Ebook Get Muscle Growth Fast


Published on

“Quick Start Guide ....get fast muscle growth” is a great book that is compiled from a series of articles, which will help you with bodybuilding.

  • Be the first to comment

  • Be the first to like this

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

Ebook Get Muscle Growth Fast

  1. 1. “Quick Start Guide ...Get Fast Muscle Growth”1 http://www.beginbodybuildingnow.com/
  2. 2. Table of ContentsTitle ...............................................................................................1Contents..........................................................................................2Introduction.....................................................................................3Disclaimer.......................................................................................4Reprint Notice..................................................................................5How to Start Bodybuilding...............................................................6-7How to choose a trainer for Bodybuilding gains...................................8-9How to motivate yourself for Bodybuilding........................................10-11Bonus Page..................................................................................12-15How to diet for Bodybuilding...........................................................16-17How to warm-up when Bodybuilding................................................18-19How to build muscle in 8 weeks.......................................................20-21How to build Lean Muscle throughBodybuilding-Supplements.............................................................22-23How to be a Female Bodybuilder....................................................24-25How to begin Female Bodybuilding Training......................................26-27Body-Building Supplements............................................................28-29Insane Offer.....................................................................................302 http://www.beginbodybuildingnow.com/
  3. 3. IntroductionThank You for Purchasing This E-Book!“Quick Start Guide ....get fast muscle growth” is a great book that is compiledfrom a series of articles, which will help you with bodybuilding.PLEASE CONSULT A DOCTOR FOR PROPER MEDICALADVICE BEFORE STARTING A BODY BUILDING PROGRAMThis book is filled with valuable tips and methods that are powerful, yet simpleenough that anyone can learn and understand them. I have also provided someresources, which you can link directly from this e-book.Please make sure you check out the links in the BONUS PAGE and the INSANEOFFER!!!! At the end of this book. If you found the information valuable, pleasesend us an email with your thoughts, we would like to use your testimonials.Here is to your success!!!3 http://www.beginbodybuildingnow.com/
  4. 4. DISCLAIMER:This document contains body-building tips other advice. Regardless of my ownresults and experiences, you may not produce the same results. There is absolutelyno guarantee, expressed or implied, that by following the methods below you willmake loss any weight, as there are many factors that are given in any situation.Your results will depend upon the nature of the product, current market conditions,experience, and situations that arise that are in or out of your control.By reading this document, you assume all risks associated with using the advicebelow, with a full and complete understanding that you are responsible for anythingas a result putting this information in action in any way, regardless of yourinterpretation of the advice given.You also agree that our company cannot be held responsible for the success orfailure of your body building efforts, no matter how you intend to apply theinformation below to your business.This book is NOT to be: - Changed in any way or modifiedThis book CAN be: - Distributed for free or given away4 http://www.beginbodybuildingnow.com/
  5. 5. REPRINT NOTICE:You may pass this report along to others as long as it is not altered in any way.Please note that much of this publication is based on personal experience andanecdotal evidence.Although the author and publisher have made every reasonable attempt to achievecomplete accuracy of the content in this guide, they assume no responsibility forerrors or omissions. Also, you should use this information as you see fit, and atyour own risk. Your particular situation may not be exactly suited to the examplesIllustrated here; in fact, its likely that they wont be the same, and you shouldadjust your use of the information and recommendations accordingly.Any trademarks, service marks, product names or named features areassumed to be the property of their respective owners, and are used only forreference. There is no implied endorsement if we use one of these terms.Finally, use your head. Nothing in this guide is intended to replace commonsense, legal, trading or other professional advice, and is meant to informand entertain the reader.5 http://www.beginbodybuildingnow.com/
  6. 6. How to Start BodybuildingIf you are a bodybuilder, you probably already know that weight training putsexcessive strain on your muscles and you need to give them some time to repairthemselves. This way they can become stronger and ready to work some more withthose intensive bodybuilding workouts. So, how do you do it? You just do noexercising for some time. Here are a few other tips that can help you begin withyour exercise regime. • Your diet is very important. Too much fat will only ensure that no one gets to see your muscles, so make sure to eat a low fat and high protein diet. Include fruits and vegetables in your daily diet, drink lots of water, and say no to sugar, alcohol, and salt. • Get your own personal trainer. A good and qualified personal trainer can help plan an effective bodybuilding routine and also teach you how to execute it correctly to get the most benefits. This will also reduce the risks of injuries. And remember, its not always a good idea to take advice from another bodybuilder! • Your body needs rest and its not just your muscles that need it. The other organs of your body also need a break from the intensive routine. So, train your body intensively for two days and then take a two day break. • Everyone needs sleep and so do bodybuilders. If you spend countless hours working or partying and dont get much sleep, you will wear out your muscles. So, make sure to get a good nights sleep every night. • You need to be fit to build your body. So, after lifting weights for a while, run, jog, or do aerobics exercise to improve your general fitness levels.6 http://www.beginbodybuildingnow.com/
  7. 7. • A training log with the number of sets and reps for each exercise and the weight you lifted is very helpful. Once you have completed two sets of ten reps, you know it is time to increase the weight. • If you want that six-pack abs, you will need to lose the excess body fat. However, while bodybuilding, you should always remember never to over work your abdominal muscles. You only need to work on them when you do your weight training and only for a few minutes. • If you want, you can work with a training partner who is as enthusiastic as you are about being a bodybuilder. However, make sure that s/he is not someone who skips workouts with some or the other excuse on a regular basis.Any good bodybuilding routine will include leg presses, dead lifts, benchpresses, chin-ups, chest presses, rows, and squats, so make sure to includethem in your weekly regime. You should also make sure that you get a fullbody check up before beginning your routine to make sure that you arehealthy and disease-free.7 http://www.beginbodybuildingnow.com/
  8. 8. How to Choose a Trainer for Bodybuilding GainsHave you decided to begin bodybuilding training? Well, then you need a goodtrainer who can design your bodybuilding workout keeping in mind your ownindividual requirements. Your relationship with your trainer is very important if youwant to succeed in achieving your goals. You should be able to trust him and heshould be someone who is able to correct your technique as you struggle to get theright way to do an exercise. Remember, bodybuilding exercises which are not donein the correct form will not get you much result, and in fact, will increase yourchances of injuries.So, choose your trainer very carefully. Here are a few tips that you can use to pickthe right trainer for yourself. • Your local fitness centre is a great place to start. When you join the gym, you usually get a personal trainer also. However, not all personal trainers are good enough or experienced enough. There are some trainers who have had no formal education in this field and then there are those who have degrees in physical fitness. • Get as much information from your trainer about their education and experience. You will only be able to achieve success in your bodybuilding workouts if you have a trainer who can understand your specific individual goals and who also likes his job. • Your trainer should be able to suggest the right bodybuilding exercises for you. So, meet with as many as you can and discuss with them about your goals and any particular health problems. Make sure that your trainer listens and understands you well and is interested in your particular case. An uninterested trainer will not be able to give you the much needed attention during your bodybuilding training and you really dont want to waste your time hiring someone like this.8 http://www.beginbodybuildingnow.com/
  9. 9. • Looking at how the prospective trainer works with others will also help you make a decision. If you like his personality and training style, then maybe he is the right person to help you with your bodybuilding workout. • Always make sure to ask for references and check on them. A bodybuilder friend, relative, or neighbour may also be able to recommend a good personal trainer for you.If you are still having difficulty finding a trainer for your bodybuilding training, thenyou can find one in colleges and universities located in your area. They often workfor inexpensive rates, although you may have a little difficulty working out aschedule with them.9 http://www.beginbodybuildingnow.com/
  10. 10. How to Motivate Yourself for BodybuildingSo, you have started your bodybuilding workout but are you finding it difficult tomotivate yourself? If yes, then this article is just right for you. There are many ofus who join a gym and within a few weeks realize that we had enough. Now, thatsnot going to help you achieve success in your bodybuilding training. Well, here area few tips to help you stick to your program and not allow boredom to get to you. • Fix a time for your bodybuilding exercises. Pick a time that is suitable for you. Also make sure that you do not visit the gym when it is too crowded. This will ensure that you get the chance to use any of the machines that you want and for as long as you want. Doing your bodybuilding workout at a time when there are not many people around helps you get the most of it and also keeps you motivated to come back for more. • It is very important that you keep your energy levels high during your bodybuilding training. So, while doing the bodybuilding exercises, make sure to run on the treadmill or use a stationary bike. These are great ways to pump up your heart and keep you energy levels high. • There is nothing more motivating than results from your bodybuilding workouts. However, you will only get results, if you are exercising in the correct way. So, make sure to learn the right technique to perform all the exercises since this is the only way to increase your lean muscle mass. • A gym buddy can act as a real motivator during bodybuilding training. Your bodybuilding workouts become fun when you are exercising with your friend. If you begin to feel demoralized at some point during your training, your friends can really help in setting you back on track.10 http://www.beginbodybuildingnow.com/
  11. 11. • Visualizing your body as you want it to look can also help in keeping your motivational levels high. Just the mental picture of a lean muscular you is enough to get you feeling enthusiastic about your bodybuilding exercises. • There are many people who achieved success because they stuck to their bodybuilding workouts. Reading about them and meeting them can really inspire you to stick to your program and achieve your own personal goals.Bodybuilding workouts should be a part of your daily routine. If you stick to them on aregular basis, you will notice the benefits that they provide to your body. However, neverexpect quick results. Bodybuilding training takes time to provide you with the bestresults. So, make sure not to try and hurry up the process. Remember, the moregradually you increase your muscle mass, the healthier it is going to be.11 http://www.beginbodybuildingnow.com/
  12. 12. BONUS PAGEIf you are really serious about bodybuilding and want fast results like theseguys, you must check out what these guys are doing.......Get AbsolutelyRipped Fast.......Click Here.12 http://www.beginbodybuildingnow.com/
  13. 13. 13 http://www.beginbodybuildingnow.com/
  14. 14. 14 http://www.beginbodybuildingnow.com/
  15. 15. 15 http://www.beginbodybuildingnow.com/
  16. 16. How to Diet for Bodybuilding?We all know that a proper diet is very important for our health; however, if you area bodybuilder, you should pay more attention to this very important aspect of yourfitness regime. A bodybuilding diet is not about eating less, in fact, it is abouttaking the right amount of each nutrient to facilitate maximum fat burn andmaximum muscle building. Here are a few tips to choose the right kind of food foryou. • Protein is a very important part of your bodybuilding diet since this is what muscles use to rebuild and grow. You should make sure to choose foods that are high in protein but low in fat such as soy products and chicken. Since you are trying to promote muscle growth, you should consume about 140 grams of protein a day. • Carbohydrates may not be very popular these days, however, they are important for bodybuilders. Your workout is intensive and if you dont consume enough carbs, you will end up feeling tired easily and quickly since these carbs are what provide the fuel for your body. Your bodybuilding diet should include about 3-5 grams per pound of body weight and you can get it from whole wheat pasta and breads. • Nothing can be better than water to replenish your muscles. When your body is rebuilding muscles, it needs enough water along with protein to do this. So, make sure to consume more than 10 glasses of water each day. Sugar-free sports drinks are also quite beneficial and you can also use these to avoid dehydration.16 http://www.beginbodybuildingnow.com/
  17. 17. • Planning your meals ahead of time can be really useful in getting the most out of your bodybuilding diet. Plan your meals in advance to make sure that you get the right amount of proteins and carbs, but minus the fats. You can choose between eating three meals a day or eating five meals a day. It is really your own choice; however, make sure that your breakfast is healthy and hearty so that you can get enough energy to last you throughout the day. • Maintaining a food journal will help you keep track of what you are eating and how it makes you feel. Different foods work for different people. A journal will help you determine the foods that work best for your body.Always make sure to consult a physician before starting on your bodybuilding dietor workout. While choosing recipes, try and mix foods so that you can get all thenecessary nutrients in each meal. So, choose your diet carefully and be amazed atthe results!17 http://www.beginbodybuildingnow.com/
  18. 18. How to Warm Up When BodybuildingWarming up is very important and we all know that. And if you are doingbodybuilding exercises, it becomes more important since you are more prone toinjuries. Warming up protects your body from any kinds of injuries by raising yourbody temperature and increasing the blood flow to your muscles. With an increasedtemperature and increased blood flow, more fluidity is ensured, thus, reducing thechances of injury. Here are a few tips that you can use to warm up before going onto your intensive bodybuilding workout. • A short 5-10 minutes cardio exercise is ideal if you want to prepare for your workout. You can use your treadmill or stationary bike to walk or jog for a few minutes. Do not get yourself too tired because all you should aim for is to work up a little bit of sweat and thats all. • Once you are through with your cardio exercises, stretch your body for about 5-10 minutes. Make sure to stretch carefully to minimize any risks of injury. Jerking or bouncing will only put excessive strain on your muscles and joints. Each stretch should be held for about 10-12 seconds for best results. • The first set of your bodybuilding workout should be performed with a weight which is about forty percent less than what you usually use to minimize the risks of injuries. • The right way to prepare for a heavier weight is to gradually increase it until you reach the weight that you normally use. This should be done for each body part and for each bodybuilding exercise that you are doing. • Callisthenics such as push-ups are also great ways to warm up your muscles and joints before going on to the more intensive exercises.18 http://www.beginbodybuildingnow.com/
  19. 19. • Remember you are getting prepared for your bodybuilding workout, so make sure not to exhaust yourself during a warm-up session. Once you have worked up a light sweat, you can move onto your regular exercises. Getting your body tired before the actual workout will only tire you further and reduce the benefits of your regular workouts. • Stretching is good for you but you should never begin your warm up session with a stretching routine because when your muscles are cold, you will not be able to stretch them well and you will also be risking injuries. So, do a brief session of cardio or callisthenics and then go on to stretching.Remember, warming up will help you minimize the risks of injuries and alsoenhance the benefits that you can get from your regular bodybuilding workout.19 http://www.beginbodybuildingnow.com/
  20. 20. How to Build Muscle in 8 WeeksYes, you can really add muscles to your body in just eight weeks by adopting theright bodybuilding regimen. With these workouts, the first three to four weeks areusually moderately strenuous and the final four to five weeks become moreintensive. Here are a few tips to get you started on building your muscles. • You should get yourself measured around your flexed biceps, chest, and upper legs and note them down in your journal. • Begin a bodybuilding diet. Cut the sugar and the fat. Consume lean meat, fish, egg whites, fresh milk, and chicken to provide you with enough protein each day. Carbohydrates provide your body with the necessary fuel, so make sure to consume legumes and whole grains. You also need to make sure that you eat every few hours to ensure that a steady insulin level is maintained and your body does not go into starvation mode. • In the first three to four weeks, you need to hit the gym and exercise your arms, chest, back, abs, and legs. Make sure to include one or two exercises for each of these body parts and complement it with a weight that lets you perform 12-15 reps. Do three sets of 12-15 reps for each exercise. You may need some time to figure out the appropriate weight for each exercise and once you do, just note it down in your journal. • The key to successful bodybuilding training is to increase the weight and the repetitions for every exercise. This is the best way to building your muscles quickly. You can increase the reps in a set by one count on day one and then the next day you can increase the weight by about 5 pounds to get the best results. • Never go back to the gym unless the soreness has gone. Your body needs adequate sleep and rest, so you should hit the gym only 2-3 times a week.20 http://www.beginbodybuildingnow.com/
  21. 21. • The workouts will become much easier after 3-4 weeks and you will realize that you need to make them more strenuous. So, it is time to change to some more intensive bodybuilding exercises. • The next phase involves increasing the weight. This means that you will only be able to do about 4-5 reps in a set and you will be exercising your entire body once a week. • After 8 weeks have gone, measure your body to get an idea of the progress. You will notice a difference in your shoulders, laterals, and chest for sure. • Exercises that work on muscle groups are more effective than exercises that work at isolated muscles, so make sure to include squats, dead lifts, and bench presses. Remember, if you want to minimize the risks of injury and get the best out of your bodybuilding workout, you should always make sure to let the pain and discomfort subside before hitting the gym again.21 http://www.beginbodybuildingnow.com/
  22. 22. How to Build Lean Muscles throughBodybuilding - SupplementsAre you getting started with bodybuilding to get lean muscles? Then you are surelyconsidering including bodybuilding supplements into your daily regime as well.However, often people forget that these supplements for bodybuilding only work ifyou are taking a balanced diet and your exercise program is effective enough toproduce lean muscles. Here are a few tips that you can use to get the best out ofyour supplements. • You know you need to lose weight and you know you want to get lean muscles. So, of course, you will need a good diet and a good bodybuilder training program. Therefore, the first thing that you should do is to create the right diet and exercise program and then use supplements to help you get more lean muscle mass. • Bodybuilders often go for bodybuilding supplements to make them strong and to prevent any sort of deficiencies. Some individuals go for this supplements because they just are not able to get that perfect physique and they want to gain lean muscle mass. Supplements make sure that your body does not suffer a lack of any of the essential vitamins and minerals. • If you have made the decision to take bodybuilding supplements, then it is now time to pick the right one. Make an informed and responsible choice. Do some research and look at various options that are available. Choose the one that you think will be best suited for your body. For example, Niox makes it possible for you to carry out more intensive bodybuilder workouts and, thus, helps you get more lean muscle mass. However, although it provides your body with nitric acid, it does not provide the essential vitamins and minerals.22 http://www.beginbodybuildingnow.com/
  23. 23. • So, how can you choose the right bodybuilding supplement? Well, the first thing that you should do is go through the labels that are pasted on the pack. Go through all the components that are present in it. Take the help of your trainer or physician or anyone who can give you sound advice on this subject. They may be able to suggest what will work best in helping you achieve your goals. Online bodybuilder sites selling reputed brands are also an option that you can try.Remember, body-building supplements can never replace a balanced diet and agood bodybuilder routine. If you are following a good diet and exercise program todevelop lean muscle mass, these supplements will only help in providing you betterresults.23 http://www.beginbodybuildingnow.com/
  24. 24. How to Be a Female Body Builder? If you are a woman who does not want to look like those skinny models, then you should try to be a female bodybuilder. Female bodybuilding is just right for those who want to develop their muscles and strength to get toned up and muscular looks. Here are a few tips that can help you succeed as a woman bodybuilder. • The first thing that you will need to accept is that female bodybuilding will not make you look like those conventional beauties. So, dont expect to look thin because you will look muscular. However, just because you are muscular, doesnt mean that you dont look glamorous! • While bodybuilding, females should know what kind of look they want. If you want ripped muscles, plan your workout to help you get these and if you are looking for smaller but well-developed muscles, then your exercises should focus on these. You will need to think about whether you are interested in competing in the sport or are you just looking to get a bodybuilders body for your own self-confidence. • Before you get into bodybuilding, get started with a cardio program and strength training because you need to be fit and in good shape. • A personal trainer can be of great help for the success of your workout. Look around and hire someone who specializes in female bodybuilding, someone who can build a workout for you to meet your own personal goals. • Your diet also plays an important role. So, make sure that you include healthy carbs and lean proteins in your diet. Consume enough fruits and vegetables and eat small meals 6-8 times a day. You can also consider using supplements.24 http://www.beginbodybuildingnow.com/
  25. 25. • An effective female bodybuilding training program should vary the workout as you go along or your body will get used to it and stop providing you with any results. Your trainers advice can come in very handy here about possible variations that you could try. • Getting photos of your progress or taking part in a women bodybuilding competition can really give a boost to your self-confidence.Remember, men have high testosterone levels, so it is easy for them to getbulky. Females need to train and work harder to get that look but you can surelyget it if you want to. With the help of a personal trainer, you can expect to seeresults within 2 weeks. So, get started on your female bodybuilding program andwitness the wonderful changes in your self-confidence.25 http://www.beginbodybuildingnow.com/
  26. 26. How to Begin Female Bodybuilding TrainingMore and more women are turning towards bodybuilding workouts and fitnesstraining to improve the way they look and to increase their self-confidence. Fromsomeone who is completely new to bodybuilding to a professional, everyone wantsto try it and reap the benefits. However, if you want to reap the benefits, youshould know exactly what your goals are. Here are a few tips that can help you setyour goals and get the best possible benefits from this sport. • If you really believe that bodybuilding will make you look manly, then think again. A great physique doesnt just allow a man to look gorgeous, but it also makes a woman look glamorous. Females who try this sport often report feeling more confident, more in control, and sexier. • Just because you are thin or tiny, doesnt mean you cannot engage in a bodybuilding workout. Whether you are tall, thin, short, or heavy, nothing should stop you from trying it. If your regime is properly planned and considers the make of your body, you can expect to get the best out of this very goal-oriented workout. • Dont listen to too much advice from too many people. Try to get as much information as possible from different sources, but make sure to stick to only one program. • Bodybuilding workouts are about building muscles and for this you need to challenge them effectively. So, make sure to build them progressively by varying and switching sets, doing enough repetitions, and increasing poundage. • No exercise regime can be effective if you dont execute the individual exercises in the proper way. So, make sure to learn the proper technique, execute it correctly, and enjoy a toned up body!26 http://www.beginbodybuildingnow.com/
  27. 27. • Often, we tend to neglect our weaker body parts. However, if you want to achieve success with your bodybuilding workouts, then you should make sure to train your weaknesses as well. When you do this, you will be able to help all your muscles grow, rather than just a few of them. • Supplements can be useful but only if you are taking the right ones. Make sure to get as much information about sports nutrition and human physiology, so that you can pick the right supplements to complement your workouts. • If you think that you have been working out right but still cannot see any results, you should consider hiring the services of a professional trainer. They know what is best for you and they are the ones who can tell you why you are not getting any results.The only way that a bodybuilding workout can get you results is if you know whatyour goals and objectives are. If you are a woman who is looking for a fun way toget a toned physique and a boost to your self-esteem, then this sport is just rightfor you.27 http://www.beginbodybuildingnow.com/
  28. 28. Body-Building SupplementsEvery day we are bombarded with ads of bodybuilding supplements with promisesof a muscular look within a few weeks. However, most of these supplements are ofno use, they are expensive, and they dont get you the results that are promised. Ifyou are a bodybuilder, you can easily get that dream body with some discipline andhard work. Combine it with adequate rest and sleep and you are all set for aneffective technique to build your body. Here are a few fantastic bodybuildingsupplements that can get you the required results at no cost at all. • Your notebook can be your best friend at the gym, so always keep it with you. You can use it to record all your bodybuilding exercises, the number of reps that you performed, and the weight that you used. This comes in very handy in figuring out when it is time to increase the weight and the number of reps. • Nothing can be a better bodybuilding supplement than sleep and rest. Overtraining and lack of sleep will not get you anywhere. Remember, your muscles grow only while you are resting, so you need sleep to help them become big and strong. • You can surely not ignore your diet, so make sure to eat about 6 balanced meals throughout the day every few hours. This will keep your insulin levels stable, reduce fat gain, and grow your muscles. • A very essential bodybuilding supplement that most people do not get enough of is protein. The ideal amount is about two grams of protein per kilogram of body weight and you can easily get this from increasing your consumption of foods such as chicken and fish. Powdered skim-milk is also a very effective and inexpensive way to increase your protein intake.28 http://www.beginbodybuildingnow.com/
  29. 29. • The above things are enough if you want to build your body. However, if you still want to go for some bodybuilding supplements, then the only thing that has been scientifically proven to give results is creatine. This supplement gives you fuller-looking muscles and also provides you with greater energy during bodybuilding workouts. This means that you will be able to work harder than normal and get more muscles.However remember, the bodybuilding supplement, creatine, will not work if youdont get enough rest and enough sleep. So, make sure to sleep for at least sevenhours each day and give a rest day in between your bodybuilding workouts.29 http://www.beginbodybuildingnow.com/
  30. 30. INSANE OFFER EVER!!!!!!!If you are really serious about bodybuilding and want fast results like theseguys, you must check out what these guys are doing........Get AbsolutelyRipped Fast....... Click HereThe MOST INSANE Offer Ever!!!!30 http://www.beginbodybuildingnow.com/