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I’ve written countless articles about how to gain muscle, and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this… How do I gain muscle and lose fat at the same time? I must get this question emailed to me at least 10 x a day by someone who wants to not only gain muscle or lose fat, but instead do BOTH. And not only that, they want to do both at the exact same time, and they want to know what diet and workout will best make it happen. If you’re reading this, then you probably have the same goal in mind. You’re not interested in how to do one or the other, you want to know how to do both as quickly and effectively as possible. So, let’s get it all figured out right now, starting with the biggest question of all… Is It Possible To Do Both At The Same Time? The honest answer to this question is both yes and no. Why? Because some people can do both simultaneously, and some people can’t. Here’s what I mean....

The food that you eat is of great importance in building abs; therefore, you need to be careful of what you eat. To be on the safe side you need to avoid the following foods. Processed Foods Processed foods such as hot dogs, chips, canned soups and others contain many artificial ingredients, preservatives, and fillers that are of no value to your body. These foods also have high amounts of carbohydrates that jeopardize your Ab building mission. In addition to having high amounts of carbohydrates, the foods are low in proteins which are paramount in giving you the muscles that you need. Due to these disadvantages, you should avoid the processed foods as much as you can. Fatty Foods Fat is known to be a big enemy when it comes to building abs. Although, this is the case, you need to note that not all fats are bad; there are some good fats and you should take them. Some of the bad fats that you need to avoid are trans and saturated fats. Trans and saturated fats are found in dairy prod...

But is protein powder really necessary? Could you do without it? If that's what you're wondering as you go about learning all the must-haves for how to gain weight, you need to know the following pieces of information. *Protein Mix And Speed Of Digestion There's no question that you need protein to gain weight, but when it comes to deciding whether or not to use a protein powder, the first thing to think about is the speed of digestion. This is one thing that some people do typically overlook. When you purchase the right type of protein powder, it's specially designed to be digested far faster in the body, thus it will get to the muscle tissues at top speed. This does provide some important benefits in terms of helping you recover from an intense workout session. The protein mix to look for in this case would be a whey isolate, which is formulated to help you gain weight quickly and replenish those tired muscles. On the flip side of the coin, if you want a protein pow...

As much as we wish it was cut and dry, it's not. People aren't exactly the same so building up their body is a very personal journey. While there are some basic rules for gaining bulk/mass, you're going to have to experiment. What works for you may not work for your brother or best friend. You can't just walk into a gym and come out buff, it's going to take time. You may not like it but that's the way it is. Some people are genetically programmed that makes it easier for them so they can do a few sets and come out built. Others unfortunately, have to work their proverbial backsides off to get half the definition. You may not like it, but that's the way it is. Generally speaking, you should do around seven to ten reps although this is not a one size fits all approach. If you're overdoing it like starting out with 30 reps, it's not going to turn you into Mr. Universe overnight. Start with 7-10 reps and give it enough time to check the effects. As fa...

Creatine Supplement – Monohydrate Side Effects, Benefits & More I get a lot of emails about the supplement creatine. They’re always from people asking the same basic questions. You know… What is creatine, what does it do, what are the benefits, how and when should it be taken, does it really work, how safe is it, are there any side effects, what brand and type (monohydrate, ethyl ester, etc.) is the best… and so on. Well, if you’ve ever had any of these questions, you’re in luck. I’m now going to answer every single one of them. What Is Creatine, And What Does It Do? Creatine, which is naturally found in red meat and certain types of fish, is produced naturally by the human body for the purpose of supplying energy to muscle and nerve cells. Of course, it’s the “muscle” part of that description that is the reason creatine supplements exist. In the most basic sense, a creatine supplement will help increase the amount of energy your muscles have. While it is used as a muscle buildin...

When you workout your muscles you want to be at full energy and alertness, so you are motivated and can lift the most amount of weight. You want to be in peak performance, so you can progress from the previous workout and continue to growth in strength and size. This article will discuss the best times of day to train for optimal muscle growth. In the morning The morning is a good time for many people as it is when they have spare time and it gets the workout done and dusted, leaving you to get on with the rest of your day. You can spend the rest of the day eating and letting your muscles recover and grow. Your testosterone levels are at their highest in the morning. You will be in a good state of mental alertness. Performing a workout in the morning will wake you up and keep you energised for the rest of the day. The disadvantages are the you will have a low body temperature form just waking up, meaning you are more prone to injuries and not as good performance. Your spine will be...

Building body mass is quite important if you aim to lift more weight and maintaining a proper diet is the primary thing you need to pay attention to. In the next few sections we will look at 7 tips on how to gain body mass in a short period of time using various techniques. 7 Tips to Build Body Mass Tip 1:  Increase Calorie Intake: Increasing the calorie intake is the first step towards your goal of building strength and ideally you should eat a meal rich in carbohydrates and proteins 4 to 6 times every day. Tip 2:  Sodium Consumption Sodium is useful for muscle growth and increasing its daily consumption will result in better water retention by the system. Muscles will become more responsive to insulin and carbohydrate storage by the system will improve in addition to better absorption of amino acids. Tips 3:  Drink More Water Water effectively supplements diet and also regulates vitamins & minerals you consume. Additionally, water intake is crucial for proper abs...