Drink Water to Build Muscle

Drink at least 10-12 8oz glasses of water each day, as muscle is nearly 70% water.

Liquid nutrients get into the bloodstream faster, therefore a shake or other high quality post-workout drink is good after a workout.

How Much Protein

You must consume adequate protein to build muscle, approximately 1 g/lb of bodyweight. This is for individuals who are training significantly and looking to build quality muscle mass. Even if you are not training a lot, you still need sufficient protein to build muscle, and may need to adjust your intake if you are on a restricted diet.

Carbs After Workout

Following a workout, within one hour, intaking between 50-150g of quality carbohydrates will help in replenishing your muscles. This is because the body is more metabolically active right after a workout and therefore can utilize more nutrients than in a resting state.

Muscle

One pound of muscle burns fifty calories per day at rest, while one pound of fat burns no calories. A combination of cardio and weight training is much more effective in losing fat and keeping it off than cardio alone.

Consistent Nutrient Supply

Building muscle requires a consistent supply of nutrients in your body. Therefore, eating smaller more frequent meals is better. Eat between 4-6 meals per day, each with a balance of carbs and proteins.

Protein Important First Thing in The Morning

It is especially important to consume quality protein in the mornings, as your body has used its supply during the night to rebuild. Without consuming adequate protein in the morning, your body will begin to dip into the protein stored in your muscles thereby negating the process of building muscle.

Protein Builds Muscle

Protein is the nutrient which muscle is built from. Therefore adequate consumption of protein is necessary to gain muscle.

Choosing the Best Board

The best way to choose a surfboard is to go to a good surf shop and talk with the staff. Make sure the person you are talking with not only has a lot of personal experience, but knows how boards are made and doesn't recommend the same for everyone. You will know pretty quick.

Consider Supplements

Consider adding supplements to your nutrition plan in order to help you maximize your musclebuilding gains. This is because with a hectic lifestyle it´s hard to get the necessary nutrients from food alone, and it also makes eating frequently more convenient.

The Need for Carbs

Carbohydrates are the nutrients which fuel your muscles. You must also have an adequate intake of carbohydrates in order to build muscle. Males should intake around 2-5 g/lb bodyweight, females slightly less. This number should be adjusted depending on bodyweight, training intensity and goals.

Negative Chin Ups

Not strong enough for chin ups? That doesn't mean that chin up bars are not for you. You can do negative chin ups and build your strength. For this you have to start in the top position and lower yourself slowly to the floor. (You can lower more weight than you can lift.) Stand on a chair or bench to start, grab the bar and lower yourself until your feet are on the floor, being careful to position the bench so you don't hit your shins on the way down. It's best to have someone there to help you, at least at first.

Chin Up Bars for Ab Workouts

You can use your doorway chin up bar for abdominal exercises. Just hang by your hands and raise your knees to waist level. Raise up and go back down slowly as many times as you can. It's tough, but effective. This is another example of the versatility of chin up bars. You can also use ab loops on your chin up bars for an easier and even more effective abdominal workout.

The Erg

An ergometer is just a device for measuring the work performed by an exerciser. Rowing machines have these, but so do most other exercise machines. Certain kinds of exercise bikes are called bicycle ergometers and often used in research. Rowing machines are often called ergometers or erg machines. When someone talks about worki out on the erg, they usually mean a rowing machine.

Burning Calories

The elliptical machine will tell you how many calories you've burned. This basically depends on how fast you go and how long you stay on. Set the tension high enough that you feel a little resistance, but not so high that you can't exercise very long. If you're interested in weight loss, try for at leaset 200-300 calories expended on your elliptical every day. They don't all have to be in the same session. Work up to 500 and you'll see great results.

Symmetry and Stretching

Another important reason for stretching is to aid in balanced muscle development throughout the body. If one group of muscles is tight and overdeveloped, while another is lengthened and underdeveloped, not only will this look poor aesthetically, but it will contribute to potential future injury. For example, overworking the chest, relative to the back will cause you to have rounded shoulders and look like a gorilla, in addition to causing low back problems.

Ellipticals and Your Knees

People with bad knees love the elliptical trainer. As a non-impact machine, it spares your knees the pounding they get from running, but still gives a great workout. Many ex-runners whose knees gave out use the elliptical to get a vigorous workout. People whose knee problems come from arthritis or other conditions can get a workout, perhaps less vigorous, but equally enjoyable and beneficial.