Have you ever gone to the theaters and wondered what type of training and dieting regimen many famous actors go through in order to get in shape for a movie production? Many actors have dished out their secrets in regards to what foods they eat, supplements they take and exercises they perform in order to achieve an awesome physique for their roles. Will Smith, Dolph Lundgren, Val Kilmer, Brad Pitt and Christian Bale are some very popular actors known for going through a complete 360 change to get ready for their roles in some of Hollywood’s most popular hits. What all of these actors pretty much have is common is (1) A clean and healthy diet filled with high quality protein, starches and vegetables, (2) Daily weightlifting, and (3) proper supplementation. Here is a quick overview of some popular male actors and their diet and training strategies that helped them get ready for their roles.
It should come as no surprise that diet is the number one reason holding most men back from building muscle and achieving the physique of their dreams. Regardless of whether you are trying to shed fat, build muscle or increase overall athletic performance – your diet will dictate the type of body you will achieve. And in today’s hectic lifestyle, supplements are there to ensure that you meet your diet objectives.
Following the proper diet to build muscle while losing fat is not difficult. It’s just not often at the top of one’s mind when they are thinking of bulking up – rather most people simply hit the gym and start weight training without adequate consideration of their diet. Here is a comprehensive list of strategies that you should adhere to in order to increase your lean muscle mass and strength.
If you have been on a quest to pack on pounds of muscle and are discovering that the process is taking longer than expected – it may be time to add some supplements into the mix. Many vitamin stores, gyms and other shopping stores are filled with a variety of supplements that claim to help men gain lean muscle mass and increase strength in a short amount of time. However, behind all of the marketing and creative packaging, there are three essential supplements that every man should be taking on a daily basis for muscle gain.
Whey Protein tops the list as the most important supplement every man should be taking in order to build a muscular physique and increase strength. Whey protein, a processed natural byproduct of milk, is anabolic and contains a great mix of amino acids, vitamins and minerals that are crucial to muscle recovery and development. After an intense strength training session, the body has an increased need for protein. This is known as protein bio-availability and most nutritionists will agree that post-workout, the body can absorb anywhere between 40-60 grams of protein to aid in muscle repair and growth. Some argue that this window lasts for only two hours and protein should be taken immediately after a workout.
If you are a man who believes your high metabolism and slender frame is holding you back from getting big and muscular, think again. One of the biggest myths that is often perpetuated within gym circles is that skinny men have higher metabolisms, thus it will be very difficult to gain weight, especially muscle mass. While there is a degree of truth to these claims, most skinny men often are not aware of the most effective ways to bulk up. Here are ten commandments that skinny men must follow in order to gain some serious muscle mass!
1. Thou Shalt Eat More Calories
To gain weight, you must eat an excess amount of calories above your maintenance caloric requirements. This will usually be around 200-500 calories above your maintenance level. For example, if you weigh 155 lbs, it generally takes close to 2400-2500 calories to maintain your weight relatively stable. To gain weight, you must consume around 2700-3,000 calories a day in order to help your muscles grow.
With ‘The Wolverine’ hitting the big screens, women will be drooling and men will be turning green with envy. There are few in Hollywood who can claim a physique that bests that of Hugh Jackman when he’s primed for his roles as Wolverine.
So guys, what’s the secret? Mike Ryan is the personal trainer behind our favourite Aussie actor’s physique… and has shared some of his workout secrets with us.
So what is it? Well first of all, you don’t look like Hugh Jackman without working hard for it. The result comes from a combination of intense workouts, a strict diet regime and some supplements to bolster the diet.
Here are Mike Ryan’s top tips:
Is it possible to gain muscle at the same time as you lose fat? Or do you really need to focus on losing the fat first then work on sculpting yourself later?
The three components of any fitness program include diet, exercise, and proper supplementation. Otherwise, when you build muscle through exercise alone, you typically gain body weight. If you want to lose weight through diet, your muscle-building goals may suffer. By adding proper supplementation to your diet, it is possible to shred fat and gain muscle at the same time.
The trick is to load up on the exact supplements that your body needs to gain muscle, but that does not necessarily add calories that will make you gain weight, too. Here are a few supplements to add to your workout routine to help you achieve your competing goals of weight loss and muscle increase at the same time.
A lot of buzz in the media has surrounded creatine as a supplement that helps men bulk up faster. A lot of confusion and misinformation about creatine is also bouncing about in the gym and at the water cooler. The following is a list of frequently asked questions and answers about creatine as a workout supplement.
What is Creatine?
Creatine is an amino acid supplement that enables the body to use energy at a faster rate. The supplement comes in powder form that is mixed with water or another liquid where it dissolves and is ready to drink.
When Should it be Taken?
Creatine drinks are ingested before the work out begins. The added energy allows the athlete to work harder and longer.
Men who are interested in enhancing their sex lives might consider one of the many supplements that available for this purpose. Many of these compounds are completely natural and have been used for thousands of years to increase sexual performance and boost sexual interest.
Ginseng is a plant root that has been used in Ancient Chinese medicine for thousands of years to increase libido and sexual performance. According to the University of Maryland Medical Center, a number of studies have found that both American and Asian ginseng can increase sperm count and sperm motility as well as increase sexual desire and decrease erection problems. Animal studies have found similar results. It is thought that ginseng’s ability to produce nitric oxide in the body is responsible for these changes. These findings would indicate that ginseng can be an aid to sexual performance in men.
What you don’t know can’t hurt you, or can it? Taking the right supplements can be hugely beneficial to your overall health, improve vitality and enhance your libido. Our panel of experts recommend the following 10 health supplements.
Boron is an essential vitamin for men that encourages muscle growth, and promotes the production of testosterone. Also, men with higher intakes of boron are less likely to develop prostate cancer. It is recommended that men take 3 mg of boron a day.
Chromium significantly helps in lowering blood glucose levels, which can lower the risk of diabetes in men. 35 micrograms of chromium a day can aide in metabolizing carbohydrates and fats, as well as maintaining proper functioning of the body, including the brain.
The modern man juggles for a living, struggling to keep his numerous priorities in the air simultaneously – family, work, friends, entertainment, travel, sex… and of course fitness and health. For many, fitness and health has become an afterthought. Yet a healthy body and mind is absolutely crucial for everything that comes before that.
Men’s Health Supplements (MHS) are here to be your guide and companion, your resource to find out what you can do for your body. We constantly scour the world for the latest and best research on vitamins, supplements and everything else that can give you that special boost to your lifestyle. Whether it is a particular health issue you are trying to treat or simply looking to enhance your energy or boost sexual performance, we will be there to be your guide.