Popeye was, and is, the most famed buff cartoon of all time- he is also one of the most parodied of all cartoons. We all, especially us of older generations, remember the theme song like it’s our own birthdate- but more likely what comes to mind when you think about Popeye is how he would pop open a can of spinach, down it, and then turn into some sort of super strong, hulk like super hero. Come to find out, ole’ Popeye may have been on to something as a new study reveals the link between vegetables and toned muscles.
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A Swedish study shows why spinach makes us stronger.
Cartoon character Popeye is right to down a can of spinach when he wants his biceps to bulge, according to a Swedish study showing why the leafy vegetable makes us stronger.
Researchers at the Karolinska Institute in Stockholm said today they had conducted a study showing how nitrate, found naturally in spinach and several other vegetables, tones up muscles.
For the study, to be published in the Journal of Physiology, the research team placed nitrate directly in the drinking water of a group of mice for one week and then dissected them and compared their muscle functions to that of a control group.
“The mice that had been on consistent nitrate had much stronger muscles,” they said in a statement.
The nitrate used “was equivalent to a human’s consumption of about 200 to 250 grams of spinach a day, so it’s a very easily obtained amount”, one of the researchers at the Department of Physiology and Pharmacology, Andres Hernandez, told AFP.
While no effect could be seen in the so-called slow-twitch muscles used for moderate exercise and endurance, the scientists saw a clear change in the fast-twitch muscles used for strength and more high-intensity exercises, Hernandez said.
The tricky question was determining why this happened.
The researchers discovered that the nitrates had prompted an increase in two proteins, found naturally in the muscles that are used for storing and releasing calcium, which is vital to making muscles contract.
The protein increase in turn led to higher quantities of calcium released in the muscles, Hernandez said, noting: “If you have more calcium released, you have a stronger contraction.”
In human terms, consuming nitrates from, for instance, spinach increases the muscle strength available for things like lifting weights or sprinting up a steep hill.
It could also increase endurance, Hernandez said, pointing out that when stronger, the fast-twitch muscles, which fatigue faster than other muscles, do not need to contract as frequently.
While we don’t recommend living in a trash can and eating worms (but spitting out all of the germs!), living like Popeye may actually be good for your muscles. When famed buff cartoon character, Popeye, threw back a can of spinach to bulk up before a big battle, he knew what he was doing! A new study out of Sweden backs up the fact that leafy green vegetables will actually make us stronger.
According to a group of researchers at Stockholm’s Karolinska Institute, the element nitrate which is found in spinach and other leafy greens increases muscle tone. As a part of their research, the team added nitrate into drinking water and gave it to a group of mice for one week (which may also explain the cartoon character Mighty Mouse) and then analyzed the results. When given the nitrate, the mice developed stronger muscles.
The effect was seen mainly in the fast-twitch muscles- or the ones used for strength and high intensity exercising. No effect was seen in the slow-twitch muscles groups though- the ones used for moderate exercise and endurance. So, you may not be able to run marathons, or participate in other endurance competitions, but maybe you’d do better in a strong man competition after eating a generous amount of spinach.
Nitrate consumption prompts a released of high concentrates of calcium and protein into the muscles. This makes muscle contraction more effective and maybe a little easier.
What was given to the mice would translate to human consumption of 200 to 250 grams of leafy green vegetables daily.
Are you ready to follow Popeye’s lead and load up on spinach before training?
Mark Walberg has one of the most impressive frames of all of the leading men in Hollywood. When it comes to transforming his body for a role, this man has got it down- he’s perfected the art of bulking up to look the part. His career began in underwear modeling and he has since been an action star in many major motion pictures. So, what does
pic from: PacificCoastNews.com
this leading man do to look ripped before the cameras roll? He eats, a lot!
—– Wahlberg ate 10 meals a day for movie role
Los Angeles, June 24 — Actor Mark Wahlberg went through the pain of eating 10 meals a day to gain a beefy look for his new film “Pain And Gain”.
The 41-year-old plays bodybuilder Daniel Lugo in the upcoming film.
He followed a 24-hour plan and even woke up at various times throughout the night to eat his food fix and drink his muscle-building shakes, reports eonline.com
“I was eating 10 meals a day and drinking mass gainers. I was drinking my own. I created this line of supplements with (retail chain) GNC. It was a lot of work. A lot of getting up at 2 a.m. to eat another meal and I was still full from the meal at 10 o’clock,” he said.
But does he like the bulky look?
“You know, I like being able to change for parts, both physically and preparing mentally. It was a good time,” he said.
It’s natural for people to lose muscle and gain body fat, which can be a concern, notes MayoClinic.com. Building more muscle can increase strength and improve overall health and stamina, but cramming down too many extra servings at meals isn’t the most productive or healthy way to do so. Instead, try a regimen of strength training and a balanced, varied diet with a moderate amount of extra calories.
Benefits
There are several notable advantages to gaining muscle mass. Strength training, which works to build and strengthen muscles, can also improve posture, balance and stability. It also helps to counteract the diminishing muscle mass that people experience as they age. The Mayo Clinic maintains that building muscle strengthens bones, helps with weight control and weight loss, reduces injury risks, builds stamina and alleviates symptoms of many chronic health conditions.
Diet
Although it seems logical to believe that the body may need thousands of extra calories to gain muscle, that’s rarely the case. Over time, excess calories that the body does not burn convert to stored fat, and they don’t contribute to adding muscle mass. To prevent fat gain and keep the body in top shape for building muscle, eat about 250 to 500 extra calories per day in a balanced diet of healthy, nutritious foods, CNN.com recommends.
Protein
Protein is one particularly important nutrient for people who want to build muscle because protein works to protect and grow skin, bone and muscle tissue. Most people get enough protein in their regular diets, but it can be helpful to switch to lower-fat sources of protein such as nonfat yogurt, skim milk, low-fat cheese, beans, lentils, soy and lean meats. The Mayo Clinic recommends getting 10 to 35 percent of daily calories from protein, or about 50 to 175 g in a 2,000-calorie diet.
Exercise
Exercise is likely the most important component in a plan for building muscle. Of the three main exercise types — aerobics, strength training and flexibility — strength training is the most effective choice to accomplish it, according to ACEFitness.org. Try regular sessions of calisthenics, weight-bearing exercises, weightlifting, resistance band exercises or workouts with weight machines. Let muscles rest for a day between sessions, and always learn proper technique before trying a new movement. Note that strength training is not an adequate replacement for a complete exercise plan, which also includes aerobics and stretching.
Foods
Eating extra calories every day in an attempt to build up muscle can be a struggle for some people, and conflicting information about what to eat doesn’t help. Since muscles burn mostly carbohydrates while working, according to Fitness.gov, it can be useful to take in a few extra servings of complex carbs each day. Adding egg whites, fish, chicken, low-fat cottage cheese or protein powder to the daily diet can also help successfully build muscle, CNN.com notes.
Mark Wahlberg is set to play bodybuilder Daniel Lugo in an upcoming movie called “Pain and Gain”, and Wahlberg is very committed to looking the part. The actor loaded up on 10 meals a day to bulk up for the role. Eating round clock was a part of a 24 hour diet plan that involved waking up at different times in the night to eat and drink protein shakes; he referred to his shakes as mass gainers.
The routine Mark Wahlberg follows sounds very extreme, but it’s not unusual for athletes, especially body builders, to follow similar routines to bulk up. Now, if you are not a professional body builder, it’s not likely that you would need to consume anywhere near the amount of calories that one would get from round the clock eating.
On average, someone trying to build muscle should consume an extra 250 to 500 calories a day, given that they are not overweight to begin with. These added calories should come from healthy foods that promote muscle growth. Added protein for muscle growth and ‘good’ carbs for energy should account for the extra calories- we’re sure that Mark Wahlberg loaded up on mostly on these groups- not powered donuts and fried Twinkies like one might fantasize about when they think of binge eating.
Do you think waking up to eat is a little extreme? Would you commit to a diet like this to bulk up?
At any given time, there are thousands of trainees talking about the best bicep exercise, the best exercise for building their upper chest or the best supplements. Nevertheless, what people often forget is that there is more to building muscle then just mindlessly doing hammer curls super-setted with incline bench. What really makes a difference between any two athletes progress is their ability to recover. The faster you recover the harder and more frequent you can train, meaning more muscle growth. However, you cannot just hope for better recovery from your workouts, you are going to have to take direct steps to improving your bodies’ ability to recover.
Stressing killing your muscle gains?
A completely free step you can take to make sure you are getting optimal recovery from training is to be sure to relax and not be stressed out constantly. Overtraining is commonly thrown up, where it should actually be termed OverSTRESSING in most cases. As human beings, we constantly experience stress throughout our day, whether it be physiological such as high blood pressure, psychological like a lot of debt, or physical such as doing squats. We all have different amounts of stress that we can handle, but eventually if we just let our stress build and build our body as a whole will reach its limit. This can cause anything from sickness or depression to low energy levels, and eventually halt your workout gains. However, luckily for us the human body as a whole is designed to have ways to relieve stress buildup, to relax and recuperate. This is the ability that allows us to keep moving, the reason we can feel so overwhelmed and stressed one week but then feel much better the next week.
This means the more ways you have to relieve stress, the more stress you can endure before “overtraining”. Which is why individuals such as myself can train six days a week, versus others who feel over trained just going for four or five. The key to being able to train more and recover better is to reduce the daily stress in your life, and constantly find new ways to relieve what stress you do have. Relieving stress can be as simple as going on a relaxing walk, listening to soothing music, reading, or even meditating. You will have to discover what relaxes you, for some people like me training itself can be relaxing mentally.
Sleep
Sleep like a baby to build more muscle
Nevertheless, maybe you already can control your stress level and just want to even further optimize recovery. Another overlooked factor to losing weight or gaining muscle is sleep, it varies but most people need at least 8 hours of sleep per night to function 100 % efficiently. Studies have found a direct link between the amount of sleep an individual has and their Body Mass Index. Not to mention the drops in performance lack of sleep causes as well.
However, the length of sleep is not the only factor you need to address; you also need to make sure you stay asleep once you lay down. The sleep cycle is made up of four distinct stages and each one is important in optimal recovery and rejuvenation. “Sleep Debt” is also important to note, which basically means if you do go without the required amount of sleep for prolonged periods of time you may have to make up for it by taking naps or sleeping up to 12 hours if possible . Sleep Debt is not perfectly linear, nonetheless I feel it is just something you should consider for finding the adequate amount of sleep in your life.
Sleep is especially important for athletes competing in, or practicing a sport regularly as response time is normally the first ability affected by a lack of sleep. For just bodybuilding purposes sleep is also very vital as well, in certain stages of sleep our body produces growth hormone, cutting into this time can substantially reduce our ability to recover and cause drops in strength. And as I have stressed before (Wow “stress” really is the word of the day huh?) optimal recovery is key to muscle growth.
Tips To Ensure Proper Sleep
– Create a “Sleep Routine” in which you wake up and go to bed at scheduled times , this will make it much easier to fall and stay asleep each night and leave you feeling better rested in the morning.
– Avoid stress and relax more at nighttime. Just as cumulative stress causes our body to breakdown eventually, short-term stress can cause insomnia.
– Avoid bright lights right before bed by turning off your computer and television, light suppresses our melatonin levels that help us fall asleep regularly. The same goes for smart phone and tablet reading before bed, grab a book or listen to some soothing music instead.
-Keep your rooms cool for optimal sleeping, the temperature of your surrounding area will affect the quality of your sleep, because our bodies naturally fall asleep better in cooler places.
Conclusion
Remember the faster you recover, the faster you grow bigger and stronger. If you avoid stress as much as possible, find ways to relieve what stress you do have and get enough sleep it will be very hard to “overtrain” and every workout will feel fresh, energetic, and successful.
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Brad Kelly writes a weekly article every Tuesday. He is a National Academy of Sports Medicine Certified Personal Trainer, Performance Enhancement Specialist, and Corrective Exercise Specialist out of Panama City, Florida. Driven by a passion to help others he not only trains locals, but also performs online personal training and writes fitness articles to reach as many fellow fitness enthusiasts as possible.
Creatine is known to be one of the best and most effective supplements in the world. It is also one of the bestselling supplements because it is known to work, and well! Many forms of it are on the market, although it has typically been used in a monohydrate form- different types of ceratine actually reach muscle groups in different ways. When you combine different forms, you will get different results. Get creative and find out the best ways to take the creatine supplements for optimal results.
—- Blending Creatine to Get the Best Results
The most effective supplement in the world is getting even better
Creatine is a bestseller because it works like crazy. And although its monohydrate form has historically been the most popular version, several other forms are now on the market. You can’t question the effectiveness of creatine monohydrate, but these other types of creatine hit your muscles in different ways. The idea, then, is to combine various forms of it for optimal results—the approach numerous supplement companies are now taking.
CREATINE MONOHYDRATE
The majority of creatine studies involve monohydrate. Its efficacy is second to none, which is why it’s arguably the most popular supplement in history. Monohydrate boosts muscular size, strength, power, and endurance—and it’s all supported by years of scientific research.
CREATINE ALPHA-KETOGLUTARATE (AKG)
This form is simply creatine attached to alpha-ketoglutarate. The attachment may enhance creatine’s absorption into the body, increasing the amount that gets into your muscles and leading to faster gains in size and strength.
CREATINE CITRATE
Formed when creatine molecules attach to citric acid—an intermediate of the Krebs Cycle (the metabolic pathway that produces aerobic energy within your cells)—creatine citrate may supply your muscles with greater energy than other creatine forms. The citrate also allows it to dissolve better when mixed with water.
What is the best Creatine and why? Dangers, myths and more.
What is The Best Creatine Product?
With so many creatine products available today, how do you choose which one is best? Which product will deliver results at an affordable price?
First off, you will want to make sure that yout creatine product actually contains a significant amount of creatine, as you need a minimum of 3-5g daily to see significant results from creatine. Many creatine products hide the creatine in a proprietary blend so you don’t know exactly how much you are getting. If your creatine product lists creatine near last on the list of a proprietary blend totalling only 5g, there’s probably not much creatine in the product! We suggest moving on to a different product that you KNOW has at least 3g of creatine in it.
Once you have determined that your product does indeed contain a minimum of 3-5g of creatine, you need to look at the types of creatine included. Any good creatine product will either include or be entirely comprised of creatine monohydrate. This form of creatine has the most scientific evidence backing its benefits by a long shot and also has a huge body of anecdotal evidence supporting its use to boost muscle size and performance. One of the common broscience myths you may have had people tell you is that creatine monohydrate will bloat you. The truth is that the “bloating” is largely overblown and you will probably not even notice it unless you are using an excessive amount of 20g or more daily.
Besides creatine monohydrate, good creatine blends will also include other forms of creatine such as creatine magnesium chelate, creatine ethyl ester, and creatine malate. Some forms of creatine are absorbed through different pathways and taking a blend of creatine types rather than only creatine monohydrate may lead to greater creatine saturation of the muscles. There are, however, some forms of creatine to watch out for. Some forms of creatine such as creatine decanoate offer no real advantage over other forms of creatine. Another “type” of creatine that is being bantered around these days is being called tricreatine malate but it does not even exist! This is usually just creatine monohydrate and malic acid mixed together which is NOT what you want! Dicreatine malate, however, does exist and is a valid form of creatine to use in a formula.
So if your formula has at least 3-5g creatine and contains multiple forms including monohydrate…what else do you need? Many formulas add carbohydrates such as dextrose or waxy maize to increase creatine uptake into the muscle. This type of product will also sometimes contain ingredients to increase insulin sensitivity such as momordica to further drive carbs and creatine into the muscle. Products containing these insulin mimickers should only be taken after working out, because if they are taken before working out the user may experience low blood sugar levels during their workout resulting in decreased performance.
There are many many creatine products available on the market today and in the end the best creatine product is one that delivers a sufficient amount of a either creatine mono or a blend of effective forms of creatine along with the nutrients needed to enhance uptake in the muscle. Again, the best creatine is the one that simply gives you enough, 3-5g per serving. At Mind and Muscle we have a large variety of high quality creatine products that meet the standards of the “best creatine” at unbeatable prices!
Are you ready to blend your creatine for better results? There are a few basics when it comes to mixing creatine supplements for the best outcome.
Most of the creatine studies include monohydrate- which is the most popular versions of this supplement. It is the most effective version of creatine and boosts the size of muscles, strength, power, and stamina- results that are back by scientific evidence. AKG, or Alpha-Ketoglutarate is a form of creatine that may help to enhance the absorption of creatine by the body. By increasing absorption, you are also increasing the amount that actually gets to your muscles, and quicker. When you increase the amount that actually reaches your muscles, you will decrease the time it takes to build bigger and stronger muscles. Creatine citrate is formed when creatine molecules attach to citric acid, which is a part of the Krebs Cycle. Creatine citrate supplies muscles with more energy that other forms of creatine, it also allows it to dissolve better in water.
So, all of these different forms have their benefits- now creating the correct mixture is the tricky part. Many products have already done the math for you. Beast Creatine contains a mixture of creatine AKG, creatine monohydrate, and other forms of creatine- just not creatine citrate. Universal Torrent, SizeOn Maximum Peroformance, Muscle Pharm Creatine uses creatine monohydrate and other forms. Beyond Raw Rebuilt Mass is a good product that has all three popular creatine forms plus other forms.
What’s your choice for creatine supplements? Do you use one form, or a blend or different ones?
Are you a skinny guy who wants to build muscle? You are not alone, building muscle is one of the most common fitness goals amongst men, especially those who are on the thinner size. Much like how most women dream of losing that freshmen 15, or pregnancy weight- men want to gain muscle mass. Building up muscles is completely doable for a guy of any size, but they have to train right and make the right moves. Making too many fitness mistakes will only turn out to be a waste of your time. Some moves can even cause you to lose more weight, lose muscle, and even hurt yourself.
Before beginning any routine to bulk up, read more about how to turn that skinny frame into a sculpted body.
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Are you afraid to challenge yourself and reach toward your ultimate goal – massive muscles? After reading this article, you should be ready to take the first steps in the journey from the skinniest dude in your gym to the biggest!
Article Summary:
• Eat a lot but remember to eat clean foods!
• Join BodySpace to learn from your peers and find people to keep you motivated.
• Multivitamins, glutamine, creatine and whey protein are good beginner supplements.
Introduction
Every gym in the world has one of them: that guy. You know…the big dude? Everyone knows when he comes in. Heads turn. He is the most popular guy in the room when he arrives. He is known as simply THE MAN! He is the biggest dude in the gym.
Every gym on Earth also has one of those guys who always seems to be nervous. When he comes in, he just looks down. Always self-conscious for some reason. He may not be too sure what he is doing, but he really wants to succeed. He is known in bodybuilding and fitness circles as the little dude. He is the skinniest guy in the gym.
Take it from someone who knows. I can tell you that there is one thing that every skinny guy has in common, and whether they admit it or not, they see that big guy every time he shows up, they watch him and think to themselves “Someday I want that to be me.”
Skinny Guys Fear Not!
Believe it or not, if you are one of those skinny guys, you aren’t alone. A lot of people want to be the celebrity of the gym. They all want to be the local legend that is talked about after every workout and mentioned while friends talk on the ellipticals. I was that skinny guy. I know as well as anybody. I saw the guy that was perceived as the big dude and as soon as I knew who he was I decided that would be me in a matter of time.
Although I don’t think of myself as the big man, I definitely overcame the skinny man complex and I want to help you do the same. After reading this article, you should be ready to take the first steps in the journey from the skinniest dude in your gym to the biggest!
The Steps To Hugeness
Step 1: Overcome The Anxiety Of Being Skinny
You are afraid to challenge yourself because what is challenging to you may be most guys’ starting weight. The old adage is true and applies here. We all have to start somewhere. You need to get over this fear and just go for it. It can be tough, but the sooner you get over that nervousness, the sooner you will start succeeding.
Step 2: Challenge Yourself Each Time You Work Out
Although the weights that challenge you may be warming up to others, you have to just go for it each time you train. I know how you feel. When I started, my max on the bench press was 95 pounds. Mr. Big was warming up with 135. That was my first motivation.
My first major goal was to get to where I used 135 on the bench. Once I reached that goal, my motivation increased tenfold. Find something like this or anything that motivates you and tell yourself it WILL happen. You will be amazed how you feel and how much progress you make once you hit your first target.
Step 3: Eat Big, But Clean
This is a must, plain and simple. You have to take in lots of food, but that doesn’t mean you can eat whatever you want. You don’t want to be the biggest and fattest guy.
Egg whites, whey protein, chicken, tuna, veggies, turkey. I could go on and on, but I think you get the idea. I recommend 1.5 grams of protein per pound of body weight, 2.5 grams of carbs per pound of body weight, and healthy fats (fish oil, flax seeds).
Step 4: Water, Water, Water
Learn to love it and drink a lot of it. It makes up as much as 70% of your muscle. Doesn’t it make sense that if you want bigger and stronger muscles, you need more water? Drink about a gallon of water a day.
Drink About A Gallon Of Water A Day.
Step 5: Stay Focused On The Task At Hand
Don’t mistake this for being a jerk and ignoring everyone. If someone says hi, nod or say hi back and get back to work. The big man may look intimidating, but the fact of the matter is he is doing the same thing. That is how he got where he is now and that is how you will get to where he is.
Step 6: Focus On Compound Lifts
They are the most basic lifts, but they are also the most important to the nation of the thin. Do not try to reinvent the wheel. Bench presses, squats, deadlifts, rows, pull ups, and dips all better be staples in your routine if you want bigness.
Step 7: Get A Bodyspace Account
It is free, there are plenty of ways to keep track of your workouts and your diet, there are other skinny guys, and there are plenty of the big dudes that are more than willing to help you join the club of the monstrous. BodySpace users will keep you motivated every day to reach your goals and will be the first to congratulate you on your accomplishments.
What ‘Not’ To Do
Along with the things that must be done to get to huge status, there are also those things you have to avoid. Doing the wrong thing not only prevents you from attaining hugeness, it can actually be a detriment and cause you to lose size and strength. Whatever you do, stay away from these pitfalls.
1: Don’t Follow A Pro’s Routine
You are not a professional bodybuilder. Training for a bodybuilding competition is very taxing on them. It will definitely be overkill for you and you will not benefit from it at all.
Also, common sense should tell you that a bodybuilder doesn’t do the same thing every single day. They change up their routines often. There are plenty of training options here on Bodybuilding.com. Programs specific for beginners, intermediate, or advanced lifters are all over the site. Find a few that you can do and switch between them every six to eight weeks.
2: Don’t Rely On Supplements
They are great, don’t get me wrong, but they are known as supplements for a reason. If you don’t train and eat properly, you are wasting your time and money. Get your training and diet right first, and then choose your supplements wisely. Take a multivitamin, whey protein, creatine, and glutamine. These are staples in a hard gainer’s supplement plan.
3: Don’t Be Rude In The Gym
You don’t want to be known in the gym for the wrong reasons. Always be respectful when you are working out. Ask if you think someone else is using something you want, wipe the equipment after you are finished and don’t yell with every single rep and bring attention to yourself.
4: Don’t Get Frustrated Over Failure
As a matter of fact, embrace it. Training to failure is beneficial to gaining size and strength. If you don’t get your target reps, it is OK. You taxed your muscles and that is the goal. Go for the target again next time. Once you hit it, you will know you are making progress.
5: Don’t Quit!
I can’t emphasize this one enough. Quitting and starting again later wastes time, energy, and prevents long term progress. It will be a long road, it will be stressful, and there may be times you just feel like giving up. DON’T DO IT! The biggest guys in gyms all over the world have one thing in common: they wanted it and were willing to do whatever it took to succeed. They never quit. You can’t either.
Conclusion
I know that my journey from being the skinny dude to someone that people look up to was worth every single step. As you work on improving your physique and you go for your dream of being the biggest in your gym, I hope you take the time to enjoy your journey. It will make it that much more worth it once you finally get there. Following these steps will help ensure that it happens for you like it has for me.
Many dudes dream of being the biggest guy in the gym- but are you actually putting in the work and training to get there?
The begin with is to get over you self-consciousness about your body and being skinny. Worrying about being the skinny guy in the gym is only holding you back. Once you start working out, push yourself, and challenge yourself each session- don’t be too soft on yourself or make excuses that you’re smaller than everyone so you can do less. Also, make sure that you are well hydrated! Your muscles are made up of up to 70% water, so keep chugging that water bottle to keep them filled out. During your training, stay focused on what you are doing- don’t go to the gym to socialize and waste all of the time you allowed for your workout. The last step on the ‘to-do’ list is the focus on lifting compound weights- these are the most basic of lifts and are also the most important. These moves will get you on your way to a muscular frame- bench presses, squats, deadlifts, rows, pull ups, and dips.
Of course there is also a list of don’t when it comes to strength training to build muscle. To start, don’t follow a pro’s routine and expect it to work for you- those are professional athletes that have all the time in the world to spend in the gym and focus on a perfected diet program for optimal results. You probably have a job, and a life. Also, don’t put too much emphasis on supplements, these help, but are no substitution of hard work. While you are in the gym, use your manners- you can network to learn good tips about building muscles from people more experienced on the subject, just as you would network to learn how to do a better job at work. Lastly, don’t let your frustrations get to you- don’t quit because you don’t see results right away, it doesn’t happen overnight.
Are you a reformed skinny guy that’s now muscular? Tell us how you reached your goals.
