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Hi everyone ,
I’ve designed this site as a resource to everyone who is curious about learning how to reduce blubber, add muscle and just generally wants to reduce pain, perform better and look better.

Are some of you males tired of being wimpy? Has your weight increased and not in a good way ?

Women, are all the curves in the right places?

Fear not, there’s help. Inside there’s tips and tricks for losing fat and building muscle, with reviews of the leading diet, nutrition and training sites on the web. So you can learn from the leaders in the industry. Just find which one you like best.

There are training programs that have eating tips and diet programs that offer training tips and home exercise equipment that takes up very little or no space. All of them will teach you how to get rid of fat and add muscle.

You’ll learn that no workout will make up for bad eating habits, but good dietary habits will make up for a bad exercise plan or none at all. So even the masters that offer training focused sites will also provide you with great dietary information to lose fat and gain muscle.

A easy rule to keep in mind , in your effort to lose fat, is to burn fat as opposed to starving fat. To burn the fat you do anaerobic exercises to gain muscle. You will then burn fat during your rest and recovery period over the next 24 - 48 hours. If you try to starve it, you will only induce your system to go into starvation mode and it will then try to retain more fat. EAT MORE, EAT BETTER and EXERCISE HARD.

Some of these sites offer a members only area where you can join a group and learn stuff from other members . Some memberships are part of the package and don’t have an extra cost. Others will be an insiders club that will have a recurring membership fee. You will be able to talk with people that have the same problems as you and find out how they overcame them. There are even transformation contests to motivate you to get the lean physique you want.

Here’s a great all around site if you’re searching for the best of both worlds (exercise and nutrition all in one; No Nonsense Muscle Building by Vince Delmonte.

This is a great site with a huge members area, containing the latest information on bodybuilding and nutrition with a ton of extra materials. See my Nonsense Muscle Bulding review.

So whether your interested in obtaining the best and latest in exercise science and/or you want to know the best diet and nutrition guide-lines to follow, I’ve put them all together for you in one site. Diet and exercise go together, you can’t reduce fat and gain muscle unless you follow both.

Adding muscle to your body requires the implementation of three critical steps. Miss any one of these steps and your ability to build muscle will be greatly compromised. You’re most likely already familiar with the first step which is a good old fashioned bodybuilding workout to stretch and tear your muscles but what about the rest? What else do you need to add huge muscles to your body?

When it comes to building muscle the one step almost everybody is familiar with is weight training. Through some serious weight training you tear your muscles while working out in the gym and what a lot of gym goers don’t realize is that you don’t actually build any muscle in the gym. The only thing you’re doing to your muscles in the gym is breaking them down and tearing them apart. Before we look at how we actually build the muscle, let’s look at what muscles are made of so we have a better idea of how to repair the muscles once we’ve broken them down in the gym.

Protein and water are the two primary components of your muscles. One of the most misunderstood things about bodybuilding nutrition is that the primary ingredient necessary to building or I should say rebuilding your muscles is protein. If all you want to do is maintain your current body weight then all you have to do is consume a gram of protein for every pound you weigh. If you want to add muscle, you should be consuming about 1.5 - 2 grams of protein per pound of body weight. In addition to protein obviously you need water but you also want to consume a fair amount of carbohydrates so that your body has something to burn for fuel other then the protein in your muscles and the calories you consume.

One point about carbohydrates before we move on. Want almost imediate results? Have a carbohydrate and protein shake immediately after your workout and first thing in the morning. During both of these situations your body’s glucose levels are very low, if you have any glucose in your body at all, and you’re at risk of having your body eat away at your muscles for energy. You remember that protein in your muscles? Well given the choice between maintaining your muscles or survival your body wll always choose survival and eat away at your muscles! You wouldn’t want that now would you?

So make sure you consume plenty of protein and enough carbs to maintain your weight and energy levels but not too much more becuase they will pack on more fat then muscle onto your frame.

Last but certainly not least is rest. The majority of muscle growth will occur while you're sleeping and that's because your muscles need plenty of rest to grow. So make sure you’re sleeping at least 7-8 hours every night and if you’re really serious about adding muscle then you won’t expend too much energy during the day either. Those that want explosive muscle growth will drink a glass of milk and a bowl of ottage cheese before they go to bed. the casein protein found in these products is ideal for building muscle at night.

Well there you have it. As you can see adding muscle to your body is as basic as these three steps. Workout to tear the muscle. Make sure you get plenty of carbohydrates to fuel your body and plenty of protein for new muscular growth. And finally rest so you can give your muscles a chance to rebuild. Eat, train, sleep and grow.

If you’ve been working out for a while then you probably already know that there’s a lot more to adding muscle to your body then just going to the gym, pumping iron and ripping through your latest workout plan. Depending on how long you’ve been hitting the gym you may or may not know that just as important to working out and hitting the weights in the gym is rest and nutrition.

You won’t add anywhere near as much muscle as you would if you were sleeping enough and providing your body with the right nutrients it needs to grow. If you’re not sleeping at least 7-8 hours a night and if you’re not consuming at least 1 gram of protein for every pound you weigh then there’s a good chance that you’re not getting everything you can out of your workouts in the gym. And I don’t know about you but I’m not going to let a lack of sleep or a lack of sufficient protein intake nullify my bodybuilding workout.

Ok so let’s get right into three things you can do today that will absolutely skyrocket your gains if you’re not already doing them. The only thing you need to make this work is some kind of protein/carbohydrate powder mix. These tips all revolve around supplementing with carbohydrates and protein at the right times to maximize your muscle building potential.

First things first you want to pound a shake right after you workout. This one is the most critical because right after a workout your muscles are vulnerable. Your muscles are spent and your body has been wiped out of any nutrients you may have consumed earlier. You see when you workout you expend a lot of energy and basically after a hard workout your body is starving and your muscles are literally like sponges. This is the ideal time to consume protein and carbohydrates if your goal is to pack on some serious muscle.

Along with right after your workout you also want to consume a carb/ protein shake first thing in the morning. When you wake up in the morning you're waking up from an eight hour fast. FEED IT! When your body doesn’t have anything in it’s stomach to burn for energy it’ll go after your muscles and fat.

Do you want your body chewing on your hard earned muscles for energy?

Of course not so feed it first thing in the morning. Professional bodybuilders have been known to set alarms for the middle of the night so they can wake up and pound a protein shake before returning to sleep. That’s extreme but the point is that you may be losing a tiny bit of muscle at night and you want to stop that as soon as you wake up.

Last but not least make sure you drink some milk and eat some cottage cheese before you turn in for the night. In the previous paragraph I talked about how the potential to lose muscle in the middle of the night while you’re sleeping is real. Well you can prevent that be drinking milk and eating cottage cheese before you go to bed. Both contain casein which is a form of protein that is slowly leaked into you system because it’s hard to digest. You’ve heard of whey protein well this is his brother casein protein and if you use it wisely you can build muscle in the middle of the night instead of losing it!