Some people want to build muscle quickly but there are millions of different products out there and many don’t know where to start.

If you want to gain muscle there are some basic things you need to do. To start, you need to weight train. Weight training involves using weights and equipment to enable resistance. If you want to gain muscle you should weight train with heavy weights. Using an appropriate weight, you should only be able to do 4-8 reps. You also need to eat more calories. Gaining weight- muscle weight – requires that you must eat. If you do not eat enough calories you will not be able to gain the weight. It is just that simple. If you are working out and aren’t eating enough your workouts are going to burn off all of the calories you are ingesting. Just make sure you’re eating the right types of calories. You should eat more protein , for example. Your body will not be able to build new muscle if it does not get enough protein. You’ll also want to eat carbs but carbs are their to fuel your body so that you can exercise and weight train. Protein provides the necessary amino acids to build and repair muscle, but carbs are the fuel. For muscle growth, carbohydrates are not as essential as protein and fats.

In addition to eating more – specifically high quality proteins and fats, and carbs to fuel your body, you’re going to want to eat more often. We’re used to the concept of three meals a day but you should probably consider eating around six meals a day even if they are slightly smaller than the normal three meals you would eat. Space your meals out so that you’re keeping your body going throughout the day. Your body should have constant nourishment. Don’t leave yourself feeling hungry. You can snack but snack on items like cheese and almonds. Yogurt also makes a good snack. Eat a lot of veggies as well -those will be your good carbs. Remember, if your body is hungry with no food, it will start to turn to your muscle for energy. That is exactly what you don’t want your body to do.

We touched on it before, but don’t forget to eat more fat. This may sound weird and even unhealthy, but if you want to gain muscle mass, you will need to eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. You really can’t expect to gain muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, some diets want you to focus on high fat items like bacon, avocados, heavy cream and so forth.

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Unless you have a professional coach at your side, you will undoubtedly, especially if you are a male, make the most common mistake that ends up tripping everybody. You will start at a low, conservative weight, and begin to add on 10lbs each time you go back to the gym. You will enjoy a burst of strength as your body adapts to the new weights, and for about a month you’ll go on adding 10lbs each time, thinking yourself invincible, your gains impressive, your path set. Only to find, at about the third or fourth week mark, that you are starting to have difficulty with the reps. You’re going to start struggling to complete the third set, but will insist on maintaining your increases out of pride or ego. Soon your form will be falling apart, and you’ll be straining and heaving to finish at all. Finally, you’ll quit, burnt out, frustrated and probably having hurt yourself.

Don’t be that guy! Realize that your body will adapt quickly to initial gains, but that initial bump in strength isn’t linear. It’s like sprinting and running a marathon. People approach weight training as if they were going in for a 50 meter sprint, and try to go as fast as they can. But weight training is a marathon, and slow and steady wins the race. So rather than going as fast and hard as you can, try to build a solid base. Go for the slow, incremental increases that will at first seem too easy, but allow you to get past the point where you would have burnt out if you had gone faster.

What does this translate into in practical terms? For squats, you can improve about 10lbs/workout, for the first few weeks, and then when you begin to slow down, start using 5lb jumps. In the bench press, you have to proceed slower, and so 5lb jumps should at first be the way to go. When that gets rough, drop to 2.5 lbs. Don’t scoff-if you increase at 2.5lbs a week for a year, that’s a net total gain of 104lbs. The shoulder press is similar to the bench, and increases at the same rate. The deadlift will increase the fastest of them all, and most men can add 15-20lbs/workout. Remember, the smaller the muscle group used, the slower the gains.

Most importantly: be patient. Just because you can lift more weight does not mean you should increase your load. Yes, you can go faster in the short run. But when you hit that wall in three weeks time, you’ll wish you were still lifting slowly and steadily, and maxing out much, much further down the line.

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By using compound exercises you are bringing more muscle groups into play. The more muscle groups you work the bigger jolt to your metabolism (for fat loss) and with compound exercises you can use heavier weights (for muscle growth).

So what compound exercises should you be doing? Well truth be told there are more than five but I’m going to just give you my 5.

Squats (barbell) – want to get big you gotta squat. Squats work your quads, hamstrings, lower back and abs. That’s a lot of muscle working at one time. Not to mention what it does for your cardiovascular system. If your more the fat burning and lean muscle type don’t be afraid of squats.To lose as much fat as possible squats are a must. Ladies you won’t get the big muscles you don’t have the make up for it (unless you are on steroids and if you are shame on you).

Squat 1-2 times a week. 4-5 sets per workout. Reps 4-8.

Deadlifts (barbell) – I love to deadlift. I get a real charge out of being able to pull that barbell off the floor. Deadlifts will work your whole back top to bottom. Along with your back your legs, abs, delts, traps and forearms will get plenty of work. Deadlifts like squats will get you freaky strong and pack on serious muscle mass.

Deadlift 1-2 times a week ( I mix up my workouts with squats and deads one week I squat twice dead once next week dead twice squat once.

Barbell Bench Presses – The king of upper body exercises. Flat Benches get a bad rap sometimes but the fact is (especially for beginners) if you want that upper body to grow heavy flat benches is key. Middle and lower chest, front delts and triceps are all working during the bench press. Beginners and the hardcore lifters particularly should concentrate on heavy flat benches.

Now I will tell you after 30 plus years of weight training I don’t flat bench much anymore. I prefer Dumbbell incline presses, weighted dips and weighted pushups(feet elevated). The problem with the flat bench (and I was guilty of this for years) is most people fall in love with the “How Much can You Bench Syndrome”. You start adding too much weight and all of a sudden your doing a powerlifters workout and not working your chest muscles.

Barbell Bent Over Rows – Another exercise I love to do. Rows to me are on par with Bench presses as an upper body move. I like to use an underhand grip. This way your hitting your middle and lower back, biceps, forearms and rear delts. This is another exercise both groups muscle builders and toners can make great use of. Lift heavy 4-5 sets 4-8 reps use heavy weight.

Clean and Press – another personal favorite. The Clean and press gets every muscle(almost)in your body working. If you’ve never done them proper form (as with any exercise) is critical. The only problem with doing the press part of it is it cuts down on the amount of weight you can use. If your a hard core lifter only press every third rep. The press will become more of a push press but that’s okay. More power baby! For the toners a great shot to your metabolism.The Clean and Press or just the Clean is a great total body exercise.

To get the most muscle you can get these exercises in your workouts. Use heavy weight (but not to heavy that you cant control the weight and feel the muscles working. If you are using maximum intensity you should be able to add weight every week.

There it is 5 of my must do exercises for muscle building and fat loss.

I do my weight training 3 days a week doing total body workouts. Forget the workouts the muscle mags show you. Way overdone. Keep your workouts as short as possible, workout with intensity, you can add in a couple of isolation exercises later on after you build a solid muscle base.

Add weight whenever possible, do one more rep than your last workout this is how you progress and up the intensity of your workouts. Here is a sample of one of my workouts.

1A) Deadlift

1B) Pushups- weighted feet elevated

2A) Clean and Press

2B) Bent Over Row

Also remember to get big you must eat big.

Use intensity, add weight whenever possible, use compound exercises (stay away from the isolation exercises till you have added muscle. Nutrition “Eat Big To Get Big”. That is not an excuse to eat junk food. And don’t think that drinking a couple of protein drinks is a replacement for eating whole food meals it’s not. For more on muscle building workouts and nutrition info.

I am a long time weight training guy and I still love my weight training workouts. I just started using kettlebells about 7 months ago. kettlebell training has a whole different affect on your body.

The unique value of kettlebells is derived from ballistic (fast exercise) work such as: snatches, swings, cleans, and jerks In addition, to giving your incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will burn off rapidly.

Is kettlebell training the be all end all of working out? No, it is simply a very effective way to train and enhance whatever program you are on.

The great thing about kettlebells are they are small and don’t take up alot of room. So if you only have a small area to workout in no problem kettlebells fit right in.

Which brings me to part two of today’s article Bodyweight exercises. The great part about bodyweight workouts is? No equipment. That doesn’t mean that they are not a very effective form of exercise. And since you only need your bodyweight they can be done anywhere.

There goes that excuse about the expense of joining a gym.

Most people don’t give much thought to bodyweight workouts, but some of the toughest exercises I’ve ever done have used only my bodyweight. The two that come to mind immediately are the Pistol Squat and the 1-arm pushup. You have to be very strong and fit to do either of those exercises.

So let me give you a great workout you can do at home with just 1 kettlebell and body weight exercises.

1) Kettlebell Swings – The swing has been called be some the best single exercise there is.

2) Push-ups – That’s right the old standby, standard position, feet elevated, hands close together or the one handed version.

3) Kettlebell Clean and Press – clean the kettlebell keep your elbow tight to your body and press. Do a clean before each press.

4) Bodyweight Squat – Prisoner squat, split squat, pistol squat

Well there you have it yes only 4 exercises. Remember I don’t care what your personal trainer or the fitness magazines say more is not better. The idea is to give yourself a killer fat burning workout but to get it done in as short amount of time as possible.

Now with this workout you can do the exercises in bodybuilder style do all your sets of one exercise then move on to the next. Or do them as a complex one set of each go right to the next till you have done all four.

There are so many more combinations you can put together. One of my workouts I will do 2-3 weight training exercises, 2-3 kettlebell exercises and 1-2 body weight exercises.

This kind of variety can really keep you motivated for your workouts. Plus you really keep your body off guard. Warning if you are new to kettlebell training learn how to use them properly. If you liked this workout keep reading… Kettlebell Training Page

In the end it all comes down to the profit margins that the supplement suppliers have engineered. Yes, we all understand that any sort of enterprise is in business to make a profit. Profit is the oxygen that keeps companies afloat. It allows them to reinvest in new products and research and development for the future. But in many instances, the profit margins that the supplement companies are making, are astronomical, in the region of 10,000%! How are they able to possibly justify such an extortionate profit?

What we have found during the research that we undertook, was that it is the ingredients that suffer. All supplement manufacturers list the ingredients in the products both on the packaging and on the internet adverts as well. These are the active ingredients that give the products the power to perform their functions.

What we have found is that in all too many instances, the actual proportion of these active ingredients is kept to a bare minimum. In many instances, the proportions are so low as to render the products of which they are part next to useless.

So, not only are the supplement manufacturers making obscene profits, but they are cheating the public in the process. It is little wonder that many people have bought these products in all good faith, but then end up believing that they don’t work, and indeed they don’t at the recommended serving size. However, it’s not the active ingredients that are at fault, it’s the lack of them. There’s just enough in the product to make their advertising legal, but not enough to make them work. It’s no surprise that so many people are so disenchanted with the herbal supplement and body building supplement industries.

To give you an idea of the cost to sales ratios, our research indicates that a supplement that retails at $50-$60, contains no more than $5-$6 worth materials. We understand that there are costs of advertising to be recovered also, but even when you amortize that cost across the amount of product sold, it still shows an incredibly high profit figure.

But did you know that it is entirely possible,(and quite easy too), to make your own supplements? We are now talking specifically about the body building industry. Having done the necessary calculations, we can reveal that you could save yourself up to 98% on the cost of body building supplements (fat burners and bulk-out supplements etc) by making them at home. It is easy to do. It isn’t rocket science. If you’d like to check this out for yourself, why not log on to www.supersupplementsecrets.com , and you’ll see exactly what we mean.

So now is the time to stop lining the pockets of these supplement supplier con-men. Make your own supplements; end up with a product that really works; and save yourself a fortune to boot! Why delay any further? Get on the internet now and put money back in your pocket.

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Of course, if it were that easy, we’d have the grocery boy doing soup can curls and everyone walking around with weights. There would be no need in America for chairs with bigger seats or super extra large size clothing. Burning fat is more about building larger muscles so that your muscles use the energy to burn fat 24 hours a day, seven days a week.

Doing twelve hours of cardio is just not going to put enough muscle on your body to burn fat all day long, but if you building enough muscle will burn calories all day long. One of the hormone enhancing supplements that helps to burn fat and build muscle is gamma-aminobutyric acid or GABA, G-A-B-A. GABA is a powerful growth hormone stimulator that has a calming effect on the nervous system. When you try to lose fat and build muscle, often you stress the nervous system. GABA doesn’t do that, instead it has a calming effect and keeps the anxiety levels low.

GABA also gives a huge spike of growth hormone. Growth hormone is a natural hormone you produce in your body. It helps not only to build muscle but also to burn fat at the same time. However, because the GABA has a slightly sedative effect, I prefer to take mine at bedtime and suggest others do the same.

Not only does taking the supplement before bedtime reduce your chance of falling asleep when you shouldn’t, it also provides other benefits. You sleep better. You have a deeper sleep. Normally, your biggest spike in growth hormone occurs while you sleep. The GABA increases this spike and does it at the appropriate time for your body. You’re building and repairing muscle tissue when you sleep and the GABA boosts the body’s natural production.

The amount you take is important. When you take too much, you get a flush similar to a niacin flush. It makes you sweat and your face turns red for a while. Always start any new supplement out with smaller increments and increase it as you go. One-gram right before you go to bed is often the best amount. Slowly increase the amount..

A dosage as low as 3 grams of GABA increases the growth hormone in your body by as much as 300 percent . That makes a dramatic change. As you head toward the magic three grams do it slowly. If you feel your skin flushing, reduce the amount until your body adjusts to the dosage. You’ll be able to feel the right dose for your body.

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