Cheapest Protein in China

I did some calculations in regards to the cheapest protein in China.  I’ve also analyzed some good protein powders which you can buy from China. All of this information was gathered from my own personal experience living in Asia (Korea) and from other expats I know of living in China. Prices may vary a bit, but for the most part, if you did the same research, you should find somewhat similar results.

My Results:
I have found that China’s cheapest protein source would likely be eggs. You can buy eggs in China for roughly 4-5 US cents per egg. Eggs are also one of the best sources of protein for muscle building. However, if you’re like most people, the thought of getting your daily intake by eating dozens of eggs everyday is kinda overwhelming and somewhat gross. For example, to get my daily intake of 200 grams of protein, I would need to eat about 3 dozen eggs a day since each egg has about 6 grams of protein.

A much easier, effective, and probably more delicious way to get your protein is by drinking some protein shakes to boost your protein intake. Protein powder is also usually a cheaper form of protein that buying large portions of meat.

Bad Protein in China
The problem is that good protein is hard to find in China. Also, there is another viable concern…China is known to produce a huge amount of “knock-off” or “black market” goods, including protein powder. You can never be quite sure if the stuff you’re putting in your body is wholesome or the real thing. Especially after the Melamine baby powder scare in China, I would not trust just any protein powder. I would want to make sure that it was a brand that I trust and it came directly from a company in the country that produces it.

Brand Name Protein in China
That’s one of the main reasons why I buy my brand name protein powder from a company in California that I trust. The company is and they ship to China for about $11 for 7lbs. Overall, I can buy a good protein powder that I trust from America and have it delivered to China, Japan, or Korea for less than what the same protein powder would cost me to buy it directly in that country.

Shipping Protein to China
Shipping to China is delivered via EMS service and takes about 4-5 days. When you place your order, iHerb purposely makes sure that you split your order in limits of 7lbs in order to avoid your delivery from getting stuck in China customs or from you having to worry about paying an import tax. It makes life easier!

iHerb has it all, not just protein powder. They are similar to GNC, but they also sell organic foods that you can’t get in China and also beauty and baby products.

For being a diligent reader and finishing the article, here’s a coupon for your first order at iHerb:

(This coupon code will give you $5 off protein powder or any product. During certain weeks, the same coupon sometimes counts for $10 off.)

Hope you enjoy your stay in China!

Start A Fitness Program – A Simple & Effective Approach

Welcome to my site: How do I build muscle fast
Your time is important, so I will get right to the point.
You are here because you want to start a fitness program and get in shape. You may want to build muscle, lose fat, or a combination of both.

My main purpose with this site is to help you get in shape and reach your fitness goals. My second purpose is to make some income for my family (just being honest!:))
However, I promise you that I will not mislead you in an effort to make a dollar. If I totally believe in a product and think it will help you achieve your fitness goals, then I will recommend it to you. Of course, it is not mandatory that you buy any products to achieve a great fitness level. However, some safe and legal products can help you achieve your goals faster with better results. I do not recommend steroids. If you’re looking for that type of stuff, you should look at another website. So if you are here to build muscle or lose fat safely and in a natural way, then you are at the right site. Please read on…

Before you believe a word I say, I want you to know that I practice what I preach. I am a certified AFAA personal trainer. I have played university football and rugby and have been active with weight training since I was 12 years old. So I’ve been lifting weights and working out for over 20 years. I am not a professional bodybuilder. At times, I have been at 5-6% body fat, during vacation times, I have been known to go over 20% body fat. I’m a normal guy named Grant, who enjoys life and cheesecake.

I only do natural weight training and dieting with normal foods and health supplements. I try several training programs and diets throughout the year to get back into shape after gluttonous vacations, and to maintain my fitness. So you will be happy to know that I will not be critical if you are a little chubby. I also like to enjoy myself and get chubby. But the important and motivating thing to know is that you don’t have to stay chubby or weak. You can quickly and safely reduce your body fat and gain lean muscle by reading below.

Today, I will cover the two most popular reasons why people want to start a fitness program and get in shape:
1. Lose Weight or Lose Body Fat %
2. Build Muscle
3. Lose Fat and Gain Lean Muscle

It doesn’t matter whether you are male or female; this simple approach works for both sexes to get in shape. So print this article as your guide or bookmark this page and let’s get started!

Getting Started

No matter which goal you choose: 1. lose weight, 2. build muscle, or 3. lose fat and gain muscle, here are two crucial and most important things that you must do first…
1. Write down your Fitness Goals
2. Take Measurements & Photos

Write Down Your Fitness Goals
Your fitness goals must be specific and realistic to reach in about 1 – 2 months. After you achieve this realistic goal, you can make a new short-term 1-2 month fitness goal. Tackle your goals one step at a time so that you keep motivated.

For example:

Bad fitness goals:
1. lose weight, get stronger, reduce body fat, bulk up (too general)
2. lose 30 lbs. (not realistic or safe within a 1-2 month period) figure to lose about 1-3 lbs (.45 kg – 1.36 kg) a week safely.)

Good fitness goals:
1. Lose 10 lbs
2. Bench Press 250 lbs.
3. Reduce my body fat by 3%
4. Increase my chest by 2 inches, increase my biceps by 1 inch


Take Measurements and Photos. Before you do anything, take your before measurements and photos. Later, you’ll be very glad that you did. It will help you to actually see your results and give you confidence and momentum to achieve your weight loss goals.
You should weigh yourself. Measure your neck, chest, stomach at bellybutton, hips (around the fattest part of your ass), thighs, and arms. If you don’t have a measuring tape, use a string or cord. Measure the string or cord with a ruler. If you don’t have a ruler to measure the string or cord, then use an online ruler:
However, to get the most accurate measurements, you should spend the $2 and get a tailor’s measuring tape.

Keep your measurements and photos in a safe place so that you can re-measure and compare after every 1 or two weeks until you reach your weight loss goal or clothes size goal.

Here is a chart that I made so that you can take your measurements and track your progress. I made the file in excel, but you can open and edit it in Excel or by using the free program called Open Office.
Just click on the picture to access and download my Free Fitness Measurement Worksheet file.
After you click on the image, click
“”Download As”  (choose Excel or Open Office)

Free Fitness Measurement Worksheet

1. Lose Weight or Lose Body Fat %

This is an approach that I have used successfully to lose weight and body fat %. Feel free to follow my same method at your own risk. Your results will vary. As always, you should talk with your doctor before starting any diet or exercise program. Keep in mind that commitment and an open mind are crucial towards achieving your goals.

My Results
In 4 weeks, I was able to achieve the following with this routine:
1. I lost 12.5 pounds (4 kg)
2. I lost 4.34% body fat
3. I went down 2 pant sizes

The Grant Diet
Here is my diet. I call it the Grant Diet. It is basically a very low carb diet with high protein. Before you have any negative comments or thoughts, look again at my results and if losing 12.5 lbs and 2 pant sizes in a month sounds good to you, then keep an open mind and continue reading.

This diet can be adjusted for vegetarians and gluten-free warriors as well. It is a simple diet to follow. You do not need to count calories and you don’t need to go hungry. You can eat as much as you want of the good foods on the list.

The most important things you need to focus on are to avoid carbohydrates and sugars. You should not eat any sugars during this diet, especially during the first 2 weeks. Also, shoot for zero carbs, but even if it’s not possible, make sure to consume under 20 grams of carbs a day.

If you cheat at all, you will not see the great weight loss results that you desire, especially during the first 2 weeks of the diet. Be sure to check the number of carbs and sugars on all things that you eat for the first 2 weeks. After that, you should have a good understanding of which foods you should and shouldn’t eat. If you follow the rules, you will see amazing results within just 2 weeks of this diet.

1. Clean Out Your Kitchen
If you have any of the foods or drinks listed on the list below “Foods to Avoid” do yourself a favor and get rid of them. Don’t eat them. Toss them or give them to someone else. They will only temp you and hinder your weight loss progress. If you live with others, let them know that you will be going on a diet and you need their help. Make arrangements to separate your food from theirs. This is done easily enough by clearing off one shelf for your own food in the fridge and pantry.

2. Eat Small Meals Frequently
You should not go more than 3 hours without eating something. Keep your metabolism running and burning calories. It is said that if you go long periods of time without eating, your body goes into ‘starvation mode’ and your metabolism drastically slows down. Hence, you burn less calories. Do Not skip breakfast. Make sure you eat something, no matter how small, as soon as you wake up. The sooner the better. Six small feedings a day are better than 3 large meals to break the energy/weight loss barrier in this diet routine.

3. Be Active
Make a point to do something active for at least 10 minutes a day. It doesn’t matter what it is. I for example, do 30 push-ups and 60 crunches every morning. It’s not so important the activity. Just that you boost your metabolism and get your body moving. You’ll be surprised. If you start a small routine everyday, it becomes like a drug. Now, I can’t fully wake up until I’ve done my daily push-ups and crunches.

Commit yourself to 10 minutes a day. A walk, a jog, 10 minutes of jumping jacks, jump rope, etc. Gradually, you can increase your exercise time, frequency, and intensity to achieve greater weight loss results faster.

However, you should not over do it. Some people go out and run a mile the first day, and maybe they run a mile the next day, but soon they give up. Start out slowly and do just a little bit. This will keep you motivated and hungry for more exercise. Exercising 3 or 4 days a week for 1 hour is a good level to build up to for most people.
Tip: By doing the exercise first thing in the morning when you wake up, you can burn up to 3x more calories than if you do the same exercise at a different time of the day.

4. Drink Enough Water
Seriously, it is that important. If you’re not drinking enough water, you will not see the weight loss progress that you desire. Water and air are the most essential components of our bodies. You wouldn’t deprive yourself of oxygen. Don’t deprive yourself of water. You should be having at least 9  8-oz. glasses a day. An easy rule to follow is to drink a cup of water before and after every meal you eat. Water helps your body’s metabolism run effectively. It also flushes out toxins from your body, keeps your brain working properly, and helps you lose unwanted bloating. You get bloated when you don’t have enough water.

5. Stay Away From Trans Fats or Hydrogenated Garbage and Processed Products.
If the label says either of these, chuck it. Eat like a caveman. The more natural and unprocessed the food, the better. For example, if you have a choice between a roasted chicken breast, or grilled pork versus SPAM, the breast and pork win hands down.

6. Foods to Avoid

Avoid Sugar, Fruits*, White Flour or White Rice Products and All Simple Carbohydrates.

•    Fruits:
 (* Once you’ve been on the diet for a few weeks and have achieved your weight loss goals, you can slowly begin to introduce fruits back into your diet one fruit type at a time.)
•    Fresh Fruits *
•    Frozen Fruits *
•    Canned Fruits
•    Fruit Juices
•    Dried Fruits
•    Fruit Sugars (also known as fructose)
•    Most wheat products (with the exceptions of wheat gluten
and small amounts of whole wheat and wheat bran)
•    Commercial Bread Crumbs
•    Cornbread
•    Pretzels
•    Corn Chips
•    Potato Chips
•    Popcorn
•    Hot Cereals or Grits
•    Commercial Cold Cereals
•    Cakes, Cookies, Cupcakes, etc (non low carb versions)
•    Canned soups
•    Starchy vegetables:
•    Corn
•    Potatoes
•    Carrots
•    Barley
•    Tamales
•    Burritos and flour tortillas
•    Non Diet Soft Drinks
•    Milk

Alcohol is not recommended during the first two weeks of the diet or until your reach your weight loss goals. If you remain on this diet longer,
 you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss. This is because your body will burn the alcohol as energy before it burns your other energy sources like carbs or fats.


7. Foods you can Eat:
Meats, Veggies, Eggs, Herbs, Spices, Seafood

All fish

All fowl including:
•    Cornish hen
•    Chicken
•    Duck
•    Goose
•    Pheasant
•    Quail
•    Turkey

All shellfish including:
•    Clams
•    Crabmeat
•    Mussels*
•    Oysters*
•    Shrimp
•    Squid

All meat including:
•    Bacon*
•    Beef
•    Ham*
•    Lamb
•    Pork
•    Veal
•    Venison
*Processed bacons, hams, and meats should be avoided or limited. These are loaded with preservatives, carb fillers, sugars, corn syrup, and who knows what else. Also try to avoid or limit lunch meats.

Eggs are one of nature’s most nutritious creations. Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
•    Deviled
•    Fried
•    Hard-boiled
•    Omelets
•    Poached
•    Scrambled
•    Soft-boiled

I used to hate tofu. Now I love it. It has very little taste, but I soon found out that I can add different spices or  cinnamon and some artificial sweetener to it, and it takes on whatever taste you give it. I have even enjoyed sprinkling coconut powder, green tea powder, or cocoa powder onto tofu with some artificial sweetener. It may sound strange, but I think it’s delicious. You can also blend it up with some cream and sweetener and later on (after you achieve your weight loss goals) you can add fruit to make some tasty shakes. It’s a great source of protein and very little calories. Eat as much as you like.

If possible, try to avoid cheese for the first 2 weeks. After your 2 weeks, limit your cheese to about 3 or 4 ounces a day. (an ounce is about one kraft slice, or one 1 inch cube.) Cheese is so worth the wait and you will be in heaven when you put that first slice of sharp cheddar in your mouth!

You can basically eat as many veggies as you want. Some veggies to stay away from or limit are carrots, corn, and potatoes. These veggies have a high starch and carb content. If possible, try to eat your veggies along with some protein, like meat, eggs, tuna, etc. Below is a list of some veggies to add to your diet.

Alfalfa sprouts
Bok choy
Chicory greens
Iceberg lettuce
Romaine lettuce

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Like I said, you can generally eat as many veggies as you like, but if you find yourself eating a huge amount of veggies a day, try to eat the majority of veggies from the list above and make sure that you stay within the daily 20 grams of net carbs limit. You don’t have to get all technical with this diet though. Keep it simple and it will be much easier to succeed and reach your fitness goals.

Artichoke hearts
Bamboo shoots
Broccoli raw
Broccoli rabe
Brussels sprouts
Swiss chard
Collard greens
Green String Beans
Hearts of palm
Olives green
Olives black
Rhubarb (unsweetened)
Sauerkraut (drained)
Snow peas and snap peas in pod
Spaghetti squash
Summer squash
Water chestnuts


Just a quick not here about enhancing our food with flavor. During the first two weeks of the diet, you should take a minimalist approach. Do not add any salt, spices, sauces, dressings, or condiments if possible. It may sound difficult at first, but overall, you will be happy that you did. A strange thing will begin to happen after one week of this minimalist approach. Your taste buds get rejuvenated. You will begin to taste foods like you never have before. Without all of the unnecessary sugars and salts in your diet, you will begin to taste the natural sweetness and flavors of food. It’s a nice feeling. I’ve done this diet several times, and I’m always amazed at how sweet natural foods like raw cabbage taste and tomatoes after you haven’t eaten sugars for a week or two.

Additionally, there are numerous health benefits to limiting your sugar and salt intake. As a whole, the first two weeks of this diet will help you form healthy habits that will stick with you even after you finish the diet. Usually people tend to reduce bad foods from their diets and think of food in a different way such as fueling their body with healthy and nutritional food rather than just filling up on empty calories to satisfy their hunger. After the two week period, you can begin to add the following herbs and spices below.

Herbs and Spices
(All herbs and spices are ok. Just make sure they contain no added sugar)
Salad Dressings – Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese     2 tbs     2.3
Caesar     2 tbs     0.5
Italian     2 tbs     3.0
Lemon juice     2 tbs     2.8
Oil and vinegar     2 tbs     1.0
Ranch     2 tbs     1.4
Fats and Oils
Limit to 1-2 tablespoons a day.
1. Butter
2. Mayonnaise – make sure it has no added sugar
3. Olive oil
4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
* Canola*
* Walnut
* Soybean*
* Grape seed*
* Sesame
* Sunflower*
* Safflower*
Seeds and Nuts
•    Avoid all seeds and nuts in the first 2 weeks of your diet. After that, you may slowly introduce them.

Artificial Sweeteners
Avoid all sweeteners in the first 2 weeks of your diet. After that, you may slowly introduce them. But no sugar.
Splenda  or some other varieties are ok. There has been much concern about artificial sweeteners and their effect on health. But if you actually read the research documents, you will mostly find that from all the testing, they have proven to be safe in normal quantities. If you’re concerned, do some research yourself.


(Beverages marked with an * mean that you can begin drinking them after the first 2 weeks of the diet.)
Clear broth/ bouillon (make sure it has no sugars added)
Club soda
Cream, heavy or light (use a little bit and mix it with water if you are craving milk in the first 2 weeks) After 2 weeks, you may introduce 1 cup of soy milk or low carb milk into your diet a day.
Decaffeinated or regular coffee and tea (with no sugar or sweetener)
Diet soda (be sure to note the carb count)*
Flavored seltzer (must say no calories)*
Herb tea (without added barley or fruit sugar added)
Water – at least eight 8-ounce glasses per day including…
Filtered water
Mineral water
Spring water
Tap water


Alcohol is not recommended during the first two weeks of the diet or until your reach your weight loss goals. If you remain on this diet longer,
 you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss. This is because your body will burn the alcohol as energy before it burns your other energy sources like carbs or fats.

8. After you have achieved your fitness goals:
Congratulations, you have made it! Now you can enjoy your new body! It’s OK to reward yourself once in a while and enjoy some of your favorite foods or desserts, but don’t overdue it. Try to maintain the body that you have worked so hard for.

Eating fruits after 2 weeks:
Once you have achieved your weight loss goals, you can slowly begin to introduce fruits back into your diet one type at a time. Making sure that they don’t cause you to gain weight. Try to introduce fruits with a low Glycemic Index first. If you don’t know what these are, just type in Google “Low Glycemic Index fruits”  (it basically means fruits with low sugar content.)

Eating carbs after 2 weeks:
Once you have achieved your weight loss goals, you can slowly begin to introduce carbs back into your diet a little at a time. You can increase your daily carb intake of 20 carbs to 30 carbs a day for a week, then take your measurements at the end of the week. If your measurements and weight doesn’t increase, then you may choose to add more carbs the next week if you like. If you notice that you are gaining weight or increasing in your measurements, than you need to cut back down to your safe carb level. You should only introduce complex carbs into your diet such as: brown rice, whole wheat products, whole grain products, bran, oatmeal, sweet potatoes.

You should not be eating simple carbs such as: white rice, white pasta, white bread, potatoes, cereals that are not whole grain or whole wheat. sugary cereals and products.

If you follow the Grant diet and are committed, you will see great weight loss results. You will also form new health eating habits that will stick with you. The Grant Diet can be used to quickly and safely lose weight and get back into shape. However, eventually after you reach your weight loss goals, you will want to return to a balanced diet with protein, COMPLEX CARBOHYDRATES, omega-3 fats, and an abundant amount of veggies along with some healthy low-glycemic fruits and the occasional slice of cheesecake!

If anyone is interested in some low carb desserts that work well with the Grant Diet, shoot me an email at:   grant (at)
and if I get some response, I will post some links to delicious low carb recipes here.

I have armed you with everything that you need to reach your weight loss goals.
Now let’s get out there and do this!



2. Build Muscle

If your main goal is to build muscle or bulk up then please read this article:

3. Lose Fat & Build Muscle at the Same Time

If you’d like to combine fat loss and muscle building, then please read this article:

To your success!

Cheapest Protein in Korea

I did some calculations in regards to the cheapest protein in Korea.  I’ve also analyzed some good protein powders which you can buy from Korea. All of this information was gathered from my own personal experience. Prices may vary slightly, but overall, if you were to do the same research, you should find similar results.

My Results:
While living in Korea, I have often found that it’s hard to find good protein for cheap. Meat (especially beef) is much more expensive than in America for example.

It seems that eggs are the cheapest and one of the best sources of protein for muscle building in Korea.
The problem is that it’s hard to eat enough eggs to get the protein that you need in one day in order to build muscle.

Therefore, protein powder is usually the easiest method to get protein.
From my calculations, protein powder is the 2nd cheapest form of good protein in Korea.
Whey protein isolate is considered as one of the best forms of protein powders.

Here are my calculations for the cheapest protein in Korea (from cheapest to most expensive):

1. Eggs 6000 won for 30 eggs (one egg = 6 grams protein) = 33 won/gram protein

2. Protein Powder from America (NOW Foods 100% Pure Whey Protein Isolate 10lbs. (4.54kg) = $111.67 + $22 shipping=$133.67) total 4050 grams protein for 152080.36won = 37 won/gram protein

3. Boryung Korean Whey Protein Powder (2000 grams protein = 89903.42 won) = 45 won/gram protein

4. Chicken Breast 6500 won for 400 grams (140 grams = 43 grams protein) = 53 won/gram protein

5. Tuna (Can) 3000 won for 250 grams of protein (100 grams = 20 grams protein) = 60 won/gram protein

I haven’t been able to find a good form of pure whey protein isolate in Korea which is cheaper than ordering from America. So I usually order from a company in California that delivers to Korea. The company is . They also have a $10 discount for all products with coupon code Gig216

The NOW Foods brand is great. Almost no carbs, no sugars, mostly just pure protein. The problem is that it doesn’t taste very good with water. So I mix it with milk, or a little coffee with no sugar, or some cinnamon, etc. Sometimes, I even buy a good brand of chocolate or vanilla flavored whey protein isolate and mix it together with the NOW Foods Whey Protein Isolate.

There are other brands which are around a similar price that might taste better than the NOW Whey Isolate. I’ll include the info below. You can buy all of these protein powders on with a $10 discount by using coupon code Gig216 (except for the one Korean brand protein powder).

They are in order of price per 2000 grams of protein so that you can compare apples to apples. Note that these products all come in different sizes, so this is just an easier way to compare them side by side.

NAME of Protein Powder , COST PER 2000 Grams Protein
Twinlab, 100% Whey Protein Fuel, Lean Muscle, $45.18
MRM, Metabolic Whey, 100% Premium Whey Protein, $51.56
MRM, Metabolic Whey, Chocolate, $52.96
Dymatize Nutrition, Elite Gourmet, Whey & Casein Blend, $53.05
Now Foods, Mega Pack, 100% Pure Whey Protein Isolate, $55.15
Scivation, Whey, High Quality Whey Protein, $56.72
MRM, Whey, Dutch Chocolate, $61.60
Champion Nutrition, Pure Whey Protein Stack, $62.13
Universal Nutrition, Ultra Whey Pro, $63.31
Dymatize Nutrition, Elite, Whey Protein Isolate, $65.33
Optimum Nutrition, 100% Whey Gold Standard, $66.31
Dymatize Nutrition, ISO·100, 100% Hydrolyzed Whey Protein Isolate, $69.60
MRM, 100% All Natural Whey, Dutch Chocolate, $70.31
Jarrow Formulas, Whey Protein, $75.19
Boryung Whey Stack (Korean), $79.02
Gold Standard Whey, $82.77
Gaspari Nutrition, MyoFusion, Advanced Muscle Building Protein, $83.40
ProLab, N-Large2, Mass-Generating, $87.90
AST Sports Science, VP2, Whey Protein Isolate, $92.07
Whey Gourmet, Naturelle Protein Supplement, $92.37
Twinlab, Mass Fuel Xtreme, Chocolate Surge, $98.71
Gaspari Nutrition, IntraPro, Pure Whey Protein Isolate, $103.97
Country Life, Gluten Free, Biochem, Tri Protein Plus Powder,  $104.64
Now Foods, Whey Protein, Certified Organic, $139.78

$10 off fitness supplements and vitamins

How To Increase Muscle Mass Fast & Add Strength

Why Can’t I Get Bigger Or Stronger?
In this article, you will learn how to increase muscle mass fast and add strength.

Many weight lifters and body builders who struggle to increase muscle mass fast think that if they work harder at the gym, they will make faster gains. They immediately jump to advanced techniques (forced reps, super sets, drop sets, etc) and increase the intensity of their workouts thinking if they push themselves harder they will gain more muscle. They certainly do deserve to be applauded for their effort, but pushing beyond muscle failure is certainly not the way how to increase muscle mass fast.

I actually remember a similar situation occurring in the team weight room during my high school and university football days. Some players including myself would go way beyond the point of failure, continuing to do more sets and exercises past the point of muscle failure. All the while, my teammates and coaches were rooting us on to “dig deep” and “push harder.” Little did they know that we were actually doing more harm than good in regards to building strength and muscle.

Pushing yourself to this extreme will usually lead to over-training, burnout or maybe even injury in a typical drug-free lifter. You can see examples of this any day, in any gym, anywhere. A beginner will eagerly try to bench press as much as possible with his friend spotting him. He focuses on moving that mass rather than his form, and he might struggle through only a few reps before needing his spotter to help him with his final reps. When you look at the whole situation, the spotter might end up getting just as good of a workout as the lifter!

Stimulate! Don’t Annihilate!
This is a high intensity technique being abused. If you continue to push past muscle failure like this, it not only becomes counterproductive, but it likely could lead to injury. You have stimulated the muscle when you reach muscle failure with any exercise, so doing more is not helpful. Stopping once the muscles have been stimulated is all that’s needed to trigger them to grow. When you do reach muscle failure (positively), record it in your workout journal. You should write down the number of reps and weight you did as well as how many exercises it took to achieve that point of muscle exhaustion. During your next workout, strive to beat it by adding a small amount of weight or more repetitions. Using this type of progressive overload will lead you to the results you want and you will finally discover how to increase muscle mass fast and add strength.

Don’t risk burning yourself out through incorrect muscle failure through overtraining. Pay attention to where you are in terms of reps and weight lifted and make small, consistent changes to your workout. Doing this will bring you fast results and continually positive changes. Confidently know you are on your way to success if you can continue to progressively overload and stick to your workouts. If your progress stalls and you are no longer getting stronger from workout to workout, it is a probable sign that your muscles have not fully recovered from your last workout session. It is recommended that you add an extra rest day between your sessions to let your growing muscles heal and rebuild. It is natural to add more rest days between workout sessions as your muscles become bigger and stronger. As a general rule of thumb, a bigger muscle requires more recovery time.

As always, remember to check with your doctor or physician before starting any weight lifting or strength training program. It’s very important to start out slowly with light weights and gradually progress to more intense workouts and heavier weights in order to avoid injury. It is also recommended to have a spotter or trainer lift with you at least during the beginning phases when you are still learning.

I hope that you have enjoyed this article titled “How To Increase Muscle Mass Fast and Add Strength.” If you’d like to get more detailed tips on the fastest ways to build muscle and quickly recover from workout sessions, then please take a moment to download my free fitness report below.

Free Report Reveals: How To Pack On Pounds Of Lean Muscle and Make The Opposite Sex Drool! …No More Skinny Arms, Flabby Belly Fat, Or Man Boobs!

…Claim Your FREE ABC’s of Body Building Diet
and Fitness Report ($27 Value) Below:

I hate spam as much as you do.
I will NEVER give out your email address to anyone, for any reason.

How To Get Stronger Fast and Safely

How To Get Stronger Fast and Safely?
In most cases, a big muscle is a strong muscle or dense muscle and vice versa. Not only is this principle true in the world of lifting but also in our society. When we picture someone who is strong, we usually picture someone with big muscles or someone who has very dense and ripped muscles. So, if you want to build your muscle mass, you need to become stronger. The stronger you are, the bigger and denser your muscles will become. In order to do this, the key lies in progressive overload. This means you need to over time, increase the weights for optimal progress.

A beginner is likely to quickly gain muscle mass since their body is new to all of the different training and stimulus. The body responds quickly and well to this new training and a beginner lifter will see quick results. They will also continue to see results as their technique and coordination with the different workouts improve.

After this initial growth spurt in muscle gain, the lifter might begin to plateau. Many lifters will begin to do fewer repetitions in order to increase their weight so they can continue to see muscle growth. For example, if I can lift 100lbs for sets of 10, I might try sets of 6 at 140lbs or sets of 4 at 160lbs. This can help in order to get your muscles growing again, however if this is your only approach, you are at a higher risk to get injured and it can put an end to your muscle gain progress for a long time. This is not the way how to get stronger fast.

What is the perfect amount of reps for building muscle and strength?

When lifting heavier weights, the likelihood of a tear or pulled muscle increases a lot. When you drop below 5 reps per set you also will loose the muscle mind connection. You may stop building muscle because instead of focusing on proper lifting form, you are just focused on moving the weight. It becomes more of a challenge to just lift a heavy amount, rather than be able to add weight gradually so you can do it repeatedly. You stare at the barbell, hoping it won’t crash down on you with little or no care for producing quality muscle-building repetitions. Therefore, doing very heavy weight for less than 5 reps is not the safest way how to get stronger fast.

The ideal range for bodybuilders is six to twelve reps. From time-to-time, including low rep cycles into your workout can help you, but this should not be your focus. Stay in the six to twelve range and you’ll give your muscles the tension they need while allowing you to increase to heavier weights.

Over time, you will see exactly what you wanted from the beginning: how to get stronger fast and safely. You will successfully gain muscle mass and be able to repeatedly lift heavy amounts without the higher risk of injury. However, don’t forget to always take a spotter with you, especially as you first begin working out. Start slowly and gradually progress to more intense workouts with heavier weights. As always, check with your doctor or physician before beginning your program. Sticking to these guidelines for balancing your repetitions and weights will keep you on track and you’ll begin to see results quickly!

Here’s a recap of what we’ve learned:

  • To get bigger and stronger muscles, you need to gradually increase the weight each workout session
  • The ideal range to get stronger and bigger safely is 6 – 12 reps.
  • Closer to 6 reps is better for getting stronger, denser muscles
  • Closer to 12 reps is better for growing larger, fuller muscles

I hope this article titled: “How To Get Stronger Fast & Safely” was helpful and enjoyable. If you’re a beginner and want to learn the essential information to get the best results during your workouts, please take a moment to download my free fitness report below.

Free Report Reveals: How To Pack On Pounds Of Lean Muscle and Make The Opposite Sex Drool! …No More Skinny Arms, Flabby Belly Fat, Or Man Boobs!

…Claim Your FREE ABC’s of Body Building Diet
and Fitness Report ($27 Value) Below:

I hate spam as much as you do.
I will NEVER give out your email address to anyone, for any reason.

How Often Should I Lift Weights

How Often Should I Lift Weights?
Bodybuilding is a sport that seems to attract a lot of extremists. Those who decide to pursue a workout to build muscle mass often times find themselves in an “all or nothing” mentality, where their life is consumed with gaining muscle or they are not working toward a goal at all. It is rare to find the perfect balance to the question: “How often should I lift weights?”

Many bodybuilders make the mistake of thinking that more is better and they take their training to an extreme level. If you do not allow your body proper time to recover and grow, you will eventually over-train your muscles. Your body can only recover so quickly, so you must give it the time it needs. In general, training each body part twice per week is the most you can do if you want to allow your body the time it needs to recover. You should only workout five days per week overall and give yourself two days of rest each week. This is the best guideline to follow for muscle gain, and while some specialized workouts might be exceptions to this, following these guidelines will help keep you from overtraining.

To Lift Less Often is Not Always Better

Once learning these negative effects, however, many body builders cut back on their workouts thinking that less must be more. Even some experts focus very heavily on avoiding overtraining and push the “less is more” mentality, including some of the big names in body building workouts. Mike Mentzer’s Heavy Duty style workouts generate a solid plan of action, utilize progressive overload and help the lifter monitor their progress. The bottom line of his plan is good, but it leads many people to believe that a lack of results from this plan is still due to overtraining. Many lifters continue to decrease their workout plans, some even to just once a week. Some guru’s even proclaim once a month is all you need. This approach is just another extreme answer to the question: “How often should I lift weights?” Following this kind of extreme minimalist approach to working out can have negative effects on your muscles just like working out too often can be harmful.

For some who find it difficult to gain muscle mass, a less frequent workout may be the best way for them to gain muscle. For example, they may train every second day. For most people, however, they will see their best results from more frequent workouts following schedules of two days on and one day off or something similar.

So what about me? How often should I lift weights?
When it comes to knowing the right amount of training, it takes time to understand the optimal workout schedule for your unique body. There are no set rules, but these guidelines will give you a good starting point. Start by working each body part twice per week and working a total of four or five days per week. Begin to pay attention to your own body and find out what works best for you. Adjust from there and begin to see true results.

These results take time. But if you remain dedicated to your workout routine, as well as varying it for optimal results, you will see your muscle mass increase well over time. Have patience with yourself and resist the desire to swing from one extreme to another. It is also recommended that you always workout with a trainer or spotter, especially in the beginning of your training while you are still learning. Before beginning any lifting program, you should consult with your doctor or physician.

Here’s a recap of what we’ve learned:

I really hope that this article titled: “How Often Should I Lift Weights” was helpful for you. To get started on the right track with a very helpful and balanced workout program, please accept my free fitness report below as a gift. It’s like you very own personal training manual.

Free Report Reveals: How To Pack On Pounds Of Lean Muscle and Make The Opposite Sex Drool! …No More Skinny Arms, Flabby Belly Fat, Or Man Boobs!

…Claim Your FREE ABC’s of Body Building Diet
and Fitness Report ($27 Value) Below:

I hate spam as much as you do.
I will NEVER give out your email address to anyone, for any reason.

How Many Sets Should I Do in the Gym

How Many Sets Should I Do in the Gym?
In the world of weightlifting, increased lifting volume is what sets an advanced lifter apart from a beginner. A workout for a beginner might consist of three sets of two exercises per body part. As they begin to build muscle and shape up, they naturally look to increase their training volume, meaning both the number of exercises as well as the number of sets. An intermediate workout could move them to three sets of three exercises per body part. This bodybuilder begins to be able to maintain a higher work capacity and continues to increase their volume as they train. As they enter into an advanced workout, they might move to three sets of four different exercises.

This training schedule is natural and seems logical when desiring to gain muscle mass. Many bodybuilders however begin to think that “more is always better” and will increase their volume too quickly or by too much. No one wants to remain at the beginner level for long, and the now advanced lifter might begin to wonder if they can achieve a higher level than advanced if they continue to increase their volume. So they increase their lifting volume continually.

Lifting Form – Quality is Better Than Quantity

Generally speaking, the move from beginner to advanced should take about three years. Throughout this time, each lifter should concentrate not only on the volume but also on the quality of their lifting. While there are no set rules once reaching an advanced workout, typically adding volume to your workout can be counterproductive. A basic workout outline to follow would be nine sets per workout for some of the smaller muscle groups. This is good for biceps, triceps, calves and abs. For the larger muscle groups, including chest, back and thighs, about twelve sets per workout is a good amount.

Once arriving at this level, the method of progressive overload is the best way to increase muscle mass. This means slowly increasing the weights over time as well as adding variety and different exercises.

While the ambition to be better now can easily lead you to think that more is better, remember that building muscle mass takes time and consistency. For true results, gradually build up your workouts and allow your body the time to reach each level of training. Remember that variety and change are good; however, increasing volume too much or too quickly can eventually backfire on your plans. Don’t forget the golden rule of consulting with your physician before beginning. Start slowly and gradually increase your sets and consistently stick to them and you will begin to see the results you’ve wanted all along. It is also recommended to have a spotter with you especially during the beginning phases.

Here’s a recap of what we learned:

I hope you found this article: “How Many Sets Should I Do in the Gym” useful in your own progress towards building muscle mass. I wish you all the best! Please take a moment to receive a free copy of my fitness report below. It will be a useful guide for you to achieve each of your fitness goals along the way. It’s like your very own personal training manual.

Free Report Reveals: How To Pack On Pounds Of Lean Muscle and Make The Opposite Sex Drool! …No More Skinny Arms, Flabby Belly Fat, Or Man Boobs!

…Claim Your FREE ABC’s of Body Building Diet
and Fitness Report ($27 Value) Below:

I hate spam as much as you do.
I will NEVER give out your email address to anyone, for any reason.

How Many Days Should I Workout For The Best Results

As a personal trainer, I would often hear my clients ask me “How many days should I workout?” It’s a very important question which I will answer in this article below.

It seems as if these days desiring to change your life for the better comes on the fast track. We want change, but we wanted it yesterday. Everything is bigger, faster and stronger. We do not stop at “normal” any more but rather push on to the extreme. Our pain relief comes in extra strength, our workday requires an energy drink, weight loss supplements promise faster results and our car oil changes need to be instantaneous. Our culture demands immediate and quick change, and we have come to expect it.

Our approach to bodybuilding is the same. We want to see results and we want to see them now. Fitness enthusiasts as well as body builders are all united by a common goal of improving their bodies; however, for most of us, muscle gain is a slow and difficult process. This frustrates many so we look for ways to get the same results faster. We look toward increasing the frequency of our workouts, taking more supplements, ordering the newest wave of energy drinks, training harder or lifting more. But do any of these actually hold the key?

Many up-and-coming bodybuilders find this same frustration. They fall into the idea that more training will increase their muscle mass more quickly. This overenthusiastic approach often leads new bodybuilders to begin spending more time at the gym. They move to a daily workout and brag about how often they go. Those workouts continue to become longer and longer and the weights heavier and heavier.

More Training is Not Always Better

However, your body needs time to not only recover from a workout but also to grow. Unfortunately over-training is a common result for those not allowing their muscles to fully recover before beginning to train them again. Typically each body part should only be trained twice a week to allow ample time to recover and grow between workouts. Some short, specialized routines might serve as exceptions, but most people need to allow their body time to grow and recover. Bodybuilders should only work each body part twice per week as well as limit their total workouts to a max of five times per week (for amateur weightlifters 4 total workouts a week is plenty). This will allow for the best results in gaining muscle and help to answer your question: “How Many Days Should I Workout For The Best Results?”

It is important to remember that even with the most optimal training schedule, building actual muscle mass and overall strength takes time, patience and consistency. Before beginning, always check with your doctor. Start slowly with a manageable training schedule and increase gradually over time to more intense workouts. Also remember to have a spotter or trainer with you especially in the beginning. Enjoy the small improvements and gradual growth and know you are giving your body the best tools for overall success. You will get the results you want without negative setbacks. Find the right workout balance for you.

Here’s a recap of how many days should I workout for the best results:
• Workout each body part a max of 2 times a week.
• Professional bodybuilders can workout a max of 5 times a week.
• Amateur weightlifters can workout a max of 4 times a week.

I hope this article: “How Many Days Should I Workout For The Best Results” was helpful for you when determining your workout schedule and I wish you great success!
If you’re interested in starting a new workout routine that works, please check out my free report below.

Free Report Reveals: How To Pack On Pounds Of Lean Muscle and Make The Opposite Sex Drool! …No More Skinny Arms, Flabby Belly Fat, Or Man Boobs!

…Claim Your FREE ABC’s of Body Building Diet
and Fitness Report ($27 Value) Below:

I hate spam as much as you do.
I will NEVER give out your email address to anyone, for any reason.

How To Build Chest Muscle Fast Naturally

Chest muscles or pecs are one of the most talked about part of the body. Today we are going to introduce or remind you about the multitude of exercises available to build chest muscle fast and naturally.

The pecs or pectoralis major is the biggest muscle group in the upper body. It is one of the most sought after muscles to develop. The most famous chest exercise is undoubtably the bench press. However, even though we all do bench presses, very few of us take advantage of all the different varieties and positions that the bench press and other chest exercises have to offer.

Exercises To Get Bigger Chest Muscles

How To Build Chest Muscles Fast with Bench Press Variations

Most of us only use one type of bench press. We lay on the bench and press the olympic bar up and down with not much concern for our hand positioning, arm angles, and lifting motion. We simply have one way that we’re used to and we stick to it. The problem is, we’re missing out on all of the potential chest muscle growth that different variations can offer.

Use a wide-grip to add more muscle size to your outer pecs. If you want to increase your tricep muscle size grip the bar at shoulder-width and keep your elbows at your sides during the lifting motion.

Lifting Motion
To bulk up your upper pec muscles, lower the bar close to your neck. If you wish to add bulk to your middle pecs, lower the bar to the middle of your chest. If you’d like to get bigger shoulders, lower the bar to your neck and keep your elbows out wide when you lower the bar.

Lifting Positions
To gain muscle on your upper chest, perform incline bench press exercises. Do flat bench press exercises to add bulk to the middle part of your pecs. Finally to build a defined edge line on the bottom of your pecs, do decline bench presses.

Build Chest Muscle Fast with Dumbbell Exercises

To further increase the size and shape of your chest muscles, you can do any of the above exercises with dumbbells. If you would like to shape and stretch your pecs, perform dumbbell flies on the flat, incline, and decline bench.

Build Chest Muscle Fast with Cable & Pulley Machines

Doing chest flies on the cables is a great way to add the final touches to your chest muscles. You can change your angle and the position of the hand grips to target the upper, middle, or lower chest muscles. Remember to keep your elbows bent throughout the movement and squeeze the hand grips together at the top of the movement.

Build Chest Muscle Fast with Bent Arm Pullovers

This is an old-school, yet great exercise to increase the overall size of your chest. It helps to stretch and add muscle to your pecs. Lie flat on the bench looking at the ceiling. Reach behind your head and pick up the bar from your spotter or off of the rack or floor. Lift the weight up in a circular motion while keeping your arms bent. (It is as if you’re riding a roller coaster or ski lift and pulling the safety bar in front of you.) If you want to get even more benefit from this exercise, turn it into a compound exercise by close-grip pressing the bar once after you lifted it over your head. So the cycle would be:
1. reach back
2. lift the bar in a circular motion over your head and chest
3. press the bar
4. return the bar in a circular motion back to the starting position

Build Chest Muscle Fast with Dips

Dips are great for defining your upper and inner pecs when your hands are positioned shoulder-width apart. If you want to define your shoulders and outer pecs, you should do wide-grip dips.

The best way to build chest muscle fast is to give your chest enough days to recover after a workout. This way you ensure that your muscle has adequate time to heal and grow bigger and stronger before you shock it again with another workout. A good rule is to rest a muscle group at least 72 hours or more before working it again. If you are not noticing any growth, you most likely aren’t resting enough between workouts. Some other solutions are to eat more protein to rebuild your muscles (about 2 grams of protein per KG for building chest muscles and overall muscle growth), eat more calories, drink more water to empty waste from your body, and make sure you work your chest muscles to the point of failure. But once you achieve failure, do not continue to exhaust your muscles. Let them rest.

For best results, the above exercises should be performed in a certain order. Do the large muscle or compound exercises first such as the bench press exercises with the barbell. Next move onto the dumbbell exercises and cable exercises to shape your muscles. Finally, add the finishing touches to your chest muscles with the body weight resistance exercises.

I hope you enjoyed this post entitled : ” How To Build Chest Muscle Fast Naturally “. Please leave comments below. I’d love to hear your feedback on building chest muscles.

Free Report Reveals: How To Pack On Pounds Of Lean Muscle and Make The Opposite Sex Drool! …No More Skinny Arms, Flabby Belly Fat, Or Man Boobs!

…Claim Your FREE ABC’s of Body Building Diet
and Fitness Report ($27 Value) Below:

I hate spam as much as you do.
I will NEVER give out your email address to anyone, for any reason.

The Best Workout Programs To Gain Weight

In this article I will tell you about one of the best workout programs to gain weight and build muscle.

Do you have trouble putting on weight or building muscle?
Do you already workout, but see few results?
Are you a hard-gainer?

Watch This Quick Video To Start Gaining 2.5 Pounds of Muscle This Week!

Or continue reading and I’ll answer all of your questions below.

First, let me tell you what I believe to be the best workout program to gain weight. It is called No Nonsense Muscle Building by Vince Delmont. This program is specifically designed for “hard gainers” (people who have a hard time gaining weight even though they may already lift weights, eat high amounts of protein, and take supplements). It seems that no matter what they do, they always stay skinny.

Vince Delmonte was a true hard-gainer growing up. Even in college, he was a skinny dude surrounded by a group of musclehead friends. Even though he really wanted to look like them and they even tried to offer him advice, he still couldn’t add any bulk to his skinny frame.

It wasn’t until after college that Vince found out about some special techniques that work for skinny hard-gainers like himself to build muscle. After using these new techniques repeatedly, Vince began to grow bigger muscles and bulk up his slender physique.

He finally ended up putting his techniques into a program for other skinny people who also wanted to get bigger.

He didn’t just put together the program for charity though. Of course, he’s selling the product. But for anyone that has done his program or read through it, you can clearly see that he has put in years of research, trial and error, and hard work. In my opinion it is definitely worth the small investment.

Just to be upfront with you, I’m also not reviewing this product for charity. If you purchase through one of my links, I will earn a commission. However, I chose to review Vince’s product because I believe in it. So I do not feel bad at all to promote a good product that can help you achieve your fitness goals.

I’d like to give you all the details of Delmont’s No Nonsense Muscle Building program, however it would be against copyright laws. Plus, I wouldn’t be able to do it justice in a short blog post. I can however give you a brief summary about his program.

As I said, the program is designed specifically for skinny hard-gainers, however the program will work to build muscle for all types of people. Vince’s training and advice is effective for big or small, men or women.

I will say that if you’re already an extreme muscle builder or competitive body builder, then this program is not the best for you. You will find more suitable programs on the market for that.

This book is more geared towards common folk like myself who want to look good and have a healthy amount of muscle, but aren’t that interested in competing professionally.

This program is set up to maximize your muscle gaining results while limiting your gym time. If you follow this program, you can plan on spending about 3 hours a week in the gym.

Three hours a week may seem like a small amount of workout time, but in reality, effective workout routines to gain weight don’t need to be very long at all. One of the most important keys to muscle building is to spend a smaller amount of time stimulating your muscles and a much greater amount of time letting your muscles recover and grow.

This concept is not only recommended by Vince Delmont. Several of the biggest names in bodybuilder training and in science and kinesiology have supported this concept with scientifically proven evidence that there is a very short amount of time that it actually takes to stimulate a muscle to begin to grow (we’re talking minutes or less). However, the time needed for your same muscle to recover and rebuild takes much longer (days).

Many people don’t actually see any progress because they are lifting too often and overtraining. Vince will go over these exact numbers with you and will back it up with quantitative evidence and specifically designed exercises to gain weight.

When you see Vince, you’ll notice that he has a great looking body. However, he looks natural and realistic. He doesn’t have veins popping out on every square inch of his skin. His fitness approach is similar. He promotes natural results without the use of anabolic steroids, HGH (Human Growth Hormone), testosterone boosters, or other expensive and worthless supplements.

He shows you exactly how to exercise effectively and eat natural foods to gain weight and muscle.

He will also make you aware that all of those flashy advertisements in popular muscle mags are actually paid for by the magazine owners themselves. Most of the positive “reviews” presented by bodybuilding champions are false. The athletes are simply paid to say that they use the product and that the so-called product is responsible for their great success.

I know, it seems like common sense and we should realize their advertising ploys, however when I myself and many others see a shot of Jay Cutler holding some bottle of miracle potion with his biceps bulging, I am often tempted to fork over cash to see what it can do for me.

I like that Vince doesn’t bombard me with supplement promotions or additional products that I need to build muscle. Everything you need to grow muscle naturally is provided in his program called No Nonsense Muscle Building.

You can read more about The No Nonsense Muscle Building Program here.

(If you end up purchasing Vince’s product through the above link, I will get a commission. Thank you!)

If you would like to go to the product without my referral link here is the link. I will not receive a commission from this link.

As always, thank you for reading my article entitled: ” The Best Workout Programs To Gain Weight “.

Please leave comments about muscle building or Vince’s No Nonsense Muscle Building program below. I’d love to hear your feedback!