health~ How to gain muscle for skinny guys

I used to be skinny. Really skinny. In high school and up to my first year of college, I was a complete stick -- until I made the decision in my freshman year that I needed to put some muscle on.

Eventually, by my senior year of college, I went from just “putting on muscle” to actually becoming a bodybuilder – standing on stage and posing 35 pounds of muscle above my original starting point.

If you were born skinny, you may not have the potential to gain the bulk of an NFL lineman, but it’s completely possible for a skinny guy to put on muscle. The bonus for you is that your body fat levels are naturally low, so when you do gain muscle, you’ll be able to achieve a very ripped look, which bigger, bulky guys often envy!

Here are seven things I learned from my own journey.

Supplements

Normally, you can get from food all the nutrients, vitamins and minerals that you need. But if you’re trying to put on significant size and you’re exercising at a level that is constantly stripping your body of fuel, you’ll need help from supplements.

For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics.

Other supplements that can effectively help a skinny guy gain muscle are:

-Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.

-Carnitine: 750 mg, 2,000 mg/day, in 2 doses.

-Citrulline: 6-8 g, 30-60 minutes before exercise.

-Beta-Alanine: 2-5 g, 30-60 minutes before exercise.

None of these supplements are a substitute for lifting frequently and lifting heavy, but they will certainly help to enhance results.

Eat Frequently

Strength training is very glycolytic, which means it burns a high amount of carbohydrates. Because of this, you shouldn't go into any muscle building workout without having eaten about 300-600 calories of a carbohydrate-containing meal two to three hours prior. This meal can include sweet potatoes, yams, oatmeal, quinoa, brown rice or any other healthy carbohydrate source. If you eat another similar meal after your workout, you’ll be able to put on size more quickly, as your muscles will rapidly absorb the sugars more quickly after a workout.

In addition, timing your protein intake with several small 20-25-gram portions split up through the day will be far more effective for gaining muscle, compared to a giant protein shake at the beginning and end of the day.

Ultimately, a skinny guy trying to put on muscle should be aiming to consume a pre-workout meal, a post-workout meal and at least four to five additional meals. This may seem like a lot of eating and food, but this is what it takes to build significant muscle if you’re skinny.

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More from AskMen:

Top 10: Tricks To Build Muscle 

Bodybuilding Tips 

Building Muscle Mass 

The Basics Of Bulking Up 

Gain Muscle Fast 

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Use Amino Acids

A big secret among bodybuilders and strength training enthusiasts is a type of supplement called “branched chain amino acids” (BCAAs). These are special protein-building blocks that are rapidly absorbed and easily used by muscles during exercise. They’re cheap, easy to find and can be consumed without stomach distress both before, during and immediately after your workout, and can significantly increase muscle gain.

You should not train for size without amino acids in your bloodstream, and since digesting a steak can be tough during a hard workout, BCAAs are a good way to go. To gain muscle more rapidly, you should aim for 10-20 grams of BCAAs, consumed before, and then every 60-90 minutes during, your weight-training workouts.

Eat Meat

Skinny guys who are vegans or vegetarians may cringe at this advice, but meat is muscle fiber, and it’s chock full of fats, proteins and hormonal precursors that help you to put on size more quickly. While you certainly can get adequate proteins from plants, it’s far more difficult to go the vegetarian route, and the volume of food you must eat is going to be very daunting and a bit distressing to your gut.

To maintain muscle, you need to eat about 0.55 grams of protein per pound of body weight, and to build muscle, you need about 0.7 grams per pound. In addition, you’ll need to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This high volume of food and protein should include foods that naturally increase testosterone, including grass-fed beef, eggs and seafood (other lower-calorie testosterone-supporting foods include garlic and broccoli).

Mix It Up

The advice to mix it up should not be misinterpreted. I don’t mean you should change up your workout every day (which is actually good for fat loss but not very effective for gaining muscle). Instead, you should stick to the same workouts each week for three to five weeks, but you should use different types of strategies during your sets to challenge your muscles. These strategies can include bouncing, explosions, quarter reps, ladder reps, stripping, supersets, super slow reps, forced reps, negatives and cheating.

Lift Heavy

Most skinny guys do not lift adequately heavy weights to build significant muscle. This is one reason why having a personal trainer or workout buddy at the gym will help you put on muscle faster -- you can lift more weight when someone is there to help you if the weight gets too heavy for you to safely handle.

While lifting with slightly higher sets (like 4-6 sets) and higher repetitions (like 10-12 reps) will help you build muscle faster than using low sets and low repetitions (which are better for power or brute strength), you still need to use weights that completely exhaust your muscles by the end of a set. For example, if you’re going to be doing 5 sets of 10 repetitions of a barbell squat, you should barely be able to stand for the last 3 repetitions. That is the kind of tough stimulus a skinny guy needs to build muscle.

Lift Frequently

Once you put it on, muscle is much easier to maintain than big lungs or good endurance. A runner begins to lose oxygen capacity within about three days of laying off workouts. But muscle only requires one workout a week for maintenance.

However, muscle is hard to put on initially, and for skinny guys typically requires 4-6 workouts per muscle group to build (you can build even faster if you lift twice a day, but if you do that, you’ll need to take a full recovery day at least once a week, and allow at least four hours between workouts).

So what does it look like to lift frequently? One popular split that works very well is to exercise your chest and back on day one, your shoulders, biceps and triceps on day two, your legs and core on day three, then take one day of rest, and repeat.

Read more: http://www.foxnews.com/health/2012/05/20/how-to-gain-muscle-for-skinny-guys/#ixzz2Hgf6rkb6

health~ the benefits of sunflower seeds for pregnant women

Sunflower seeds are excellent source of vitamins B1, B5 and E. Vitamin E is a very important vitamin that acts as an antioxidants in our bodies and fights against free radicals.

Therefore vitamin-E is considered as an anti-aging and immune- booster vitamin. More importantly women, specially pregnant and breast-feeding women need to have more intake of vitamin E. The good news is, only 50 grams of sunflower seeds kernel provides 100% of the recommended dietary allowance for vitamin E.

These seeds are a good source of minerals such as magnesium, potassium, iron and manganese. Also sunflower seeds contain some amino acids, dietary fiber and linoleic acid (an essential fatty acid). Those who should limit their fat
consumption can also benefit from sunflower seeds, because these seeds contain good fats
and they also lower LDL (bad cholesterol) and raise HDL (good cholesterol).

You can enjoy your sunflower seeds kernels on breads or muffins for a breakfast with nutty flavor; Or Sprinkle them on your salad; Or add them to yogurt for a delicious
healthy snack. You can make sunflower seed butter with them or you can prepare some pesto with it. Keep calm and eat sunflower seeds!

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quotation~ the only people wo are mad at you...

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health~ 3 easy ways for bed exercise to relief from stress

Just do it! for 30 seconds. very simply.
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facebook chat emotions!

health~ depressed people get colds more frequently.

health~ Cilantro for cleaning kidney

Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body. With time, the salt accumulates and this needs to undergo cleaning treatments and how are we going to overcome this?

It is very easy, first take a bunch of parsley or Cilantro ( Coriander Leaves ) and wash it clean
Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool.

Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination also you will be able to notice the difference which you never felt before.

Parsley (Cilantro) is known as best cleaning treatment for kidneys and it is natural!

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quotation~ said by a physician..

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inspirational story~ Voted Most Inspirational Story of 2012! Please Share !!

When she was in high school, Lizzie Velasquez was dubbed "The World's Ugliest Woman" in an 8-second-long YouTube video. Born with a medical condition so rare that just two other people in the world are thought to have it, Velasquez has no adipose tissue and cannot create muscle, store energy, or gain weight. She has zero percent body fat and weighs just 60 pounds.

In the comments on YouTube, viewers called her "it" and "monster" and encouraged her to kill herself. Instead, Velasquez set four goals: To become a motivational speaker, to publish a book, to graduate college, and to build a family and a career for herself.

Now 23 years old, she's been a motivational speaker for seven years and has given more than 200 workshops on embracing uniqueness, dealing with bullies, and overcoming obstacles. She's a senior majoring in Communications at Texas State University in San Marcos, where she lives with her best friend. Her first book, "Lizzie Beautiful," came out in 2010 winning the hearts of many around the world and her second, "Be Beautiful, Be You," was published earlier September and In 2013 she's hoping to write her third book.

"The stares are what I'm really dealing with in public right now," she told Dr. Drew Pinsky in an interview on CNN's Headline News. But I think I'm getting to the point where… instead of sitting by and watching people judge me, I'm starting to want to go up to these people and introduce myself or give them my card and say, 'Hi, I'm Lizzie. Maybe you should stop staring and start learning'."

Velasquez was born in San Antonio, Texas; she was four weeks premature and weighed just 2 pounds, 10 ounces. "They told us they had no idea how she could have survived," her mother, Rita, 45, told the Daily Mail. "We had to buy doll's clothes from the toy store because baby clothes were too big." Doctors warned Rita and her husband, Lupe, that their oldest child would never be able to walk or talk, let alone live a normal life. (Her two younger siblings were not affected by the syndrome.)

Instead, she has thrived. Her internal organs, brain, and bones developed normally, though her body is tiny. Since she has no fatty tissue in which to store nutrients, she has to eat every 15 to 20 minutes to have enough energy to get through the day. One brown eye started clouding over when she was 4 years old, and now she's blind in that eye and has only limited sight in the other.

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