12 Useful Ways for Beginners to Build Muscle Mass and Body Strength

muscle building

Muscle training and bodybuilding requires correct information and knowledge to begin with. You already know that you have to eat healthy and work out frequently, but how is it that one strikes a balance, and what are some tips that are essential to know?

Before I begin to explain all that you must know as a beginner, you must understand that building muscle requires a great deal of dedication and willpower.

So before starting everything else, give yourself a pep talk on how you must stay patient, and focused towards your goal.

1.      Don’t Do Whatever At The Gym

When one is trying to shed some pounds, it is advised to do anything he feels like as long as he gets his heart rate pumping. However, the story is different when it comes to muscle-building. Engaging in any form of cardio without other appropriate exercises, may in fact cause your body to lose the muscle it has, which will definitely not work in your favor if your aim is bodybuilding. So you cannot just YouTube exercises and carry them out on your own.

Prepare a plan and follow it rigidly. Your trainer at the gym can help you design a workout program that will suit you best and give effective and immediate results.

2.      Train On An Empty Belly

This might be harder than it sounds, but remember, the harder whatever that you do is, the greater  and more productive the results will be. According to the European Journal of Applied Psychology, training on an empty stomach can as much as double your muscle growth.

3.      Weights First

Experts suggest weight training before indulging in any cardio exercise. With a good warm up, weight training can rev up your heart rate already, putting your body into a fat-burning mode. Doing cardio first means that your muscles will be tired by the time you begin lifting weights.

Workout in front of your mirror

While working out, make sure you can see yourself in a mirror. This will allow you to correct your posture, as a result of which you will be able to fully work your muscles, and attain maximum results.

4.      Stand and Stretch

Try to include those exercises in your workout program which involve standing. This engages more muscles of your body in one single exercise. Sitting and working out uses less muscles, therefore, slower results and less sweat.


5.      The KISS Method

According to famous trainer, Noah Siegel, one must KISS – Keep it Simple, Stupid. The idea is to maintain a distance from all types of complicated machines and focus on compound muscle movements. She recommends targeting the upper and lower body thrice each week for the first few months of training.

6.      Snack Right After Your Workout

To repair any damage to the muscles during the workout, you must snack within 15 minutes of your workout. A protein shake is perhaps the best option for this time of the day, as it will fill you up, and hence make you crave less for cakes and cookies.


7.      Calorie Surplus Creation

In order to build muscles, you must remain in a calorie surplus. This means that you eat more than you burn away from your body. This, however, in no way means that you can binge on junk. Yes, it will easily create a calorie surplus, but one that will do no good for your muscles. Junk foods will only pile on pounds of fat, lower your strength levels, and contribute nothing to muscle mass.

8.      Diet to Exercise Ratio

According to fitness experts, any fitness-related goal can be made successful with 20 % exercise and 80 % diet. Therefore, what you eat can make a huge difference on what your body looks like. Your exercise may not yield desirable results if you are not eating right. Eat 5 to 6 times a day, but be careful about what you eat.

9.      Maintain a High-protein Diet

If you are looking for more muscle mass, you cannot ignore protein. High-protein foods are essential to build and repair the muscles and to keep your metabolism pumping. It helps cause a slow release of carbohydrates in the blood, which helps prevent blood sugar from shooting and leading to fat storage. Protein will also curb your cravings for sugary foods and other junk foods.

Eggs, cottage cheese, milk, nuts, tuna, salmon, steaks, smoothies and peanut butter are few delicious choices if you want to pack up on protien.

10. Beetroot Juice

Bodybuilders can benefit largely from beetroot juice because of its ability to increase nitric oxide gas in the blood. As a result, blood flow to the vessels improves, providing more oxygen to your muscles. This will not only improve your performance in the gym, but also allow for speedy recovery after a dense workout, which benefits your muscle building.

11. Enjoy A Grapefruit Feast

Grapefruit contains properties which boost your metabolism to burn more fat, so that when you work out, it converts easily into muscle. It also aids in processing energy efficiently. The best time to consume grapefruit is before each meal.

12. Take Crazy Bulk Products

Crazy Bulk products contain muscle-friendly ingredients which can show results within just 2 to 3 weeks. It will boost energy levels which will result in more vigorous workouts, so that your muscles get more fuel to grow.

Crazy bulk keeps your hormones in check, hence enabling the body to strike a balance. If you have a hard time eating protein-rich foods, crazy bulk can compensate for it. So buy it now and see your physique benefit from it.

Find detailed Crazy Bulk review and see pros and details of each crazy bulk supplements online.


Now that you know how to go about with your workouts, and your diet, building muscle mass will only be a matter of time. To keep you going for long, you may join support groups, or ask your friends to join you in your efforts.

You can also find several groups on social networking websites, such as Facebook, where all individuals work together and help each other achieve their fitness goals.

Stay strong and..good luck!

Phen375 for rapid weight reduction

obesity and overweight

Obesity is one of the most undesired outcomes of modern life, the fast food, and high caloric diet and lack of adequate work out tend to cause a person to gain weight. It is also an established fact that obesity is related to a lot of ailments such include, high blood pressure, kidney diseases, sclerosis and heart diseases. It is, therefore, need of a time to stay away from obesity and to remain fit and healthy.

For the treatment of obesity, you might have seen a lot of prescription weight loss pills which are termed as anti-obesity pills or diet pills. Along with these diet pills, some other plans for fat reduction are added which include, uptake of low caloric diet and regular exercises.

Hence, if you are overweight and can foresee obesity, you must consult health care provider and start weight loss pills and work out plans along with low carb diet.


Phen375 is an advanced blend which is proven effective for weight loss if you are looking for a fast weight loss, the product is ideal for you. Weight loss was never too easy as it is now with the help of this spectacular product.

It works by suppressing the appetite and improving the metabolic rate in the body. The chemicals added to it are known to boost up the hydrolysis of fats.

Phen375 has some advanced features which make it different from rest of the weight loss supplements:

  • It has highly refined ingredients which are free from side effects
  • The formula is the best appetite suppressant and you won’t feel hungry as it will reduce your food cravings.
  • The body metabolic rate is increased under the action of this product hence, fat burn occurs quickly.

Find my Detailed Review: Phen375 Review at DietPill2017

How to get a dream figure:

slim girl

If you ever had a dream to be slimmer and have a celebrity like a look, you must reduce your caloric intake, eat more nutritious and healthy food, and work out regularly. If you manage to reduce your weight by the simple procedure, it will make you the feel better. Phen375 is a diet control supplement which is specially designed for weight loss and appetite suppression.

For most of the people who are suffering from obesity and are following weight loss programs, it is always a dream to lose at least one pound a week. It means that you may need to cut down almost 500 calories a day from the diet you take every day.

Along with cutting down calories, you need to work out regularly and eat a nutritious diet so that you do not suffer from any malnutrition disorder. In your journey to weight loss, this amazing product phen375 will help you.

Mechanism of Phen375:

Phen375 is an amazing diet supplement which is designed for faster and rapid weight loss and suppression of hunger. Here is a list of key ingredients which are added in this product and the ways they influence weight loss:

1. L-Creatinine:

It helps to restore energy in the body as a result of the fat break down. The fats are broken down into simpler substances which are then absorbed into the blood stream providing energy to the body.

2. Caffeine powder anhydrous:

A substance which is known to reduce appetite and hunger, it also reduces the cravings one get towards certain kind of foods.

3. Coleus Forskolii Root:

It activates adenylyl cyclase enzyme which ultimately increases the cyclic AMP levels in the cell and tissues.

4. Citrus Aurantium:

It increases the metabolic rate in the body and hence fat metabolism occurs fast. This helps in speedy weight loss.

5. Cayenne Pepper:

For the burning of calories, there is always a need for high body temperature which is generally provided when we do workouts. This ingredient helps to raise body temperature and facilitate calorie burning process.

6. Dendrobium Nobile Extract:

The compound is commonly known to improve digestion.

All these ingredients play the significant role in the fat breakdown and hence weight loss becomes easier. Phen375 is FDA approved and ensures good practices of manufacture. The main objective of Phen375 is to make weight loss fast.

Appetite suppression by Phen375:

phen375 apeetite suppressant

Appetite suppression is one of the key functions of Phen375. It increases the metabolic rate of the body as a result of which fats and broken down and energy production takes place.

Dating is not a successful practice for most of you as it cannot suppress and control an appetite hence the optimal rate of metabolism is kept at level.

While one of the main requirements of weight loss is appetite control, one should never consider skipping meals, the better option is to keep the meals controlled and low in calories.

When you skip a meal, it will actually force the body into starvation mode which lowers the rate of metabolism making fat burning much difficult.

Under these circumstances, the ideal thing to do is to reduce your calorie intake rather than skipping a meal. Phen375 is designed in such a way that it aids appetite suppression hence the weight loss programs are easier to accomplish.

Way to Rapid weight loss:

Weight loss is fast when calorie intake is lower than caloric requirements, the body will then break down fats into energy when fat burning occurs, there is more production of toxins in the body. It is essential to get rid of these toxins (harmful substances) from the body.

The best way to drain out these toxins from the body is to take more water. The ingredients in Phen375 also stimulate thirst centers of the brain which make us feel thirsty, as a result, a person tends to take more water and in this way, a body can get rid of toxins.

Lose weight fast:

Don’t worry about your increasing weight. Purchase this amazing product and get into perfect shape. Since the product is medically approved, there are no side effects and you don’t need doctor’s prescription to purchase it.

It is 100% full of natural ingredients and safest to use.