The Role of Whey Protein Isolate Powder in Achieving Significant Muscle Gains

Whey Protein Isolate Powder

 

Whey protein is the undisputed king of proteins. It quickly digests into your system and provides essential amino acids that your muscles need for recovery – including three branched chain amino acids. (BCAAs) whey protein isolate powder

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains.

Whey protein is available in three different forms which are:

  1. Whey concentrate
  2. Whey protein isolate
  3. Hydrolyzed whey protein

The purest and fastest digesting whey protein you can buy is hydrolyzed whey protein isolates. Whey protein is produced during the process that sees milk turned into cheese. It’s also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein isolate powder.

It also scores highly in providing the branched chain amino acids (BCAA’s) that are important in the building and retention of muscle.

Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue.

Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It’s also thought that whey protein has a role as an anti-oxidant and immune system builder.

Its best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Personally I take two scoops of ISO 100 for my morning protein shake as well as after my workouts. It tastes excellent and if you really want to enjoy it use 1 cup of Silk Pure Almond Milk instead of juice.

Serious bodybuilders often consume up to 150+ grams of protein each day but as a rule of thumb, daily protein intake for active bodybuilders can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from your food and other sources, and then spread the remaining protein demands using whey protein isolate powder.

Whey protein is a relatively safe supplement but no more than 45 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein isolate powder has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with intense workouts, will result in serious muscle gains.

To do something positive for your physique, know the best time to take protein and take it consistently to allow your body to maximize its recovery and muscle building capability.

For workouts tips, pro interviews, discount supplements, custom diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.

Is Your Workout for Summer Getting You Beach body Ready?

Workout for Summer

 

Summer is here and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for bodybuilders these activities also mean one thing: it’s time for the shirts to come off and to showcase that workout for summerrock-solid physique you’ve been working on all year.

No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet – You should lower your overall caloric intake during your workouts for summer to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. Personally I aim for every 2-3 hours. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

A great tool that I use on my iPhone to track my daily calories is a free app developed by MyFitnessPal. It’s simple to use and even allows you to enter your workout routines. For you techies out there you’ll love that it has a bar-code scanner so you can easily find foods you’ve eaten too!

2) Perform proper cardio workouts – You can always use the traditional method of moderate intensity cardio in 30-45 minute durations. But if you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity.

This type of workout for summer will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts if possible.

One of my favorite tools that I use to track my heart rate and calories burned during my workouts is the Polar FT40 Men’s Heart Rate Monitor Watch (Black).  When I do high intensity cardio I can easily hit my target heart rate and also track how fast I recover. Personally, I like this model the best because using the chest strap provides a much more accurate reading compared to the stand alone watch monitors.

Your workout for summer training needs to focus on:

1) Training with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement high intensity cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

I’ll see you at the beach!

For workout tips, pro interviews, discount supplements, custom diet programs, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.

10 Tips for Gaining Muscle Mass

Gaining Muscle Weight

 

Adding quality muscle mass to your frame can be a frustrating and never-ending battle when you don’t have the proper knowledge in training and nutrition.

You probably have seen those guys in the gym who work out all the time and have no problem training hard but their body seems to never change. gaining muscle weight

It’s not that they don’t have the motivation or desire to do what it takes but it all boils down to sound training and nutrition.

There’s no such thing as a one size fits all workout regimen and nutrition plan.

The following ten strategies are meant to help guide you in gaining muscle weight successfully so you can avoid making some of the most common bodybuilding mistakes.

  1. Hire a personal trainer or get a workout partner with bodybuilding experience. It’s always best to learn from those who have been there and understand the type of training and nutrients your body needs. This is especially important if you plan to compete.
  2. Eat good clean bodybuilding foods. Ever hear the saying you are what you eat? The more natural the food you eat, the healthier it is for your body.
  3. Eat according to your metabolic type, “the metabolic typing diet”. When you identify your metabolic type and fine-tune your diet, you’ll know exactly what foods are compatible with your body’s chemistry for gaining muscle weight. Plus you will learn how to combine proteins, carbohydrates and fats in a ratio that is just right for you.
  4. Lift mainly in the 8-12 rep range. If you find yourself doing 15-20 reps then add more weight.
  5. Your tempos should range from 3-1-3 to 4-1-4 and no more.
  6. Your total time under tension for each lift should only last 60 seconds or less (this is because you want to produce as much Testosterone and Growth Hormone.)
  7. Don’t lift longer than 45 minutes per workout, less at a higher intensity equals more. This would be different if you were on pro-hormones or anabolic steroids, because of the recovery time.
  8. Minimize your cardio. Keeping cardio at 2-3 times per week can help keep your body fat levels in check.
  9. Lift according to your genetic makeup and your muscle fiber type.  If you tend to be more of an endurance athlete then you will do better lifting at higher reps, if you are more of a speed athlete you will do better lifting at lower reps with heavier weight.
  10. Utilize supplements to maximize your workouts, gain muscle weight, and help in recovery. Using a pre workout, intra workout, and post workout supplement can help you maximize your gains.

Gaining muscle weight is easy when you lift correctly, have a sound nutritional plan, and team up with either a trainer or workout partner that can work with you and help you achieve your bodybuilding goals.

With a trainer or workout partner you have someone there to motivate you, push you, and spot you on those heavy lifts.

This can be a tremendous benefit for you and a great way to increase both the intensity of your workouts and the amount of weight you train with. Take the guesswork out of gaining muscle weight by following these ten simple strategies.

For workout tips, pro interviews, prohormone and bodybuilding supplements, custom diet plans, motivation and support submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.