you will NOT build muscle without the proper nutrition. You could have the best bodybuilding workout in the world but if you don't have good nutrition, you're not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight. For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of...
Creatine monohydrate can help you build muscle, make you stronger, and get you leaner.
A number of studies have proven that when creatine supplements are used, together with exercise, significant gains can be made in muscle, strength and endurance. It has also been shown to improve muscle strength and decrease recovery time following a work out.
Creatine monohydrate works best for activities that require rapid or intense effort. Activities such as weight lifting to build muscle and sprinting are examples of this type of activity. If you're a marathon runner, you may not see the same type of results.
About 93% of all the creatine in your body is stored in the muscles. The reason it is stored in your muscles is that it plays a key role in providing your body with a boost of energy needed to perform work.
The normal energy cycle of the muscle requires a substance called Adenosine Triphosphate or ATP to fuel it. The muscle usually has enough ATP on board to fuel a burst of work lasting about 6 seconds.
Creatine restores the ATP to a state where it can act as fuel for the muscle and continue the burst of activity for about another 6-12 seconds. This is how it helps to build muscle.
A good analogy is to think of the muscle as if it were a high performance engine. ATP is the gas for your engine and creatine is an octane booster that allows you to get better performance from your engine.
The most common effects of creatine include bigger muscles and increased production of muscle tissue.
This translates into more repetitions, more weight lifted and/or the ability to sprint faster. More work equals more muscle and more muscle equals increased strength and endurance.
In addition to helping to build muscle, creatine has been shown to decrease muscle soreness and recovery time needed between work outs. Obviously, being sore can be a negative factor when it comes to working out.
Activities such as jogging or running may not benefit as much from creatine supplementation as weight lifting. The muscles work slower for these activities and seem to be able to restore ATP at a rate that meets the need.
Creatine occurs naturally and can be produced by the body. It is found in beef, pork, salmon, cod, herring and tuna.
But it's impractical to eat the amount of food needed to achieve the amount of creatine supplementation you desire. Creatine supplementation also allows you to know the exact amount of creatine you are getting.
The normal dose for creatine is between 5 and 10 grams per day. For the fastest results you can "load" the muscles by taking between 15-20 grams of creatine for approximately 5 days.
Once you've loaded the muscles, you can maintain the creatine level by taking the normal creatine dose approximately 30-60 minutes before a work out.
Because it is excreted through the kidneys, and due to the increased risk of dehydration, creatine supplements are not recommended for people with kidney disease.
When you first start taking creatine supplements you may notice an immediate gain of weight of between 2 to 5 pounds.
Creatine causes your muscles to store more water which seems to assist in building more muscle. This is a side effect that causes many people to think that creatine is similar to anabolic steroids. Creatine is an amino acid and does not build muscle in the body the same way that steroids do.
The results of creatine supplements vary from minor to significant depending on the person using them. A number of factors come into play that affects the outcome.
Age, sex, work out intensity and frequency as well as how much creatine store you start with all play a part in the results you will achieve.
If you suffer from any chronic illness or are on prescription medications for your heart, blood pressure or other medical conditions you should always consult your medical provider before taking creatine.
If you're looking to build muscle using only safe, effective ways, creatine may be the supplement to help you do it.
About the author:
Shawn Lebrun is a fitness trainer and natural bodybuilder. Build muscle, lose fat, and get the body you've always wanted this year by checking out Shawn's informational programs: Shawn LeBrun Fitness programs
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Do you think an Energy Bar will make you energetic, or that a Power Bar will build muscle? That's what their marketers want you to believe. All foods give you calories (energy), but if you don't move and burn the calories you eat, you will store them as fat. How many Energy Bars do you think they'd sell if they called them Calorie Bars? If you're running a marathon, cycling 100 miles or hiking all day, energy bars are a convenient way to get the calories you need. But if you're sitting at a desk feeling sleepy, the last thing you need is an "Energy Bar"! That blast of refined carbohydrates and sugar will raise your blood sugar, causing you to pump out insulin, store the calories as fat and feel tired and hungry again in half an hour. Protein does not build muscle. YOU have to work against resistance to build muscle. When you build muscle, you use protein from the food you eat, but any extra protein you eat is stored as fat. A reasonably varied diet provides plenty of protein. If you are doing heavy weight training, you can eat a little more tuna, milk, beans or any other food source of protein. Protein bars, shakes and supplements are not better than food. Energy bars are made of sugar, refined carbohydrates and fats, fortified with small amounts of vitamins and minerals– the nutritional equivalent of a cookie and about 1/6 of a multivitamin pill. Protein bars add milk or soy powder. They are not more nutritious than a bowl of cereal, and they cost a lot more. Energy & Power Bars - $8.00-$20.00/pound $1-4/serving
Breakfast Bars - $6.00/pound $.75-$1/serving
Oatmeal Cookies $3.00/pound $.30/serving
Cheerios - $2.50/pound $.20/serving
Vitamin pill $.16/day
Whole grains - $0.89/pound $.05/serving No bars provide "complete nutrition," and...
Examiner.com - Found Jan. 23, 2012 Mixing short intense cardio into a strength training session will burn more fat than doing either type of exercise just by itself.
MSNBC - Found Jan. 20, 2012 Increasing your lean mass gives your metabolism a slight boost around the clock, since even at rest muscle cells burn more calories than fat.
Xconomy - Found Jan. 14, 2012 ... do retain some small amounts of brown fat tissue (usually along the back) which sends signals to burn excess white fat, Tartaglia says.
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