Building muscle

morita

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I've been losing fat and now I'm working towards building muscle. Before you tell me "you're gonna look like a man", first, if you think muscle is that easy to add then you probably don't workout so your opinion is baseless. Second, I'm ectomorph.
I came accross this video where this woman gives precious advices about muscle gain. If think everyone should take notes as msucle is crucial for overall health.


Fasting won't make you lose muscle

You won't gain 4inches in 6 weeks.

Compound exercices > isolated exercices

Don't be scared to lift heavy

Mind muscle connection is key


If yall have anything to add to this list, feel free to mention below.
 

The Zone

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I am a workout warrior. What would you like to know or accomplish? Are we talking building muscle or turning fat into muscle?
 

The Zone

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Yeah, you burn fat off but while doing so you are in a sense turning body fat into muscle. With the body type of the OP, there will never be major mass, and this type is often known as wiry strong once in a workout groove. Food intake, rest and getting one's metabolism in synch with their goals is key. I mean, I do not do this kind of thing for a living but I have worked out since I was 16 and been through the gauntlet a time or two when being tested. I recently gave up my sidekick of surfing -- too old, but I am competing in my age group at a good level with cross-training events. I think our goals change over time in that I was once into bodybuilding but seek a more balanced overall shape these days.
 

Kung Fu

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Yeah, you burn fat off but while doing so you are in a sense turning body fat into muscle. With the body type of the OP, there will never be major mass, and this type is often known as wiry strong once in a workout groove. Food intake, rest and getting one's metabolism in synch with their goals is key. I mean, I do not do this kind of thing for a living but I have worked out since I was 16 and been through the gauntlet a time or two when being tested. I recently gave up my sidekick of surfing -- too old, but I am competing in my age group at a good level with cross-training events. I think our goals change over time in that I was once into bodybuilding but seek a more balanced overall shape these days.
Incorrect. Fat and muscle are two different types of tissue. You can burn fat and gain muscle. They're two separate processes.
 
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morita

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With the body type of the OP, there will never be major mass, and this type is often known as wiry strong once in a workout groove. Food intake, rest and getting one's metabolism in synch with their goals is key.
True. The woman in the video I posted started really tiny (14% body fat, 0 muscle), and she talks about how important it is to fix your diet if you want to see gains. In her case, by eating 3000 calories a day.
 

morita

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Starting at 5:00 she gives some workout tips.
As someone who has muscle imbalances, it can be super unconfortable when working out. One of my arm is stronger than the other because I played tennis for a few years.
I've never tried the pistol squats she recommends for muscle imbalance in the leg though, I'll have to check it out.
 

Maes17

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Jul 27, 2017
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I've been losing fat and now I'm working towards building muscle. Before you tell me "you're gonna look like a man", first, if you think muscle is that easy to add then you probably don't workout so your opinion is baseless. Second, I'm ectomorph.
I came accross this video where this woman gives precious advices about muscle gain. If think everyone should take notes as msucle is crucial for overall health.


Fasting won't make you lose muscle

You won't gain 4inches in 6 weeks.

Compound exercices > isolated exercices

Don't be scared to lift heavy

Mind muscle connection is key


If yall have anything to add to this list, feel free to mention below.
Nothing to add other than lift heavy.
Compound lifts(bench/squat/deadlift) is key, but isolation helps. Especially to keep joints healthy.

If you bench, do a lot of pulls like rows, variations etc.

If you squat, make sure you do side lunges and do some leg curls to target the hamstrings.

Deadlift, work a lot of the core muscles as well. Abs etc.

I do a lot of posterior chain stuff on leg day.
 

morita

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Compound lifts(bench/squat/deadlift) is key, but isolation helps. Especially to keep joints healthy.

Deadlift, work a lot of the core muscles as well. Abs etc.
I tried those single leg deadlift, and they kill me even with light weight. (22 lbs)
 

Maes17

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I tried those single leg deadlift, and they kill me even with light weight. (22 lbs)
Single leg is hard. Takes a lot of balance and amazing core strength.

I’ve played ice hockey and struggle with balance on single leg deadlifts.
 

morita

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This is my go to healthy recipe after I done weight training. The spices are anti-inflammatory so you won't feel as soar during muscle recovery, and the beans are packed with protein.
I use all natural ingredients.
 
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TempestOfTempo

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Hardgainer sounds like the way to go for you and actually, sounds like you are already there. My advise is to experiment in the gym.... Crossfit/Hitt/Body Pump & etc. classes can be very beneficial as can working w/straight power/Olympic lifters. I also advise tho that you dont get too reliant on the atmosphere in a gym. Those facilities are good, but running around in a forest throwing around heavy rocks and lifting logs and etc. is just as valuable.

As for diet, very cool that you are up on the natural protein and anti-inflammatory food sources. Turmeric is good for that but I think it requires some black pepper in order to activate those qualities in the spice. Cinnamon can be a good appetite suppressor as well for when you are trying to add pure muscle and no fat. Legumes/beans/rice offer good protein but quinoa offers a complete source of protein whereas the others must be added together or with other foods to hit all the marks quinoa does. Of course fresh fish (especially wild caught pacific ocean or river Salmon) is best.

Finally I have utilized many protein powders but the two best I have found so far are:
1581453970362.png
Garden Of Life offers the most complete option that I have found at a decent price. Be sure to get the "plant-based protein" and not the "whey" based option.

1581454161523.png
Epic is reeeaallyyy clean burning and really effective, but can be a bit harder to find in stores and is a bit pricier as well.

1581454290205.png
Finally, Raw Fusion was the most effective I have encountered for straight building muscle and muscle mass....although I usually dont use it because Im trying to cut weight for competition, not add mass.

KungFu is correct though, burning fat can provide the energy to build muscle, but you dont actually transfer one to the other. If your body is in a state of activity and doesn't have enough nutrients to power you through it, thats when the fat cells get burned in order to fuel the continued, peak activity. But they dont actually, directly transfer from one to the other.
 

morita

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Joined
Aug 19, 2018
Messages
815
Hardgainer sounds like the way to go for you and actually, sounds like you are already there. My advise is to experiment in the gym.... Crossfit/Hitt/Body Pump & etc. classes can be very beneficial as can working w/straight power/Olympic lifters. I also advise tho that you dont get too reliant on the atmosphere in a gym. Those facilities are good, but running around in a forest throwing around heavy rocks and lifting logs and etc. is just as valuable.

As for diet, very cool that you are up on the natural protein and anti-inflammatory food sources. Turmeric is good for that but I think it requires some black pepper in order to activate those qualities in the spice. Cinnamon can be a good appetite suppressor as well for when you are trying to add pure muscle and no fat. Legumes/beans/rice offer good protein but quinoa offers a complete source of protein whereas the others must be added together or with other foods to hit all the marks quinoa does. Of course fresh fish (especially wild caught pacific ocean or river Salmon) is best.

Finally I have utilized many protein powders but the two best I have found so far are:
View attachment 32024
Garden Of Life offers the most complete option that I have found at a decent price. Be sure to get the "plant-based protein" and not the "whey" based option.

View attachment 32025
Epic is reeeaallyyy clean burning and really effective, but can be a bit harder to find in stores and is a bit pricier as well.

View attachment 32026
Finally, Raw Fusion was the most effective I have encountered for straight building muscle and muscle mass....although I usually dont use it because Im trying to cut weight for competition, not add mass.

KungFu is correct though, burning fat can provide the energy to build muscle, but you dont actually transfer one to the other. If your body is in a state of activity and doesn't have enough nutrients to power you through it, thats when the fat cells get burned in order to fuel the continued, peak activity. But they dont actually, directly transfer from one to the other.
I personnally don't use protein shakes but thanks for mentionning the brands, it might benefit other posters who are passing by.

Cinnamon can be a good appetite suppressor as well for when you are trying to add pure muscle and no fat.
I never knew.
 

morita

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Aug 19, 2018
Messages
815
I made some research and turns out companies are pushing protein because they want to sell protein shakes.
(At 5:10 she talks about it. It all about business.)

This is actually the daily macros you need, you can reach your protein goals without taking supplements. I use that app called "fitbit" to track my food.
how much macros do you need.png
 
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