Consistency and effort : key to build muscle

1) Consistency


By this I mean
that you workout on a regular
basis over an extended period of
time. You need to decide how
often you can workout (and for
how long each session) and then
stick to that schedule as much as
possible. The only way to
stimulate your muscles to higher
levels of growth and strength is
to regularly challenge them. By
regularly, I mean at least 3-4
times a week over a period of
months (and years).

2) Effort -

This component goes
hand in hand with Consistency. If
you’re working out on a regular
basis, you’ve got the first step
down. Now, you need to make
sure that you’re putting in the
effort and challenging yourself
while you’re exercising. A
workout is called a workout
because it’s “work”. Your heart
rate and breathing rate should
increase, your muscles should
fatigue, and you should sweat.
The people I see at the gym
strolling on the treadmill while
yammering away on their cell
phones or the people in the
weight room just going through
the motions with a bored look it will not help in building muscle

Thanx and train hard

follow me on www.twitter.com/vishu_bhanot

Bodybuilding Natural food sources

Here is a compilation of things
that you should have on your
grocery list (you may pick and
choose the foods in those
categories that you like):

Proteins:
Boneless, Skinless Chicken
Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or
Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib Eye Steaks
Top Round Steaks or Roast
(aka Stew Meat, London Broil,
Stir Fry)
Top Sirloin (aka Sirloin Top
Butt)
Beef Tenderloin (aka Filet, Filet
Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew
Meat, Bottom Round, 96%
Lean Ground Round)
Ground turkey, Turkey Breast
Slices or cutlets (fresh meat,
not deli cuts)

Complex Carbs:

Oatmeal (Old Fashioned or
Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati,
Arborio, wild)
Potatoes (red, baking, new)

Fibrous Carbs:
Green Leafy Lettuce (Green
Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits:
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet):
bananas, apples, grapefruit,
peaches, strawberries,
blueberries, raspberries
Lemons or Limes

Healthy Fats:

Natural Style Peanut Butter or
Almond Butter
Olive Oil, Safflower Oil, Almond
Oil, Flaxseed Oil
Nuts (peanuts, almonds,
walnut)
Nuts and seeds (butternuts,
flaxseeds, walnuts, soybeans) -
Omega-3
Fatty coldwater fish (mackerel,
salmon, bluefish, mullet,
sablefish) - EPA and DHA
More fish (menhaden,
anchovy, herring, lake trout,
sardines, tuna) - EPA and DHA
Olive, Canola, and Peanut -

Monounsaturated Oils

Safflower, Sunflower, Corn,
Soybean, and Cottonseed -

Polyunsaturated Oils

Leafy veggies, seeds, nuts,
grains - Omega-6
Veggie oils (Safflower,
Sunflower, Corn, Soybean, and
Cottonseed), and poultry fat -
Omega-6
Oils (canola, flaxseed, soybean,
walnut, wheat germ; canola or
soybean oil) - Omega-3

www.twitter.com/vishu_bhanot
Thanx