Ebook Get Muscle Growth Fast

“Quick Start Guide ...Get Fast Muscle Growth”

1 http://www.beginbodybuildingnow.com/

Table of Contents

Title ...............................................................................................1

Contents..........................................................................................2

Introduction.....................................................................................3

Disclaimer.......................................................................................4

Reprint Notice..................................................................................5

How to Start Bodybuilding...............................................................6-7

How to choose a trainer for Bodybuilding gains...................................8-9

How to motivate yourself for Bodybuilding........................................10-11

Bonus Page..................................................................................12-15

How to diet for Bodybuilding...........................................................16-17

How to warm-up when Bodybuilding................................................18-19

How to build muscle in 8 weeks.......................................................20-21

How to build Lean Muscle through

Bodybuilding-Supplements.............................................................22-23

How to be a Female Bodybuilder....................................................24-25

How to begin Female Bodybuilding Training......................................26-27

Body-Building Supplements............................................................28-29

Insane Offer.....................................................................................30


Introduction

Thank You for Purchasing This E-Book!

“Quick Start Guide ....get fast muscle growth” is a great book that is compiled

from a series of articles, which will help you with bodybuilding.

PLEASE CONSULT A DOCTOR FOR PROPER MEDICAL

ADVICE BEFORE STARTING A BODY BUILDING PROGRAM

This book is filled with valuable tips and methods that are powerful, yet simple

enough that anyone can learn and understand them. I have also provided some

resources, which you can link directly from this e-book.

Please make sure you check out the links in the BONUS PAGE and the INSANE

OFFER!!!! At the end of this book. If you found the information valuable, please

send us an email with your thoughts, we would like to use your testimonials.

Here is to your success!!!


DISCLAIMER:

This document contains body-building tips other advice. Regardless of my own
results and experiences, you may not produce the same results. There is absolutely
no guarantee, expressed or implied, that by following the methods below you will
make loss any weight, as there are many factors that are given in any situation.

Your results will depend upon the nature of the product, current market conditions,
experience, and situations that arise that are in or out of your control.

By reading this document, you assume all risks associated with using the advice
below, with a full and complete understanding that you are responsible for anything
as a result putting this information in action in any way, regardless of your
interpretation of the advice given.

You also agree that our company cannot be held responsible for the success or
failure of your body building efforts, no matter how you intend to apply the
information below to your business.

This book is NOT to be: - Changed in any way or modified

This book CAN be: - Distributed for free or given away


REPRINT NOTICE:

You may pass this report along to others as long as it is not altered in any way.
Please note that much of this publication is based on personal experience and
anecdotal evidence.

Although the author and publisher have made every reasonable attempt to achieve
complete accuracy of the content in this guide, they assume no responsibility for
errors or omissions. Also, you should use this information as you see fit, and at
your own risk. Your particular situation may not be exactly suited to the examples
Illustrated here; in fact, it's likely that they won't be the same, and you should
adjust your use of the information and recommendations accordingly.

Any trademarks, service marks, product names or named features are
assumed to be the property of their respective owners, and are used only for
reference. There is no implied endorsement if we use one of these terms.
Finally, use your head. Nothing in this guide is intended to replace common
sense, legal, trading or other professional advice, and is meant to inform
and entertain the reader.


How to Start Bodybuilding
If you are a bodybuilder, you probably already know that weight training puts
excessive strain on your muscles and you need to give them some time to repair
themselves. This way they can become stronger and ready to work some more with
those intensive bodybuilding workouts. So, how do you do it? You just do no
exercising for some time. Here are a few other tips that can help you begin with
your exercise regime.

• Your diet is very important. Too much fat will only ensure that no one
gets to see your muscles, so make sure to eat a low fat and high protein
diet. Include fruits and vegetables in your daily diet, drink lots of water, and
say no to sugar, alcohol, and salt.

• Get your own personal trainer. A good and qualified personal trainer can
help plan an effective bodybuilding routine and also teach you how to
execute it correctly to get the most benefits. This will also reduce the risks of
injuries. And remember, it's not always a good idea to take advice from
another bodybuilder!

• Your body needs rest and it's not just your muscles that need it. The
other organs of your body also need a break from the intensive routine. So,
train your body intensively for two days and then take a two day break.

• Everyone needs sleep and so do bodybuilders. If you spend countless
hours working or partying and don't get much sleep, you will wear out your
muscles. So, make sure to get a good night's sleep every night.

• You need to be fit to build your body. So, after lifting weights for a while,
run, jog, or do aerobics exercise to improve your general fitness levels.


• A training log with the number of sets and reps for each exercise and the
weight you lifted is very helpful. Once you have completed two sets of ten
reps, you know it is time to increase the weight.

• If you want that six-pack abs, you will need to lose the excess body
fat. However, while bodybuilding, you should always remember never to
over work your abdominal muscles. You only need to work on them when
you do your weight training and only for a few minutes.

• If you want, you can work with a training partner who is as
enthusiastic as you are about being a bodybuilder. However,
make sure that s/he is not someone who skips workouts with some or
the other excuse on a regular basis.

Any good bodybuilding routine will include leg presses, dead lifts, bench
presses, chin-ups, chest presses, rows, and squats, so make sure to include
them in your weekly regime. You should also make sure that you get a full
body check up before beginning your routine to make sure that you are
healthy and disease-free.


How to Choose a Trainer for Bodybuilding Gains
Have you decided to begin bodybuilding training? Well, then you need a good
trainer who can design your bodybuilding workout keeping in mind your own
individual requirements. Your relationship with your trainer is very important if you
want to succeed in achieving your goals. You should be able to trust him and he
should be someone who is able to correct your technique as you struggle to get the
right way to do an exercise. Remember, bodybuilding exercises which are not done
in the correct form will not get you much result, and in fact, will increase your
chances of injuries.

So, choose your trainer very carefully. Here are a few tips that you can use to pick
the right trainer for yourself.

• Your local fitness centre is a great place to start. When you join the
gym, you usually get a personal trainer also. However, not all personal
trainers are good enough or experienced enough. There are some trainers
who have had no formal education in this field and then there are those who
have degrees in physical fitness.

• Get as much information from your trainer about their education and
experience. You will only be able to achieve success in your bodybuilding
workouts if you have a trainer who can understand your specific individual
goals and who also likes his job.

• Your trainer should be able to suggest the right bodybuilding
exercises for you. So, meet with as many as you can and discuss with
them about your goals and any particular health problems. Make sure that
your trainer listens and understands you well and is interested in your
particular case. An uninterested trainer will not be able to give you the much
needed attention during your bodybuilding training and you really don't want
to waste your time hiring someone like this.


• Looking at how the prospective trainer works with others will also
help you make a decision. If you like his personality and training style,
then maybe he is the right person to help you with your bodybuilding
workout.

• Always make sure to ask for references and check on them. A
bodybuilder friend, relative, or neighbour may also be able to recommend a
good personal trainer for you.

If you are still having difficulty finding a trainer for your bodybuilding training, then
you can find one in colleges and universities located in your area. They often work
for inexpensive rates, although you may have a little difficulty working out a
schedule with them.


How to Motivate Yourself for Bodybuilding

So, you have started your bodybuilding workout but are you finding it difficult to
motivate yourself? If yes, then this article is just right for you. There are many of
us who join a gym and within a few weeks realize that we had enough. Now, that's
not going to help you achieve success in your bodybuilding training. Well, here are
a few tips to help you stick to your program and not allow boredom to get to you.

• Fix a time for your bodybuilding exercises. Pick a time that is suitable
for you. Also make sure that you do not visit the gym when it is too crowded.
This will ensure that you get the chance to use any of the machines that you
want and for as long as you want. Doing your bodybuilding workout at a time
when there are not many people around helps you get the most of it and also
keeps you motivated to come back for more.

• It is very important that you keep your energy levels high during
your bodybuilding training. So, while doing the bodybuilding exercises,
make sure to run on the treadmill or use a stationary bike. These are great
ways to pump up your heart and keep you energy levels high.

• There is nothing more motivating than results from your
bodybuilding workouts. However, you will only get results, if you are
exercising in the correct way. So, make sure to learn the right technique to
perform all the exercises since this is the only way to increase your lean
muscle mass.

• A gym buddy can act as a real motivator during bodybuilding
training. Your bodybuilding workouts become fun when you are exercising
with your friend. If you begin to feel demoralized at some point during your
training, your friends can really help in setting you back on track.


• Visualizing your body as you want it to look can also help in keeping
your motivational levels high. Just the mental picture of a lean muscular
you is enough to get you feeling enthusiastic about your bodybuilding
exercises.

• There are many people who achieved success because they stuck to
their bodybuilding workouts. Reading about them and meeting them can
really inspire you to stick to your program and achieve your own personal
goals.

Bodybuilding workouts should be a part of your daily routine. If you stick to them on a
regular basis, you will notice the benefits that they provide to your body. However, never
expect quick results. Bodybuilding training takes time to provide you with the best
results. So, make sure not to try and hurry up the process. Remember, the more
gradually you increase your muscle mass, the healthier it is going to be.


BONUS PAGE

If you are really serious about bodybuilding and want fast results like these
guys, you must check out what these guys are doing.......Get Absolutely

Ripped Fast.......Click Here.


How to Diet for Bodybuilding?
We all know that a proper diet is very important for our health; however, if you are
a bodybuilder, you should pay more attention to this very important aspect of your
fitness regime. A bodybuilding diet is not about eating less, in fact, it is about
taking the right amount of each nutrient to facilitate maximum fat burn and
maximum muscle building. Here are a few tips to choose the right kind of food for
you.

• Protein is a very important part of your bodybuilding diet since this is what
muscles use to rebuild and grow. You should make sure to choose foods that
are high in protein but low in fat such as soy products and chicken. Since you
are trying to promote muscle growth, you should consume about 140 grams
of protein a day.

• Carbohydrates may not be very popular these days, however, they are
important for bodybuilders. Your workout is intensive and if you don't
consume enough carbs, you will end up feeling tired easily and quickly since
these carbs are what provide the fuel for your body. Your bodybuilding diet
should include about 3-5 grams per pound of body weight and you can get it
from whole wheat pasta and breads.

• Nothing can be better than water to replenish your muscles.
When your body is rebuilding muscles, it needs enough water along with
protein to do this. So, make sure to consume more than 10 glasses of water
each day. Sugar-free sports drinks are also quite beneficial and you can also
use these to avoid dehydration.


• Planning your meals ahead of time can be really useful in getting the most
out of your bodybuilding diet. Plan your meals in advance to make sure that
you get the right amount of proteins and carbs, but minus the fats. You can
choose between eating three meals a day or eating five meals a day. It is
really your own choice; however, make sure that your breakfast is healthy
and hearty so that you can get enough energy to last you throughout the
day.

• Maintaining a food journal will help you keep track of what you are eating
and how it makes you feel. Different foods work for different people. A
journal will help you determine the foods that work best for your body.

Always make sure to consult a physician before starting on your bodybuilding diet
or workout. While choosing recipes, try and mix foods so that you can get all the
necessary nutrients in each meal. So, choose your diet carefully and be amazed at
the results!


How to Warm Up When Bodybuilding

Warming up is very important and we all know that. And if you are doing
bodybuilding exercises, it becomes more important since you are more prone to
injuries. Warming up protects your body from any kinds of injuries by raising your
body temperature and increasing the blood flow to your muscles. With an increased
temperature and increased blood flow, more fluidity is ensured, thus, reducing the
chances of injury. Here are a few tips that you can use to warm up before going on
to your intensive bodybuilding workout.

• A short 5-10 minutes cardio exercise is ideal if you want to prepare for
your workout. You can use your treadmill or stationary bike to walk or jog for
a few minutes. Do not get yourself too tired because all you should aim for is
to work up a little bit of sweat and that's all.

• Once you are through with your cardio exercises, stretch your body for
about 5-10 minutes. Make sure to stretch carefully to minimize any risks of
injury. Jerking or bouncing will only put excessive strain on your muscles and
joints. Each stretch should be held for about 10-12 seconds for best results.

• The first set of your bodybuilding workout should be performed with a weight
which is about forty percent less than what you usually use to minimize the
risks of injuries.
•
The right way to prepare for a heavier weight is to gradually increase it
until you reach the weight that you normally use. This should be done for
each body part and for each bodybuilding exercise that you are doing.

• Callisthenics such as push-ups are also great ways to warm up your
muscles and joints before going on to the more intensive exercises.


• Remember you are getting prepared for your bodybuilding workout, so
make sure not to exhaust yourself during a warm-up session. Once you have
worked up a light sweat, you can move onto your regular exercises. Getting
your body tired before the actual workout will only tire you further and
reduce the benefits of your regular workouts.

• Stretching is good for you but you should never begin your warm up session
with a stretching routine because when your muscles are cold, you will not
be able to stretch them well and you will also be risking injuries. So, do a
brief session of cardio or callisthenics and then go on to stretching.

Remember, warming up will help you minimize the risks of injuries and also
enhance the benefits that you can get from your regular bodybuilding workout.


How to Build Muscle in 8 Weeks
Yes, you can really add muscles to your body in just eight weeks by adopting the
right bodybuilding regimen. With these workouts, the first three to four weeks are
usually moderately strenuous and the final four to five weeks become more
intensive. Here are a few tips to get you started on building your muscles.

• You should get yourself measured around your flexed biceps, chest, and
upper legs and note them down in your journal.

• Begin a bodybuilding diet. Cut the sugar and the fat. Consume lean meat,
fish, egg whites, fresh milk, and chicken to provide you with enough protein
each day. Carbohydrates provide your body with the necessary fuel, so make
sure to consume legumes and whole grains. You also need to make sure that
you eat every few hours to ensure that a steady insulin level is maintained
and your body does not go into starvation mode.

• In the first three to four weeks, you need to hit the gym and exercise your
arms, chest, back, abs, and legs. Make sure to include one or two exercises
for each of these body parts and complement it with a weight that lets you
perform 12-15 reps. Do three sets of 12-15 reps for each exercise. You may
need some time to figure out the appropriate weight for each exercise and
once you do, just note it down in your journal.

• The key to successful bodybuilding training is to increase the weight and
the repetitions for every exercise. This is the best way to building your
muscles quickly. You can increase the reps in a set by one count on day one
and then the next day you can increase the weight by about 5 pounds to get
the best results.

• Never go back to the gym unless the soreness has gone. Your body
needs adequate sleep and rest, so you should hit the gym only 2-3 times a
week.


• The workouts will become much easier after 3-4 weeks and you will
realize that you need to make them more strenuous. So, it is time to change
to some more intensive bodybuilding exercises.

• The next phase involves increasing the weight. This means that you will
only be able to do about 4-5 reps in a set and you will be exercising your
entire body once a week.

• After 8 weeks have gone, measure your body to get an idea of the
progress. You will notice a difference in your shoulders, laterals, and chest
for sure.

• Exercises that work on muscle groups are more effective than exercises
that work at isolated muscles, so make sure to include squats, dead lifts, and
bench presses.

Remember, if you want to minimize the risks of injury and get the best out of
your bodybuilding workout, you should always make sure to let the pain and
discomfort subside before hitting the gym again.


How to Build Lean Muscles through
Bodybuilding - Supplements
Are you getting started with bodybuilding to get lean muscles? Then you are surely
considering including bodybuilding supplements into your daily regime as well.
However, often people forget that these supplements for bodybuilding only work if
you are taking a balanced diet and your exercise program is effective enough to
produce lean muscles. Here are a few tips that you can use to get the best out of
your supplements.

• You know you need to lose weight and you know you want to get lean
muscles. So, of course, you will need a good diet and a good bodybuilder
training program. Therefore, the first thing that you should do is to create
the right diet and exercise program and then use supplements to help you
get more lean muscle mass.

• Bodybuilders often go for bodybuilding supplements to make them
strong and to prevent any sort of deficiencies. Some individuals go for this
supplements because they just are not able to get that perfect physique and
they want to gain lean muscle mass. Supplements make sure that your body
does not suffer a lack of any of the essential vitamins and minerals.

• If you have made the decision to take bodybuilding supplements,
then it is now time to pick the right one. Make an informed and responsible
choice. Do some research and look at various options that are available.
Choose the one that you think will be best suited for your body. For example,
Niox makes it possible for you to carry out more intensive bodybuilder
workouts and, thus, helps you get more lean muscle mass. However,
although it provides your body with nitric acid, it does not provide the
essential vitamins and minerals.


• So, how can you choose the right bodybuilding supplement? Well, the
first thing that you should do is go through the labels that are pasted on the
pack. Go through all the components that are present in it. Take the help of
your trainer or physician or anyone who can give you sound advice on this
subject. They may be able to suggest what will work best in helping you
achieve your goals. Online bodybuilder sites selling reputed brands are also
an option that you can try.

Remember, body-building supplements can never replace a balanced diet and a
good bodybuilder routine. If you are following a good diet and exercise program to
develop lean muscle mass, these supplements will only help in providing you better
results.


How to Be a Female Body Builder?
If you are a woman who does not want to look like those skinny
models, then you should try to be a female bodybuilder. Female
bodybuilding is just right for those who want to develop their
muscles and strength to get toned up and muscular looks. Here are
a few tips that can help you succeed as a woman bodybuilder.

• The first thing that you will need to accept is that female bodybuilding will
not make you look like those conventional beauties. So, don't expect to look
thin because you will look muscular. However, just because you are
muscular, doesn't mean that you don't look glamorous!

• While bodybuilding, females should know what kind of look they want.
If you want ripped muscles, plan your workout to help you get these and if
you are looking for smaller but well-developed muscles, then your exercises
should focus on these. You will need to think about whether you are
interested in competing in the sport or are you just looking to get a
bodybuilder's body for your own self-confidence.

• Before you get into bodybuilding, get started with a cardio program and
strength training because you need to be fit and in good shape.

• A personal trainer can be of great help for the success of your workout.
Look around and hire someone who specializes in female bodybuilding,
someone who can build a workout for you to meet your own personal goals.

• Your diet also plays an important role. So, make sure that you include
healthy carbs and lean proteins in your diet. Consume enough fruits and
vegetables and eat small meals 6-8 times a day. You can also consider using
supplements.


• An effective female bodybuilding training program should vary the
workout as you go along or your body will get used to it and stop providing
you with any results. Your trainer's advice can come in very handy here
about possible variations that you could try.

• Getting photos of your progress or taking part in a women bodybuilding
competition can really give a boost to your self-confidence.

Remember, men have high testosterone levels, so it is easy for them to get
bulky. Females need to train and work harder to get that look but you can surely
get it if you want to. With the help of a personal trainer, you can expect to see
results within 2 weeks. So, get started on your female bodybuilding program and
witness the wonderful changes in your self-confidence.


How to Begin Female Bodybuilding Training

More and more women are turning towards bodybuilding workouts and fitness
training to improve the way they look and to increase their self-confidence. From
someone who is completely new to bodybuilding to a professional, everyone wants
to try it and reap the benefits. However, if you want to reap the benefits, you
should know exactly what your goals are. Here are a few tips that can help you set
your goals and get the best possible benefits from this sport.

• If you really believe that bodybuilding will make you look manly, then think
again. A great physique doesn't just allow a man to look gorgeous, but it also
makes a woman look glamorous. Females who try this sport often report
feeling more confident, more in control, and sexier.

• Just because you are thin or tiny, doesn't mean you cannot engage in a
bodybuilding workout. Whether you are tall, thin, short, or heavy, nothing
should stop you from trying it. If your regime is properly planned and
considers the make of your body, you can expect to get the best out of this
very goal-oriented workout.

• Don't listen to too much advice from too many people. Try to get as much
information as possible from different sources, but make sure to stick to only
one program.

• Bodybuilding workouts are about building muscles and for this you need to
challenge them effectively. So, make sure to build them progressively by
varying and switching sets, doing enough repetitions, and increasing
poundage.

• No exercise regime can be effective if you don't execute the individual
exercises in the proper way. So, make sure to learn the proper technique,
execute it correctly, and enjoy a toned up body!


• Often, we tend to neglect our weaker body parts. However, if you want to
achieve success with your bodybuilding workouts, then you should make sure
to train your weaknesses as well. When you do this, you will be able to help
all your muscles grow, rather than just a few of them.

• Supplements can be useful but only if you are taking the right ones. Make
sure to get as much information about sports nutrition and human
physiology, so that you can pick the right supplements to complement your
workouts.

• If you think that you have been working out right but still cannot see any
results, you should consider hiring the services of a professional trainer. They
know what is best for you and they are the ones who can tell you why you
are not getting any results.

The only way that a bodybuilding workout can get you results is if you know what
your goals and objectives are. If you are a woman who is looking for a fun way to
get a toned physique and a boost to your self-esteem, then this sport is just right
for you.


Body-Building Supplements

Every day we are bombarded with ads of bodybuilding supplements with promises
of a muscular look within a few weeks. However, most of these supplements are of
no use, they are expensive, and they don't get you the results that are promised. If
you are a bodybuilder, you can easily get that dream body with some discipline and
hard work. Combine it with adequate rest and sleep and you are all set for an
effective technique to build your body. Here are a few fantastic bodybuilding
supplements that can get you the required results at no cost at all.

• Your notebook can be your best friend at the gym, so always keep it with
you. You can use it to record all your bodybuilding exercises, the number of
reps that you performed, and the weight that you used. This comes in very
handy in figuring out when it is time to increase the weight and the number
of reps.

• Nothing can be a better bodybuilding supplement than sleep and rest.
Overtraining and lack of sleep will not get you anywhere. Remember, your
muscles grow only while you are resting, so you need sleep to help them
become big and strong.

• You can surely not ignore your diet, so make sure to eat about 6 balanced
meals throughout the day every few hours. This will keep your insulin levels
stable, reduce fat gain, and grow your muscles.

• A very essential bodybuilding supplement that most people do not get
enough of is protein. The ideal amount is about two grams of protein per
kilogram of body weight and you can easily get this from increasing your
consumption of foods such as chicken and fish. Powdered skim-milk is also a
very effective and inexpensive way to increase your protein intake.


• The above things are enough if you want to build your body. However, if you
still want to go for some bodybuilding supplements, then the only thing that
has been scientifically proven to give results is creatine. This supplement
gives you fuller-looking muscles and also provides you with greater energy
during bodybuilding workouts. This means that you will be able to work
harder than normal and get more muscles.

However remember, the bodybuilding supplement, creatine, will not work if you
don't get enough rest and enough sleep. So, make sure to sleep for at least seven
hours each day and give a rest day in between your bodybuilding workouts.


INSANE OFFER EVER!!!!!!!

If you are really serious about bodybuilding and want fast results like these
guys, you must check out what these guys are doing........Get Absolutely
Ripped Fast....... Click Here

The MOST INSANE Offer Ever!!!!


Ebook Get Muscle Growth Fast

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