will also aid in burning excess body fat, making them the perfect exercise to build muscle and lose fat. Train to target all  muscle groups, not only will you get far better overall benefit from such a program, but you'll look far more impressive with  a well balanced physique.







3. Start eating good wholesome foods that includes carbohydrate, protein and a source of good healthy fats. ( Omega 3, 6 and 9 ) Increase your daily protein intake to about one gram per pound of body weight. For bigger and stronger muscles you need the extra protein to help repair the damaged muscle tissue. You should also increase your daily intake of water to keep your muscles fully hydrated.

4. Keep a work-out diary. This is vital and yet a lot of trainers don't do it.  Keep records of the amount of weight you use, number of reps and even the rest period between sets. Every time you do a  work-out, put in 100% effort to improve from your previous work-out. If you don't give you muscles a reason to grow then why should they!  You would be amazed just how much progress you can make just from this one tip.

5. Post Work-Out Nutrition; Neglect this and your muscle gains will be as slow as a turtle doing the 100 yard dash! You’ve just given your muscles a good pounding and now they require the proper nutrient’s and rest to repair and grow bigger and stronger for the next assault.  Personally, I don’t even wait until I go home to get the recovery process started. I take my post work-out drink in a shaker to the gym with me, this way  I can have it  Immediately after my work-out. About an hour later I will have a solid meal high in protein along with some complex carbs and I’ am good to go for the next two to three hours.

Here’s a sample of my post work-out shake:
50 grams of whey protein, 5 grams of creatine, 30 grams of dextrose ( a.k.a. sugar ) and
5 grams of glutamine.

6. Set your muscle building goals and stick with them. Don't get distracted, stay focused. Start off easy and then increase the level of your goals for bigger and better achievements. Don’t quit once you have reached your goals. It may take some time to achieve your goals but only a couple of weeks  to start losing them through lack of continued exercising.














8. Don’t diet! Change your eating habits. Diets don’t work because once you achieve your goal weight; you quit the diet and go back to the previous bad eating habits again. You have to make a concentrated effort to eliminate the unhealthy fat adding foods from your eating routine. Only when you change your daily eating regime will you lose fat and keep it off permanently.













10. The single most important factor in building muscle and losing fat is to get started on a program. Don't think about it, stop thinking and start doing! This step is often the hardest for many individuals but once they actually get started, they can  achieve their goals by maintaining a long term commitment to a training program designed to build muscle and lose fat,


Want More Tips On How To Build Muscle?  Visit Here: Muscle Building
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It’s the age old question; how to build muscle and lose fat? The answers are straight forward,  but the problem is most people never follow them or quickly give up once they have started a program. The following are some useful tips on muscle building and fat loss that anyone can easily follow to achieve success. 1. Stick to basic compound movements to build maximum muscle mass. Exercises like Barbell Squats, Bench Press, Dips, Military Press and Deadlifts are all proven to stimulate the most muscle fibers while allowing you to hit more than just one muscle group at a time, plus the added increase of natural testosterone you get from performing these  exercises
2. To build muscle mass, you must put your muscles  and nervous system under progressive stress with heavy weight and low reps. Change it up about every 4 weeks, develop a new work-out regime or switch around the order of the various exercises. Boredom breeds complacency and muscles can adapt quickly.

"Ten Quick Sure-Fire Tips For Guaranteed Success!"
7. Cut the carbohydrates, not all of them but most. Stick with the complex carbs such as: Oatmeal, Yams, Brown Rice, Wholegrain Bread, Potatoes, Beans etc. Your body does need some carbs in order for it to function correctly and aid in muscle growth, but not as much as most people normally consume on a daily basis.
9. Try eating about five to six small meals per day rather than the typical three large ones, by eating smaller meals more frequently you'll increase your metabolism and help speed up the fat burning process. Try not to eat too late in the evening,   Make sure you incorporate cardiovascular exercises like walking, bicycling or jogging in order to increase your stamina and help burn excess fat. Now if you really want to step it up a notch, try some form of high intensity interval training for maximum results. Check out the video for a sample of interval training.
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