Having Muscle Building Goals? Here Are The Steps You Must Take!

What are your muscle building goals?

Getting started to work out and get lean and to reach your muscle building goals is not only going to make you look better, but it will also help you to improve your health!

But before you get started working out, either for weight loss or muscle gains, we recommend you spend a little time reading this article.

Here you will learn some basics regarding going to the gym. How to train the right way and exactly how to eat. Let’s get started.

What Are Your Muscle Building Goals?

What are your muscle building goals? How much time do you want to spend in the gym? And what about your diet?

It is highly recommended to answer these questions when you are starting out. Answering them and setting up a schedule will help you to stay on track and make it easier to get to your goals.

Just fizzling around, going to the gym one week for then not to show up the next one is not going to help you. Remember having a plan and schedule will help you to create consistency and stay on track.

What to Consider

There are a lot of important factors to consider when you choose the gym you want to train in.

First of all, it is important that you like going there. It is also important that you get along with the people, without it all turns into a social club. After all, you are there to train and reach your fitness goal and talking too much is not going to do it.

Besides nice people and a nice gym you also need to check out their equipment! Is there a lot of free weights and barbells? Or is it all machines. Remember, for muscle size and strength, free weights are the best option.

The Gym

Now you have found your gym and is ready to get started working out. But the question a lot of guys have this point is how are they going to train?

For sure you can do a full body workout three or four times per week, and for the first six months to a year, it will be more than enough to give you some good gains. But eventually, your muscles will not respond to full body workouts anymore.

Then it is time to change your workout and investigate doing a split-routine where you target different muscles on separate days.

The Benefit of Split-Routines

For now, we have talked about choosing your gym and whether you should do a full body program and a split-routine.

Next step is to figure out how to train and what type of exercises to use. I recommend you to primary use free weights in the form of dumbbells and barbells as the basic set up of exercises. Here you can do the classic stuff like bench press, squats, pulldowns, military etc.

When you have done a couple of exercises using free weights for each muscle group, you can use the machines as finishers to squeeze the last energy out of your muscles. It is a great way to get some good results, faster.

You Must Eat

This might come as a surprise to you, but you must eat between 5 and seven meals per day depending on how many hours you are awake. Also, if you want to lose weight and get rid of body fat. Your meals must contain three main meals and a couple of snacks. One snack before your workout and one post-workout snack to ensure you get the necessary proteins to recover.

Besides that, you can have a snack before bedtime and one during the day when you have a lot of time between your meals. Do keep in mind that your meals will be different from what you are having now and likely smaller

Supplements to Reach Your Muscle Building Goals

Supplements are always a good idea to get started using. Not because they have a magic formula that will make you gain lean muscles overnight, but more because they can help you to strengthen the nutritional values you may lack. Values that may prevent you from building lean muscles and strength.

Besides using a good whey protein like BPI Sports Protein, you can consider using Crazybulk D-Bal, an all-natural supplement that is a close as it gets to the powerful Dianabol.

With D-Bal you are getting a unique combination of ingredients that will improve your muscle building by raising your testosterone levels. Both BPI Sports and Crazybulk are two very effective ingredients to reach your muscle building goals.

5 Basic Steps Towards The Perfect Weight Loss Diet

Do you want to lose weight but have no idea how to get started?

Then I suggest you stay here with this article for the next couple of minutes!

Here you are going to learn precisely what you have to do to lose weight! Often the thoughts of going on a diet are the part that makes it difficult. Use our weight loss tips and make it a lot easier for yourself and your diet.

How Much Time You Have?

How much time do you have available for your food preparations and exercises?

Those are two crucial questions to ask at the beginning of your diet!

If you are busy working and do not have so much spare time, you need to know that in advance, so you can adapt your diet accordingly. So many people fail their diet because they work 60 hours a week and want to lose 20 pounds in a month.

How You Are Eating And Not So Much What

It is almost like how you are eating is more important than what you are eating.

The way your digestion and metabolism works are significant when it comes to losing weight. With that being said, having 5 or 6 meals per day is much better than having one or two.

Smaller meals mean you will be eating less and burn more calories because your digestion is working. With two bigger meals, you will likely just build up body fat because your digestion cannot follow along with the number of calories you are eating.

This goes especially for people who are having bigger meals later in the evening. Here your body doesn’t have the chance to burn off the calories, and a weight gain will be the result. So remember smaller meals spread out during the day.


It is essential to have a lot of variety in your meals. Make sure to eat fish a couple of times during the week but also meat and chicken. All, are excellent sources of proteins which your body needs and will help you to feel full and satisfied.

Also remember, that fish like Salmon is a great source of healthy Omega 3 fat. It is a type of fat that will support your heart, improve your health and help you to lose weight.

Complement With Exercising

When you have your diet in place, and it is starting to become a good habit, you can complement with some exercising. Keep in mind that you don’t have to go overboard.

A little is better than nothing, so if you are not up for going to the gym, you can start out with some walking a couple of times during the week. Just make sure to maintain a steady pace and walk for a minimum of 30 minutes each time.

Weight Loss Supplements

Weight loss supplements can sometimes be a good idea to use the short or long term when you want to lose weight. Especially, if you are not seeing any results after a couple of weeks.

But remember, when choosing your supplement, it is essential to choose one that will raise your metabolism, help you to burn fat, and perhaps help you to suppress your appetite.

Here we recommend you take a closer look at the new Ph.375 or the older Phen Q both powerful fat burners that comes with all the qualities you want to lose weight.

Don’t forget to check out this Ph 375 review for a lot more information and tips on how to lose weight!

Guide To Naturally Increase Testosterone Levels

improve testosterone levels

Low levels of testosterone have become a hot topic these days when it comes to men’s health, sex life, and muscle building.

Earlier if you had low levels of testosterone the only option to fix it, was to go to a doctors office and get treatment for low levels of testosterone.

These types of treatments often involved using gel caps several times daily or injections with steroids and hormones.

Today we know a lot more about testosterone. We also know a lot more about how food and natural ingredients can help you to increase your levels of testosterone.

So before you go to a doctor, or start to self-medicate with injections to raise your testosterone levels you may want to take a closer look at our three step guide to naturally increase testosterone levels.

Using Supplements

Using all-natural supplements is a great way to increase your levels of testosterone. They often contain ingredients like Fenugreek or Tribulus Terrestris, both very potent testosterone boosters.

The good thing about using all-natural in supplements like Testosterone Reload is that they do not contain any side effects. They will benefit your overall health and not only your testosterone levels.

Using Food

Changing your diet and get some particular foods like berries, Salmon, and nuts can also be a great way to take care of your testosterone levels.

A general rule is, the cleaner you eat the more you will benefit your testosterone levels. So make sure to get some fresh salmon and nuts with your diet.


Build some lean muscles and you will be on your way to improving your testosterone levels. The more muscles you have the more you will signal to your body that you need testosterone.

Remember you don’t have to be obsessive with your muscle building to improve your testosterone levels.




3 Things You Have to Improve to Build Lean Muscles

Improve muscle buildingSo, you are just starting out in the gym or perhaps you have been working out for a while, but are not happy with the results you are getting so far? No worry, we are here to help you and push you in the right direction without three things you need to improve to build lean muscles.

It happens to a lot of guys! They put a lot of work into the gym, making sure they are there every day and still they are not getting the same results as the other guys in the gym. Normally there are three main causes of this. If you fix them, you will be on your way to building some lean muscles and strength as well.

Not getting enough proteins

Remember proteins are vital to your success. You got to have at least 30 grams in each of your meal. Or even better, between 1.2 and 1.5 grams of proteins per pound of body weight. Les is not quite enough for your body to build lean muscles. Remember it takes a lot of proteins to recover your muscles after a good workout. It takes, even more, proteins to rebuild your muscles during the night. But remember, don’t leave out any of your carbohydrates or sources of fat.

Not Pushing Yourself Hard Enough

Another reason why you may not build some serious lean muscles is that you are not pushing yourself hard enough. You may tell me it is not true because you always load a lot of weights in each of your exercises. However, how much time do you spend talking to the other guys, check out girls or checking your phone? The longer period of rest you have in between sets, the fewer muscles are you going to be building. Be sure not to take your phone to the gym. When you are there, you have to stay focused and concentrated.

Low Testosterone levels are low

Testosterone is very important for your ability to build lean muscles and strength. If your levels are low, it is going to take a longer time to build lean muscles and strength. With that being said, we need to stress out that it is not a solution to use anabolic steroids if you want to improve your testosterone levels. You should do it with your diet and with all-natural supplements. Make sure to get plenty of good cholesterol, zinc proteins and a supplement like Alpha Force Testo that naturally will improve your levels. You can learn a lot more about this supplement at http://alphaforcetestoreview.com/

So before you start to use more extreme stuff to build more lean muscles try to take a closer look at the above tips and correct if it is necessary. It is probably what you have to do to be able to build more lean muscles and strength.

Learn more about anabolic steroids and why you should avoid them here.

Check out the video below to get more muscle building tips.

5 Tips Figure Out If You Are Eating Too Many Calories

Eating too Many CaloriesSo you are planning to get started with a new weight loss diet, but have no clue on how to get started? You have no idea how to decrease your calorie intake, so you are losing weight?

In this article, we are going to make your weight loss diet a little bit easier for you. We are going to give you five tips to figure out if you are eating too many calories.

We are then going to teach you how you can lower that calorie intake and start to lose weight. Let’s get started.

The Refrigerator Check Up

No, we are not going to send your refrigerator to service, but take a look inside to see what type of food you are storing here.

Worse case scenario is an almost empty fridge because it means you are likely eating a lot of junk food and are eating too many calories.

Another not so good outcome is if it contains food that is too old, especially salads and vegetables. It tells that at least you gave it a try, to eat healthy, but gave up and you are eating too many calories.

Another not so good outcome is if it contains food that is too old, especially salads and vegetables. It tells that at least you gave it a try, to eat healthy, but gave up.

In both cases, it means you are eating too many calories.

Your Fridge Have to Be Colorful

On the other hand, if your fridge was colorful with a lot of vegetables, meat sources and grains, you will likely eat healthier and closer to the calories that you need.

Keep a Food Diary for One Week

it will take a little bit of effort on your part, but it is very effective to determine exactly how many calories you need.

Keeping a food diary

In the diary, you will only write down everything you eat during the week.

The good part about this is that it will give you a clear picture of exact what you are eating, so you become more conscious about your food choices.

Counting the Calories

You can decide to signup for free at MyFitnessPal.com and keep your food diary here. It will give you the benefit of calculating your calorie intake of everything you write down. Else, you can go to https://www.supertracker.usda.gov/ and use their tool to determine how many calories each food item contain.

Now you only put together all the foods you are eating per day and get their total amount of calories they provide.

Get The Total Count for All Seven Days

When the week is over it is time to figure out the average for each day. So you divide the total amount of calories with 7.

It is a way better approach to use seven, or even fourteen days, than a day, because it will give you a more precise number of your average calorie intake.

The number of Calories You Need

Men on average need around 2500 calories daily. And to lose one pound of body weight per week, you will have to lower that intake to 2000 calories. Every number above that and you are eating too many calories

Women on average have to consume 2000 calories average. To lose the same amount of pound you will have to eat 1500 calories daily.

Time to Make Your Set Points

Now, t is time to review your food diary for the last week. Next you have to figure out where you can lower your calorie intake.

First, focus on getting your calorie intake as close to the calories you need as possible. The second step in the process is to lower it the additional 500 calories that will make you lose a pound per week.

Your Weight Loss Options

Now it is time to drop the additional 500 calories and promote the weight loss. Here you have three different ways to do so.

First, you can lower your calorie intake even further so you reach the required number of 2000 calories for men and 1500 for women.

Second, you can get started to do one hour exercising each day, where the goal is to work your muscles and get your heart rate up.

Third, you can use a supplement like Green Garcinia Gold, to improve your body’s ability to burn fat and decrease the nutrients you are eating to be turned into body fat.

Our Recommendation To Avoid Too Many Calories and Promote a Weight Loss

For best results, you should do a combination of all three. It will probably give you a higher daily calorie burn than you need. But it will also give you some space to slack off a little. Meaning you can have a nice dinner once in a while or enjoying some fun with family and friends.

You can learn much more about Garcinia Cambogia weight loss supplements at http://greengarciniagold101.com/