It’s reasonably plain that no 2 humans beings are exactly the same, so it should come as barely a surprise that different folk need to work out in different tactics and have different weightlifting routines. One of the primary factors which will help you become a successful body-builder is to understand your own body, to realize what your boundaries are and to understand how your body will react under stress. So to make the best of your weightlifting routines and workouts you may know your body type and know how it’ll have an affect on your training.

Scientists have developed a body type classification system based totally on some factors and everyone falls into one of the following 3 classes ( you can fall in-between, as these are quite generalized ) : endomorph, mesomorph and ectomorph. When you have established your body type, you can them adjust your weight lifting routine, training program and lifestyle accordingly. The 1st class we shall look at is the endomorph body type.

Endomorphs sometimes find it actually quite simple to gain muscle mass, but also they find it really easy to put on weight. An excellent tip for endomorphs is to eat six tiny meals at regular intervals across the day to ward off hunger and nibbling on fast food. Drink lots of water to remain hydrated and do not eat anything for no less than some hours before retiring to bed to help fat loss. Endomorphs incline not to have too much difficultly putting on muscle mass, however if you would like good definition in your muscles you may must do masses of cardiovascular training like running. Doing this should boost your muscular definition by burning off fat. If you can, do your cardiovascular coaching after your weights to burn off even more fat.

The following category we shall look at is the ectomorph body type. These are folks who are sometimes tall, thin and have long arms and legs, they naturally have nearly no fat. The most important thing that ectomorphs have to do is to start eating more of the right healthy foods, so augmenting the calorie intake to put on weight and build muscle. They should concentrate on weight coaching vs cardiovascular vascular coaching and train to failure so you won’t lift the last weight of a set. Ensure that you are lifting weights at least 3-4 days each week, with a rest day between sessions to permit ideal recovery and muscle expansion.

The final class are the mesomorphs, which fall in between the other 2 classes and are typically the envy of the other two body types, as mesomorphs find it straightforward to build muscle and keep off fat. However, this will frequently lead to a fake sense of security as having this perspective leads to missed coaching sessions, which finally catches up to them. Mix up your coaching sessions to include both full body work out sessions and those to target particular muscle groups to improve definition. It’s not relevant what your body type is if you would like to be a successful bodybuilder, just adjust your coaching routines and your eating habits appropriately. Be dedicated and obsessed and you will achieve your goals.

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In recent years the fitness industry has realized that not only men want to build muscles but more and more women are also looking to lose weight, tone up and build healthy lean muscles. Now the industry is focusing more on muscle building for women in order to help them gain weight and tone their muscles.

In reality women are no different than men other than their testosterone. This hormone which helps men to build muscle is not present in women, which makes muscle building for women slightly different than how a man approaches it. Muscle building in women will simply take a slightly different course, and will have different outcomes. Muscle building for women will build muscle, but it will be in much smaller amounts.

Muscle building for women also uses weight training and dietary methods, to help build muscles naturally, and will result in increased levels of hormones. Most women may be looking to simply get rid of that skinny look and give their muscles some tone so that overall they will look more healthy, but it is also realistic that some women want to take muscle building for women to other levels.

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When it comes to muscle building for women they must realize that they will never build muscles like men do. Some women simply want to build muscles and reduce body fat. They are looking to build up chest muscles, back muscles and shoulder muscles. Muscle building for women also centers around a desire to tone up their leg muscles, their forearm muscles and most importantly, build strong abdominal muscles.

Just like men, muscle building for women must include a diet that will help them in their quest to building muscle. Women need to learn to eat better by adding more lean protein to their diet. It’s recommended that they eat 1g of protein for every pound of body weight and do this using 5-6 small meals a day. It’s important for them to drink plenty of water during the day, and if they want they can also add muscle building supplements. Muscle building for women is a long term program that usually has specific goals they want to achieve.

Muscle building for women normally starts with weight training and lifting. These will set you on a path to gradually building strength, so that you can move on to intermediate levels where you will see more results. Muscle building for women must start with basics which will result in less injuries, and will actually give you faster results.

Muscle building for women should also involve working with a good experienced trainer who knows you and your body, and the muscle building goals you have. By working with a trainer you will accomplish results much faster than someone who is just floundering around on their own. Your trainer will start you on the right path and keep you moving forward to your final goal. All of these tips combined will make you realize that muscle building for women can be a lot easier than you think.

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One of the most frequent email requests I get is for a description of my vegetarian muscle building diet. Since there is such great interest in this topic I thought I would share it with you today.

Breakfast - My day always starts with a shake. This will normally consist of rice, pea or hemp protein, or some combination of the three. I blend 30-40 grams of protein in 8oz of organic coconut milk and 8-12 oz water. I also blend in a banana, mixed frozen berries, a tablespoon of cacao nibs, and 2 tablespoons maca powder, which is tremendous for increased testosterone production and virility. This shake is absolutely delicious.

Snack - Some time a few hours later, I will have a few tangerines and some pistachios/cashews or a couple apples with almond butter. The fresh ground almond butter from Whole Foods is one my favorite things and I could easily eat an entire container in one sitting. Sometimes for a treat at night I mix it with organic honey and kill the entire container, washing it down with a cup of hemp or almond milk.

I am big fan of high sodium intake for strength and energy production so I always have a few pickles every day and add sea salt to much of food.

Lunch - This usually consists of some kind of legumes or beans, which are a mainstay in any vegetarian muscle building diet, with organic brown rice or quinoa. I will sauté black beans with peppers, tomatoes, onions and garlic and mix that in with the rice. I top it with salsa and some fresh avocado. That is my Mexican style rice and beans. Sometimes I just mix the beans and rice or quinoa with marinara sauce. I always cook enough for two days.

I will sometimes have a salad with that or eat some raw veggies or mix some steamed kale or spinach into the whole thing.

Occasionally I will have a couple almond butter and jelly sandwiches for lunch. I have cut out peanuts and peanut butter completely due to the deadly toxins that they contain, along with wheat because of it’s inflammatory properties, so these are not eaten as much as they used to be. I get some brown rice bread for the times I do eat these.

Snack - Similar to above. When I’m not near food I always carry Raw Organic Food Bars with me and a variety of nuts. If I am home and have had fruit for my first snack I try to make this snack raw veggies and hummus along with a decent amount of nuts.

I also drink another shake some time during the day which is usually right after I train. It is similar to the shake above except that I don’t include the coconut milk or the cacao but I do use the maca powder. I blend a banana, almond milk, water, frozen spinach (you don’t taste the spinach at all so this is nowhere near as gross as it sounds) with Vega and some extra protein.

During my workouts I drink coconut water or regular water. And I try to drink at least a half gallon of water throughout the day out glass or my Sigg bottle and do my best to avoid plastic because of the estrogenic effects. I also drink a couple cups of green tea each day.

Dinner - I normally cook some kind of stew consisting of a large variety of vegetables and some kind of legumes. For example, the other day I got home and all that we had was squash, onions, spinach and garlic. I threw it all in a pot with vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup (you would have to eat a lot of meat to equal the protein in two cups of yellow peas). I let that cook for 2 hours and then mixed in some quinoa. It was absolutely delicious. Other times we will mix brown rice in with a variety of other veggies and lentils. If I was trying to get lean I would probably skip the brown rice. Adding potatoes (even just one) to the stews makes them creamier and even more delicious.

I severely limit my soy consumption because of it’s estrogenic effects but for the occasional cheat meal I will have some tofu with brown rice or some kind of meat substitue with brown rice pasta.

I also eat soy and wheat free veggie burgers one or two nights per week and always have a huge spinach salad mixed with tomatoes, broccoli, olives, peppers, onions, carrots, apples, berries, nuts, seeds, avocado, and whatever else I can fit in there. I top that with olive oil, Vega oil and balsamic vinegar.

Dessert - Occasionally, when I am going to cheat I will have some organic coconut milk ice cream. This is, obviously, made with coconut milk and not cows milk. It is delicious and pretty healthy. Coconut milk contains healthy MCT’s and has none of the dangers of cows milk. It is sweetened with organic agave syrup. I highly recommend it.

The only other cheat dessert that I will regularly eat is organic, dark chocolate. This has been shown to have a variety of health benefits. The brands I buy are those that support slave free, fair trade practices. These include Newman’s Own, The Endangered Species Chocolate Company and Green and Blacks.

So that’s my vegetarian muscle building diet. It’s very easy to follow, and a whole lot healthier than eating pounds of red meat and saturated fat.
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.musclegainingsecrets.com

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