How To Build Muscle And Lose Weight

If your workouts are intense and you are still struggling to put on muscle, then it will be your diet that is lacking in preparation. Alongside minimizing cardio, lifting heavier weights and varying your routines, follow these golden rules and watch the gains return:

  1. Eat plenty of fish

Fish is an outstanding supply of good protein and should be used religiously for anyone looking to put on lean muscle mass. Some forms of sea food provide a large amount of health fats while others contain minimal fat levels. Fish that are high in natural fats provide a number of advantages to weight lifters. These fish oils vastly improve insulin management when taken in high doses.

All of our articles put a great emphasis on the incorporation of Omega-3 fatty acids in any diet and fish such as sardines or salmon include high levels of these. Omega-3s are important for muscle growth and recovery as well as boosting the immune system and are a MUST for any body builder. We recommend at least eight ounces of fish twice a week.

  1. Get your vegetables in

Vegetables are considered just as important as protein for gaining muscle and general health and it is important to have at least five servings a day. They are rich in minerals and low in calories and support the immune system and free radical damage. The list is endless.

They also help the body by adding fibre and bulk into your diet which aids the body in processing a high protein diet.

  1. Make sure you take Glutamine

Alongside the many different types of supplements and legal steroids that are currently available on the market, Glutamine plays a key role in protein synthesis and prevents the break down of muscle. It is also the most common amino acid in the body and It is extremely important for muscle growth and repair. If your training is intense, then your natural levels are depleted and must be restored. Research has shown that taking glutamine directly after a workout increases recovery time by 25%.

It is recommended you take 10 to 40 grams of Glutamine daily.

building muscle

  1. Incorporate Tyrosine into your diet

Tyrosine is a non-essential amino acid and a big building block of protein. It plays crucial roles in the enhancement of thyroid deficiency, a strong immune system and protection of the skin. It at can help offset the problems of overtraining, lack of sleep, the use of thermogenic supplements and also physical and mental fatigue.

  1. Increase protein intake before you go to bed

Muscle develops when you are asleep and it is important to provide your body with a source of protein throughout the night to feed and repair your muscles. Try taking a protein shake, lean meats such as turkey or a handful of nuts about an hour before bed.

  1. Switch between high and low carb days

Preservation as well as adding muscle is a fine balancing act and depends greatly on your training regime, but more important your eating cycles. If you were to eat a large amount of carbohydrates all the time, this will trigger your body to enter fat storage mode and increase body fat. Eating a diet that is strictly protein will only attack your hard earned muscle for energy. Switching between low and high carb days keeps your metabolic rate in check and constantly burning fat. The best option is to have one high carb day after every three to five low carb days.

  1. Add Arginine to your supplements

L-Arginine supports muscle growth because it is one of the catalysts needed for the synthesis of many proteins. L-Arginine works by signalling muscle cells, motivates the production of growth hormones and encourages the body to metabolise fat. The outcome is lean and well toned muscle tissue. L-Arginine lowers fat stores underneath the skin and promotes muscle growth. A must have amino acid! You may also want to try the use of supplements that can help build muscle. The key to muscle gain is also making sure you combine the right nutrition and diet plan alongside these types of supplements.

  1. Keep up with your minerals

Be sure to make sure that you include your vitamins and minerals every day into your diet plan. Calcium, for example, is beneficial for metabolism, potassium aids muscle cell volume and magnesium can support training and performance. Vitamin A is good for protein synthesis and is a powerful antioxidant that helps in the protection of cell membranes.

Some of the best vitamins and minerals for weight lifters include Vitamin C, Thiamine (Vitamin B1), Niacin (Vitamin B3), Vitamin D, Riboflavin (Vitamin B2), Biotin and Cobalamin (Vitamin B12).

  1. Do not skip breakfast

Breakfast is undoubtably the most important meal of the day. Combining protein, complex carbohydrates and fibre will kick start your metabolism and fuel the fire for the day ahead. Great breakfast choices are omelettes, protein shakes and cottage cheese. If you are going to eat carbohydrates, make sure they are complex and not simple as complex carbohydrates take longer to break down and are acceptable at breakfast and after a workout. Try oatmeal, porridge, beans and whole grains.

  1. Eat, Eat, Eat

In order to gain mass, you need to make sure you provide your body with the right amount of protein. 20-30% of your diet should be made up of natural fats and it is important to eat at least 1.5 times your bodyweight in protein each day.

Have a look at a sample diet to give you some inspiration:

Breakfast: Vegetable and Turkey Omlette with whole grain toast and a banana
Mid morning snack: Handful of mixed nuts
Lunch time: Salmon salad with spinach, cherry tomatoes, red onion and feta cheese
Pre-workout snack: Cottage cheese and a handful of blueberries
Post workout snack: Protein shake made with water
Dinner: Chicken breast with boiled carrots, parsnips and asparagus
Post bed: Gradual release protein

How Do Fat Burners Work?

For people that workout, fat Burners are becoming an ever popular supplement to help lose weight. Combined with a good nutrition plan and exercise regime, they are designed to speed up weight loss and intensity of workouts by a combination of specific ingredients.

The main objective of a fat burner is to:

  • Accelerate fat oxidation and thermogenesis which raises the body’s fat burning and also plays a key role in breaking down and utilizing the food we eat
  • Raise metabolism
  • Induce the rapid loss of persistent body fat
  • Increased energy, focus and stamina

It is important to look at what ingredients are actually in each product as this will be important on if the supplement is suitable for your lifestyle, age as well as goals. We will also be taking an indepth look into one of the best selling fat burners Phen375.  For the casual dieter who wants to lose weight and is not focused on their fitness, fat burners might be a bit too extreme and other options are available.

Metabolism isn’t necessarily a genetic function of the body and it can be altered. What will help you lose weight will boil down to nutrition and there are a number of fat burners on the market that focus on natural and powerful ingredients that actually WILL help shed those excess pounds. When choosing a fat burner, it is crucial to go with a reputable brand that is manufactured to the highest standards. Check out this video on Fat Burners:

What are the options?phen375 review

You must be aware that there are somany different products currently available on the market and many companies will try clever marketing scams to trick you into buying a product that doesn’t work. There are only a small handful of fat burners that actually work and you may want to read this Phen375 Review over at Phen375 is an natural offshoot and legal alternative to one of the most potent prescription only weight loss drugs, Phentermine. This powerful weight loss aid is used commonly in the US but has serious side effects. Phen375 was developed to deliver the same power as Phentermine, but with minimal side effects.

Phen375 contains ingredients such as Caffeine, Chromium and L-Carntine, that are all proven to increase metabolism, but most importantly suppress hunger.

You can find out more by visiting the companies website at

You may also want to check out other diet pills such as Proactol XS and Adiphene. Stay away from products such as Raspberry Ketones, Acai Berry, African Mango and Garcinia Cambogia as these are all relatively useless and will not provide any weight loss benefits whatsoever.

Key Points to remember:

  • It is important to remember that fat burners are designed to burn fat and give you energy and some of the ingredients such as caffeine, may have a negative effect on those taking them. If in doubt, it is best to get advice from a medical professional.
  • These products are highly effective, but they will not work alone. It is important to make sure you maintain a healthy diet and if possible combined with an exercise programme.
  • Check what ingredients are in each supplement and also be careful of supplements that are not manufactured under the correct standards

What Causes Baldness And how to Stop It?

It’s a fact that 70% of men are suffering from male pattern baldness (MPB). If you’re a member of this percentage, you want to stop it, right? Better yet, you want to reverse the entire thing, of course!

A full head of hair is associated with strength, virility, youth, and power. Think about the biblical Samson and how his hair was associated with his strength. However, when that was cut down, he was powerless.

So, when men start to lose their hair, they become devastated. In fact, most guys would do almost anything just so they wouldn’t go bald. But the question is, “What is the reason behind the loss of hair?”

Check out these tips on how to help hair loss:

MPB is not a new phenomenon. In fact, androgenetic alopecia, a term that is also used to describe MPB, has been around even before Jesus Christ arrived. It is a fact that men of every race, creed, and status are plagued with receding hair lines and bald spots. Even the greatest basketball player in the world today, LeBron James, is constantly mocked for his receding hairline.

A genetic predisposition to sensitivity to the androgenic hormone called dihydrotestosterone (DHT) causes a man to have MPB. For men that have inherited this sensitivity, DHT acts like a toxin on the hair follicles located along the temples and mid-anterior scalp. By doing so, it undermines the absorption of nutrients and causes progressive miniaturization – this is the shortened growth phase of follicles.

However, recent studies have found that DHT might not be the only one responsible for MPB. Researchers from the Perelman School of Medicine at the University of Pennsylvania have identified a lipid called prostaglandin D2 (PGD2) in abnormal amounts on the bald scalp of men with MPB. Although this new finding hasn’t yielded any treatments, scientists consider it a major breakthrough.

Other areas being investigated include the relationship between the microscopic receptors that bind Vitamin D in skin cells.

[If you have any tips of advice on Male Pattern Baldness, please get in touch via the Contact Us Page]

hair loss

Options for Treating MPB

Scientists don’t really understand the reason behind it, but sensitive follicles actually need to be exposed to DHT for a long period of time before the miniaturization process is complete. At the same time, they have also learned that taking a drug that inhibits the binding of 5-alpha-reductase on testosterone can reduce DHT levels which lead to the slowing down or stopping of the miniaturization process. One drug that does this is called finasteride, which is sold as Propecia.

Finasteride is said to block the conversion of testosterone to DHT by 70%. However, there are reports of side effects to a person’s life such as erectile dysfunction, ejaculation problems, and depression. This is why it is extremely important that people consult with their doctor before using this treatment.

On the other hand, there are also lots of good things for preventing hair loss and even regrowing hair.

These are some of the stages of MBP:

Other hair loss treatments include:

Minoxidil > This is a topical solution that when used together with finasteride actually makes it better. The best way to describe this solution is that it works like a follicle fertilizer. It acts like a vasolidator that keeps hair in the anagen phase for a longer period and thus increase the diameter of vellus hairs. However, it doesn’t get to the root of hair loss. Only 35% of men are able to slow or stop hair loss with just using minoxidil. However, using it together with finasteride does provide the best non-surgical results possible.

Hair transplant > This is the final treatment option, and should be the last resort on any one’s list. The technology for this procedure has improved dramatically over the years. Now, doctors can harvest individual follicular units from permanent donor sites which are above the ear and at the back of the head and move them to areas where there is considerable thinning and baldness.

Men who are suffering from MPB shouldn’t worry when they start losing their hair because there are solutions to making it grow back.