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Starting Out Building Lean Muscles and Strength For Size

How to Build Lean Size and Muscle Mass

It is a wonderful thing, finally getting started working out and where it becomes a habit where you no longer things about going to the gym.

However, it is important to make sure you are not wasting your time while you are there. In this article, you are going to learn some of the basics and make sure that you are getting some good gains working out.

Starting Out

When you are starting out it is not only a good idea to get some good gym clothes. You should also take a little to plan your workouts, like what time during the day suits you best?

What are you going to eat and when? Also, try to figure out how much time you can spend on the gym and diet? Figuring these things out from the start means that it will not come up as a surprise later on during your workouts.

It is important to your success that you do some planning and makes it easier to stay consistent. It is what will give you the results in the end.

Free Weights

Lot’s of free weights and barbells is the way to go if you want to build muscle mass and size. They activate a greater part of your muscles and connecting tissues than machines.

But you should still make sure to combine free weights and machines since a more concentrated effort of specific muscles will do you good. So, when you are looking for a gym to train in, you must make sure they have a lot of free weights but also a great variety of machines you can use.

Full Body vs. Split

Full body training versus a split-routine which type of workout is best for me? It is a question a lot of guys are asking when they start working out.

To begin with, a full body workout will be more than enough to get some good gains. Stick to that for 8 6 to 8 months. After that when your muscles stop responding the same way on your workouts, you can change your full body to a two split-routine.

Here you can use for example train front body on Mondays, and Thursdays, and back body on Tuesdays and Fridays. Here you will be able to target your muscles harder and at the same time give them plenty of rest.


Next step in your muscle building process is to do some exercises that will give you some good gains. Here I urge you to do all the classic stuff like bench press and pulldowns.

To begin you can do 3 or 4 exercises for each muscle group and make sure to make all the basic moves first. Like for example, flat bench press first, then incline bench press, followed up by pullovers and then finish your chest workout with some flies.

It is a great way to push your muscles and get some good gains.

The Muscle Building Diet

The best muscle building diet you can get is the one where you eat every three hours. It is important because you need to fuel your muscles with nutrients for recovery and growth constantly. Failing on this matter will make it take longer to build lean muscles and strength. Your meals must contain a lot of proteins but also important carbohydrates and fats.

Also remember, that junk food, pizzas, and burgers do not belong in a muscle building diet. If you cannot be without it, use them as a cheat meal once a week.

What about Supplements?

If you are not happy with the results you are getting from your diet and muscle building, it is time to consider using supplements.

Here we suggest that you take a closer look at Crazybulk D-Bal, a powerful supplement that can help you to raise your testosterone levels. It is likely what you must do if you are not getting any results from your workouts.

Remember, testosterone is the most important male hormone and vital for your muscle building. D-Bal will help you to raise your levels and make it easier to gain lean muscles.

Finally, you must also consider using a good protein supplement like the ones you can get from BPI Sports Protein. They are important for your future gains and muscle development.

Cleansing Your Body an Alternative Way to Lose Weight

Cleansing Your Body

Counting calories and making sure to keep your intake of them as low as possible, seems to be the preferred weight loss method among many people who wants to lose weight.

But there are other ways to promote a weight loss, methods where you do no have to be that strict with your calorie intake. One of them is cleansing your body to get rid of toxins and waste products.

In this article, we are going to take a closer look at how you can get started to lose some weight by cleansing your body.

Different Methods When it Comes to Cleansing Your Body

When you want to cleanse your body, you need to be aware that there are a couple of ways to do this. Some of them you are likely not going to enjoy, and other will be a lot easier to perform.

Doing an Enema

Is probably the method you are likely not going to enjoy, but it is the most efficient one and will give you an instant weight loss because you will get rid of waste products and toxins rapidly.

When you do an enema, you will flush body temperature water up in your digestive canal and colon, for then to flush it out sitting on a toilet. This approach can be repeated to get more toxins and waste products out.

Juice Dieting

Another way to obtain a cleansing effect is by doing a juice diet. Here you will get all your nutrients covered by vegetable juices a couple of times during the day.

This approach will give you a cleansing effect in a couple of days that will continue to improve as long as you are juicing.

The problem with this method is that many people have problems to stick to the juice diet because they feel hunger, and the temptations for food only gets too much.

Using Garcinia Cambogia

It is probably the easiest method to perform, but you will have to stick to this diet for a couple of weeks to really feel some good results.

Garcinia Cambogia Plus is most effective if you combine it with a healthy diet and a healthy calorie intake.

Garcinia Slim is a Garcinia Cambogia supplement that will help your body to get rid of fat and carbohydrates from your diet. It is done by altering hormonal levels of bodily functions, so it gets a whole lot easier for your body to digest calories.

Ven Cleanse is the cleansing effect of this combo and consists of green coffee bean extract which has shown to be very effective when you want to cleanse your body.

You just need to remember taking this supplement combo alone will not do the trick, a healthy diet is essential if you want to see some good results using this method.

Learn More

When it comes to cleansing your body, it is always a good idea to do your research and learn more about the many methods available when you want to cleanse your body.

You also need to learn the essential about cleansing your body; you can do that by clicking here.

Also, check the video below to get some more tips on cleansing your body.

Thin Secret Garcinia Cambogia a Weight Loss Alernative

Thin Secret Garcinia CambogiaFor people who wants to lose weight and have been dieting at least a couple of times in their life probably recognizes how difficult it can be to go on a low calorie restriction diet and stick to it for a longer period of time.

The truth is that you are not only fighting to keep your motivation and will power up when it comes to not falling into some of the many temptations on your way to a slimmer you. You are also fighting against your brain that will do everything possible to make you start eating again. This is done by sending waves of hunger hormones out in your body, that will remain active until you finally toss the towel and start eating again.

What if I told you that it really does not have to be this way. That you really do not need to go thru all this pain order to lose weight. Would you stop and listen? Hopefully, because there is actually a good alternative to low calorie dieting. An alternative that will make you lose weight as well, but where you just need to calories you need and do it as healthy as possible.

Thin Secret Garcinia Cambogia is a weight loss supplement containing hydroxycitric acid. This is a very powerful compound when we are speaking weight loss. HCA can effectively raise your serotonin levels which will give you a couple of benefits.

Higher serotonin levels means lower levels of hunger hormones. This means it will be easier to stick to your diet because your appetite will be suppressed. Higher levels of serotonin also means that you will not fight so much with emotional eating, since serotonin is the “happy” neurotransmitter.

Finally HCA will also ensure that your body will be burning of more fat before it get stored on your body as storage fat. This means it will become so much easier to get rid of that excessive fat you have stored on hips, thighs and buttocks.

In order for you to get started with a supplement like Thin Secret Garcinia Cambogia, you need to know that there is an easy way to do so. You can get yourself a garcinia cambogia free trial. This is an excellent opportunity to test and try it out.

It is vital to your success that the supplement is premium, because it need to come with the right dosage and HCA level, else it will not work.

Learn a lot more at http://freetrialsgarciniacambogia.net/

You should also spend a little time to learn a lot more about the science behind hydroxycitric acid over at wikipedia.

Get a couple of weight loss tips in the video below.

The Road to Great Muscle Building Success

Muscle Building Success TipsIf you really want to get big and muscular with a lot of strength then you really need to understand the importance of taking your workouts and diet serious, else you are not going to get the results you want.

Getting big on that higher level that makes you stand out will take a lot of determination and hardware. You will need to treat it as a lifestyle. The question is are you ready to take that step? If you are not, it is ok too. You can still go to the gym in order to get a little marked! But if you want get really big then you need to read our road to great muscle building success.

First you need to understand that going to the gym is only half of the work. Some would even say it is only a quarter of the work. No matter what you believe it is important that you put some dedication into your diet, supplementation and your periods of rest. They are all needed in order to become a successful muscle builder.

Your Diet

It is important that your diet is at least as important as your workouts. It is in the kitchen you are creating the building blocks to build your muscles. And you need to make sure that these building blocks are of the right material.

I am not going to talk about the importance of proteins because you already know how important they are to your success.

What is important to mention is that you need to eat as clean as possible. Forget about processed meat like sausages, bacon or ham. New studies actually show that they can cause cancer if you eat to much of it, but clean eating is important.

You also need to make sure you are getting some good sources of carbohydrates and fats, don’t leave them out of your diet. It is wrong to believe that you only need proteins for then to sacrifice other important nutrients.


Very often when you are serious about your muscle building you should use a couple of supplements to help you to get bigger with. It is important to remember that supplements should not be the overall solution to a problem, but a helping hand to overcome certain muscle building problems. A problem that often occurs is lack of energy within your muscle cells.

This means that you are not working out optimal, basically you could push your muscle a little bit extra, but you do not have the anaerobic energy to do so. Here a supplement like Nitro MXS is a good choice. It will give you a couple of ingredients that will load energy into your muscles so you will be able to push yourself harder.

Another problem that often occurs where supplements can be a great idea is when we are not getting enough nutrient out to your muscles thru our blood system. Here you will need to raise your body nitric oxide levels, this can be done effectively with a nitric oxide supplement like No2 Power Blast.


You need to remember that there are so many different aspects of working out and ways to do it. There are golden rules you need to learn and a lot of other stuff. We have touched to areas in this article, hopefully it can motivate you to do even more investigation yourself.

Nitric oxide levels are probably one of the most overlooked factors when it comes to muscle building. Learn the basic of nitric oxide levels here.

4 Steps to a Better Muscle Building

Muscle Building PlanningIn this article we are going to give you 5 tips that you need to consider if you want to get more out of the time you spend in the gym in order to build lean muscles and strength.

If you follow our advises not only will you be able to build lean muscles faster, you will also be able to build more natural muscle mass without any use of illegal substances.

Preparing for the Gym

You pre-workout phase is very important to your success. A lot of guys neglect this period and just go to gym without thinking about what benefits a pre-workout phase can give you.

It is in this period, like an hour before your workout, you will have a protein rich meal. It is here you take your pre-workout supplements like a good nitric oxide or creatine supplement. And it is here that you make sure you get a little rest so you can hit it hard while being in the gym.

If you take the time to mentally prepare yourself for your workout, you will get a much better workout with a better intensity. This will benefit you in the long run by building more lean muscles.

Your Gym Workout

Now it is time to hit it hard in the gym. It is always a good idea to do a couple of light sets and reps, before you start to hit it hard. Doing that will push some blood out to your muscles and warm them up. This will make it easier for you to go heavy and really hit it hard.

What is important is to limit your workout to max one hour of weight lifting. If you have some body fat you want to get rid of, you can do some cardio after your weight loss, and stay for 30 minutes.

It is not recommended to do cardio before your weight lifting, because you need all the juice you got to push your muscles hard.

After the Gym

The post-workout is very important and can really optimize results if you know what you are doing.

Most important is that you get your recovery started as fast as possible, which means you should have a protein shake and some carbohydrates as soon as possible. After your workout it will actually benefit you to get a Coke or a Gatorade in order to get some sugar. This will fill up your muscles with glycogen which make it easier for your body to take up proteins.

Your protein shake should consist of whey proteins and give you at least 25 grams of proteins. You can either have it with water or some skimmed milk.

There are hard gainer powders out there, there are typically a combination of whey protein and sugars. The contain a lot of calories and is no recommended if you need to get rid of some body fat.

The next thing you need to focus on in the post-workout phase is to get a meal as soon as possible. After your meal you are done for the day and it is time to rest so you can recover.

You Sleep

Finally we have your sleep. Stress full nights with only 4 hours of sleep is not the way forward if you want to build lean muscles and strenght. You will need a lot more than that.

However it is very individual how much sleep a person will need. The best you can do is to turn of your alarm and wake up by your self. If you cannot get up in time, you need to go to bed earlier.

That’s It

That’s basically it! Focus on getting these phases incorporated in your workouts and you will be well on your way to build some lean muscles and strength.

Good luck.

Learn 3 things you muscle learn about your muscle building check this article

Get some tip for your post muscle building meal in the video below