supplementing with protien ,...the basics

For anyone who has been working out for a while and seeks any goal , fat loss , muscle gain or strength. I think there are 3 basic supplements you should consider taking.
first off is protein , generally speaking most people don't get nearly enough protein in their diet . Every time i review a clients diet it is nearly void of protein . Taking a protein shake first thing in the morning or between meals when you are not able to get to whole food is a great idea . It gets you the muscle building blocks you need , increase thermo genesis and keeps you from making an emergency pit stop at mickey d's when you can't stop thinking about food.
p.s. a double big mac and fries everyday is not a effective route to your fitness goals

no excuse not to exercise

effort is the most important thing in life

bigger muscles

This weeks Q and A
subject: How long does it take for a teen to get big ?

Question: i'm a 17 yr old teen who's been going 2 the gym for the last 3-4
months.My objective is to change from skinny to toned / fit body (broad
shoulders, firm pecs, big lean arms & abs). Lately my body is beginning to get
toned - especially my arms but i was wondering how long will it take before i
can get big(not musclely big, just fit nice body). i go the gym 3 times a week -
mon, wed & fri, doing different parts each day. i usually do intesifying work so
my muscles can grow but it takes AGES ! i eat the right food, take protein
shakes & have several days rest so my muscle recovers. What else can i do ?

Btw, im half persian - chinese, 5ft 11 & have a lean / athletic type physique.
Can you plz tel me all is there is to know from your personal experience.

Answer: Hey Dani,
It's hard to say how long it will take for you to gain weight, i can tell you if
you don't do the right things, you won't ever get big.
let me give you some good tips on how to gain muscle
- If you train 3 days a week do full body work outs that are under 1 hour long.
- Eat more food , if you are not gaining weight , you are not eating enough
plain and simple . Eating the right food and training will make sure the weight
is lean muscle weight.
- Drink a protein shake right after you work out , thats the most important
time.
- Focus on getting strong on major movements - row , dead lift , squat , bench ,
pull ups
those are the lifts that get you big
good luck !
Richard doughty
richarddoughtyfitness.blogspot.com

if you need a good program to gain some serious fitness model muscle check out muscle gaining secrets by Jason Ferruggia

time to get ready for next summer ??

you guys most likely think i am nuts , but i already have my work outs planned up to next summer. personally i think waiting till late spring then jamming in the 3 hours a day in the gym and eating next to nothing is a terrible way to get your beach body.
So now that i have 9 months untill i walk outside with no shirt on again it gives me plenty of time to get ready.
For everyone reading this you have 8 months untill memorial day (the offical beach goers start of summer) comes around again. If you are quite over weight you can safely lose 40 lbs of fat before then and if you are a guy a little on the skinny side youcan easily gain 10 lbs of muscle and still have time to get your abs in gear

get started dont waste another day

still need the work out to get you there ?
check out turbulence training.com