Got Protein? As of late, this macronutrient has become the darling of the sports world. As the battle rages on regarding the merits of carbs and fat, everyone seems to agree that you can't go wrong with protein. The problem is, as is frequently the wont of Americans, we've decided that if a little bit is healthy, a lot must be awesome! Like, you're totally going to get ripped, man, if you pile on those amino acids!

Unfortunately, this just isn't the case. While nutritional science tends to shift and evolve, at this writing, there's simply no credible research indicating that excessive protein consumption increases muscle mass. Let's have a look at the facts.

Protein is made up of various smaller components called amino acids, which function countless ways, including acting as the body's primary building blocks. Your muscles, bones, and skin are all made of protein.

There are twenty amino acids, nine of which are essential, meaning that your body can't convert them so they must be present in your diet. They're all present in animal protein, including eggs and dairy. There are also plenty of non-animal sources of the essential nine, but you need to be a little more strategic when you're a vegan or vegetarian. Hemp and soy contain all eight. Grains are a good source of half the eight and legumes are a good source of the other half, so a combination of the two works well. You don't need to eat them both in the same meal; you're fine if you just consume both over the course of a day.

Protein works its way through the digestive tract, being progressively broken down into amino acid components, until it hits the small intestine where these acids are absorbed into the blood stream. At that point, the body re-assembles the amino acids into different kinds of proteins that do an assortment of things, such as provide structure, regulate fluids and pH, and build muscle.

Contrary to popular demand, excess amino acids are not peed out. They do one of two things. If the body is low in dietary carbs and fat, they're converted to ATP (cell energy) either via the liver, which converts it to glucose, or directly via a process called oxidation. If the body already has enough dietary energy, amino acids are converted to fat and stored in adipose tissue (body fat) – albeit not as readily as carbs.

What is peed out are used-up amino acids as well as the waste products created when amino acids are used as energy. It's called urea and the kidneys filter it.

So you see, excess protein doesn't go dog-piling to your muscles. It just doesn't happen. On average, a body can absorb about 30 grams of protein per meal for protein-specific purposes (http://www.adajournal.org/article/S0002-8223(09)00769-X/abstract). Anything beyond that goes to energy. Normal people should consume about .8 grams of protein per kilogram of body weight daily (as opposed to pound of body weight). According to the International Society of Sports Nutrition, athletic types may benefit from upping that number to 2 grams per kilogram (http://www.jissn.com/content/4/1/8).

There's even some research suggesting that weight-training athletes need less protein because their bodies are more efficient at using the stuff (http://www.ncbi.nlm.nih.gov/pubmed/15212752).

So now I've "scienced" you up. While I'm sure you're thankful for that, there's still a rather large gap in this explanation. If "protein piling" doesn't make you buff, why do body builders who eat a bunch of protein get so huge?

The reason for this, in my opinion, isn't which calories they're eating. Rather, it's how many calories they're eating. When bodybuilders want to add mass, they eat a ton of food – protein, carbs, and fat. Not only are they hitting the required protein, they're taking in energy in general, which fuels their workouts, making sure they get the most out of those reps. Sure, that extra protein benefits them, but mostly when it's converted to energy.

But if you're really hell-bent on overdoing protein, it's probably okay. It's generally accepted that healthy kidneys can cope with the load brought on by a high-protein diet. The trick, however, is to maintain balance. When you sacrifice other nutrients for protein, you start to have problems, as demonstrated in a study on Korean bodybuilders who experienced metabolic acidosis (overly acidic bodily fluids) due to high-protein diets (http://www.jissn.com/content/8/1/10). As the study indicates, potassium and calcium supplementation offset the problem, but I'm wondering if the issue would have occurred to begin with had these guys made sure to maintain a balanced diet filled with plenty of vitamins and minerals.

So if you're looking to build muscle, maybe it's time to stop thinking high-protein and start thinking high-healthy-and-balanced. You'll be, like, ripped in no time!

Formerly "weight challenged," Denis Faye shed 50 pounds following a 5-year jaunt through Australia, a trip that helped him become the extreme fitness and sports enthusiast he is today. He's been a professional journalist for 20 years, writing for GQ, Men's Journal, Men's Health, Wired, Surfer, Outside, the Los Angeles Times, the New York Times, Los Angeles Magazine, and Pacific Longboarder. His sports include trekking, rock climbing, mountain biking, spelunking, swimming, scuba, swimming, and — most importantly — surfing. Denis currently writes for Beachbody, which provides effective home workout dvds including the popular P90x program and exercise dvds for the new Insanity: Asylum workout.

What does it really take to build muscle? If you have spent any time at all learning how to build muscle, you might be confused about what it really takes. You might have seen a dozen different training courses from various bodybuilding gurus and muscle building experts that tell you that they have the secret – that magic bullet that will give you the exact results you want in your muscle building efforts.

They claim to have discovered the keys to performing the exact exercises and bodybuilding nutrition you need to develop a muscular physique that you really want. But sometimes, it’s more about inspiration and motivation to work hard instead of finding a magic bullet.

Now, I would never tell you not to look for a mentor in this process. After all, there are others who have already achieved the muscle building success you’re looking for, and you can certainly benefit by learning from their experiences (both their successes and failures) and save yourself quite a bit of time and frustration in the process.

What you have to understand, however, is that the real key to success is YOU.

In other words, you need to have the discipline to consistently apply the principles that you learn for weeks and even months in order to achieve the desired results. Without this discipline, the most expensive and sophisticated bodybuilding training program will be useless to you because you simply have not applied the instructions over time.

What does it really take to build muscle?

You have to use the principle of progressive resistance, which simply means that you gradually challenge your muscles more and more in order to force them to grow. You see, your body will simply not produce the muscle on its own because the process requires lots of energy and the new muscle is difficult for your body to maintain.

So in order to grow muscle in any part of the body, you have to challenge the muscle. When you lift a weight that is heavier than what you're used to, what is actually happening at the cellular level is that the muscle fibers are breaking down. If you give your body some rest and adequate nutrition (including getting enough calories and protein), your body will rebuild the muscle tissue stronger than it was before.

If you apply this principle consistently, then your muscles get stronger and stronger. That's really what it comes down to. You have to challenge your muscles more and more over time, you have to give your body enough rest in between sessions so the muscle can rebuild, and you have to feed your body enough quality food to rebuild the muscle tissue.

Is it really this easy, or is there something more beneath the surface? Well, let's make it clear — I never said this process was easy. It is simple to understand, but applying discipline in any area of your life is not going to be easy. You're going to have to make the time and sacrifices and experience some discomfort during workout sessions (while being careful to avoid injury at the same time).

I hope I’ve provided some inspiration for you to get started on your muscle building quest. By all means, take advantage of a solid training course, but make sure you are ready mentally as well.

Dan Blumenstock
www.TheMuscleBuildingCrusader.com
Raising Money for The Epilepsy Foundation of New Jersey

Change in the world of strength training seems to evolve at exponential paces. Maybe we don't notice it on a day-to-day basis – one session at the gym is never very different from the day before – but step back for a moment and contemplate how far we've come.

Our history of exercise for the sake of building muscle dates back two-and-a-half millennia. Milo of Croton, a 6th century BC war hero and famous wrestler in Ancient Greece, was said to have carried a newborn calf on his back every day, until it was fully grown. That's not unlike adding weights to our lifts as we progress in the gym.

By the 2nd century AD, evidence exists of rudimentary dumbbells. Egyptian hieroglyphs depict men lifting and tossing bags of sand. A rod supporting two church bells became a dumbbell in old Europe, replacing stones as the primary lifting object. In Persia, meels developed an ancient version of the clubbell.

Still, 2,500 years of development can't even compare to the progress we've made in the last century. (Of course, with all the focus on things like heirloom crops and romanticism about returning to traditional ways of life, someone today might make a killing opening a gym that features stones and meels instead of machines!)

By the 1960s, gyms began to open in the U.S., and weight-resistance machines were developed. Nautilus machines opened the door for regular exercisers to engage in weight training, building strength without trying to emulate the hulks in popular films like Pumping Iron.

Unfortunately, with the progression of more accessible weight training came the development of a sedentary American lifestyle. Before a half-century ago, most of our jobs required us to move around. Even people who never considered exercise as an end-unto-itself were able to stay in shape, through the movement required by their daily tasks.

Conversely, it's easy today to sit at a desk all day (even writing blogs about exercise!), eat a few less-than-healthy meals, and then veg out in front of the TV all night because we feel crummy from not moving around enough! For many people, especially with office jobs, incorporating weight training into their lives requires going out of our way to some degree.

But it's not just in the gym where change happens. Our lifestyle carries over to every moment of our day, from when we open the fridge in the morning to when our head hits the pillow. And fortunately, it's in that holistic approach to training that evolution has really sped up lately. We know more today about how to build muscle mass than ever before in history!

A few key things we've come to learn in recent years:

1. The kitchen is more important than the gym.
   It goes without saying that you can't just eat right, sit around all day, and build muscle. But you also can't build muscle mass if you're not feeding them properly. It's been said that 80 percent of body sculpting work happens in the kitchen. Eat chicken, brown rice, whole grains, fish, egg whites, potatoes, and plenty of produce. Shoot for 1 gram of protein per pound of body weight, every day. Pass on the pizza, beer, and ice cream!

   What we've learned in the last 20 years about the importance of avoiding processed foods, in favor of whole foods, makes a bigger difference in the gym than any other development.

2. Understand the science.
   When muscles grow, it's called hypertrophy. You know the 'pump' you feel after working out? That's a temporary boost, called 'transient hypertrophy,' due to the accumulation of fluids in the intracellular spaces of our muscles. We want to create chronic hypertrophy through long-term weight training, which requires consistent workouts. Once a week won't cut it for sustained muscle growth.
    
3. Challenge Yourself
   To make our muscles grow, we have to confuse them! If your body becomes accustomed to a lift, it'll stop growing. Switch things up and slowly add weight to your reps. Your body will adjust and build more muscle. Bring a notebook to the gym to help with this, and don't worry about looking silly. Keeping track of your weight and reps will not only help you progress, but it'll serve as motivation to stay on course. The big thing to remember: You can't just stick with one routine and do it for longer and longer. You won't get results. You've got to vary your regimen!
    
4. Rest Up
   It's funny how our society doesn't always realize the value of something until we start to miss it. With our 24/7 lifestyles, sleep has never come at such a premium. But it's also never been so important. Your muscles grow while they're resting. Take at least one day a week off from your workout routine. And get that eight hours of sleep every night – it'll pay off in the results to your physique.

Try telling a weight lifter 100 years ago that the keys to success include eating their vegetables and sleeping, and you'd likely get a laugh! But there's a reason that records keep getting broken. We're evolving more all the time.

Brett Warren is a fitness and weightlifting enthusiast from Boston, Massachusetts. He is passionate about nutraceutical science and loves his job developing workout supplements for Force Factor. Brett's extensive background in biochemical engineering means he's one scientist you don't want to mess with. When Brett is not crushing it in the gym or working at Force Factor, you can find him spending time outdoors with his family.

I'm a 16 yr. old male. My body type is kind of hour-glass shaped ( My body is femenish ) I weigh 140. My body has no definition what-so-ever.

I want a nice, muscular body. The pecs, abs EVERYTHING.

My question is, how do I get there? I don't need to burn off any fat, It's just a matter of taking the right course and building those muscles.

I need a guide that will get me there. Advice from the experienced would be greatly appreciated. Thanks

ANSWER – Muscle-Building for Teens

Source(s):

He created a neat little video showing how to lose a ton of body fat by following a diet basically every other day. On "cheat days" you eat what you want.

The cool thing is, his method not only fires up your metabolism, but it sets your body up for tremendous muscle gains, too (you gotta work out, though, in a specific way and get the timing right)!

Build muscle and lose fat by dieting every other day? Where do I sign up?

However, even though millions of people are chronically overweight, they're "under-muscled." The objective of this post is to change that.

To build lean muscle mass, you have to take on a serious weight training and diet regimen. Hopefully, you are starting from a point where you are relatively lean or just need to drop a few pounds of body fat. But if you're seriously overweight, you can still follow the prescription I'm about to give; just realize that it's going to take some time and a lot of effort to see lasting results.

All that said, it's pretty easy to build lean muscle mass.

How to Build Lean Muscle Mass

These are some general guidelines to follow. You can check out Building Muscle in 30 Minutes a Day for an in-depth view of how to put it all together. Note that you need to do some form of cardio in order to supercharge your calorie-burning efforts. Here's what I propose:

• Follow the Building Muscle in 30 Minutes a Day system.
• Add 30 minutes every single day of cardio. It can be fast walking, running (not jogging, too hard on the joints), cycling, or active hiking. I prefer mountain biking, but you can do anything you want as long as you do it hard for 30 minutes.
• Eat frequent, small meals. The idea here is to maintain blood sugar levels so that you don't get hungry and don't burn muscle for fuel.
• Add 4 Fat-Loss Secret Ingredients to your diet.
• If you cannot prepare 6 meals a day, buy a meal replacement supplement like MetRx. You really cannot afford to miss meals.
• Portion control is king! Don't eat a lot. Use smaller bowls, plates, and utensils.
• Eat slowly. You may feel like you're grazing all day (because you are) but it's necessary.

As you might surmise from the above list, diet is very important. In fact 80 percent of your success can be attributed to nutrition. Don't take it lightly. In order to build lean muscle mass, you have to eat lean, quality food. No fat diets DO NOT WORK but neither does "all you can eat."

Choose to eat wisely and train smart. You'll build a better-looking body that will be healthier, too!

Today's a day to relax. Or at least learn about it.

A critical component of any exercise program is recovery. It's just as important as exercise and nutrition. In fact, if you don't give your body enough time to rest and recover from the strenuous workouts you do, no matter what you do otherwise, your muscle gains will be minimal, if even positive.

Yeah, you could lose size even if you train right and eat right.

It's a sad fact. But it's true. I've seen super athletes fall from grace by partying too hard into the early morning. I've also been plagued myself by a significant lack of sleep for extended periods of time (years, decades even). I always rationalized my poor sleeping habits with a mucho macho phrase:

I can sleep all I want when I die.

Of course, this thinking is all crap. There's nothing good to be said about sleep deprivation. So let's lay it on the line right now: Get at least 8 hours of sound, restful sleep every single night. Here are a few other "Rules of Recovery" -

• Go to sleep at the same time each night.
• Avoid shift work if at all possible.
• If you must consume caffeine, do so only prior to 3PM.
• Rise at the same time each morning.

Try to abstain from these activities -

• Going to sleep full.
• Exercising immediately before going to bed.
• Consuming any caffeine after about 3PM.
• Taking any kind of weight-loss aids, like diet pills, as they contain caffeine and other stimulants.

Read more about sleep here.

Sleep isn't the only component of Recovery.

You also need to calm down and relax. If you want to build maximum muscle, you need to put your mind at ease and stop worrying about stuff. I used to be a worrier; it's a trait I got from my mom, who constantly worries about this, that, and the other thing. Fortunately, I have overcome this unfortunate mental characteristic. It's a long road, but it's certainly worth it.

Sit if you can stand, walk if you can run. That sort of thing. Conserve as much energy as possible throughout the day. You will find that you won't have to eat as much to get results, either.

It's really win-win.

There's more on Rest here.

If you follow the advice given in this series, you will most definitely be training and eating right. If you find that you still aren't gaining the muscle you think you ought to be gaining, look first at your recovery practices.

• Are you getting enough sleep?
• Do you fidget while working or watching TV?
• Do your ears ring (classic sign of overtraining)?
• Is something bugging you and making you sleep less soundly, for less time, or both?

That's it for this series. I hope you liked it – let me know in the Comments! Thanks for visiting.

To recap, this is the entire series, How to Build Muscle in 30 Minutes a Day:

• Monday – Basic Training
  
• Tuesday – Advanced Training
• Wednesday – Basic Nutrition
• Thursday – Advanced Nutrition & Supplementation
• Friday – Importance of Recovery

Yesterday, we talked about basic nutrition. Today, we're going to "kick it up a notch," and talk about a specific eating program that will have you building muscle faster than Lou Ferrigno on anabolic steroids, bull semen, and gorilla growth hormone!

I've alluded to elements of this program before, not only in this series, but in quite a few posts over the years. Here are a few, just for background:

• Gallon of Milk a Day
• How to Consume More Protein Without Supplements
• Creatine Cycling
  

…and, as they say, much, much more!!!

I'll try to lay it all out in a schedule-format. This assumes you train mid-afternoon, say around 3pm. Adjust accordingly.

• Upon Rising – 2 Arginine tablets with a glass of water
• Breakfast – Eggs, toast, whole milk, vita-pak, 6 desiccated liver tabs, 5 grams Creatine
• Snack – Protein shake, liver tabs, creatine (same doses)
• Lunch – "Flesh" food like beef, chicken, fish, or eggs, whole milk, rice, liver tabs and creatine (same doses)
• Snack – Protein shake, liver tabs
• Pre-workout meal – Protein shake, liver tabs, branch chain amino acids, creatine, 30 minutes prior to workout
• WORK OUT, feel free to consume some protein shake during your workout too
• Post-workout meal – Protein shake, liver tabs, creatine, branch chain aminos, immediately after workout
• Dinner – Another round of flesh – beef, chicken, fish, or fowl. Rice, oats, other starchy foods. This is to be your biggest meal of the day. Vita-pak. Add milk as you grow.
• Snack – Protein shake, aminos, creatine, liver tabs
• Right before sleep – arginine, tryptophan, and glutamine

10 bullets (plus one for working out). Think you can consume all that? Build to it

Granted, two of those bullets aren't meals or working out – the first and last ones are there to a) break your all night "fast" (hence, why it's called "breakfast") and b) to set you up for sound sleep along with some growth hormone-inducing aminos.

On non-workout days, simply cut out the pre- and post-workout shakes. On Thursday (assuming you're training M-W-F), cut the supplements entirely. Give your gut a rest.

After 7 days, cut the creatine down to 2-3 grams where creatine is called for. The first 7 days' worth of creatine will build up a huge store of in-muscle creatine but then it maxes out and giving that high a dose is just wasteful.

Note that your muscles use creatine phosphate to produce energy when working out anaerobically. The creatine you ingest is converted into CP by the body and is stored in your muscles for quick energy.

That's it for today. Tomorrow: Recover tips and tricks.

Here's the rundown again on what we're covering this week:

• Monday – Basic Training
  
• Tuesday – Advanced Training
• Wednesday – Basic Nutrition
• Thursday – Advanced Nutrition & Supplementation
• Friday – Importance of Recovery

Somebody, I think it was Vince Gironda, once said (well, knowing Vince, he said it a million times if he said it once)

Bodybuilding success is 85 percent nutrition

I have often said, in that same vein, that I wasn't sure what the percentage was, but I know this – It is high, way up there, far above 50 percent.

Especially when it comes to building muscle!

Sure, you have to train right and give your body time to recover (recovery will be covered on Friday), but one thing is crystal clear:

If you're not gaining weight, you're not eating enough!

Now, you could be gaining weight and NOT building muscle. That's 80 percent of the population. But that's because most of us eat shit and don't exercise at all.

But you're here because you train diligently, try to eat right, and try to balance the 3 Pillars the best you can.

Today, we're going to get back to basics – Basic eating. Here's what you need to know and do:

• In order to build muscle, you have to increase your caloric intake; you have to create a calorie surplus. If you're maintaining your weight, simply add in a glass of milk or other high-protein food to each meal.
• Eating 6 to 8 smaller meals is better for building muscle. Why? Because you can maximize your protein uptake. This means you can eat less protein per meal but more protein by the end of the day. This is very important for many reasons, one of which is this: If you're not in a positive caloric balance throughout the day, you most likely are running in the red at some parts of the day. When you're running a deficit, you are either burning fat or breaking down muscle tissue. Guess which one is more likely? Right! You are more likely to catabolize muscle tissue than burn fat. It's a sad but true fact.
• You have Two Most Important Meals – the one right before your weight workout and the one right after it! Here, bump up the protein intake to roughly double what you might take in during a regular meal.
• Consume at least 1 1/2 grams of protein per pound of body weight. Preferably, take in 2 grams per pound. Yes, a lot of it is "wasted," but studies have shown that taking in more protein actually stimulates growth hormone production which spurs muscle growth, even if the protein isn't used.
• Eat plenty of eggs and lots of milk, if you can tolerate it. Both of these foods are sources of high-quality protein. Many weight trainers have made HUGE muscle gains on an eating/training system called GOMAD.
• Most supplements don't deliver on their promises. Read Supplement Scams. However, a few do. Read Supplements that work.
• Take your supplements every single day. Except Thursdays Seriously, I suggest you take a break from all supplements every 4th day of the week. Doing so just gives your digestive system a rest. Do it on a non-training day.

Tomorrow, we'll talk more specifically about a dietary meal & supplementation plan that will kick-start your muscle growth and put you on a path to gaining serious muscle!

• Monday – Basic Training
  
• Tuesday – Advanced Training
• Wednesday – Basic Nutrition
• Thursday – Advanced Nutrition & Supplementation
• Friday – Importance of Recovery