Just because you’re not at home, in your same city, off traveling somewhere that doesn’t mean you have to stop the progress you’ve been making in building muscle mass and gaining weight. Read our latest article to find out some tips that will keep you consistent with your exercise workout routine:
Sports is one of the best practices one can adopt in order to stay healthy. Almost every sport involves mental and physical exertion. People who keep themselves linked to sports and maintain a good diet are mostly seen to be in good physical shape. Working out in gym is one of the toughest physical exertions one has to follow in order to increase the size of muscles. The exercises that are done in the gym can help to gain and also loose weight. It depends on what you need to do and for that what to have to do. An experienced instructor while working out in gym is always helpful as most of the people do not know the technicalities involved in gym exercises.
Mostly people workout in gym to get more muscular and be in better physical shape. It is tough to workout everyday but after some time when results are seen one enjoys to workout in gym. Exercise in gym involve muscular contraction and expansion and when muscles are contracted and relaxed with more weight from time to time get more stretched and if we provide proper food energy to them their size increases. This results in an increase in the body weight. Hence, regular workout in gym with proper intake of diet and taking adequate rest is always helpful for gaining weight.
A workout training split is when you take your entire body and divide it up into different training sessions. Some training splits are designed with muscle building and weight gain in mind, others for cardiovascular endurance, and others for a specific sport. There are tons of ways to create your workout program’s split. Some very popular ones are “whole body splits”, in which you basically, as the name implies, train the entire body in that session. Another well known split is the “upper body / lower body” split, which you train in one session the muscles in the upper body, and in another session the muscles in the lower body.
Some also love the “push / pull” split, where you work out muscles that are “pushing” muscles, such as the chest, triceps, and shoulders, and at another training session you would train the muscles involved in “pulling”, as is the case with your lats, biceps, and forearms. And on and on. Now, which workout is best to perform will depend on what you’re aiming for. In this case, if you’re reading my site, you’re mainly after straight up hypertrophy, aka gaining weight, size, and muscle building. You’ll have to take into account that you can’t group together too many muscles in one session since that would make it hard to get in the amount of volume, sets, reps, and time that it takes to properly stimulate a particular body part to grow in size.
I’m beginning to see a lot of articles in several bodybuilding magazines that are recommending workout programs centered around raising your metabolism, keeping yourself huffing puffing, using explosive movements, etc. These are very good training routines. However, keep in mind what your primary goal is…..muscle building and gaining weight. They enhance the overall physique, however:
One of the very few issues that I have with these types of workouts is that you don’t really get a pump in any particular muscle group. Not that the pump alone is important for muscle building / weight gain purposes, aka hypertrophy, but it is an important piece of the puzzle, none the less. These types of workout are excellent for speeding the metabolism, helping you use muscles you don’t normally, etc., etc., but just realize that for pure size, you’re going to have to tweak them.
You can open up and read every month in just about every muscle building / weight gain magazine the same run-of-the-mill article about how vitamins are important. Which they are, the only problem is that the amounts and dosages recommended are much higher than what is actually needed, even if you are a participating in an intense workout program to build muscle mass naturally and gain quality weight.
The very popular show “20 / 20″ recently had an investigative report that questioned the use of mega-dosages of vitamins, even interviewing individuals that religiously took all of their vitamins and minerals……but it was revealed that mega dosages provided no advantage what so ever. That is, of course, if you consider wasting your hard earned money on yellow urine is considered an advantage!
Do you find yourself begging your child to put down their video games and get some exercise? Many children stiffen up just hearing the word exercise. What happened to the days of running around outside with friend, coming home for dinner, and when you were done you were out the door again? Unfortunately, those days are long gone and our children are now suffering from a multitude of diseases and illnesses because of this.
I have found a great way to get our children to exercise without them even knowing. By signing your child up for extracurricular activities, they will be socializing, having fun, and secretly getting a good amount of exercise. Almost any sport will do, baseball, football, soccer, dance, just name it. As long as your child is up and moving, you have accomplished your goal.
Not only will your child unknowingly be exercising, but also they will be having fun and so will you. Your child’s participation in a group will benefit them for many years to come. Sports teach children wonderful tools to use in social situations and they tend to steer away from any bad influences. Your child will also be more confident and comfortable in their own skin.
That’s a very good question, especially if you are looking to instill in young people excellent life long habits, such as engaging in a workout program to maintain health, strength, and lean muscle mass, with minimal body fat. Read our new article to see if it’s okay, or not, to have your kid workout:
Hey women, muscle building and gaining quality weight isn’t just for the big guys. Sure, you may not want to go walking around looking like Arnold with long hair, but working out with weights consistently is key to having a nice, defined, sculpted body. Read our latest article to find out more:
Getting to the gym every day and sticking with a basic workout routine is much easier to do if you have an exercise partner. Determine what kind of routine you would like to follow and what your workout goals are. Once you have a good idea of what you want, search for someone that has similar goals. Check with your friends and coworkers or maybe a family member to see if anyone would like to join you. Configure a routine that alternates so you do not get bored with your workout program.
Remember, it is not necessary for you and your partner to share the same exact routine. Maybe he/she would like to use the treadmill while you cycle or take a swim while you go for a run. Having someone there with you is much more motivating than going alone. Take your water breaks together and do some stretching together before you continue your separate routines. Perhaps your spouse would like to get into the program as well. This would enable you to pursue other options such as maintaining a healthy diet.
Everyone knows that you need to gain healthy muscle weight in order to lose fat, but not everyone has access to a gym. For those of you that don’t even own a small hand weight set there are things around the house you can use instead. Things like a can of vegetables from your kitchen cabinet can be an instant hand weight. Not bad for .50 a can! Use it do arm curls and then heat it up for dinner.
If you are more advanced and need heavier weights, filling up an empty milk carton with water can do the trick. It will weigh about eight pounds! You could also fill an empty coffee can with coins and tape it shut. You wouldn’t believe how heavy a jar full of change really is!
Stay at home moms have a weight system right in front of them, their child. You can lift your baby slowly, up and down, while remembering to breath. Before you know it you will start feeling the burn. Babies and toddler are heavy! You can lift you child while sitting in a chair, or lay on the floor and lifting them over you. You’re gaining healthy muscle weight, burning calories, and also spending time with your child.
Trying to get into a good workout routine is not that difficult, if
you can find one that you enjoy. Many gyms offer classes that enable
you to receive the motivation and encouragement you need during your
workout. The gym I used had Spinning classes and I loved them! You
cycle for about an hour, maybe an hour and a half. The classes are
offered every day of the week at convenient times. It is good to try
out the class with a few different instructors until you find the one
you like best.
The program began with adequate stretching to prevent any cramps or
injury. Then the instructor would turn up some music and get on a
microphone. We started with minimal resistance and increased
throughout the program. There are times when you get so exhausted that
you want to give up, but that is when the leader chimes in. You would
hear over the microphone things like, “keep going, you are almost
done” or “think about that burger you ate this week.” Spinning is a
great workout!
Sure, it’s pretty easy to pick out a workout routine that you can use at any commercial gym, with so many pieces of exercise equipment to choose from. However, what happens when you decide to save that membership money and work out at home? Read this article to find out:
Most bodybuilding supplements are worthless, but there are one or two that could assist you in certain aspects of improving your overall health and well-being, especially if you don’t get those particular nutrients from your diet and nutritional habits. Read our latest article to find out more:
IFBB professional bodybuilder Milos Sarvec, also known as very sought-after contest dieting guru, in which he has helped many bodybuilders hold on to hard earned muscle mass they have built from intense weight training from their workout routines…all while burning and shedding body fat to get well-defined and ripped, was recently quoted by Bill Dobbins in a recent article on his take about the whole “how to diet and what to cut out…carbs or fats…low protein or high protein, etc., etc.”. What he says should be a wake up call to any weight trainer who buys into the whole high protein / low carb / high fat craze that’s been brainwashed into many’s brains.
In the article he says, “I’m not surprised by the findings of this study…Over the years, I’ve seen competition bodybuilders - whose training and diet programs are among the most rigorous in the world - try a lot of different diets. I’ve seen some very strange approaches to eating and weight loss, but the one thing they all had in common, if they were successful, was taking in less food — reducing calories. Some bodybuilders did more cardio, some less. But to get in shape they all had to eat less. That’s the unchanging common denominator.”
How interesting. And how true. If you’re trying to gain weight, build muscle mass naturally, shed body fat fast, or all of the above, don’t get caught up in the whole “macronutrients” (protein / carbohydrates / fats) game….because as I’ve said time and time again, calories rule at the end of the day!!!
Better think twice before you spend your hard earned money on a bottle of water to help hydrate your muscle building workout. According to Janet Majeski bottled water may not be as safe or healthier than most people think.
Here’s just two eye opening facts:
1) More than 25 percent of bottled water comes from a public source (meaning that your tap water is better regulated).
2) Many of the plastic bottles used can leach chemicals into the water if the bottles get hot (which happens pretty often, wouldn’t you say?).
So, yes, drinking a lot of water to help build muscle and gain weight is very important, just because it comes out of the store doesn’t make it any better!
Hold off on those oranges, buddy! Sure, as soon as you get the sniffles one of the first things recommended to you is to take some vitamin C. You need vitamin C, as it’s extremely vital, but not too much. Read the latest muscle building article that goes in depth concerning this:
That’s right, caffeine has its huge upside, but for skinny weight lifters, too much of a good thing could slow down your weight gain. Read the new article to find out why and how to get around this:
Flex magazine printed a quote by IFBB professional bodybuilder Armin Sholz regarding the connection between getting a strong pump in muscle building and weight gain.
He says “I never use extremely heavy weights. I’ve tried many times, but at the end of those workouts I cannot honestly tell myself ‘I’ve trained that muscle enough’. At all times, my goal is to have a really good feeling in the muscle and a deep burning pain at the end of the set - by any means necessary”.
Very interesting comment by the muscle mass monster. Here’s a man that obviously knows how to gain weight and build muscle mass, and he even recognizes that it isn’t about pushing heavy weights, but in fact what’s going on inside the muscle!
Sure, certain individuals may lose a ton of “weight” in the first 2 weeks or so of a low carb diet, but it isn’t fat that they’re burning off! And if you are trying to build muscle mass while maintaining low body fat levels, then this new article I’ve just posted is a must read….Australian study included and all.
Muscle Building Article - Low Calorie vs Low Carb For Fat Burning
According to M&F, a new study in the journal Cell Metabolism details how when researchers caused obese mice to grow muscle, they found that the genetically reprogrammed rodents lost fat and showed signs of metabolic improvements. The study suggested that replacing fat with muscle fibers helps increase the metabolism.
Well, if you’ve read this blog you know by now that the most effective way of building muscle is the proper weight training program coupled with the correct form of eating. All of which is not only going to help build muscle, but also burn body fat. This really isn’t earth-shattering news, as we’ve always known that a byproduct of hard and intense weight lifting in the correct style of routine works at both muscle building and fat burning. This study just pretty much backs that up.
A huge stereotype that has been around for some time now is that many believe that bodybuilders and athletes in general that are black are more genetically predispositioned to build more muscle mass than white individuals.
Well, Muscular Development cites a study that’s reported in the Medicine Science Sports Exercise of research done at the University of Maryland. They took nearly 200 black and white individuals. For ten weeks they were made to perform leg extensions on only one leg, that way the could compare the results against each other. After study was finished, they measured any muscle built or fat lost in the trained area…..and discovered that there was absolutely no advantage in gains in muscle mass or fat lossed amongst the different races.
Yet another long-believed bodybuilding myth that many have had their heads in the sand about for the longest now.
Well, not work, per say, but not provide any advantage in building muscle mass. We’re talking about IGF-1 here. This hormone happens to be used by many to gain more muscle tissue, but a study in Maryland may prove otherwise.
The big problem with anabolic / androgenic steroids is that not only do they help to gain weight and build muscle mass, but they affect in one way or another, positively or negatively just about every organ in the body……and that’s not good. In addition to working on muscular tissue, they also place a strain on organs like your livers and kidneys (dosage, frequency, time on, time off, etc…..of course, all affect to what degree the effects are).
Well, presently, labs are working on SARMs, which stands for Selective Androgen Receptor Modulators. The humongous upside to this is that these chemicals are designed to work on “selective” or specific areas of the body, not overall like regular steroids. So, they can literally designed a chemical that will work on increasing your muscle tissue, yet not affect other organs.
Pharmaceutical company Merk & Company signed a $500 million deal with another company GTx to produce, develop, test, and market SARMs. They are the only ones that have the rights to this, so ignore any shady bodybuilding supplement company that begins to claim that they are releasing any kind of “SARMs-like” muscle building / weight gaining supplement!
Getting in fiber, preferably via vegetables, is one of the biggest things you hear about maintaining and / or improving your health and overall muscle building efforts. Well, eating raw vegetables at least three times a month can reduce your risk of contracting cancer in the bladder by 40%, according to a column by Beck Holman.
My take: Again, fiber nor veggies, whether they be raw or cooked, have anything “magical” about them in regards to gaining weight and building muscle mass, however, getting in some fiber here and there does help keep your digestive system in tract, which is directly responsible for having to process all of those calories you’re supposed to be eating to gain weight and build muscle.
Yeah, yeah. More good news about red wine. It has now been shown to be a good thing for your teeth. It has now been discovered that it is great at reducing dental plaque. So what’s that got to do with building muscle mass? Well, you’ll have a prettier smile while you’re posing for your pictures showing off your hard earned muscle!
Yes, when you get your blood drawn at the doctor to get a full panel check-up, some of those liver and kidney function tests can be thrown of if you workout to gain weight and build lean muscle mass.
Find out why:
Gain Weight - Weight Lifting & Liver Tests
According to Becky Holman, fish in your diet may cut Alzheimer’s risk in half. Just three servings a week will do it….salmon, herring, or even mackerel will get the job done.
My Take: Hey, anything that MAY help prevent any type of illness is a good thing to keep in mind, just don’t become obsessed about it.
The very popular bike-building show, American Chopper, which airs on TLC, will be airing an episode that features the supplement company BSN, the same company that endorses ex-Mr. Olympia Ronnie Coleman, on April 24th, 9:00 pm, eastern time zone.
For anyone that’s a big bodybuilding fan, and fan of Ronnie Coleman, this will be an interesting episode to watch, whether you’re chopper fan or not.
That’s right, all of those pro bodybuilders from the 60’s and 70’s may have been right all along, with their massive eating of foods high in saturated fat. Even though for decades this fat has been considered a huge enemy against gaining weight and lean muscle mass, my latest articles states the opposite.
Read my latest gain weight and build muscle article.
Just goes to show how shady and untrustworthy most muscle building / weight gain supplement manufacturers are;
According to mlive.com, federal agents seized more than $1.3 million in illegal dietary supplements from a Brighton business that markets products to bodybuilders, authorities announced Friday.
U.S. Marshals confiscated the items Wednesday at a warehouse of LG Sciences, LLC, located on Whitmore Lake Road, because the products contain unapproved food additives or dietary ingredients that violate the law, according to a statement from the U.S. Food and Drug Administration.
Products seized were marketed and distributed online and in retail stores under the names Methyl 1-D, Methyl 1-D XL and Formadrol Extreme XL.
The FDA said the seized products previously were tested and found to contain one or more unapproved food additives and/or dietary ingredients that had not been studied to ensure they wouldn’t cause illness or injury.
In March 2006, the FDA warned a company called Legal Gear - the predecessor to LG Sciences - to cease distribution of another product that was marketed as a dietary supplement but was actually an unapproved new drug containing synthetic steroids, the government’s statement said.
……incredible!
Did you know that you can raise your natural growth hormone levels 3 - 5 times higher from an intense weight lifting session than you can from any expensive HGH muscle building / weight gain supplement?
Read my latest article to find out why you shouldn’t burn your cash on any of them:
Growth Hormone Bodybuilding Supplement Article
Growth hormone, aka HGH, is found naturally within the body. Some of its roles are the increase of using fat as fuel, which leads to more muscular definition, as well as increased muscle building and quality weight gain.
Researchers at Loughborough University, which is located in England, found that growth hormone levels in sprint-trained athletes reached 25 times their resting levels around 30 minutes after they completed, get this, a 30 second all-out, super-high intensity sprint. Pretty interesting.
I remember reading about this same finding, perhaps by some other university, many years ago in a bodybuilding magazine. Interesting indeed, but I honestly don’t know if an all-out 30 second sprint is actually going to make a significant difference in the amount of weight you gain or muscle you build. Sure, the sprint was found to raise your growth hormone levels 25 times higher than normal……BUT is this still enough to cause a visible change. Is 25 times more than normal enough, or does the body require 100’s of times above normal.
Test and see.
Alli is the latest body fat lowering drug, aka Xenical, that many are placing the hearts and souls on to keep their fat levels at bay while they try to gain weight and build muscle mass. Well, check out my latest article to discover the truth about this over the counter medication:
According to GetBig, there have been some new, major signings of two of the most popular competitive bodybuilders joining new muscle building magazines.
First off, Dexter Jackson, who’s on a hot streak of winning the last 3 professional shows, has left Muscular Development, where he was at for several years, and has gone over to Flex magazine. This is somewhat surprising to some, knowing the immense popularity of Muscular Development, but I wonder, just wonder, him leaving MD has anything to do with the rumor going around that Muscle Tech supplements will no longer have an ad relationship with MD. We all know that Dexter is sponsored by Muscle Tech. Could the two have correlation???
Second, Lee Priest will be apparently leaving MuscleMag International and will be going back to Muscular Development. Very interesting, seeing as how that ended pretty ugly the last time around.
Regardless, us muscle building fans are simply happy that they will be somewhere, regardless of what magazine. Keep up the good work, gents!
MH has written in a recent column some very interesting information regarding good old butter. It mentions that most of the fat is composed of palmitic and stearic acids. Research shows these saturated fatty acids either have no effect on your cholesterol or actually improve it.
Well, take a further look at some of these facts and figures:
1 pat of butter contains just 36 calories, and the fat it provides helps you feel full longer
Butter is one of the top sources of CLA, a natural fat that’s been shown to fight cancer
Studies show the fat in butter improves your body’s ability to absorb vitamins A, E, D, and K.
All’s I got to say is “Can ya please pass the butter?!”
Now a days, anything that’s “white” or “refined” is instantly labeled as being bad for muscular definition and quality weight gain, when it comes to bodybuilding / fitness nutrition. For example, white bread, white potatoes, etc. One of the main reasons for this is because they feel that anything white and refined causes huge spikes in your insulin levels, which many feel helps store body fat.
Well, according to a column in Men’s Health, white potatoes and sweet potatoes have complementary nutritional differences; one isn’t necessarily better than the other. For instance, sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals, such as iron, magnesium, and potassiu.
As for the scam known as the Glycemic Index, sweet potatoes are lower on the scale, but baked white potatoes typically aren’t eaten without cheese, sour cream, or butter. These toppings contain fat, which lowers the glycemic index of a meal.
The form in which you consume a potato, continues to report the column, for instance, a whole baked potato versus a processed potato that’s used to make chips, is more important than if it’s a white potato or sweet potato.
So much for the whole “white / refined” bashing!
One of the biggest selling muscle building supplements known as ZMA is nothing but a good way to burn a deep hole in your wallet. If you are using it thinking it’s helping you build muscle mass and gain weight by raising your natural testosterone levels, you need to read my latest article:
Dexter Jackson, fresh off of a third Arnold Classic win, has taken the crown once again at this year’s Australian Pro. Dex once again brought his incredible display of sinew, muscular definition, and mass…..all with awesome symmetry. The rest of the results are as follows:
Melvin Anthony finished second, while Moe Elmoussawi (third), Toney Freeman (fourth), Troy Alves (fifth) and Ronnie Rockel (sixth) rounded out the top six.
Sun exposure increases levels of hormones called melanocortins, which cause the skin to darken, otherwise known as tanning. These hormones work with leptin to control appetite while helping to increase the signals that stimulate fat burning in your cells. There is plenty of evidence from animal studies and laboratory work that supports these effects.
Now, just because building muscle mass or gaining weight is your primary goal, that doesn’t mean that you are going to throw muscle definition, aka “cuts”, to the wind. Although right now you may be focusing on getting physically bigger in mass / size, you don’t want to turn into a “chubykins” either. So, building muscle while maintaining low levels of body fat are a must.
According to the Journal of Strength and Conditioning Research, the key to which exercise, between the bench press or the pushups, is better for isolating the chest, lies in your hand position. A recent study revealed that for both exercises the triceps are more active with a narrow hand position. The pectoralis major, on the other hand, is more active with a narrow hand position for pushups only. During a bench press the pectoralis major is more active with a wide grip. By changing your grip on the bench press you’ll change the emphasis from one muscle to the other.
I feel that the more you isolate a particular muscle that you’re trying to build, the more likely you are to develop it. So if muscle building and weight gain is what you’re after, isolate, isolate, isolate!
According to Allergy and Asthma Solution by Dr. Dean Mitchell if you leave your gym sneezing, wheezing, or feeling congested, the facility could be making you sick….literally. A lot of weight lifting gyms are humid, enclosed environments that aggrevate allergies because of subpar ventilation systems (HVAC). If you symptoms aren’t the result of a cold, consider checking it out with your doctor for an allergy test to determine the cause of your symptoms. Gyms full of dust and / or mold may force you to change the gym you currently workout at.
I remember when I used to be a member of a certain weight lifting gym. The place was fairly old, so their ventilation system was down right horrible. I used to always end up feeling sick to my stomach, and almost light headed when working out. I used to have to go outside once or twice just to get some fresh air. And that was by far the only location that I would get that way when training to building muscle and gain weight. So the physical environment does have an impact on your muscular performance.
As reported in a column in MuscleMag International, the average cutting board has 370 times more bacteria than a toilet seat. When you purchase a cutting board, go with pine, which has been proven to harbor 20% fewer E. coli colonies than plastic and beech wood. Cut down your risk of food poisoning by ditching that old cutting board and starting fresh with a new pine board. You should also use different cutting boards for vegetables and meat to avoid cross contamination. Soak boards after use in hot soapy water to kill bacteria.
As I’ve always written, calories from regular food is what will really make a difference with your weight gain / muscle building goals…..so you’ve got to make sure that you aren’t pushing contaminated food into your stomach.
According to a column in Men’s Health, narrowing your grip while performing presses for chest reduces your risk of injury, states a new study in Strength and Conditioning Journal. The reason is that you can’t over-rotate your shoulders, which is a mistake that plays a role in almost 20% of weight lifting injuries.
The narrow grip won’t reduce your strength or muscle building gains. Place your hands no farther than shoulder width apart. Also, be sure to keep your elbows tucked in at your sides at a approximately a 45 degree angle to your torso. This also reduces stress on your shoulder joints and rotator cuffs.
My take: As many of you already know, I’m not a fan at all of the barbell for almost any upper body exercise. Cables, dumbbells, and machines are much safer and effective (…..yes, I said even “machines”). You are going to get any weight gaining or muscle building done if your rotator cuffs are shot, trust me!
Read my latest article on another waste-of-good-money supplement, namely creatine - amino acid supplements. In this article I cite a brand new study that has revealed its ineffectiveness.
Check it out:
Don’t Waste Your Money On Creatine - Amino Acid Supplements!
According to a report released by Reuters, researchers have concluded that energy drinks may give you not only a but of energy but also an elevated heart rate (pulse) and high blood pressure. If you suffer from high blood pressure or heart disease, you should avoid energy drinks because they could interfere with your prescriptions meds.
I’d also like to add that you shouldn’t be wasting any of your hard earned cash on energy drinks to begin with. They are one of the biggest scams going around. Take a look at what the main ingredient is in all of them and you’ll be surprised to find out that it is caffeine. So basically you’re over-paying for sugar flavored coffee when you buy these things. I understand that in order for muscle building to take effect and to set the weight gain wheels in motion intense weight training is a must, and getting psyched up for these training sessions are important. I agree, caffeine is excellent and cheap………..just don’t get it in the form of an “energy drink”.
This week on Pro Bodybuilding Weekly they speak to Phil Heath, the newly crowned IronMan Pro champion, and the hosts go into a detailed observation of the contest overall.
Over at MD Radio, in addition to speaking about the contest, they also talk to Flex Wheeler and Shawn Ray. Also, they speak to IFBB professional Kenny Jones. In addition, they also touch briefly the very sad death of Shellie Beatty.
Yet another dietary supplement aimed at helping you building muscle, or burn fat, has allegedly been found to be laced with an illegal prescription drug…..Clenbuterol.
Read about it in my latest weight gaining / truth-exposing article:
Latest muscle building / gain weight article
During the process of growing and shipping fruits and vegetables, pesticide residue and pathogens can be picked up, including trace amounts of salmonella and E. coli. If you can, purchase locally grown produce from a farmers market. The fewer people produce has been in contact with, the better. Wash all produce in water for at least 20 seconds just before eating. Don’t wash everything at once because washing speeds up spoilage; wash only what you’re about to prepare. Rinse prepackaged salads, even when they are labeled prewashed, to be on the safe side.
SOURCE: MuscleMag column
My take: being that a high calorie diet is crucial when trying to build muscle mass and gain weight naturally, you must be careful with the safety of what you put in your mouth. Trust me, knowing from personal experience, food poisoning is no fun activity!
Former American Gladiator Shelly Beatie, aka “Siren”, died on February 13th, according to Dave Palumbo. The actual cause of death has not been made public yet. She was married to in the past to Muscular Development’s John Romano.
She was an accomplished competitor in bodybuilding and fitness. She will be sorely missed not only in the muscle building world, but all over.
Recently, researchers conducted a study in which they had several individuals drink half a quart of cold water, to which then afterwards they measured how many extra calories were burned off. (Just so you’ll know, when you drink cold water, as opposed to warm or hot water, it takes energy to “heat up” a little that water when it enters the body. This “energy” that it takes to heat the water up is technically calories being used to heat the water, since calories are a form of energy).
The study was done on 7 men and 7 women. They found that their metabolism increased by 30% within 10 minutes of drinking the cold water. This metabolism increase lasted for about an hour or so.
How many extra calories were burned off?
The equivalent of 100 extra calories.
Now, my take: I don’t really feel like an extra 100 calories being burned off is a big deal in the grand scheme of things. However, if you are drinking a lot more than a quart of cold water per day, then instead of burning an extra 100 calories just from drinking that, you may be burning an extra 200 or 300 calories, which then, in my opinion, will definitely help you get into the oh-so-important calorie deficit that’s needed to burn off body fat and show off your muscle building efforts by enhanced muscular definition.
Hey, it’s free, so give it a try!