New Korean

Especially when learning how to build muscle fast, one of the most important aspects that should be taken care of is formulating the right nutritional plan. As we all know, it should have the correct amount of vitamins and nutrients so as to amp up your body with the right energy levels and help you last through the entire duration of the muscle building routine. Also, knowing what to eat will help ensure growth of quality mass instead of all that flab. One of the most important and key nutrients that should be included in your diet strategy is protein. As most bodybuilders should understand, taking adequate amounts of this macronutrient is essential. Typically, the body utilizes protein to repair damaged cells and build new ones. Yet, the downside is that the body cannot produce the needed protein completely on its own. Most especially during muscle building, it's likely that you'd be putting a lot of stress and tension on your muscular tissues, hence, it is needed to supp...

It's weird I know, but it is a genuine scientific fact, (and not a well-known one). According to the science and research that fat can burn calories; it is estimated that one pound of fat burns two calories per day. So is the solution to gain weight to burn more calories? Of course not, but it's interesting to know anyway. So what about Muscle? How much Calories does that Burn? Medical experts aren't very clear on how much muscle burn calories exactly, but it is calculated to burn between 5-6 calories per day. When you stop and think about it... it's like a drop in the ocean! Continue reading, and you'll realize that muscle doesn't really increase our metabolisms as you may have thought it would (or should for that matter). Adding and Subtracting A simple example would be that if you lost 20 pounds of pure fat; you'd be burning 40 less calories per day, right? And if you gained 10 pounds of pure muscle; you'd be burning 60 more calories per day. So aft...

The Evident Struggle to Lose Body Fat A friend of mine told me that now that he was in his late thirties, he couldn't lose any weight. He said that he went on a strict diet of eating nothing but chicken breasts and salads, as well as drinking green tea and mineral water. And after the first two weeks were over, he just gave up, because he only lost 1 pound. "At the rate that I'm going", he said, "It'll take me over a year for me to lose the 30 pounds of weight that's been bothering me". But if only he had kept to his diet... Whenever I give advice about dieting, I always tell them that "the first 2 weeks are like a runway..." And once you've reached the end of the runway (after 2 weeks) your body will adjust, and switch into "fat burning mode". Your body will in "fat storing mode" if you don't exercise regularly. And also... your body needs to be in a "semi-fasted" state (which is basically eating less...

1. High Fat and High Carb Foods Foods that are high in fat and carbs promote high blood pressure levels, increased fat storage, decreased carbohydrate conversion, and erratic insulin levels. So what types of foods can cause these problems? Well, for starters all fried foods, sugar glazed foods such as donuts, pasta's covered in sauces, most restaurant foods, and nearly all fast foods. 2. Fruit Juices And Sodas Processed fruit juice is normally only 5% real juice and 95% sugar. Since when is that much sugar a good thing? And really, did you think we were going to endorse drinking sodas? These drinks pack a ton of calories without any health benefit whatsoever. It is better to fresh squeeze your own juices and drinks, or better yet, just stick to good-old-fashioned water. 3. Candy Yeah, let's just jack our insulin levels up real bad. When your insulin levels spike you get hungry, and when you get hungry, you eat more calories than necessary... generally, processed foods which ...

If you regularly hit the gym in order to build muscle, you will no doubt be constantly on the look out for good sources of protein. It's an endless, ongoing battle to find a good quality protein source with every small meal and if you follow popular advice, you're looking at doing this six times a day. No doubt you'll have come across the protein sources listed below, but they serve as a good reminder that they really are the best sources of protein available. Chicken Breasts . Chicken is arguably the most popular source of protein available. It's tasty, versatile and absolutely heaving with good quality protein. An average chicken breast will offer you a very generous 30g of protein and the cherry on the top - they hardly have any fat. The only downside to chicken is that it can get quite expensive, especially if you insist on free range (like you should). Tuna.  Tinned Tuna flakes and tuna steaks are another perfect source of high quality protein. It does have its d...

Getting the best possible meal in you before an intense workout is of vital importance when it comes to lifting the most weights and stimulating the most muscle mass. It is what will push you through the workout and give you all the protein, nutrients and energy your body needs to successfully perform at its best. There are 3 main macronutrients: proteins, carbohydrates and fats. You must consume a combination of these for the most effective pre workout meal Protein Protein is by far the most important of the three, if you can only have one eat protein before your workout. The protein will give you muscles the building blocks they will need once you start to break down you muscle mass in the gym. The best protein to eat would be sources that are of the highest quality and will be absorbed quickly by your muscles for the fastest repair and growth. The highest quality and fastest digesting protein is whey protein, closely followed by eggs. Either have a protein shake and mix in the othe...

Flaunting a flat and toned midriff has more to do than simply make you look great in your beach suit. Trimming the fat around the midsection can also help improve your health and keep chronic ailments such as cardiovascular problems at bay. We've seen many struggling to get the six pack they've always desired to have. It takes more than hard work and exercise to get your 6-pack abs to really pop. It involves strategizing and sticking with the right diets for abs. After all, if you exercise regularly and don't watch what you put into your mouth at every meal, success will always remain elusive. In this short article we've broken down diets for abs not by the foods you should eat and avoid, but according to macro and micro-nutrients you should include in your diet. Protein When aiming for the six pack abs look, your daily intake of protein must be high. Protein has triple benefits. It accelerates the metabolic rate, prevents the loss of lean muscle mass and keeps you fro...

Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you’re getting these nutrients from, diet and nutrition tends to be the area people screw up the most. In fact, our diet plan is often the area we barely even care about in the first place. I hear it all the time. People tell me all about their workout routines and what exercises and muscle groups they train on what days and how much weight they lift for how many sets and reps and blah blah blah, but when I ask them about their diet plan, the answer is usually “it’s okay” or “I think it’s pretty good.” In reality however it’s often terrible, and it’s the #1 reason you’re not losing fat or building muscle or getting the results you want. The truth is, if your diet plan isn’t set up the way it...

Build muscle is half about training hard and creating muscle stimulation through your workouts. The other half is rest and nutrition. For your body to build muscle it needs protein. Protein is the only macro nutrient it can use as building blocks for muscle tissue. Consuming whey protein is a great way to boost your protein intake, but how much should you take? Whey is only a supplement Whey protein is a supplement, so you should use it as one. It should supplement your current diet and protein intake. Whey protein should never replace high quality solid protein sources. It should be used to boost and ease the intake of protein throughout the day. Whey is pure protein extracted from milk. It contains a good amino acid profile, but doesn't have much else to offer. Eat solid sources of protein that contain vitamins, minerals, healthy fats and creatine. Use it in between meals Most people eat 3 solid meals a day. This isn't enough for someone training intensely and trying to g...

So not too long ago I was talking with a friend on the phone. Something that was brought to my attention was... perspective. After winning Skip La Cour's 6 Month Bulking And Cutting Program Challenge, my focuses had shifted BIG TIME. Did I still eat, sleep, and dream about building muscle? No doubt! But it just wasn't as extreme. I noticed myself doing things I never would have normally done like using my phone while at the gym, spontaneously switching up exercises, and many times not putting the max amount of intensity into my training like I should. My priorities had switched, and I now saw this lifestyle of building muscle through a different set of 'glasses'. What the hell does this have to do with eating a certain amount of protein per day to build muscle? There is always a reason for my madness! I mentioned perspective, because when it comes to eating a certain amount of protein per day, I have come across a better way of going about that situation. When it com...

When it comes to bulking up and gaining muscle mass it is mostly about the food you eat. As long as you have a good workout plan that is stimulating muscle growth, the main thing you will want to do is supple the muscles with the correct nutrients they need to optimally recover and grow. This article will show you the best carbs to eat for muscle and weight gain. The best carbohydrates to eat The best carbs for muscle building are vegetables and fruits. These are the only carbohydrates your body needs. Limiting your carbs to just these two types will greatly benefit your muscle gains. You will eat more vegetables and increase your vitamin and mineral content immensely. Carbohydrates are not as essential in the human diet as proteins and fats are. You only need a low amount to keep up the stores that are burnt from intense exercise and brain activity. Your body doesn't need carbs as much as it needs protein and fats. You can actually survive absolutely fine with no carbs at all i...

Vitamin D3 is biologically an active form of Vitamin D. Many diseases and problems can be controlled and eliminated due to vitamin D3 benefits. Following are vitamin D3 benefits: a) Prevention of Osteomalacia and Muscle Weakness - Studies conducted in 2009 by "The Canadian Journal of Neurological Science" asserts that if vitamin d3 is present in substantial amount in the amount then it is capable of reversing osteomalacia which is the softening of the bones due to lack of vitamin D in the body. This would in turn reduce the risk of fractures and muscle weakness. b) Counters Inflammation - When vitamin D3 is present in the body in a suitable content, any type of inflammation is eliminated as it activates certain molecules which turn off the causal inflammatory genes. Experts believe that vitamin D3 induces an inhibitor of pro-inflammatory transcription factor; Nuclear Factor Kappa (NFkB) called IkBa. c) Mood Stabilizer - Vitamin D3 is needed by the brain to function optimall...