Tag Archives: build lean muscle

Bodybuilding Tips – How To Build Lean Muscle

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Bodybuilding Tips – How To Build Lean Muscle

To build lean muscle and burn fat you need to undergo intense workouts. Training with lower intensity only burns calories during the activity. As soon as you stop the exercise, you will stop burning extra calories. This is because low intensity training hardly elevates the metabolism. However, intense training elevates the metabolism during the exercise and maintains this elevated state for up to 48-72 hours. Here are a few ways to add more intensity to your workout.

1) Perform shorter bouts of exercise – Short, training session (30-45 minutes) stimulate growth hormone release and minimizes the release of cortisol. Cortisol is a hormone that is released by your adrenal glands to help the body deal with a fight or flight response. It is often referred to as the “stress hormone.” If cortisol continues to be released into the system, fat gain will occur. This is because cortisol will breakdown your muscle for energy and increase fat deposits, especially in the abdominal region.

2) Cut down on your rest between set – You won’t be able to lift as much weight but cutting down on the duration of your rest between sets will keep your heart rate up and have you burning more calories. Shorter rest periods also cause the greatest increase in growth hormone response. Here’s an example of varying the rest periods between sets:

Start with moderate weights and rest 1 minute between sets. Then, lift heavier and rest 3 minutes between sets. Return to 1 minute rests for the next couple of sets and finish with only 30 seconds rests between your final sets. This can be applied to any muscle group.

 3) Use Intense Exercise Techniques – Using intense exercises techniques such as super sets or drop sets can really aid in burning body fat and building muscle. Learn more about different techniques here:

Bodybuilding Techniques

 4) Focus On Recovery – Getting enough rest after exercise is essential to not only high-level performance in the gym or field, but for muscle recovery and rebuilding. The primary goal, in recovery, is to get at least 7 hours of sleep per night. This is critical because only when you sleep does your body begin rebuilding, repairing and strengthen itself.  If you can’t get seven continuous hours of sleep, try to work in a nap during the day. The best approach is a 20-minute “power nap”.  The power nap has many benefits including increased alertness, stamina, motor performance, and improved muscle memory.

Include a Recovery Day  - Since rest and relaxation is the time your body packs on lean muscle and creates the results you’re looking for, be sure to take one day and completely rest from exercise. Don’t feel guilty about taking a day off, over training is counter productive. As the saying goes, “Muscle is built in the bed, not in the gym.” Also, keep in mind that continuous training can actually weaken your system and set you up for injury.

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Quinoa, Egg Whites, and Salsa

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(All Fat Burning Recipes Contain Less Than 300 Calories)

 

Ingredients:

 

1/2 tsp minced garlic

1/3 cup chopped onion

1 cup sliced mushrooms

1/2 cup fat free, reduced sodium chicken (or vegetable) broth

1/4 cup quinoa, rinsed

1/2 cup liquid egg whites

1/4 cup chunky salsa

 

Directions:

Toast quinoa grains in the bottom of a small saucepan over medium heat until they become fragrant.

Add broth to the pan and bring contents to a boil. Reduce heat to simmer, cover, and put a timer on for 10 minutes, unless your quinoa packaging indicates a different cooking time. Check after ten minutes. Quinoa is done when it has absorbed all of the liquid from the pan.

In a small skillet over medium heat, add minced garlic to a splash of chicken broth. Add onions, and cook one or two minutes before adding the mushrooms and a 1/4 cup water. Cover. Check and stir the contents every two minutes or so until the onions are translucent and the mushrooms are tender.

Add egg whites to the skillet. This is a good time to add additional seasoning. Stir frequently, making sure to thoroughly scrape the pan with a spatula.

If you quinoa finishes before this step, take it off the heat but leave the cover on. After egg whites are almost cooked through, add the quinoa and stir to combine.

Add salsa to the skillet, mix well, and warm through. Serve.

Servings: 1

This meal contains 294.5 calories, 3.1g of fat, 44.3g of carbs, 6.8g of fiber and 21.9g of protein.

 

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Almond Crusted Fish

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(All Fat Burning Recipes contain less than 300 calories)

Ingredients:

 

.25 cup almonds

.5 cup Bread crumbs, dry seasoned

Canola Oil, 1 tbsp

Grey Poupon Dijon Mustard, 3 tsp

4 (4oz) Tilapia filet

 

Directions:

Process or blend Almonds and breadcrumbs

Place in shallow dish

Heat oil skillet over med heat

brush mustard over fish

dredge fish in almond mixture

cook 4 min on each side

 

 

Servings: 4 (servings size 1 fish)

 

This meal contains 239.2 calories, 9.6g of fat, 11.6g of carbs, 1.5g of fiber and 26.2g of protein.

 

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Advanced Ab Workout #5

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Exercise 1: Hanging Leg Raises

Sets: 3

Reps: 1 minute round

Rest:1 minute rest between each set

 

Exercise 2: Medicine Ball Twists

Sets: 3

Reps: 30 (Each side makes 1 rep)

Rest: 1 minute rest between each set

 

Exercise 2: Weighted Decline Crunch

Sets: 3

Reps: 25

Rest: 1 minute rest between each set

 

Exercise 4: Bicycles

Sets: 3

Reps: 1 minute round

Rest: 30 seconds rest between each set

 

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JBT LABS – Youtube Video of the Week

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 JBT LABS -How To Choose a Good Pre Workout Supplement

 

If you’re having difficulty viewing the video click below:

http://www.youtube.com/watch?v=yjpr5yXsCw0

 

 

www.jbtlabs.com

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The Importance of Growth Hormone

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Growth hormone (GH) is produced by the pituitary gland, which gets its signals straight from the brain.  Your body releases GH every 3 to 4 hours. Your largest release of GH is after you fall into REM (rapid eye movement). This deep stage of sleep is where dreams generally occur.
GH is almost immediately converted by the liver into the powerful growth-promoting hormone IGF-1 (insulin-like-growth-factor-1). IGF-1 binds to the IGF receptors within the cells. It is a highly anabolic and anti-catabolic compound. IGF-1 is the channel through which other hormones and anabolic agents must pass before they can achieve their positive effect on muscle tissue.
For that reason, GH is beneficial for:

  • Increasing bone density
  • Increasing muscle mass
  • Decreasing body fat
  • Increasing exercise capacity
  • Increasing protein synthesis, aiding in muscle recovery and repair

If you want to naturally increase GH release, there are a few things you can do.

1)      Perform at least ten minutes of intense exercise every day.

2)      Get a good night’s sleep.

3)      Increase protein intake.  Frequent intake of protein has a direct effect on an elevated release of GH.

4)      Eat your fruit and veggies. These foods increase the potassium to sodium ratio. This in turn, increases intracellular hydration, which increases GH release.

 

www.jbtlabs.com

5 Steps to More Mass at Any Age

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5 Stеps to Buіldіng Muscle Mass at Any Age

Musсlе growth rеquireѕ onlу twо thіngѕ: Anabolіс ѕtimuluѕ thrоugh exеrсіѕing аt the gуm оr at hоme, and еatіng nutrіtiоus foods. Anyone at any agе can pack on more muscle mass.

Of cоurѕе, аs уou agе, your bоdy undergоs chаnges that makе it tougher to buіld muѕcle. Rеductіon оf testоstеrоne and growth hоrmоnes аre goоd еxаmрlеs of why. Also, inјury is mоrе еаѕilу inсurrеd. But dеsрitе the сhаllenges,  you cаn eaѕіly build muѕclе at any age.

Follow these fivе ѕteрѕ and “build” a new you.

Muѕcle Buіlding Step 1

When we are younger, training for mass and strength is important for athleticism and aesthetics.  As we age, working out for muscle mass prevents bоne loѕѕ, аnd minіmіzе thе chаnсes оf cardіovasсulаr рrоblemѕ. Mаxіmize this by utilizіng hіgh-intenѕіty trаining (HIT) techniqueѕ. HIT іѕ brіef but intenѕе, аnd allоwѕ adequate tіme fоr thе musclеs to reсоver. Perfоrm onlу one оr two setѕ during еach workout if you are new to bodybuilding.  Slоwly and prоgressivelу іncrеaѕe thе intenѕity аѕ уоu becоmе ѕtrоngеr. The key to continual growth is to continually сhаllеnge уour bоdy.

Muѕcle Buildіng Stеp 2

Bеfore уou bеgіn going heavy, warm up the target muscle group. This іncrеаѕеs blоod flоw tо thе muscle.  Theѕe light warm uр sets are оften rеferrеd tо аs “occlusion wаrm ups” bесausе thеy sіgnifіcantly іnсrеаѕe the flоw of blоod tо the musсles, еnsurіng that the muѕсlеѕ gеt the nutriеnts аnd оxygen that they nееd tо grоw.

Musclе Building Step 3

Whеn buildіng musсleѕ, especially over 50, lіmit уоur weіght-traіning wоrkоuts to no morе thаn 40-minutes to onе hоur.  Thіs is the рoіnt where cortіѕol, the stress hоrmone, реakѕ оut. Cоrtіѕol, whіch оcсurѕ naturаlly, is responѕible fоr muѕсle brеakdоwn. To cоntіnuе еxеrсіѕіng lоngеr thаn аn hour wіll dеfеat thе purpоse оf your goal.

Muѕсlе Buildіng Step 4

Sсhеdule yоur eаtіng tо corrеspоnd wіth tіmеѕ you workout. As a younger bodybuilder, you still need to plan out what you eat in order to look and perform your best. Yes, the under 20 yrs crowd can almost eat what they want, but to be big, ripped and healthy takes careful planning and lots of clean food.  As уоu gеt оlder, yоur metаbоliѕm slows down and your body has an easier time storing fаt. If уоu timе уour еаting right, your body will utіlіze more of what you eat for rеpairing damaged  musсlе tiѕѕuе. Eating 1 hour prior to lifting and immediately afterward are crucial times for any bodybuilder.   The one meal many bodybuilder miss, is 1 hour after your post workout shake.  This meal will further your muscle growth. The meal should contain protein, carbohydrates and healthy fat.  Some expеrtѕ reсоmmеnd at least 25 grаmѕ оf рroteіn, 100 gramѕ of сarbohуdrateѕ, аnd аbout 30 grаms оf hеalthy fаtѕ. The healthу fаts аrе gооd fоr the hеаrt аnd сan hеlp yоur bodу tо lоwеr сholeѕtеrol.

Muѕcle Building Stер 5

Whether yоu’re young or older,  you need supplements to help build  more muѕсlе and recover faster.  Suррlementѕ are an imроrtant aid to include in уоur diet. Two effеctive bodybuilding ѕupрlements are our JBT LABS Anabolic FX  and Amino Influx.  If yоu takе Anabolic FX 30-minutes prior to training and Amino Influx post training, you cаn maximize muѕсlе реrfоrmanсе аnd recovеry.

Follow these 5 steps and gain a new, thick level of muscle mass.

www.jbtlabs.com

 

 

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8 Reasons To Take Up Bodybuilding

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Bodybuilding’s main goal, for either competitive or aesthetic purposes, is developing muscle mass through weightlifting and a strict diet. However, bodybuilding will help you in many other ways such as living longer, decreasing stress, having more energy and simply feeling healthier. The following are 8 reasons why you should take up bodybuilding:

1.    Improves self confidence
Bodybuilding improves self esteem and confidence enormously. Walking around with more muscle and strength makes you feel good about how you appear in the eyes of others and in the mirror. Most bodybuilders walk around their neighborhood knowing that people who see them are impressed by how good they look.

2.    Creates a positive change
Being referred to as fat or weak is painful for anyone. Bodybuilding will end all this and change your image completely. You will be able to acquiring new friends,who have common interests or wish to look like you. You will improve your social life as these friends will want to keep in close contact with you.

3.    Become attractive to women
This is one of the major reasons for bodybuilding. In most cases, Women love men who are strong and muscular. Instinctively, it demonstrates to them that you can protect them. Also, women like touching big muscles and most get turned on when they discover how much size you actually have. Keep in mind that your muscles are just the initial attraction. It doesn’t mean you can just rely on your physique.  If there isn’t anything going on upstairs, or you don’t possess “wallet maximus”, most women lose interest.

4.    Get attention
Bodybuilders get noticed wherever they go. Both sexes,in most cases, will look and comment about their physique. Some may even approach them to ask questions. Either way, the attention they receive has a positive effect on their mood and situation.

5.    Keeps the body healthy
Bodybuilding exercises burn fat and build lean muscle. This helps develop a good body shape, improve the immune system, remain attractive to the opposite sex, even as we age and avoid serious health issues such as diabetes, obesity and cardiac arrest.

6.    Succeed in life
Generally, bodybuilding gives one that healthy, strong and appealing look. People who look good stand a greater chance of succeeding in life. This can include having the hot girlfriend/wife, getting the best job, receiving promotions at work and being respected socially. That’s because on an innate level, people trust other people who look good. Even though it is not always factual, people assume that out of shape individuals are lazy. This is simply not the case if you look healthy and strong.

7.    To be stronger
This is another key reason why people take up bodybuilding. It makes one stronger and more powerful physically and psychologically.

8.    Develops a healthy mind
Bodybuilding has demonstrated to improve the mind at a biological level. Chemicals called endorphins are released during bodybuilding exercise. These chemical reduces stress, improve self-esteem and feeling of well being.

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Bodybuilding Tip – How To Get Lean

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How To Get Lean – Tip #1

Focus On Recovery – Getting enough rest after exercise is essential to not only high-level performance in the gym or field, but for muscle recovery and rebuilding. The primary goal, in recovery, is to get at least 7 hours of sleep per night. This is critical because only when you sleep does your body begin rebuilding, repairing and strengthen itself.  If you can’t get seven continuous hours of sleep, try to work in a nap during the day. The best approach is a 20-minute “power nap”.  The power nap has many benefits including increased alertness, stamina, motor performance, and improved muscle memory.

 

Include a Recovery Day  - Since rest and relaxation is the time your body packs on lean muscle and creates the results you’re looking for, be sure to take one day and completely rest from exercise. Don’t feel guilty about taking a day off, over training is counter productive. As the saying goes, “Muscle is built in the bed, not in the gym.” Also, keep in mind that continuous training can actually weaken your system and set you up for injury.

 

 

http://www.jbtlabs.com/