Paul-Shepherd blog

Building muscle is much easier than most people think. We all know people want to feel sexy and have a body that everyone else would envy. well i'm going to simplify adding muscle mass to you. As easy as I can.

Paul Shepherd would love to assist you further in gaining massive muscle mass. Please Click Here!
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Nutrition For Muscle Mass!

A bodybuilder needs a diet based on particular needs and they must acquire a realistic goal first. Bare in mind the growth process is generally slow but some grow quicker than others. But people never grow as fast as they would like to.

No one can accurately predict to what extent they are going to grow over a period of time, say for example a year. You can only make a rough guess and then that all depends on how hard you train too.

Though it is possible, as there are a few facts by scientists stating how many calories and grams of protein needed for such growth. A pound of muscle contains 600 calories; a pound of fat contains 3500. Obviously a pound of fat contains almost six times as many calories as a pound of muscle. This suggests that it requires a lot less food to build muscle than it does fat.

Before you can determine how much protein you need to gain, however many pounds of muscle you wish to gain in a year, you need to write down everything you eat in a week. At the end of a week sit down with a book and total the day's total intake. Then add the seven daily totals and divide by 7, that will give you the daily average calorie intake. If you gained nothing or lost nothing in these 7 days that is the daily average maintenance calorie requirements.

Problem is most bodybuilders seem to think that huge amounts of protein is needed each day to add muscle. The problem is if you each too much the extra calories could turn into fat.

To allow for complete absorption, eat five or six small meals spaced evenly throughout the day. A well-balanced diet is extremely important to the bodybuilder as it helps maintain health. A well-balanced diet fulfills the nutritional needs of healthy adults.

Paul Shepherd would love to assist you further in gaining massive muscle mass. Please Click Here! for more information.

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5 No-Nonsense Tips On Healthy Eating For Muscle Growth!

Obesity worldwide is becoming a massive epidemic. It's actually unbelieveable to be honest regarding all of the information on diet and exercise available, something is terribly, terribly wrong. Here are 5 tips on helping you lose weight. This can also be for people who want to gain muscle too.

1.Eliminate Excess Fats, Salt And Sugar From Your Diet Immediately.

Things like desserts, biscuits, soft drinks and take aways have no value for nutrition. Once you get into a routine of healthy eating you'll forget all about them.

2. Make Sure You Eat Breakfast In The Morning.

Breakfast should include complex carbohydrates and clean protein. Essentially, complex carbohydrates provide energy and the protein helps rebuild your damaged muscle tissues.

3. Eat 5 Or 6 Meals A Day!

This one requires some good thinking as you need a perfect balance. They need to be spread out over the course of the day evenly. A good example of foods would be:

# Chicken/Brown rice # Tuna/Medium baked potato # Lean cuts of beef (once a week)/Sweet potato # Salmon/Quinoa/Asparagus/salads

That is only a small collection, there are literally tons more.

4.Avoid Simple Carbs, Only Eat Complex Ones.

A good example of complex carbs as follows:

# Oats
# Brown rice
# Quinoa
# Sweet potatoes
# Legumes

Simple carbs are refined in sugar and honey. They need to be avoided, big time. Especially before you go to bed as you won't be burning that stored fat in your sleep.

5. Eating Complex Carbs.

Ideally eating complex before 3 in the afternoon is extremely beneficial. Food consumed after that should contain lean protein and legumes if possible.

Paul Shepherd would love to assist you further in gaining massive muscle mass. Please Click Here! for more information.

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4 Workouts To Get Ripped Abs!

In order to get perfectly toned abs you have to do numerous amounts of exercises on your stomach muscles in order to get a 6 pack. You also need a balance of weights and the right foods too. I'm going to reveal 5 great techniques in helping you to getting ripped.

1. The Biggest One - Sit Ups.

Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up lifting your lower back off the floor along with your shoulder blades. Lower yourself down. keep repeating this to however many times you feel you can. If this starts to get too easy you can challenge yourself by using exercise balls and weights to test yourself further

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2. Leg Lifts.

Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches.

3. Do V-Ups.

Lie on the floor, legs straight out, Extend your hands over your head. Simultaneously raise legs and torso. Try not to bend your knees. Reach with your hands toward the raised feet. Touch your feet if possible. This will likely require some flexibility. Then once this is successful, just repeat.

4. Do Jackknife Sit Ups.

Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Once executed, repeat.

Well that's it but that is only a hand full of workouts, there are literally dozens of them. For more information on 6 pack abs please visit the link below.

Paul Shepherd would love to assist you further in gaining massive muscle mass. Please Click Here! for more information.


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The Ultimate Guide To 6 Pack Abs!

There are only two things that you need to do in order to achieve your 6 pack abs. The first is to watch what you eat.The second is to focus on your exercise program.

You can get a 6 pack in 12 weeks. You need a mixture of the 2 points made but also doses of motivation and focus to keep you going. People say you can get a 6 pack in "30 days" or "6 weeks" but I know full well that you can't unless your body fat % is very low, then maybe it's possible.

In the process of getting muscular, get ripped abs is extremely important.

You'll need to replace bad eating habits with ones that support your objective of achieving great abs. For starters cutting down on processed food and carbs like bread and pasta. Also sugars like desserts, and fast foods like burgers and pizzas which are high in fat.

A great replacement for these would be fresh foods. For instance fruit and veg, fresh lean meat like chicken and fish. Eat things with plenty of protein and the essential vitamins you need. A lot of water intake will be very beneficial too.

Plenty of exercise will be needed and some work with the weights. You may be thinking how much will you need to do?

Well it doesn't really matter what you do exercise wise just as long as it elevates your heart rate, try to make it's something you also enjoy, don't just go through the motions doing something you don't want to.

Scientists suggest doing short bursts of cardio are the most beneficial. So for example, get on a treadmill for a few minutes jogging then do a quick spront for 15 seconds. I'd repeat this about 10 times. If you do this 2 or 3 times a week you'll certainly be on your way success.

Incorporating weight training into your fitness regime is an excellent long term investment. For every pound of muscle you gain you increase your metabolism by certain amount.

Finally the most important part. Your actaul abs workouts themselves. There are dozens of different exercises you can incorporate, make sure you test different ones out and pick the ones which are the most suited and beneficial to you. Those stomach muscles need to be trained hard if you want to fulfill yourself.

Paul Shepherd would love to assist you further in gaining massive muscle mass. Please Click Here! for more information.


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