Weight Training Diet For Skinny Guys To Pack On Muscle Mass Quickly

If you're a skinny guy who wants to gain muscle mass quickly then this weight training diet is the missing key you need to start growing fast. I'm going to give you the absolute best food you need to include in your weight training diet.

Your weight training diet can be broken up into 3 categories of food: Protein, carbs, and fat. You the right amount of each of these in order to build muscle mass. Especially if you're a skinny guy - you need to pay special attention to your diet if you want to grow.

Best Carbohydrates To Include In Your Diet

• Potatoes
• Fruit
• Beans
• Brown Rice
• Oatmeal
• Whole Grain Breads

Best Protein Sources To Include In Your Diet

• Chicken and turkey
• Steak and ground beef
• Eggs
• Fish/Seafood
• Cottage Cheese
• Whey Protein

Best Fat Sources To Include In Your Diet

• Flax Seed Oil
• Olive Oil
• Avocados
• Nuts
• Fish like salmon and tuna
• Fish Oil

So how much of these foods should you be eating to start building muscle mass? Well, I recommend my personal training clients split it up into 30% protein, 40% carbs, and 30% fat. This is the best ratio for gaining muscle weight quickly especially if you're a skinny guy.

Your weight training diet should also include the right number of calories for your bodyweight. If you're a hardgainer and have trouble putting on muscle mass, I recommend you take 20x your bodyweight in calories daily. So take your body weight x 20 and that's how many calories you should include in your diet on a daily basis. It's pretty simple.

Article Source: http://EzineArticles.com/expert/Jeff_Masterson/589732

What Not to Drink and Eat This Summer

Summer is here and you are tired and thirsty. What do you do? Grab a cola and quench your thirst with a chilled, refreshing drink. But wait a minute. Do you know you might be doing more wrong than good to your health. Do you know cola contains Phosphoric acid which is harmful for your health? Best drink for the summer is still the good old water.

Here are some tips you can follow to stay healthy and fresh this summer:

1. Avoid any carbonated or caffeinated drink.

These drinks are acidic in nature and act as diuretics. They cause loss of fluids. Too much sugar is also harmful as it not only adds up calorie intake but all deprives body of fluid. Phosphoric acid dissolved in many soft drinks damages the inner lining of the digestive tract and affects the system.

Phosphoric acid also causes calcium to break away from bones which makes them porous and prone to injury.




2. Drink lemonade and fresh fruit juice.

Eat fresh fruits. They are low in calories and provide necessary anti-oxidants which help your skin.

3. Smoothie and milkshakes.

Drink smoothies ONLY if you are involved in heavy workouts. Smoothies and milkshakes are rich in calories and can give you an instant boost if taken right after a workout session. But you should avoid taking it during other times of the day when you are not working out or if you are weight conscious.

4. Avoid eating deep fried food like French fries and chips.

5. Minimize the intake of hot, spicy foods and extremely salty foods.

The body is capable of only retaining organic salts form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And that is the reason why you need to drink water!

6. Eat fruits.

There is so many varieties of fruits available in the market during this time of the season they you will never get bored. You can choose watermelon, kiwifruit, strawberries, blueberries mangoes and many more exotic fruits.

And finally remember this simple formula. You must drink 10-12 glasses of water everyday, and add one more glass of water for every cup of coffee/tea or cold drink that you take.

Article Source: http://EzineArticles.com/expert/Jackson_Smith/36549

Men Fitness Over 40 - Weight Loss Training & Fitness Tips For 40 Plus Men

You might have heard the saying - Life begins after 40. It is the age when our body goes through many internal & external changes. We become vulnerable of ailments at this stage. So one must take utmost care of their health at this age. The fitness for men over 40 might vary as compared to the women as the hormonal changes differ in the two.

Here are some weight training & fitness tips for men over 40:

Diet: At this age its best to take a balanced diet that comprises of all required nutrients. These include vitamins, minerals and most of all fibers. In order to balance your weighty that is very important over 40, you must have your meals on time and avoid trans fats. Include a lot of raw fruits & vegetables, lean proteins and nuts in you diet. Although, you might be taking a perfectly balanced diet, having multivitamin & mineral supplements adds to your well being and the total health.

Watch for some things: In order to take care of their fitness, men over 40 must check on their weight. Make sure that you do not gain much. Also if you go for peeing too many times in the night, this calls for a medical check up. Avoid smoking and limit your alcohol intake.




Exercises:There are several weight training routines that you can look up to. These include the following:

· Back squats
· Power snatch
· Sit ups
· Chest press
· Leg curls
· Bicep curls
· Lower back extension
· Leg presses

Consider the following tips when it comes to weight training for men fitness over 40.

· Do not make them too hard for your self. You might start with the moderate intensity exercises and shift to the high intensity slowly.

· You must exercise 30 minutes daily I case you are doing moderate ones. For the high intensity ones, you may only workout 3 times in a week.

· Instead of doing the wrong exercises seek for some guidance from the professional trainers.

· Consistency is very important. You pick up any exercises or diet, you must do it properly and consistently.

Article Source: http://EzineArticles.com/expert/Anna_Holman/50394