Bodyweight Training – Building Muscle Naturally

“How to Effectively Maximise Your Diet (kinds of foods you eat) For Muscle Growth”

What if you knew you could effectively gain more muscle mass and strength with less training?

You might be wondering how to build muscle naturally?

Did you know the secret to maximise muscle building is in your nutrition?

When it comes to changing how you look, your diet controls 90% of everything.

Many people think with the false premise you can only build muscle in the gym.

In reality, you build muscle in the kitchen…

In the gym, you technically lose muscle as you’re breaking down the muscle fibres.

It’s only through recovery where you actually start to build muscle, and that’s where your diet comes in.

The following 7 points focus on how to effectively maximise your diet…

to build the most amount of muscle using advice that you may or may not have heard of before.

Eat More Protein at the Right Time

Protein is the most important macronutrient when it comes to building muscle.

The amino acid is what the body needs to repair muscle fibres.

Aim to get in 0.75 – 1 gram of protein per pound of bodyweight.

Each day spread out consumption of protein evenly to maximise muscle protein synthesis.

This is especially important before and after your workout.

Because your muscles will have a readily available supply of amino acids for recovery.

Eat Enough Carbohydrates Post-Workout

Carbohydrates have been shown time and time again to be invaluable.

This is true when building muscle as your muscles use the carbs for energy.

And for increasing your performance.

Specifically ideal for focusing the amount of tension you can create.

Throughout your workout, your carbohydrate stores become depleted.

This means you need to replenish after your workout.

This sets you up to be ready for your next bout of exercise.

Drink More Filtered Water For Hydration

When we’re dehydrated, both our mind and our body gets fatigued much, much quicker.

Therefore, it’s important to stay hydrated throughout the entire day.

You want to support mental and physical function.

Aim to drink at least 8-10 glasses of water each day.

A good tip is to drink one with and between each meal.

Consume Plenty of Fibre

Fibre helps to keep us healthy and our bowel movements regulated.

There’s nothing worse than doing bodyweight training with a bloated stomach.

Who wants to feel uncomfortable and gassy?

Fibre is a good source of nutrient-dense foods.

Rich in vitamins and minerals so it really helps your body to recover and perform better.

Limit Saturated and Trans Fats

Even though you have to be in a calorie surplus to build muscle…

You don’t want to go too far and getting overly fat.

Fat contains 9 calories per gram compared to protein and carbs which only contain 4.

More important is you want to avoid trans fat at all costs. Why?

Because trans fat have no benefit to your body and are actually toxic.

On the other hand, saturated fats should be limited from processed sources.

Always choose natural options where possible.

Don’t Skip Breakfast

Breakfast is a key time to get in more calories and another bolus of protein.

Many of us skip breakfast because we’re too busy.

Well, it also means we’re leaving gains on the table.

This is especially true if you exercise early on in the day.

You might find you don’t have enough energy to complete your session.

And it significantly reduces your ability to perform at your best.

You want to explore what works best for you.

Aim to eat a healthy breakfast full of complex carbohydrates, healthy fats…

And a good source of protein.

Include More Vitamin C

Vitamin C is antioxidant…

Vitamin C helps protect against cellular damage by free radicals.

It’s also important for the growth of repair of connective tissues.

Including muscle tissue.

Bear in mind vitamin C is an important component of protein metabolism.

You get the benefit of protecting against proteins…

This means it can cause infection and inflammation.

Consuming a high level of vitamin C can help with testosterone production.

And a reduced stress levels.

Vitamin C improves mood, brain function and physical capabilities.

Good sources of vitamin C include:

Oranges
Lemons
Limes
Cruciferous vegetables
Leafy greens
Tomatoes
Peppers

You can also supplement if you do not feel you’re getting enough from your regular diet.

Building Muscle

One-Arm Hammer Plank – Core Strength and Stability with Ripped Abs

“How to Get a Flatter Stomach, Improve Core Strength and Stability with Ripped Abs Using One-Arm Hammer Plank”

This bodyweight exercise is a very challenging version of the plank.

The plank targets the anti-rotation function of the deep core muscles.

It has the potential to develop serious core strength and stability.

To do this exercise effectively…

Set one forearm on the ground perpendicular to your body.

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You want to hold your shoulders square to the ground…

DO NOT roll up onto your side.

That changes the focus of the exercise and makes it easier.

As you tire on one side, switch arms.

Repeat until you can no longer hold yourself up on either arm…

The one-arm hammer plank helps build core strength and stability.

As well as developing a tighter waist (result of anti-rotational function being worked).

It’s also going to develop a rock-solid core.

As well tightening up your entire midsection and waist.

You probably know by now that crunches are NOT the way to get a flatter stomach.

This version of the plank cranks up difficulty level and it’s not a beginner version…

You’re going to be doing the plank with one arm instead of two.

The arm you’re bracing on will be set perpendicular to your body.

This is why I call this one a “hammer” plank…

Mimics hammer curl so you’ll be exerting force against the ground with your fist, just like a hammer.

And instead of setting the forearm in line with body and tilting so you’re doing a side plank…

You will instead be keeping your shoulders parallel with the ground.

Use your arm position to brace the core.

It’s a VERY tough position to hold, which targets obliques and deep muscles of the core strongly.

The transverse abdominis, for example) by focusing on anti-rotation tension.

What it means is you’ll be exerting force to STOP rotation of the spine…

This is a much safer way to target “rotational” muscles without actually rotating the spine.

When doing this one, you have two options…legs together or separated.

(I just did the legs-together version in the demo).

Keeping your legs together increases torsion throughout core.

Setting feet wider makes the exercise easier.

This part of the work is what your abs should be doing.

So it will be done with leg stabilization.

Here’s the position you will be in for the One-Arm Hammer Plank…

Notice how arm is set and how my shoulders are kept square to the ground.

This is the MOST important step to note for the exercise. Why?

Because if your body tilts up on it’s side, it turns it into a Side Plank.

And that is a whole difference exercise.

TIP: Don’t make it easy on yourself 🙂

One-Arm Hammer Planks – Bodyweight Exercise for Developing Extreme Core Strength and Stability.

In order to maintain that shoulders-square position…

You must exert force with your fist against the ground.

And this force carries through arm and into the core.

Hold until your position starts to break, then set your other forearm down and switch arms.

Keep repeating this side-to-side sequence until you’re unable to hold yourself up.

Keep shoulders square to the ground on either side.

As you can see, this is a VERY challenging plank movement.

To give you an idea of how hard it is, I can do a normal plank for about 4 minutes…

I was less than a minute on this, even switching between arms.

You will feel this bodyweight exercise from the moment you start it.

And it will develop tremendous anti-rotational core strength and stability.

In addition to tightening the entire midsection and waist.

One-Arm Hammer Plank

By Nick Nilsson

Flying in the face of conventional wisdom, Nick Nilsson is known around the world as the “Mad Scientist of Muscle” for a reason. Nine-time published author and fitness expert Nick Nilsson enters his lab every day with one obsession to experiment with and deliver something better, the kind of mind-blowing, extraordinary resistance training exercises that get results FAST.

An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.

Want Highly Effective Bodyweight Exercises Like One-Arm Hammer Plank?

Go check out Nick’s unique bodyweight training methods, go to=> http://www.thebestbodyweightexercises.com

One-Arm Hammer Plank

Pistol Squat Bodyweight Exercise

“Here’s How to Get Maximum Results Using Pistol Squat One of The Best Bodyweight Exercises For Legs…”

The pistol squat or single-leg squat is a unique bodyweight exercise because it combines strength…

Flexibility and grace in a manner unlike many other movement.

Pistol side squat is essentially a freestanding one-legged squat.

You’re coming down with your non-supporting leg shooting straight out in front.

It’s a really challenging and great exercise for all levels…

In fact, extremely challenging.

And incredibly effective for developing leg strength and power.

It’s also a simple straight-up-and-down movement.

That’s where THIS version of the Pistol comes in…

This exercise is going to take the Pistol one step further.

You’ll be adding a lateral component to the movement pattern.

This is going to increase involvement of gluteus medius.

And minimus muscles of the hip.

These two muscles are smaller of “gluteus” muscles.

And are two primary abductors of hip.

This means they act to move the leg away from centerline of the body.

Now, for complete glute development, you need to work these muscles.

And it’s crucial for maximum lateral strength and power.

Absolutely critical for sports and athletic performance.

You need to include direct lateral movements into your training.

This exercise fits the bill and requires no equipment to do…

Just firmly grip onto something solid to hold onto.

If you’re a woman looking to target your glute and hip area in addition to your legs…

This bodyweight exercise is a very effective way to do that when training at home.

First, stand beside a solid object, balancing on the foot that is closest to the object.

I’m just using upright of my power rack…

You could use literally anything you can get a grip on.

Just make sure it’s solid enough to support your weight as you’re doing the exercise.

Your foot should be about a foot away from the object.

Now, start to squat down on that leg…

Use your other leg pointing forward.

Here’s where the grip on the object comes in.

It’s going to act as a way to spot yourself (if needed).

And most importantly for our purposes…

It’s going to act as pivot point for the squat.

Come all the way down until your butt is almost touching ground.

You should be leaning to side about (45 degrees) at this point.

You can use your arm to maintain 45 degree angle of your body.

DO NOT sit down on the ground.

And do not let any part of your leg touch the ground.

Okay, now it’s time to dig in and push back up.

Your grip on object will be the pivot point.

Now, try to push AWAY from the object.

This is what’s going to activate gluteus medius and minimus strongly.

Come all the way up to the top, then repeat for as many reps as you can get.

This is a tough exercise, so if you can only come down part of the way, that’s fine.

Just squat down as far as you can.

You’ll still get great benefits from the exercise.

Once you’ve done all your reps on one leg…

Switch over to the other leg.

Get as many clean and focused reps as you can on other side.

Then you’re done your complete set.

You’ll very quickly discover which side of your body is stronger.

Doing this kind of single-leg training is going to help you understand your weakness as well.

If you get stronger you can perform 6 to 8 rep sets of this exercise…

And you want to start adding extra resistance.

You can very easily hold a dumbbell or kettlebell in your non-gripping hand.

You could even wear a weight vest.

You have a choice and there are plenty of options…

Give pistol squat bodyweight exercise a try next time you’re working legs.

It’s truly bodyweight training at its best.

Pistol squat bodyweight leg exercise targets hips in a very unique.

And very effective fashion!

Pistol squat or one-legged squat is the king of lower-body exercises.

This exercise is great for incredible leg strength as well as balance and flexibility.

Pistol squat works the same primary muscle groups used for running…

This includes hips, hamstrings, quadriceps, gluteus maximus and calves.

Hamstrings are back of upper leg and quadriceps are front part of upper leg.

Pistol Squat

By Nick Nilsson

An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.

Want Highly Effective Bodyweight Exercises Like Pistol Squat?

Go check out Nick’s unique bodyweight training methods, go to=> http://www.thebestbodyweightexercises.com

Pistol Squat