Female Bodybuilding & Fitness

The Fat Burning Secrets

The Stack to Produce Muscle Gains

By Karen Sessions, author of Iron Dolls, The Competitive Edge, and Killer Quads

Gaining muscle mass starts with being prepared! There is no substitute for a lack of planning. It's no secret that a nice, firm, shapely, and muscular body is a result of hard work, desire, dedication, passion, determination, and commitment. If you want the best physique you can have, then you must have your nutrition, training, supplements, and rest in order. This stack is a recipe for success!

Wait a minute. You say you are already doing the above, yet you see little if any changes? The reason for this is because you are either doing too much, or not enough to provide desired results.

Nutrition - The Stack to Produce Muscle Gains

Lets talk about nutrition. If you want to put on muscle, then you cannot be afraid to eat. I find far too many trying to pack on size by low-carbing and under eating. Now I'm not suggesting you shovel food down, but you do need to eat enough to provide energy for training and muscle recovery. If you fail to eat sufficient calories, your muscles will pay the price.

Training - The Stack to Produce Muscle Gains

Training is another important aspect if you want to gain muscle size. The problem that many have with training is that they are making it a workout marathon. There is no need in making resistance training an all-out cardio session. Your only objective when you are in the weight room is to stimulate the muscle, and that can be done fairly quickly if your intensity is where it should be. Training should not exceed an hour.

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Rest - The Stack to Produce Muscle Gains

Rest is often an overlooked factor when it comes to adding muscle. Many eat well, train with all-out intensity, and yet fail to rest properly. Your muscles grow when you are at rest. A minimum of eight hours of sleep is required for optimal growth, and additional power-naps are a plus. If you fail to listen to your body, it will fail to provide you with results.

Supplementing - The Stack to Produce Muscle Gains

Supplementing is the final area that many fail to capitalize on. However, don't get stuck into thinking that supplements are magic pills and potions. A balance of proper diet, training, rest, with additional supplements is needed for proper growth. Supplements can give you that extra edge you need to build muscle. Some of the top supplements for growth are Protein, Creatine, and Glutamine.

Karen Sessions NSCA-CPT

P.S. For more ADVANCED information on muscle gains and supplements, check out Iron Dolls - Female Bodybuilding Secrets! The absolute best female bodybuilding information on the Net!


About The Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. Iron-Dolls.com