Weight Lifting Workouts - Protein Primer

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As most of us actively engaging in weight lifting workouts already understand, proteins, whether from plants or animals, are broken down by the body into amino acids which are then used to form our cells, tissues, and most importantly for weight lifting, your muscle fibers. In developed nations, it is almost impossible to get too little protein. Currently, the RDA for protein in healthy adults is 0.8 g/kg body weight per day, however, it is typically recommended that individuals engaging in a strenuous strength training program consume somewhere between 1.6 and 2.0 g/kg of body weight.

There are many lean protein choice out there for weight lifters, including both animal and plant sources. Good vegetarian sources of protein include beans, grains such as quinoa, eggs, seeds such as hemp seeds, and even leafy green vegetables; they can give substantial amounts of protein when eaten in high enough amounts. Particularly suitable meat choices for weight lifting include chicken breast, tuna, salmon, and lean beef.

One of the most important protein considerations for active individuals, especially those participating in weight lifting workouts, is the timing of protein consumption. In the morning, after your body has been fasting for several hours, it is important to consume an easily digestible protein such as a whey protein shake to balance your amino acid profiles in your bloodstream. Subsequently, throughout the day, you should focus on consuming small, protein and nutrient rich meals every two hours or so to maintain consistent metabolism and nutrient levels.

The most important time to evaluate your protein intake for weight training is immediately after your workout. Your body is particularly receptive to protein consumption during the first hour after intense physical training. Therefore, you should attempt to follow your training relatively quickly with another easily digestible form of protein, such as a shake, then proceed on to your protein-rich next meal within two hours.

By following a few simple protein guidelines, you'll be able to consistently gain lean muscle mass from your weight lifting workouts.

J. N. Johnson has been passionately involved in health, fitness, and competitive athletics for 25 years. He believes that the benefits of a healthy lifestyle are life altering and enjoys helping other men find ways to improve health, build confidence, and enhance their quality of life through better fitness and nutrition.

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You Don't Have To Be Skinny Anymore - You Must Do This If You Are Serious About Putting On Weight

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Going through life being skinny is just as bad as someone who goes through it over weight. Might not seem like it to most people, but ask anyone who has grown up being called a "twig" and they'll tell you differently. Gaining weight can be very difficult for some no matter what they do. There is something very specific that you need to do if you want to be successful that you will find toward the end of this article, but first, here are a few tips.

What you need to do is really push yourself to lift as heavy of a weight as you can. Instead of doing multiple repetitions with lighter weights, work on doing only a few repetitions with heavier weights. As you will be working hard, and getting to the point of exhaustion, always work with a spotter for safety reasons.

How to gain weight for skinny guys isn't just about exercise though. As mentioned, the other part of the game plan is eating right. But just picking things that you think are "right" can do you a lot more harm than it will good. For this you must make sure you follow a proper meal plan.

While the above part about working out with heavier weights is a "standard" approach, even that can leave a lot of the desired results on the table. The key to putting on pounds if you are skinny is following in the footsteps of someone who has gone through the same struggles that you have. There is nothing more motivating and inspiring than looking at someone who "made" it to their goals and is now willing to show you how to do the same.

Due to the way the workout programs are created, wouldn't it be smart to follow along with someone who accomplished what it is you are looking to do? Makes sense if you think about it and is truly something that you must do if you want to ever add the muscle and pounds you are looking for.

Here's the thing, you don't have to continue to be skinny! You can end the name calling and build confidence in the way you look just by doing what someone in your shoes has already done.

To see a proven blueprint on how a naturally thin person can make the changes they want and finally put on some weight, Click Here.

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Gain Weight in 10 Days

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Ectomorph Diet Plan - Effective Post Workout Diet For Rapid Weight Gain

Paul V. Strong
Level: Basic PLUS

My name is Paul. I have been into bodybuilding and powerlifting for over 15 years now. Unfortunately a series knee injury gave a stop to ... Article Word Count: 673

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Weight Training Frequency - How Much Rest Do You Need Between Workouts

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A common question that new bodybuilders ask is "how often should i train a particular muscle?"

Well the answer to that question could be based on a few things.

What kind of shape are you currently in? Because if your not in very good shape then you can't train a muscle very hard. But if your not in good shape then you would train more frequently, you train easy but also more frequently. As you get in better shape you can pick up the intensity of your training.

As you pick up the intensity of your training, it means your training harder and your going to be more sore after workouts, which means your going to need a longer recovery time.

If you were to train your chest on Monday, typically you need 48-72 hours of rest for recovery on that muscle (depending on how hard you train) So if you train your chest on a Monday, you should be resting that muscle group until Wednesday or Thursday. This gives the muscle time to repair itself and also helps in the growing process. If you train the same muscle group everyday then you are just wasting your time in the gym and you will be getting zero results. The resting process is very important. the next time your in the gym, ask one of the big guys how much rest they have between muscle groups and they will tell you the same thing.

If you're looking for more great muscle building tips then visit our website

http://www.quicklybuildmuscle.com

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