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How to build muscle – the natural way

By: Wade McNutt
wade-pose“Last night a couple of good friends came over to the house. It was great to catch up with good friends and have a few laughs. Now Dale and Howard are in the early 50’s and they both look amazing. They’ve followed my training and diet strategies for several years and look and at least 20 years younger than their chronological age. In fact they run circles around their friends who are half their age.
After we caught up on all the developments in our personal lives the topic quickly changed to “yep, you guessed it” diet and exercise. Both of the guys commented on how much bigger I am since we last spent time together a little over 6 months ago. In fact they said “okay Wade, what’s are you doing to pack on so much muscle?” “Are you eating a ton of protein, come up some wild supplement, or invented some new training strategy? Tell us what your doing!”
I had to laugh. “Well, you’re never going to believe it but I am lucky if I take in 50 grams of protein a day. I wish you could have seen the look of shock on their faces. Of course I was quick to follow up with the science behind the way I eat.
First off, I only consume protein that is live. In other words, protein that has not been denatured by heat, cooked, irradiated, or processed at high temperatures. My only sources of protein are plant proteins. In fact my favorite super protein is called Hemp protein, which is probably one of the most anabolic proteins on the planet.
First off I am doing a high-bred FBN training program but that’s been standard training science for me for the last few years. While it’s definitely high-level training, it’s no secret. Everybody who is a Freaky Insider is on one of the variants of the program.
How did I get big on 50 grams of protein a day when everyone else is slamming down two, three, even four hundred grams of protein or more a day in a futile attempt to gain muscle?
First I would like to say I know what this is like to be frustrated on the Mega Protein ingestion program. I slammed shake after shake for years. I ate chicken and tuna until I couldn’t eat it no more. (I got so sick of meat that I became a vegetarian). I ate so many eggs, I could have fueled a small country from the methane gas I was producing daily.’
Guess what? With all that protein consumption I still never grew any more muscle. “If that sounds familiar?” read on.
A wise man once said, “The definition of insanity was doing the same thing and expecting a different result”. Well I did the same thing for about 14 years before I figured out. “Hey, this high protein diet being hyped in all the mags by supplement companies doesn’t work”.
I mean if was as simple as eating more protein, everybody would be 500 pounds ripped, wouldn’t they?
The problem is the bodybuilders have become terrified, to lower their protein intake because they feel like they are going to shrink up and lose there muscles. I know when I switched to a low protein diet, I checked my muscles daily, to see if I lost anything.
Guess what? I didn’t lose any muscle in fact I started getting bigger and bigger. This was in complete violation of almost every single bodybuilding expert recommendation I have ever read in the last 20 years.
Only recently did I finally discover why or how all these experts missed the boat?
Dale and Howard both pressed me further. “How could all these experts be wrong?”
I quickly explained that the experts are all looking for one thing to cause another. Like eating protein, or taking a supplement, a special exercise. While no ONE thing causes growth, a variety of conditions must exist and growth happens automatically. Can you see the difference to what I am saying?
The both paused to think about it for a moment. I could see the wheels turning but I hadn’t got the picture clear yet.
You see growth simply occurs when all the conditions are right. It’s not “Caused” by training, massive protein intake, or enzymes. It simply happens when all of these factors are working together.
If someone is not growing muscle daily, it’s simple the conditions are not present that allow for growth. The question now becomes what are the conditions.
I go into detail about this on my training program Freaky Big Naturally, but will sum it up as best I can.
Training – If you want bigger than normal muscles you must provide stimulus to them in the forum of regular workouts. This is best performed by a systematic scientific training regimen.
Diet – You must provide sufficient enzymes, protein, minerals, vitamins, water and air. This is far less complicated than most people make it. Consider you breath in about 80 pounds of oxygen a day, means it’s a far more important nutrient than chicken breast. Try living without air. But lots of people live without chicken.
Mental Attitude – Most people are sorely lacking in this area. Every body talks a good mental game but few people employ mental training as part of their program. They ascribe to the “I am small” mentality”, or limiting mental belief systems that prevent them from really excelling. One of the biggest things I teach is how to “Think Big”.
That’s basically it. While they are lots of details within those 3 core components of getting big I can say with absolute certainty that eating mega high dosages of protein is not one of them. You’re far better off investing in a high quality coach to train your body than wasting thousands of dollars on buckets of protein goop that will never build any muscle.
Dale and Howard both echoed. “It’s really simple isn’t it?”
“You bet it is,” I echoed. Unfortunately most people just get in the way of themselves and listen too to many people.
Getting big is simple. Train properly, eat the right food and adopt a winning attitude and you can get as big as you want. Most people have a hard time believing it but after all my years in the game, I have learned how to create those conditions and it works every time. It’s not rocket science once you understand and apply the basic principles.
The bottom line is, if you’re not getting as big as you want, it’s because you’re not creating the conditions that create growth in your muscles and you need to alter one or all three of the components I listed.
Knowing when and how to do that takes expertise and the best way to eliminate the guesswork is to hire a professional coach to examine where you’re going wrong.”

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Essential Fatty Acids Are Vital for Muscle Growth and Fat Loss

What are Essential Fatty acids and are they really essential? Why bodybuilders need EFAs to maximize muscle and assist with fat loss.
FitBodsYou are selling your results short by not giving your body all the nutrients it needs. I am talking specifically about the nutrients that are “essential” to the body. Essential nutrients are nutrients that the body cannot make and therefore must be obtained through the diet. Concerning the macronutrients, there are two groups of essential nutrients, Essential Amino Acids (EAAs) And Essential Fatty Acids (EFAs).
Getting adequate protein in your diet each and every day is heavily stressed in the fitness community, but what is not stressed is getting in adequate Essential Fatty Acids each day. Why would you focus on only getting one of the two essential nutrients? Both EAAs (in the form of protein) and EFAs MUST be obtained from your diet. To get the best results possible you must focus on getting enough of both protein and essential fats.
There are two fatty acids that are essential to the body, the Omega-3 Fatty Acid Alpha-Linolenic Acid (ALA) and the Omega-6 Fatty Acid Linoleic Acid (LA). ALA and LA are readily available in food, but to obtain their full benefits they must be converted into their long-chain metabolites, ALA to Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) and LA to Gamma Linolenic Acid (GLA).  Getting adequate healthy fats in your diet is the first step to getting these EFAs.
The conversion of ALA to EPA and DHA as well as the conversion of LA to GLA is limited, so even if you get some ALA and LA in your diet you may not be getting enough EPA, DHA, or GLA. Adding fat sources that contain EPA and DHA and GLA (think Hemp Seed Oil) is the second step and ideal to ensure you get these essential fatty acid metabolites.
If you are deficient in EAAs, protein synthesis cannot proceed at its full rate due to lacking the needed building blocks (Amino Acids) to build muscle tissue. The same holds true for the EFAs. Being deficient in EFAs and their metabolites will decrease protein synthesis and muscle repair due to lacking the needed materials. An EFA deficiency may also cause your body to try to “hold on to” your body fat because it senses it does not have all the materials/nutrients it needs. So if you do not have enough EFAs then you are not gaining muscle and progressing at the rate you could and your fat loss can become impeded.
EPA and DHA have been shown:

  • Decrease protein breakdown
  • Decrease body fat mass
  • Increase amino acid uptake
  • Improve cardiovascular health
  • Reduce blood pressure
  • Increase insulin sensitivity
  • Decrease inflammation
  • Improve joint health
  • Necessary for proper functioning of the brain
  • Repair damaged cell membranes
  • Provide building blocks for Eicosanoids (signaling molecules) and growth factors
  • Increase cell membrane permeability (ability to transport nutrients in and out of cells)

GLA has been shown to:

  • Decrease fat regain after a diet
  • Decrease inflammation
  • Improve nerve functioning
  • Increase calcium absorption leading to stronger bones
  • Improve skin health
  • Decrease joint pain and swelling
  • Improve blood pressure
  • Assist in weight management
  • Decreases PMS (A GLA deficiency may be responsible for some PMS symptoms)
  • Boosts immune system

We see that EPA, DHA and GLA are vital for muscle growth and fat loss. To get in sufficient EFAs – and in a balanced 3:1 ratio, take Hemp Seed Oil – either in raw Oil or Capsules.

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Hemp Protein for Healthy Muscle Growth

Hemp protein contains all 20 known Amino Acids including the 9 essential Amino Acids (EAAs) our bodies cannot produce.  Proteins are considered complete when they contain all 9 essential Amino Acids in a sufficient quantity and ratio to meet the body’s needs.  Hemp seeds contain an adequate supply of these high quality proteins (EAAs) for a well balanced diet.
Hemp protein is free of the tryspin inhibitors which block protein absorption and free of oligosaccharides found in soy, which cause stomach upset and gas.
Not as easy to get lean now that you are no longer in your twenties, right? Or maybe you’ve never been very fit, but are trying to lose fat for the first time and don’t have the benefits of that youthful high metabolism.
No bizarre fad diets are needed, just the standard high protein/low fat plan.  Each daily meal should feature a good source of lean protein but very little animal fat or sugar.  An increasingly educated and health-conscious public is learning about the health benefits of supplemental protein powders, recognizing that they can be part of a healthy lifestyle for just about anyone, not just bodybuilders.
In health fitness, muscle growth is perhaps the most important thing that you can do.  In fact, it may be the most important thing you can do for your body and mind.
The reason growing lean muscle is so important is because it will help with controlling your weight by helping you burn more calories.  It helps the mind by increasing confidence and self worth.  It is of utmost importance in the elderly population, because it will help with osteoporosis, by building stronger, bigger bones and also allows one to be physically stronger and fatigue less easily.
So by growing more muscle daily tasks are much easier, not to mention much safer, helping prevent falls and injuries.  Protein is an essential part of our (living) body and there is a difference between protein that has been cooked and protein in its raw (living) form.  We should realize that our body (which is made of some 100 trillion living cells) is composed of 15 percent protein, making protein the primary solid element in our body and second only to water, which composes 70 % of our body.  Protein is composed of Amino Acids and Amino Acids are made up of chains of atoms.
These atoms that make up Amino Acids that make up protein literally become the building blocks for our body. The problem is that cooking kills food and de-natures or re-arranges the molecular structure of the protein, causing Amino Acids to become coagulated, or fused together.
In his 1980 book, The Health Revolution, Horne writes, “Cooked protein is difficult to digest and when incompletely digested protein enters the colon it putrefies and ammonia is formed. ” Horne quotes Dr.  Willard Visek, Professor of Clinical Sciences at the University of Illinois Medical School as saying, “In the digestion of proteins, we are constantly exposed to large amounts of ammonia in our intestinal tract.  Ammonia behaves like chemicals that cause cancer or promote its growth.  It kills cells, it increases virus infection, it affects the rate at which cells divide and it increases the mass of the lining of the intestines.  What is intriguing is that within the colon, the incidence of cancer parallels the concentration of ammonia. ” Dr. Visek is quoted in The Golden Seven Plus One, by Dr. C. Samuel West, as saying, “Ammonia, which is produced in great amounts as a by-product of meat metabolism, is highly carcinogenic and can cause cancer development. ”And meat in any form is not good for humans.  We do not have a digestive system designed to assimilate protein from flesh: We do not have the teeth of a carnivore nor the saliva.  Our alkaline saliva is designed to digest complex carbohydrates from plant food, whereas saliva of a carnivore is so acidic that it can actually dissolve bones.  The digestive tracts of carnivores are short, about three times the length of their torso, allowing quick elimination of decomposing and putrefying flesh.
All herbivores have long intestines, 8 to 12 times the length of their torso, to provide a long transit time to digest and extract the nutrients from plant foods.  When you consider the health problems caused by consuming too much indigestible (cooked) protein, it should drive home the point that our body is a living organism made up of living cells and protein composes 15 percent of our body, therefore the protein we take in should be living rather than dead.  Hemp protein is a living plant protein which contains all 20 known Amino Acids including the 9 essential Amino Acids (EAAs) our bodies cannot produce.
When pressed and milled, the result is the perfect high performance vegetarian whole food which may be used in place of all protein sources or supplements.  Proteins are considered complete when they contain all 9 essential Amino Acids in a sufficient quantity and ratio to meet the body’s needs.  Hemp seeds contain an adequate supply of these high quality proteins (EAAs) for a well balanced diet.  In fact, hemp Protein is not only very high in fiber, but is unique in the plant kingdom for its perfect balance of protein, fiber and carbohydrates, making it easy to substitute into any type of diet.
A live protein concentrate, hemp protein is loaded with what your body needs, including all 9-10 essential Amino Acids, Omega 3 and 6 fatty acids, enzymes, natural anti-oxidants, vitamins, minerals and fibre.
Hemp protein is free of the tryspin inhibitors which block protein absorption and free of oligosaccharides found in soy, which cause stomach upset and gas.  Soybeans contain a higher total percentage of protein, but these are complex proteins that many people find difficult to digest.  An important aspect of hemp seed protein is a high content of arginine (123 mg/g protein) and histidine (27 mg/g protein), both of which are important for growth during childhood and of the sulfur-containing Amino Acids methionine (23 mg/g protein) and cysteine (16 mg/g protein), which are needed for proper enzyme formation.
Cysteine’s importance is related to the presence of a sulfur-containing thiol group in its side chain.  This group participates in the catalytic reactions of certain enzymes, such as that of papain.  Methionine is required because it assists in the breakdown of fats and thereby prevents the build-up of fat in the arteries, as well as assisting with the digestive system and removing heavy metals from the body since it can be converted to cysteine, which is a precursor to gluthione, which is of prime importance in detoxifying the liver.  The Amino Acid methionine is also a great antioxidant as the sulfur it supplies inactivates free radicals.
It may also be used to treat depression, arthritis pain as well as chronic liver disease – although these claims are still under investigation.  Some studies have also indicated that methionine mightalso improve memory recall.  Approximately 65% of the protein in hemp seeds is made up Edestin and is found only in hemp seed.
“Edistins (also spelled edestine) are plant globulins and are classified as globular proteins.  Globulins perform many enzymatic functions within the plasma itself.  The human body uses globulin proteins to make antibodies that attack infecting agents that invade the body. ”Edestin aids digestion, is relatively phosphorus-free and considered the backbone of the cell’s DNA.
The other one third of hemp seed protein is Albumin, another high quality globulin protein similar to that found in egg whites.  In addition to being an excellent protein source, hemp powder can also be used as a quick and convenient blood sugar stabilizer because of the high fiber content which will again help in weight loss.

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Consuming Hemp Protein Immediately before and after Workout Helps Build Muscle

According to 2 new studies in the American Journal of Clinical Nutrition, consuming 25 grams of protein immediately before and after a workout greatly improves the body’s ability to build muscle.
The studies noted that muscle-building is mainly due to the Amino acid Leucine, which is especially high in Hemp Seed Protein.

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How Much Water Should You Drink if You Take Protein Powders?

Protein powders are the preferred choice of muscle-building supplements for most bodybuilders and those who want to put on bulk through exercise. You can use protein powders to gain weight, as a food supplement and as a method to increase muscle mass however, using them alone may cause some problems such as dehydration. It is therefore necessary to drink plenty of water to stay hydrated and healthy while you are building muscles and increasing mass.

Importance of Protein
Building muscle mass depends on your intake of protein. Most protein comes from the foods you eat such as beef, chicken, legumes, dairy products etc. however, to speed up muscle mass growth, you can add protein powders to your diet. Proteins are made up of 20 amino acids – however, only 12 of those amino acids are produced by your body. The other eight are introduced into your system by ingesting additional proteins. In addition to the protein foods you eat, protein powders provide some of those essential Amino Acids. Without an adequate amount of protein in your system, you won’t be able to make the proteins needed to create stronger and bigger muscles or support other essential functions in your body.

Protein Powder
Athletes recovering from an injury often depend upon protein powder to assist them in rebuilding and strengthening their muscles. Protein powder also aids in helping dieters and athletes maintain protein levels that may be depleted by too much exercise or not following a well-balanced diet plan. Too much protein powder may introduce heavy metals into your system, and can lead to health issues such as kidney problems, digestive issues and dehydration.

When you feel thirsty, drink water as soon as possible since this is your body’s way of informing you that you are becoming dehydrated. Water comprises at least 70 % of your muscle tissues and is therefore very important for maintaining good health. On a cellular level, water is pushed into your muscle cells and the more water present in these cells, the better your muscles will function and grow in size. Dehydration has some serious negative consequences including fatigue, light-headedness, confusion and blood pressure problems. Without proper hydration, your muscles may cramp, your energy levels may plummet and the protein powder will be more difficult to digest.

Protein and Water – A Potent Combination
When consuming protein powders to build mass, you need to increase your water intake. Normally, you are encouraged to drink at least eight 8-ounce glasses of water a day to maintain proper hydration. While you are training and after you’ve consumed protein powders, drink at least 4 ounces of water every hour to ensure that you are properly hydrated. If you are taking protein powders that include creatine and other supplements as well as protein, your muscles will be able to absorb more water so you can double your water consumption to a gallon of water per day. Perhaps the best way to calculate your water consumption need is to multiply your body weight by 0.6 to determine your daily water intake in ounces. This method will help you keep hydrated as you work out and use protein powder to supplement your protein intake to build muscle mass.

Joe Weider’s Muscle & Fitness: 10 Nutrition Rules for Beginners: Joe Wuebben
Medicine & Science in Sports & Exercise: Effect of Hydration State on Strength, Power, and Resistance Exercise Performance: Daniel Judelson et al.
CBS Could Protein Shakes Harm Your Health? What is Protein Synthesis? The Importance of Water – A Full Explanation
Medical Online: Nutrition: Protein Powders