Where Knowledge Rules

Health & Fitness:

Exercise

Get a Widget for this title

Ways to increase muscle mass

Exercise and diet are the building blocks necessary to increase muscle mass. Enthusiastic bodybuilders often add supplements to their diet to speed up and increase muscle buildup as well as minimize muscle soreness. Getting stronger and leaner means a healthier body, and supplements can help you meet these goals. A bodybuilding program should include Whey Protein, Creatine, L-Glutamine, L-Carnosine, and L-Carnitine. Lifting iron in a structured manner is how muscle growth is achieved, but only when properly fueled. Diet plays a very important role, because without the protein, carbohydrates and fat, muscle growth cannot happen.

Most important for muscle growth is whey protein. Taken one hour after a weightlifting session, this supplement is absorbed rapidly, sending amino acids to muscles to speed their recovery and growth. Whey protein recharges muscle energy and decreases mental fatigue, making your workouts more effective than by diet alone. The branched chain amino acids contained in whey especially are great for preserving muscle and burning fat, thus maximizing the training effect. When you first wake up, have a serving of nutritious whey protein to replenish your muscles from the previous day's workout. Then drink a cup of ephedra tea, which aids in fat burning, along with a sensible breakfast. At dinner, eat a light, low fat meal to prevent fat storage when you sleep.

L-Glutamine, is a great muscle-building supplement that promotes muscle growth and post-workout recuperation. It is also known to stimulate growth hormone production, essential in the recuperation process. Take 1-2 grams daily.

Creatine phosphate in the muscles can be depleted fast, but 5 grams of this supplement can beef up your levels of energy to train harder and longer, boosting muscle mass and strength.

L-Carnosine, a powerful antioxidant, is wonderful for boosting endurance. It will help you get one more rep when you're hurting, and help with workout recovery. 100-200mg daily is a good dosage.

L-Carnitine, a super weight loss supplement, helps burn body fat. You'll want 250-500 mg. A day. Stay away from pro-hormones, like androstenedione. Studies have shown that they do not improve the fat/muscle ratio, or improve muscle strength. Even worse, they increase estrogen in men, which increases risk for heart disease. The herb tribulis supposedly raises hormones that increase testosterone levels in men. But, its effectiveness has never been proven. It also has no effect on body composition or strength improvement.




You can achieve a healthy lifestyle, lose that beer belly and build serious muscle mass with intelligent supplements, good nutrition, and regular exercise. Keep lifting that iron, you're doing great

Learn more about this author, Anthony Stemke.
Contact this writer Click here to send this author comments or questions.


Below are the top articles rated and ranked by Helium members on:

Ways to increase muscle mass

  • 1 of 36

    by Cory Davison

    Admit it, at some point or another you've wanted those mountainous biceps, huge chest, and killer abs. However, wanting

    read more

  • 2 of 36

    by Al Graven

    Gaining muscle mass is a quest that has sold a lot of magazines, supplements, gym memberships, and hopes and dreams. And

    read more

  • 3 of 36

    by David Thackston

    Getting big is not the easiest thing in the world, but gaining muscle mass doesn't have to be the hardest either. With a

    read more

  • 4 of 36

    by Peter O'Donnell

    The most important thing to remember when trying to gain muscle mass is that it won't happen overnight, it's the same concept

    read more

  • 5 of 36

    by Gabriel Kage

    It's hard not to stare at the physical specimens who walk around the gym with bodies like Greek gods. You're sitting their

    read more

View All Articles on:
Ways to increase muscle mass

Add your voice

Know something about Ways to increase muscle mass?
We want to hear your view. Write_penWrite now!

Helium Debate

Cast your vote!

Is it safe to do yoga while pregnant?

Click for your side.

235799

Featured Partner

eSpindle Learning

eSpindle Learning builds literacy one word at a time. Our mission is to help learners of all skill levels develop ...more

What is Helium? | Buy Web Content | Contact Us | Privacy | User agreement | DMCA | User Tools | Help | Community | Helium’s Official Blog | Link to Helium

Helium, Inc.
200 Brickstone Square Andover, MA 01810 USA