Top Muscle building Meal Plan – Become you own Muscle Building Cook

When you look at bodybuilders, you see them eat most of the time when they are not working out and that is because they have a muscle building meal plan that they follow. Having a muscle building meal plan is key for building muscle as your growth depends on the food you eat.

This article will be about having the right muscle building meal plan and you can mix the different foods to combine them in a way that fits you.

Muscle Building Meal Plan – The Foods

-1st Muscle Building Meal Plan – Eggs:
Eggs are a great source of protein and rich in healthy fat. The healthy fat we are talking about is not what is found in fries and other fast foods. That is saturated fat and something we want to keep our hands from. Eggs are also easy to digest for building muscle.

-2nd Muscle Building Meal Plan – Fish:
Fish is another great source of protein as well as healthy fat. It really doesn't matter which kind of fish you choose, as they are all great, but most bodybuilders go for salmon and it taste great if you know how to make it. Fish should be eaten several times a week.

-3rd Muscle Building Meal Plan – Lean Meat:
It shouldn't come as a surprise to you that meat is rich in proteins and is also one of the greatest sources of iron in muscle building meal plan. But it is also high in cholesterol and should be kept on a low.

-4th Muscle Building Meal Plan – Peanut Butter:
Peanut butter is rich in proteins and fat. A lot of people think that it is unhealthy because it is usually associated with being a snack meal, like jelly peanut butter sandwich. But if you cut the jelly and white bread out, you will find it to be a great source in your muscle building meal plan.

-5th Muscle Building Meal Plan – Chicken:
Chicken is key for people who also want to lose weight. That is because chicken is low in calories, but rich in proteins. And if you want to cut weight, you need to have lower calorie consumption. But chicken is also great for bodybuilders because of the richness in proteins and you can eat a lot of it in your muscle building meal plan.

Muscle Building Meal Plan – Carbohydrates

You also need sources of carbohydrates in your muscle building meal plan. Some great sources of carbohydrates are brown rise, oatmeal, whole grains, fruits, vegetables etc.

Especially after your workout session, your body needs the right nutrition to repair the muscles with. A great way is to take a protein shake right after your workout with carbohydrates, to transport it faster to your protein receptors.

You should also have a muscle building meal plan with carbohydrates before your workout, because you need the energy to have a great workout session.

All the above foods are great for growth and should be included in your diet. To make the muscle building meal plan more exciting, you can imagine yourself being the greatest cook on the planet and make a dream dish come true.

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7 Great Build Muscle Exercises

To get the body of your dreams, you should know some build muscle exercises that can make the difference you are ultimately looking for. But every build muscle exercises have their purpose and you need to know the right ones to build muscles the way you want.

This article will be about some build muscle exercises that focus on isolation workouts, as they are excellent for specific areas on your body. However, full body workout exercises like the squat, bench press, dead lift etc. should also be in your workout schedule.

Build Muscle Exercises – Biceps and Triceps

-Build Muscle Exercises #1:
The first exercise is the close grip bench press. This is one of the build muscle exercises that works on your triceps in a way that a lot of exercises don't and should definitely be in your triceps workouts. It can be performed on a smith machine or with a barbell on a bench.

-Build Muscle Exercises #2:
The second workout in the build muscle exercises is the cable incline extensions that work on your triceps. You need an incline bench and a pulley machine. Sit away from the pulley machine and grasp the straight bar. Keep your arms in a 90 degree angles from your elbows and push it forward so that you extend your arms and feel the flex in the triceps. Return and repeat.

-Build Muscle Exercises #3:
You need a pulley stand with a straight bar for this workout on the build muscle exercises, which targets your biceps. Grasp the bar and stand a couple of inches away from the stand and stand straight up. Keep your elbows firm and only move your forearms upwards and make them touch your biceps. Return to the start position and repeat.

-Build Muscle Exercises #4:
This is almost the same workout as the above build muscle exercises, but you need to attach a rope to the pulley stand instead. Grasp the rope from each hand and perform the same motion as the build muscle exercises #4.

Build Muscle Exercises – Shoulder, Chest and Back

-Build Muscle Exercises #5:
This workout on the build muscle exercises targets your shoulders. Grab two dumbbells and stand straight. With your elbows slowly bend, lift your elbows and lift your arms left and right with each arms, all the way up to your shoulders level and return to the starting position.

-Build Muscle Exercises #6:
This exercise is done on the butterfly machine and works on your chest. Sit on the seat and hold each handles. Squeeze the handles forward and make them touch each other in front of your chest and return to the start position.

-Build Muscle Exercises #7:
This workout on the build muscle exercises works on your back. Place one knee on a bench and rest your below knee area on the bench, while you place your other foot on the ground. Grab a dumbbell and pull it upwards all the way up so that you elbows are bending. Return and repeat.

Follow the above build muscle exercises and wait for the results to fly in.

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Top 4 Exercises for Building Abdominal Muscles

Having nice abs symbolizes health and strength and building abdominal muscles is even seen as a sex symbol by many. But building abdominal muscles has more benefits than the look of them, as they help to strengthen your back.

You will also walk with a straight back when you have strong abdominal muscles, which is seen as a sign of confidence. Studies have even shown that having strong abs will delay your process of getting old, as a lot of elderly people walk with a bending back because of the lack of strong abs.

Exercises for Building Abdominal Muscles

Before going into the different exercises for building abdominal muscles I want to clarify that it will be very hard to get nice looking abs, if you do not have the right nutrition. If you are building abdominal muscles, but have a lot of excessive fat on your stomach area, it will be tough to see them.

-1st Exercise for Building Abdominal Muscles:
The first exercise for building abdominal muscles is leg raise. You can do this exercise on a pull up/dip –stand or while lying down. And there are a lot of different muscles you can target by varying the exercise.

What you need to do for building abdominal muscles with this exercise is to raise your knees all the way up to your chest and slowly return back to the starting position. If you want to work on the side of your abs, you can raise your knees up from each side.

-2nd Exercise for Building Abdominal Muscles:
This exercise for building abdominal muscles is done with an exercise ball. Lie on the ball with your back and place your hands behind your head. Now crunch your abs and push yourself forward in a slow motion and return in a slow motion as well.

If you want to challenge yourself with this exercise for building abdominal muscles, is to hold a weight in your hand while performing it.

-3rd Exercise for Building Abdominal Muscles:
The third exercise for building abdominal muscles is done on an abs bench. Choose the angle and place a weight on your chest while holding it, and crunch your abs upwards and return in a slow motion.

-4th Exercise for Building Abdominal Muscles:
This exercise is performed while lying on your back. When on your back, extend your legs all the way up and place your hands behind your head. Now push yourself forward so that your body looks like a U-shape, but keep your legs straight. Return slowly to the start position.

Building Abdominal Muscles – Using weights

Im a fan of using weights when building abdominal muscles, as your abs are just like any other muscles on your body. You need to put stress on them to let them grow.

The above 4 exercises are just a few out of many and you can perform them in a way that you feel comfortable with, but remember to be consistent for building true abdominal muscles.

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Muscle Building Work Out – 11 Awesome Exercises

This muscle building work out article will be about some exercises that most of the fitness models you see in magazines make use of and if you apply them and do them on a consistent basis, you will realize your true potential.

Before going into the muscle building work out, I want to recommend with utter most important that you have a nutrition plan for the right foods to eat, because without the right nutrition there will be no reason to do the exercises.

Muscle Building Work Out – Legs, Back and Chest

-1st Muscle Building Work Out:
The first exercise is the squat. Squat is excellent for everything below waist and helps release hormones to promote further muscle growth in your overall body.

-2nd Muscle Building Work Out:
This exercise is called lunges and works on your legs. I recommend you start out without weights and when you know how to perform it correctly, you can add weights as resistance.

-3rd Muscle Building Work Out:
The dead lift works on your back, as well as your gluteus maximus. This is an awesome muscle builder exercise, as it targets more muscle groups at once. Don't start out with heavy weights, learn the correct way to work on it and increase gradually.

-4th Muscle Building Work out:
You need the seated row machine for this exercise. Sit on the seated rows bench and keep your elbows close to your body and pull the hand bar all the way to your body and return to the starting position. It is a great exercise for your back area.

-5th Muscle Building Work Out:
The bench press is a very cool exercise as it works on your chest, as well as your triceps and shoulders. You can do the bench press with a barbell or dumbbells. And you can choose a flat bench, an incline bench or a decline bench.

-6th Muscle Building Work Out:
This exercise is the flyers and works on your chest. This can also be done with an incline bench or a flat bench. Furthermore, you can make use of cables to vary you exercises.

Muscle Building Work Out – Triceps, Biceps and Shoulders

-7th Muscle Building Work Out:
The close grip bench press is excellent for building triceps muscle. Remember to keep your elbows close to your body to really make use of your triceps.

-8th Muscle Building Work Out:
The cable overhead extension is also great for your triceps as well as challenging.

-9th Muscle Building Work Out:
The barbell or dumbbells curl is used by a lot of bodybuilders to build their biceps. And you will look cool doing it in front of a mirror, while wearing a tank top.

-10th Muscle Building Work Out:
The preacher curl can also be used with a barbell or dumbbells and is a great biceps builder.

-11th Muscle Building Work Out:
The shoulder press can be done on a smith machine, with barbells or dumbbells and standing or sitting. It is a great exercise for your shoulders.

Follow the above exercises for muscle building work out and wait for the results to come true.

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Top 4 Muscle Building at Home Exercises – It´s Possible

Muscle building at home is usually no different than muscle building in the gym. The only noticeable difference is that there are more people in the gym and there is some equipment that might not be room for in your home.

But we want to use the info from the gym for muscle building at home. Though we can't have every single kind of machine for muscle building at home (maybe you can), we will take full advantage of those we can.

Muscle Building at Home

Before we start on the muscle building at home exercises and routines, there is some equipment that could be a great idea to get your hands on for optimal growth.

- Barbell
- Dumbbells (adjustable)
- Exercise Ball
- Yoga Mat
- Bands
- Exercise Bench
- Pull-Up Bar

-Muscle Building at Home #1 – Dumbbell Bench Press:
The first exercise will be targeting your chest, shoulders and triceps. You have three positions two choose from, the incline, flat or decline bench. When you have your preferred choice, sit on the bench with your shoulder blades pressed towards each other and with a dumbbell in each hand. Push them upwards in a strong motion and lower it back down.

Now if you have a barbell holder for weight training home, you can place the bench under it and use a barbell instead.

-Muscle Building at Home #2 – Incline Dumbbell Chest Flyers:
This exercise also targets your chest, shoulders and triceps. On an incline bench, extend your arms upwards with two dumbbells in hand. Now lower both your hands to the sides, until you can feel the stretch in your chest. Return and repeat this muscle building at home exercise.

-Muscle Building at Home #3 – Pull-Ups:
The pull-ups exercise is great for your lats, biceps and basically your whole back area. Grab the pull-up bar and lift yourself upwards, either with your palms facing towards you or away from you. This is a great exercise for muscle building at home where you get to utilize your own body weight.

-Muscle Building at Home #4 – Butt Lift:
This muscle building at home exercise targets your glutes and hamstrings. Lie on yoga mat with your knees bend and your hands by your side. Now lift your glutes all the way up till you feel the stretch in your hamstrings and glutes. Return and repeat the muscle building at home exercise.

Muscle Building at Home – Basics

Most of the exercises from the gym can be done at your home. You only need to be creative and you will find out that all the different exercises can be done in a lot of ways.

Lets take muscle building at home exercise 1 and 2 from above as an example. You can replace the bench with the medicine ball to make sure your body does not get adjusted to the same exercises.

Follow the muscle building at home exercises from above and you will not only surprise yourself, but everyone else on what a transformation you have made.

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Top 5 Exercises for Bodybuilding at Home

You might live in a place where going to the gym is not possible or you simply don't like the gym environment and rather want to do bodybuilding at home.

We will in this article go through some exercises that you can use for bodybuilding at home and if you follow them, will give you results that are worth showing off for.

There are several tools you can make use of when starting bodybuilding at home: A weight-belt, a pull up bar, a dip stand, a workout bench and some weights.

Bodybuilding at home - Exercises

-Bodybuilding at home exercise #1:
The first bodybuilding at home exercise is one you have probably done before. It is called push ups. There are a lot of ways you can do the push ups depending on what muscle group you want to target. The push up is great for your chest, your triceps and shoulders.

To challenge yourself, I recommend that you either make use of a weight belt, or put a weight plate on your back.

-Bodybuilding at home exercise #2:
The second bodybuilding at home exercise is pull up. Pull up is a great core exercise for muscle building and can also be performed in a variety of ways, you can for example choose to do a wide grip or close grip. Pull up works on your back and biceps.

-Bodybuilding at home exercise #3:
This bodybuilding at home exercise is the dip. You need two bars for each hand that you can push yourself up and down with. Remember to keep your elbows as close to your body as possible to really work on your triceps. If you want to work on your chest, slightly bend your back over a bit.

With both the pull up and dip you can use a weight belt for resistance.

-Bodybuilding at home exercise #4:
If you want to work on your abs there are tons of ways to do this. You can do it on a yoga mat, on an abs bench or even the pull up bar, to name a few.

-Bodybuilding at home exercise #5:
If you want to work on your below-waist area, you can use dumbbells to perform lunges or even squat. And if you want to be specific and work with calf muscles, you can put weight on your thighs while sitting down and pushing up with your toes.

Bodybuilding at home - Using a workout bench

If you have some dumbbells and a workout bench, there are several exercises you can do. If you want to work on your chest you can do the incline bench press or flat bench press or if you want to work on your biceps or triceps as an isolation exercise, then you can also use the dumbbells.

There are tons of ways to do bodybuilding at home and the above exercises are just some out of many. Get your hands on a muscle building program or something similar for bodybuilding at home and you will enjoy the results soon.

About the Author

Are you tired of not being able to wear the clothes you want, not feeling comfortable in your body, not liking what you see in the mirror and not being able to go to the beach? Then visit us at Best Way to Build Muscle to make your Dream Physique become a Reality...

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Best Bodybuilding Cutting Diet

It is important to have a bodybuilding cutting diet to lose fat and have a more ripped and well defined body. However a lot of people find it too hard to cut fat, as bodybuilding cutting diet in their mind seems extremely boring and too hard to complete.

We will in this article destroy the myth that says bodybuilding cutting diet is boring with not so many options to choose from. A bodybuilding cutting diet can be very fun if you know what kind of foods you have to eat to cut fat and lose weight. 

Foods in a Bodybuilding Cutting Diet

Before starting out on what foods to include in your bodybuilding cutting diet, you should include about 6 meals a day and depending on how low a calorie consumption you are targeting, you should adjust the amount in each meal accordingly.

-Bodybuilding Cutting Diet – 1st Food:
The first food on the list is chicken. Chicken is used by many when cutting weight. The reason is that chicken is rich in proteins, but at the same time being low in calories. And it just happens to taste yummy.

-Bodybuilding Cutting Diet – 2nd Food:
Fish is another great source of protein and is also rich in healthy fat. You need healthy fat in your diet to cut fat. Especially salmon is used by a lot of bodybuilders when cutting fat.

-Bodybuilding Cutting Diet – 3rd Food:
Switch your regular carbohydrates up with vegetables. First of all, vegetables have many health benefits, but they are also extremely low in calories. So you can actually eat a lot of them, having the feeling of a full stomach and cut weight while you enjoy it.

-Bodybuilding Cutting Diet – 4th Food:
Eggs are also a good source of protein and as with the fish, eggs also contains a lot of the healthy fat that we want in our diet.

-Bodybuilding Cutting Diet – 5th Food:
Drink a lot of water, as not only is water healthy for your body (your body is made of about 60% of water) and provides energy, it also makes you want to eat less.

-Bodybuilding Cutting Diet – 6th Food:
Include some nuts, like almonds in your diet. The good think about nuts is that they contain a good amount of protein and fat. But don't eat too many of them as they are rich in calories as well.

Bodybuilding Cutting Diet – Tips

Besides eating the right foods, you should also include cardio. It is good for your inner health and also burns a lot of calories and gets you in great shape.

Food timing is also crucial. Eat carbohydrates early in your day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep as your body will have a hard time processing them when you have no motion.

If you follow the above tips and foods in your bodybuilding cutting diet plan, you will start seeing results very soon.

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Top 10 bodybuilding facts – The Essentials

When you want to build muscle there are some imperative bodybuilding facts you should know. You might be confused about all the myths surrounding the bodybuilding world and that can keep you from having true results.

We will in this article look at some Bodybuilding facts that you need to know to realize the body of your dreams.

The Bodybuilding Facts

-Bodybuilding facts #1:
The first tip on the bodybuilding facts list is to set yourself a goal of what kind of body you want, if you want to lose fat, gain muscles or whatever your goal is. It will make such a huge difference when you know exactly what your goals are and you will shorten your time of reaching your desired physique.

-Bodybuilding facts #2:
This is on top of every bodybuilder's most essential list and it is called nutrition. You need to have the right nutrition's to make your muscles grow and not eat everything you get your hands on.

-Bodybuilding facts #3:
You need to have a fair amount of protein in your diet, about 1.5 times your bodyweight. Protein is the main fuel for your muscles and they need it to build new muscles and repair old ones.

Furthermore you need to include fats and carbohydrates in your nutrition plan. Some sources of fat, carbohydrate and proteins are: Meat, Steak, Fish, Eggs, Chicken, Peanut butter, Pasta, Whole grains, nuts, beans, rise etc.

-Bodybuilding facts #4:
After each workout, you should have a protein shake with carbohydrates no longer than 30 minutes after your workout. When you work out, you break down your muscles and they need the right fuel to repair themselves with. Proteins will repair them and carbohydrates will transport the proteins straight to your protein receptors on your muscles.

-Bodybuilding facts #5:
For an improved diet, you should also include supplements in your nutrition plan. However, nutrition should not serve as your food, but should rather complement it. Some good supplements are whey protein, creatine, multivitamin just to name a few.

-Bodybuilding facts #6:
Depending on what your goal is, you should choose a program you will follow. That can be a full body program, a 2-split program, an isolation program or a combinations of those.

-Bodybuilding facts #7:
You also need a demonstration program where you can see exactly how to perform each exercise. By performing workout routines the right way, you will make efficient results and keep yourself away from injuries.

Bodybuilding facts – Surprise and Progression

-Bodybuilding facts #8:
You need to switch up your exercises every other week or once a month. The first reason is that it won't be boring doing the same exercises over again and furthermore when you surprise your body, that is when you gain some good mass.

-Bodybuilding facts #9:

This is among the bodybuilding facts where you need courage and motivation. You need progression in your lifting weight as soon as it becomes easy to lift. By progressing you are forcing your body to build new muscles to cope because of the constant pressure that you put on it.

-Bodybuilding facts #10:
This fact is simple and it is called rest. It is when you rest, that real muscle mass is made.

If you follow the above bodybuilding facts you are on your way to building the body of your dreams.

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