Body Building Tips For Skinny Guys: 5 Rules For Building Muscle Mass

By Alex Bell

Are you a hardgainer? You probably are if you find it difficult to gain weight or build muscle mass, if you have thin limbs and small bones, or if your metabolism is too fast that bodybuilding is almost impossible.

I know what it's like. I too have an ectomorph body type and I used to be underweight, until I stumbled upon what truly worked when it comes to building muscle mass.

Here I will share with you the same bodybuilding tips for skinny guys that I learned from Vince DelMonte, author of "No Nonsense Muscle Building" program. These are the same bodybuilding tips that I used to transform myself from a scrawny 139-lb weakling to a robust 197-lb muscle man with 9% body fat.

A common mistake committed by hardgainers is following a bodybuilding and nutrition program suited for those with genes that enable them to easily gain muscle mass. As hardgainers we need to play by a different set of rules.

Here are 5 Bodybuilding tips for building insane muscle mass:

Building Muscles Mass Rule #1: Load up with Huge servings of Wholesome Meals every 2 to 4 Hours.

Your diet is one of the biggest factors (the others being your lifestyle and weight training program) that will determine your bodybuilding success, so make sure you get this right.

Think about it: if you feed your body, it has no other choice but get bigger. Most hardgainers struggle to build muscle mass simply because they are not eating enough.

Examples of wholesome foods are:

1. Organic Fruits and Vegetables

2. Complex carbohydrates like yams, brown rice and whole grains

3. Nuts and seeds

4. Legumes and sprouted grains

5. Lean meats, egg whites, seafood

The rule is to run on CLEAN fuel. Avoid foods that are high in fat and sugar; avoid simple carbs, processed foods, foods that are high in preservatives or anything that have ingredients you can hardly pronounce or spell.

Building Muscle Mass Rule #2: Conserve Your Energy.

You need all the calories you can get and put them to work towards your muscle growth, so avoid high volume work and go for high load work instead. You shouldn't be spending over an hour at the gym.

Your workouts must be comprised of only 12 sets (or less), using heavy weight loads. Ensure you use progressively heavy loads, or lift heavier and heavier weights.

As a hardgainer you can easily get away with no cardio work, but you may still want to do it to keep your heart strong. Just remember to keep your cardio exercises from low to medium intensity, and don't do too much.

Building Muscle Mass Rule #3: Do Compound Exercises more than Isolated Exercises.

Compound exercises like lunges, presses, rows, squats and lifts engage the biggest muscle groups - perfect if you're really aiming for muscle growth within the least time possible.

If you'd been focusing on isolated exercises more, just try shifting your focus to compound exercises for at least 6 weeks and see how well it works for you.

Building Muscle Mass Rule #4: Ensure you Train Using the Right Form

Getting your technique right ensures that all your hard work are not wasted. Remember that both quality and quantity counts.

Don't make the mistake of prioritizing quantity over quality. Maintaining a proper technique all throughout your workout will ensure you get optimal gains from the hard work you put in.

If you're unsure what the proper form is, book a session with a personal trainer, watch weight training videos or find yourself a reputable mentor who can help you.

Get in the habit of maintaining correct form throughout each set. If you're just starting out, practice on lighter weights first and keep lifting heavier weights as you get stronger. Remember to lift less if you lose proper form at any point during the set.

Building Muscle Mass Rule #5: Get Enough Rest in Between Workouts

Never over-train and ensure you get enough rest in between your workouts. Your muscles actually grow NOT during your workout but during your rest period - keep this in mind.

Skinny guys like us need even more rest so make sure you abide by this rule or you'll just compromise yourself and end up not gaining the maximum benefits from your hard work!

One way of ensuring you get enough rest in between workouts is by getting adequate sleep. Research have shown that sleeping earlier than midnight is a higher quality of rest, so go to bed early.

Conclusion

So to recap, here are the rules you must follow:

* Eat big servings of healthy foods every 2 to 4 hours. The key is to give your body what it needs to build muscles: energy surplus.

* Lift progressively heavier weights, doing whole-body exercises like squats, lunges, lifts, presses and rows.

* Work really hard by lifting the maximum heavy weights you can but ensure you spend not more than an hour per gym session.

* Make sure you do each exercise with proper technique, from start to finish.

* Make sure to avoid over training by getting enough rest in between workouts, getting adequate sleep, and going to bed before midnight.

Apply these proven principles consistently with strong focus and drive, and you'll reap maximum results in less time. - 17274

About the Author:

A. Bell is a qualified personal trainer specializing on helping hardgainers gain muscles fast, without drugs or harmful supplements. You can read A. Bell's No Nonsense Muscle Building Review here. You can get more Natural Bodybuilding tips, free videos, articles, and workout guides at http://www.bodybuildingworkoutguidereviews.info

Faster Weight Loss With AcaiBurn Detox

By Jake Wakefield

There had been many weight loss products introduced in the market. People who have weight issues are often attracted to try various weight loss products in the hopes that they would work for them. Unfortunately, not all of them work and in some cases, they even cause negative effects.

At present, one of the most popular weight loss products out in the market is the acai berries. These are actually fruits from acai palm trees that often grow from the Central and South America. Many local people have been using the berries for many years due to its purposes for cooking and as a medicinal product. In fact, in countries like Brazil, Belize and Peru, people use acai berries for desert products like yogurt or cakes.

Various companies are now marketing acai berries as a dietary supplement and weight loss product all over the world. It comes in various forms like powder, juice or even as fresh or dried fruit. All this is bringing the benefits of an organic product to many people and even to places where the acai palm tree doesn't grow.

Many researcher conducted studies to establish the health benefits that the acai berries provide. Aside from the weight loss, effect that it is very popular for, it is also believed to be helpful in the good performance of the body's digestive, cardiovascular and immune systems. Many people who have used the product also claims that it provides healthier skin, better sleep and improved energy.

Detoxification is also one of the magnificent effects of the acai berries. When one regularly takes the the berries, the stomach wall is cleansed because of its high fiber contents. The body could more properly absorb nutrients when the toxins out of our system.

There are also anti-oxidants and omega nutrients present in the acai berries that are really good for the heart. The omega-6 and omega-9 present in the product help in lowering the blood cholesterol and there improves blood circulation in the body.

With the countless benefits that acai berries provide to our health, many people deemed it as the SUPER FOOD. Many health professionals are not endorsing this product not only for weight loss but also for overall health. In fact, many TV shows and magazines featured the acai berries.

Acai berries are still available in its natural form. It can be consumed on its own or be a part of a recipe in a healthy meal. While other products are often chemical based, acai berry is highly organic and even some of its forms only include very few chemical additives for longer shelf life. So if you are looking for a product you can use for weight management, you should consider the acai berry.

Anyone could buy acai berries in many health stores all over the world. If you find it difficult to find one in your area or don't want the hassle of going out of the way, there are also many companies selling them through the Internet. People who have pre-existing health conditions or pregnant women must consult their doctor's first before taking acai berries or any other dietary supplements for that matter. - 17274

About the Author:

To read more about weight loss, check out AcaiBurn Detox. Also, read more on acai berry supplements at AcaiBurn review.

Use Acai Berries To Lose Pounds

By Jake Wakefield

There had been many weight loss products introduced in the market. People who have weight issues are often attracted to try various weight loss products in the hopes that they would work for them. Unfortunately, not all of them work and in some cases, they even cause negative effects.

At present, one of the most popular weight loss products out in the market is the acai berries. These are actually fruits from acai palm trees that often grow from the Central and South America. Many local people have been using the berries for many years due to its purposes for cooking and as a medicinal product. In fact, in countries like Brazil, Belize and Peru, people use acai berries for desert products like yogurt or cakes.

Various companies are now marketing acai berries as a dietary supplement and weight loss product all over the world. It comes in various forms like powder, juice or even as fresh or dried fruit. All this is bringing the benefits of an organic product to many people and even to places where the acai palm tree doesn't grow.

Many researcher conducted studies to establish the health benefits that the acai berries provide. Aside from the weight loss, effect that it is very popular for, it is also believed to be helpful in the good performance of the body's digestive, cardiovascular and immune systems. Many people who have used the product also claims that it provides healthier skin, better sleep and improved energy.

One of the impressive effects of taking acai berries is the detoxification benefits it provides. The product has high fiber contents that cleanses the stomach walls and flushes out the toxins present in the body. This in return would help the body properly absorb the nutrients from the food we eat.

Our heart also benefits a lot from the acai berries. There are presence of omega vitamins in this fruit that lowers the blood cholesterol and helps improve the blood flow. It also has anti-oxidants that are said to be good for our bodies aging process.

Many magazines, radio and TV shows popularized the acai berries for its wonderful benefits. In fact, many professionals in the medical and health field are now calling the acai berry the SUPER FOOD. This just shows that the product really works for many people.

In the various forms that acai berries are now available, some chemical preservatives are added to improve its shelf life. If you rather have it in it's purest, most organic form, you can also buy them as fresh or dried fruit. This is one of the best options available for those who are looking to find a dietary supplement. Not only help them with weight management but would also be good for their overall health condition.

Acai berries could be bought in many local health stores in your area. If you find it difficult to find any, you also have the option to buy it from the Internet and have it shipped to your house. But again, make sure you read more about the acai berries to make sure it doesn't have any effects on you especially if you have an existing health concern. Better yet, ask your doctor or dietician if the acai berry is okay for you. - 17274

About the Author:

To read more about weight loss, check out AcaiBurn Detox. Also, read more on acai berry supplements at AcaiBurn review.

Knee Surgery: How to Avoid Follow-up Problems

By Dr. Richard Edelson

Preventing Blood Clots

To minimize the possibility of blood clots, you must follow your orthopedists instructions closely. Blood clots are a hazard during the first few weeks after surgery.

What to Watch For

If you have a blood clot in your leg, you may experience the following:

Foot, ankle, calf and general lower leg swelling.

Your calf may hurt.

Swelling, redness, and tenderness of the knee.

Chest pain without warning.

Your chest pain may be accompanied by coughing.

A blood clot that has traveled to your lung may cause the following:

A sudden feeling of shortness of breath.

Be sure to call your doctor right away if you have this sign.

Click here for more on Portland Knee Arthroscopy.

Infection: What to Do to Prevent It

Your knee may become infected after your surgery. The reason for this is usually that bacteria has gotten into your blood somehow. Usually this will happen because of an infection of your skin or a urinary tract infection. It can also happen because you have had dental work. The bacteria generated by one of these conditions can travel and set itself up in your knee replacement. This causes infection.

Your surgeon will give you a prescription for antibiotics to take after your surgery. You should take these exactly as your doctor orders. This will prevent infection setting up in your knee replacement.

Watch out for these signs of knee replacement infection:

Your knee may hurt, even if you are resting.

You may experience shaking and chills.

You may experience tenderness, redness, and swelling around the knee replacement.

Your temperature may rise to above 100F and persist at this level.

Your knee wound may drain.

If any of these signs happen, call your doctor immediately.

Avoiding Falls: What to Do

You could damage your new knee if you fall soon after your surgery. This could cause you to need follow-up surgery. For this reason, it is important to avoid stairs and use assistive devices such as a cane, walker or crutches. Failing this, be sure to have assistance from another person and use handrails any time they are available. Continue to be careful until you have regained your strength, flexibility and balance.

Your physical therapist and your surgeon will assist you in determining which assistive devices will work best for you. They will also help you decide when it is time to stop using an assistive device. - 17274

About the Author:

Dr. Edelson is a Board Certified Orthopaedic Surgeon specializing in sports medicine. His clinic, Sports Medicine Oregon, focuses on athletes of all ages. Click here to learn more about Dr. Edelson, Portland ACL Surgery and Portland Athletic Injuries.

Build Muscle Fast - 3 Key Tips For Best Results

By Arnold Stevens

If you are interested in how to build muscle fast then you'll want to read this. I am going to cover 3 great tips that will save you time at the gym and it will help you to achieve the head turning results.

I guess you have a gym membership or getting a set of weights is no big deal. It is my hope you also have some basic nutritional knowledge and you are eating five to six small meals a day.

I will focus on three important points that will assist you to know how to build muscle fast?

Progressive Overload

Progressive Overload is important to building muscle fast. This can be done by combining your workout with either, applying a much heavier weight than the previous time or adding more sets than the last time or have less breaks in between the sets.

As you continuously push your body to its limits new muscle growth is attained. Do this with a lot of care to avoid injury. As you go to the gym each time perform more workouts than the last time. Better results in building your muscle will be seen. Every one will want to know how you do it.

Post Workout Nutrition

I'm sure you know already that post workout is the most critical for your body to receive the nutrients it badly needs to grow. But, did you know that you need the most after your workout? You are probably assuming protein and you'd be right however you also need to have simple carbohydrates. These are very important as they help you replenish the glycogen stores and they spike insulin that helps drive the protein to the damaged muscles.

Enough Rest Days

If you really love weight training and working out then you are going to find it difficult to spend a day away from the gym. This, of course, is common but it must be done if you want to really maximize your gains. Like you know, your muscles build while you sleep and rest, not when your pumping it up at the gym, so be sure to take at minimum 2 days off each week to help the body, nervous system and immune system to recover from the workouts.

If you follow these three easy steps you will certainly build your muscle fast! - 17274

About the Author:

Get more muscle building tips and resources at http://musclebuildingforbeginners.com. For a detailed step-by-step workout guide on how to build muscle fast, you can choose among the best muscle building programs found online here at best-muscle-building-program-reviews.

Tips on Getting A Riiped Set Of Chest Muscles

By Mike Taylor

On television and in magazines, everywhere you look you see pictures of rippling chest muscles and ripped abdominal muscles. In order to get those ripped chest muscles one of the things you are going to have to do is lose the layer of fat which lies over them. This is responsible for making people look flabby and giving man boobs.

This article is going to look at how to reduce calorie intake. Overall all, in order to reduce this layer of fat you are going to need to reduce your calorie intake and burn off those excess calories.

Most diets you will find on the book shelves often claim to be the best one and sometimes the claims of how much weight you can lose can often be quite outrageous. They all come down to one main theme, however, which is lowering calorie intake. The biggest problem most people find is that it is often difficult to stay motivated on these diets and most people soon lose interest and stop. It takes a change in lifestyle that can be maintained in order to lose fat effectively.

Mainting the motivation is the key that most people aim for. Setting a number of shorter term goals is the best way to approcah this rather than one big goal. The same can be said for many sporting disciplines where the ultimate goal can be reached by achieving smaller short term goals. A good example is in distance running. Over a period of time you would aim for slightly faster times over a period of months until you reach that competition winning time.

What I have found to work best is to set a short term goal, for about four pounds weight loss, over a four week period. Now this might not sound a lot compared to many of those diet programs that claim you can get rid of fourteen pounds in a month. However, with a lot of of these crash dieting plans is that it is easy to become demotivated and also as a result of the slowing of the body's metabolic rate it becomes more difficult to lose weight.

If you could lose four pounds in weight over a twelve month time period, which is easily achievable, then that would be a massive forty eight pounds in twelve months. These quite small gains soon add up into one big gain. At the end of each month I often set the target for the next month with a plan for future goals which I find goes a long way to keeping me motivated.

So, the best way to reach your weight loss goal to get a set of sexy ripped chest muscles is to go for the stepwise approach of small regular goals. You will be surprised at your success. - 17274

About the Author:

Mike likes to write articles on getting ripped abs fast and does fitness reviews such as the Truth About Abs review.

The Easy Way To Build Lean Muscle Fast And Get The Body You Want!

By Austin Smith

If you visit the gym and are involved with weight lifting, you might be curious about what tricks there are to develop muscle rapidly. Particularly with the summer around the corner, an increasing number of guys are wanting to build muscle and get in shape.

The great news is that there are particular strides you can use to speed up your muscle building routine and begin developing lean muscle quickly. Obviously it requires some loyalty, but acquiring that perfect body is worth a small bit of work right?

You must head out to the gym a minimum of four times every week. Make sure to follow this rule! Also, when you are at the gym keep your workouts to 50-60 minutes.

While you are lifting weights, always keep two important words in mind - "good form"! Don't attempt to increase the weight you lift if it means that you sacrifice your form. To grow muscle fast, you must make sure you are targeting every muscle the right way. You must ensure you are isolating the muscle and using good form. Don't stress about the fact that you might be lifting a touch less because you will get much better gains if you follow this advice.

It's a wise idea to utilize a three day rotation for your workouts. Plan your routine so that you exercise each muscle group throughout the three days. This way you can exercise all major muscle group in just a three day period.

Obviously your diet plays a major role in your workout efforts. To keep your muscles well fed and ensure your metabolism is at the proper pace, take in six meals every day. Of these meals, three of them should be your typical ones and make the other three smaller meals that have roughly 250 calories in total.

Your muscles will also get out of you using a protein supplement to provide your body with the ability to build and repair muscle quickly. If you don't want to use a protein supplement, make sure you are consuming lots of high protein foods if you don't (red meat, chicken etc).

Gaining muscle quickly and getting the perfect body fast is possible by being dedicated and observing the above advice. - 17274

About the Author:

Building muscle quickly isn't complicated when you take the right muscle building routine. Click Here to learn about a proven muscle building routine you can use to get your dream body faster than you ever thought possible!

Stomach Toning Facts

By Raul George

Most people are obsessed with having a flat, tone stomach. It's probably the most rewarding part of the body to train but also the hardest. However, with the abundance of tips, guides and workouts out there, a new person getting into this might be overwhelmed.

To be honest, most of these are actually just gimmicks and are designed to lure the unexpected buyer to purchase their products. This article will contain the basics of stomach toning which people usually overlook.

The first and most important tip I can give to these people for them to realize that there is no overnight success into toning your stomach or body. We should not be blinded by all these weight loss pills or supplements, often causing us thousands of dollars.

Expensive machines such as ab rollers, or those you see on TV are more often than not just gimmicks. Yes they may aid you in toning your stomach but nothing a normal sit-up can provide.

One thing that is forgotten by many is proper diet. No matter how much you workout, if you still eat food that is bad for your health then you can never achieve anything. A good diet involves a high amount of fiber in your food. This can also make you healthier while getting rid of all that unwanted fat.

Always schedule your exercises in the morning. By doing so, this will shoot up your metabolism early and have the whole day to burn more energy and fat. When you sleep, you actually lower your metabolism which makes exercising in the evening less beneficial.

Having mentioned the basic tips, you must make it a habit to watch your diet and follow a good workout. There is no overnight success for achieving that dream toned stomach of yours. But the sooner you start, the sooner you will have that dream body. - 17274

About the Author:

To know more about stomach toning and other tips related to it, visit How To Tone Stomach.

Plyometric Workouts

By Jana Dibbs

A great thing about the human body is that it can adapt very quickly to any type of stress that is put on it. When you start lifting weights the body will get stronger and muscle fibers will increase in size. This is what happens when you start training to jump higher. The muscle fibers might not get bigger but the type of muscle will change to fast twitch fibers.

Fast twitch muscles react much quicker than slow twitch but they also don't perform for as long. White muscle is the endurance muscle and that's what marathon runners have in their bodies.

Sprinters on the other hand have what are known as red muscle fibers and they are designed to have power but not to last very long.

Each muscle type has it's advantage for different activities. But if you want to jump higher you need have more red fast twitch fibers.

How do you go about getting more fast twitch muscle? The type of training will affect the type of muscle that you have in your body.

To get the fast red muscle you need to train in short high powered intervals. To get more white endurance muscle just train doing slower paced movements for longer periods of time.

There are exercises designed to make more fast twitch muscle that are called plyometrics. They will focus on fast movements to trigger red muscle production.

The way plyos work is by doing very high intensity jumps that don't last very long. Remember you are going for speed and not for endurance. It would defeat the purpose to do hundreds of jumps if you really want each jump to be it's highest possible. You need to train just like what you want to accomplish. It is time to stop thinking and hoping that one day you will be able to dunk and get off you butt and do something about it. You can learn to jump higher with the proper training exercises so get to work. - 17274

About the Author:

More on beach volleyball rules and how to jump higher

The Importance Of Magnesium Supplements

By William Regsen

If you are not getting the recommended amount of magnesium from your diet that your body needs to function, you may benefit from taking a magnesium supplement. Magnesium is vitally important and is present in cells throughout the entire body.

One of the main reasons why people do not get enough magnesium is the lack of a balanced diet. Another reason is because people may not be aware of food sources high in magnesium.

Another reason why it can be hard to get appropriate levels of magnesium in your diet is that people may not be aware of foods containing high levels of magnesium. Therefore, if a person does not eat a great deal of green vegetables or other foods that do contain magnesium, they may not get the recommended amount.

If diet intake of magnesium is not adequate in meeting the recommended daily allowance (RDA) of magnesium, consider the use of a magnesium supplement. Magnesium, available in tablet form, can give a person the extra magnesium that they may not be getting from the foods they eat on a daily basis. These supplements can be found in food and drug store chains and also in specialty vitamin stores in most cities.

If your dietary intake is not adequate taking a magnesium supplement daily can help provide you with the magnesium your body requires. Additionally, magnesium supplements are easy to obtain from your local grocery or drug store as well as in specialty vitamin stores. - 17274

About the Author:

Purdue Products L.P. offers a magnesium supplement. Get more information and rebates by visiting slowmag.com.

The Best Things To Do To Burn Off Belly Fat

By Toony Graspee

I get asked often what is the best way to burn fat and build muscle. A lot of people want to know if aerobics exercise is the only way to go than doing strength training, or if the common exercises that involve cardio does more than interval training.

With more than 15 years of experience in the fitness field of scientific research, teaching others and training myself I am sure I know exactly what works and what doesnt.

I want to make sure you understand what I am acknowledging. Here is what actually works for people that dont have a lot of time to workout. I expect that the readers reading this do not have at most 90 minutes a day to workout. These days no one has enough time to get their workouts in their schedule. That is another reason why there is a disconnection between the information in magazines. The reader who read those magazines cant use the info they find in fitness magazines because of the shortness of time they have.

No one has time to exercise 6-8 hours a week. Think, you dont need to actually workout 6-8 hours a week unless youre a tri-athlete. If you just want to burn off fat and pack on muscle you just need a system that will do that.

The point to getting a better looking body is to do bodyweight exercises as your warm up then you are ready to start strength training supersets to build muscle and then wrap it up with interval training to burn fat in a fast amount of time.

Turbulence Training is the only workout program that provides a system that was built to have you done with your workouts in 45 minutes, only doing this three times a week. You will begin doing a 5 minute bodyweight exercises as your warm up. This is a lot more effective than spending time on the treadmill, which dont do anything besides getting you ready to walk more on the treadmill.

Now, you will start the strength training supersets. Doing two exercises back to back with as little rest as possible between each one. Doing this cuts your workout time and gains maximum results. This just takes 20 minutes of your time how little is that? Basic exercises will be done and depending on the persons goal for packing on muscle more bodyweight workouts will be done.

Finally 18 minutes of interval training. A warm up followed by six short intervals that is right for the client. Then a short, low intensity recovery. Finish it with a nice cool down and that's the workout. Only 45 minutes long, three times a week. - 17274

About the Author:

Turbulence Training Review For the very best prices and selection of low cardio program online, there is no better place you will find than Turbulence Training Review

Acai Berry Juice " A Healthy Drink thats Easy to Make

By John Mertz

The new product for the health food world is Acai berry juice. You should ask yourself, why wouldn't it be? The Amazon Rainforests are the place from where the little purple berry comes from. The berry has super uber health benefits, can be taken as a pill, blended in a fresh fruit smoothie, or sprinkled on your meat and fish dishes. It's also delicious.

Who wouldn't take advantage of a fountain of youth? And that's just what acai berries provide. Not to mention a little extra kick in the energy department. They also carry levels of Vitamin E in the fruit which helps the immune system to function more efficiently.

Acai berries, according to some health companies, are beneficial to losing weight. The acai berries will help in blood circulation and if necessary it can act as a natural form of Viagra. No wonder its called the power berry!

One of the best ways to enjoy the health benefits is with a cool refreshing juice drink made with lots of acai berry juice and a bit of fresh fruit. You can utilize the acai pulp, found in the health food stores in place of the acai berry juice if want to.

Adding the pulp will make the drink thicker but wont change the berry flavor. Youll get a refreshing and healthy drink along with the acai berry juice, if you throw in a medium banana with an unpeeled apple. There is no need to be too cautious about the quanities when adding the fruit in the blender. Depends on whatever you like.

Mix all the components together till they become smooth. Pour in a glass and if the mood strikes add a little paper umbrella or an orange slice on the rim of the glassAcai berry juice is yummy, healthy, and looks good too! - 17274

About the Author:

Discover all the facts about the Acai Berry. Discover why taking Acai Berry Juice daily will help balance your nutritional consumption helping you drop unwanted pounds. Find out why Acai Berry is called todays superfood as seen on Oprah.