PROPER SQUAT FORM PROBABLY ISN’T WHAT YOU THINK

There is a lot of discussion about proper squat form, do squats make your butt bigger, and are they really that important overall. First, allow me to address why I think they’re critical for even the most casual bodybuilder, male or female.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

There is a lot of discussion about proper squat form, do squats make your butt bigger, and are they really that important overall. First, allow me to address why I think they’re critical for even the most casual bodybuilder, male or female.

 

Heavy squats increase full-body strength and muscle growth because they:

Activate your central nervous system in such a way that it releases a flood of natural muscle building hormones.

 

Technically work your whole body (especially lower-back and abs), not just your legs.

 

According to an anabolic study done by the University of Texas, FLEX Magazine concluded:

 

The squat produced higher testosterone and GH and also cortisol levels immediately post-exercise and at 15 and 30 minutes of post-exercise.

 

Squats are clearly efficient at building a strong body, and truly one of the best uses of your time in the gym. Not to mention, heavy squats burn a ton of calories because they are so demanding on the body. Just notice your heartbeat the next time you execute an intense set; my heart feels like it’s beating out of my chest sometimes. I know, it’s somewhat odd that a simple “leg exercise” will affect your whole body in this way, but just ask any gym rat that you’ll notice strength gains in all of your other lifts as well.

 

Anatomical Variations

 

Before I delve into “proper form” I want to point out that we are all shaped differently, and in fact our hip joints can vary person to person in terms of shape and movement.

 

This means the info below is nothing more than a starting place using solid fundamentals, but ultimately you have to find the squatting movement that feels right for you.

 

How to do squats

 

One of the most persistent myths in the conventional exercise paradigm is that squats below parallel are bad for the knees. It doesn’t help that MDs, physical therapists, orthopedic surgeons, and chiropractors with good intention perpetuate this belief. On the other hand, well-experienced weightlifting professionals such as strength training coaches, bodybuilders, powerlifters, and enthusiasts like myself are willing to observe the movement of the knees and hips for a more accurate assessment.

 

The below-parallel (hips just below the knees) squat position is a perfectly natural position for the human body. Before the invention of the couch, humans historically spent time squatting as a resting position. Just look to the indigenous people of today for that matter, and all of them rise from the squatting position without injury.

 

The truth is, we’ve probably been squatting since homo sapiens had hips (even monkeys squat), and gradually loading this natural movement with a weighted barbell doesn’t suddenly make it a bad idea if you do them correctly.  On the other hand, if you’re doing 100’s of squats as calisthenics, you’re going to get sore knees because of the volume of repetitions.

 

According to author Rob Faign, “There is a perverse situation prevailing in gyms across America: People are doing the right exercise (squats) the wrong way (half-way down) for the right reason (to protect their knees).”

 

Squat are a hips movement, the knees just go along for the ride; if you squat down, your knees have to bend, but they shouldn’t take the majority of the stress. This job is better suited for the hips because they are completely surrounded by muscle.

 

Squatting with correct form drives the hips back and the knees out to the side a little during the descent. This puts the majority of the force on the hips where it belongs, and the reason why squats using heavy weight (with proper form) at five reps per set won’t hurt your knees.

 

The full squat (past parallel) is not only safe for the knees, it strengthens the muscles that operate and protect the knees.

 

Execution

 

  1. Head up, chest up, abs in, stance should width, and butt back; maintain this form throughout the full movement.

 

  1. Squat down until your hip joint is lower than your knees (known as “below parallel”). The trick is to observe your hip joint, not your thighs because depending on the size of your thighs your squat may appear to be less deep than it truly is.

 

  1. Breathe out and drive up through your heels (keep the balls of your feet on the ground).

 

  1. Drive your knees out the same way you did on the way down, and squeeze your butt at the top to fully engage your glutes.

 

Going Deeper… In Explanation

 

I clipped the following from an article about how to do squats in HuffingtonPost.com that goes a little deeper:

 

“The quadriceps muscles on the front of the thigh attach to the tibia (the shin bone) just below the kneecap, on the bump at the top of the bone on the front. When they pull on the knee, the force is directed forward relative to the knee joint. Balancing this forward force is the backward pull from the hamstrings, which attach on either side of the same bone (the top of the tibia). When the hamstrings are positioned correctly by the hips moving back and the torso leaning forward, the backward pull from the hamstrings balances the forward pull from the quads. This balance is optimum when the hips drop just below the level of the knees.

 

Partial squats have a marked tendency to leave the hamstrings — and their important backward-directed tension that protects the knees — out of the movement. This is because partial squats are so often performed with a more vertical back, either accidentally or due to poor instruction.

A partial squat also allows the use of much heavier weights, because you don’t have to move them as far… As a general rule, if the bar is so heavy that you cannot squat below parallel with it and stand back up, it’s too heavy to have on your back.”

 

Squat Tips

 

  1. Always warm up with 1-2 sets using just the bar, even if you’re planning on squatting 405 lbs.

 

  1. Engage your body and core by keeping it tight the entire time; critical for heavy weight lifting.

 

  1. Starting Strength is probably the best book for beginners hands down.

 

  1. Westside Barbell is where the pros turn for advanced advice on strength training and form, here’s a great article by them Squatting 600lbs Easy.

 

Bottom Line: Go Deep

 

Proper squat form executed correctly, work all the leg muscles, hips, glutes, back, abdominal muscles, and damn near every other muscle in your body (even forehead), whereas half squats focus primarily on the quadriceps and risk pain and anguish.

 

The added bonus with going deep… is that it will protect the spine/neck, and knees; this is what allows us to safely, and progressively, life heavier weights using this form.

 

Do squats make your butt bigger?

 

Yes, squats make your butt bigger. However, a more accurate statement is that developing your glutes can enhance your butt and make it tighter, firmer, and more desirable. I’ve had women come to me and say that they already have a big butt and scared to do squats because they don’t want it to grow even larger.

 

This is a reasonable concern, however, the reality is… I have never seen a situation in which squats made someone’s ass look less desirable. In all cases it enhances the look and feel, and even if you have “a$$ for days,” squats will refine what you have already.

 

Bottom line is that no one ever wrote a song about a woman with a flat butt.

 

For better understanding about proper squat form, watch the below 2 videos –

 

SQUATS FOR BEGINNERS | 3 Easy Tips for Better Squats Form!

How To Squat Properly: 3 Mistakes Harming Your Lower Back (FIX THESE!)

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Bodyweight Workout Routine to Build Muscle and Strength

 

5 MYTHS OF VEGETARIAN BODYBUILDING

Myths of Vegetarian Bodybuilding - Whether you’re a lifelong vegetarian or just recently started phasing meat out of your meals, you’ve probably been confronted with some misconceptions about your dietary choices. Society has led us to believe that we need to eat meat in order to grow big and strong, but that’s not necessarily true. It’s time to pull back the curtain and debunk the vegetarian myths that makes bodybuilders reluctant to consider adopting a plant-based diet.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

Whether you’re a lifelong vegetarian or just recently started phasing meat out of your meals, you’ve probably been confronted with some misconceptions about your dietary choices. Society has led us to believe that we need to eat meat in order to grow big and strong, but that’s not necessarily true.

 

The good news is that there’s a much healthier way to build a strong, beautiful body: vegetarian bodybuilding.

 

It’s easier than you think to eat more plants and little to no meat. You just need to rethink your protein sources and follow a well-informed meal plan to accommodate your fitness goals.

 

You can even be a part-time vegetarian and still benefit greatly.

 

It’s time to pull back the curtain and debunk the vegetarian myths that makes bodybuilders reluctant to consider adopting a plant-based diet.

 

Myth #1: Vegetarians Don’t Get Enough Protein

 

This is the most common myth about vegetarian bodybuilders and athletes. While a meat-based protein diet looks more convenient on the surface, a little education and reconditioning go a long way. As a vegan, I get all the protein I need these days, and without much effort.

Although I derive protein from multiple food sources, my primary whole-food protein sources are:

 

  • Quinoa
  • Tofu
  • Black beans
  • Almonds

 

Of these, only quinoa and tofu are complete* proteins.

 

However, I also utilize combinations of incomplete proteins to make up a complete protein meal. For instance:

 

  • Peanut butter and sprouted bread
  • Beans and rice

 

Incomplete proteins don’t need to be eaten at the same time in order to be used by the body effectively, as once was thought. You just need to eat these complementary proteins within 24 hours.

 

Last but not least, I consume plant-based protein shakes throughout the day that make up to 40-50% of my daily protein needs. As a vegetarian bodybuilder it’s almost impossible to dial in my macronutrient ratios otherwise. This practice is consistent with almost every vegetarian bodybuilder I’ve interviewed as well.

 

Here’s a dairy-free recipe I use: Peanut Butter-Mocha Protein Shake.

 

Ingredients

 

  • 2 shots espresso, or 1 cup organic iced coffee
  • 1 tsp all-natural, no sugar added peanut butter
  • ½ ripe banana
  • 4 tbsp. rolled oats (use 2 tbsp for lower carb)
  • 1 cup coconut milk
  • 1 serving chocolate protein powder
  • 1 tbsp. chia seeds
  • 6 ice cubes

 

Serves 1

 

*Complete proteins contain all nine essential amino acids your body requires daily, and they are often referred to as high-quality proteins and necessary for optimal muscle growth. Your body breaks down the protein into amino acids, which repair and build tissues in your body, provide energy, and perform numerous other body functions. 

 

Myth #2: Vegetarian Diets Are Deficient in Essential Nutrients

 

Many people believe that vegetarian diets lack the nutrients that bodybuilders need to sustain energy for physical exertion. Although there’s some truth behind this myth, it can be easily overcome with vitamin-rich foods and natural supplements.

 

On a vegetarian diet, you need to closely monitor your intake of vitamin B12, iron, and zinc, because plant-sourced nutrients are absorbed differently in the body than meat-sourced nutrients.

 

In fact, research published in the “Journal of Clinical Chemistry” found that over 60% of vegetarian test subjects were deficient in vitamin B12, supplements of which are regularly prescribed by doctors.

 

While you could easily just pop a pill, the best source of nutrients always comes from whole foods. Try incorporating more of these foods into your vegetarian diet to compensate for the absence of meat-sourced nutrients:

 

Foods rich in vitamin B12:

 

  • Nutritional yeast
  • Organic spinach
  • Soy milk
  • Yogurt
  • Foods rich in iron:
  • Breakfast cereals
  • Beans
  • Eggs
  • Raisins and prunes
  • Dark green leafy vegetables

 

Foods rich in zinc:

 

  • Legumes
  • Nuts
  • Seeds
  • Tofu

 

Myth #3: Vegetarians Can’t Build Sizable Muscle or Strength

 

No credible scientific or medical evidence exists to support the idea that vegetarian bodybuilders can’t achieve the same or superior muscularity, proportion, symmetry, and definition as their meat-eating counterparts. Those who say different can only point to biased antidotes, not real science.

 

Just ask Germany’s strongest man and first ever “Vegan Athlete of the Year,” Patrik Baboumian what he thinks about this myth. His personal bests: Bench 210kg (462lbs), squat 360kg (793lbs), and deadlift 360kg (793lbs).

This man is a beast, plain and simple.

 

Patrik became a vegetarian in 2005, and he was unsure about how it would affect his performance and strength. Naturally, he expected at least a small inverse effect on both.

Patrik was shocked to find that he was actually making solid gains in muscle mass and strength with a vegetarian diet.

 

So, what fuels this strongman? Patrik’s main protein sources are tofu, nuts, beans, and soy milk. His sources of carbohydrates are oats, rice, potatoes, and tons of fruits and veggies. As for the remaining calories and macros needed to gain muscle and strength, he uses soy-based protein shakes to fill in the gaps.

 

I have a similar nutritional profile and outlook. My diet includes complete proteins in combination with complex carbs and healthy fats, and I have no problem making consistent gains.

 

There are many more examples of vegetarians who dominate, and they’re likely to grow in the months and years to come.

 

Vegetarian bodybuilders also tend to have more energy than their meat-eating competitors, meaning they can train harder, last longer, and compete better. One thing seems definitely clear: they are happier and less stressed.

 

Think back to how you feel after eating a huge dinner of meat and potatoes. Heavy foods require a great deal of energy to digest, resulting in lethargy and less energy for your workouts. A plant-based diet is an advantage in bodybuilding—you will recover faster and have more energy.

 

Myth #4: All Vegetarians Are Healthy

 

Just because someone considers themselves vegan or vegetarian doesn’t necessarily mean their diet is healthy. Poor food choices are poor food choices, regardless of dietary orientation. Ice cream sundaes, chips, and french fries can be considered “vegetarian foods,” but they certainly aren’t healthy options.

 

Numerous studies, however, show that those who follow well-balanced vegetarian diets have a lower incidence of obesity and fewer chronic health problems, including some cancers, heart disease, diabetes, and stroke.

 

Myth #5: Vegetarian Diets Are Boring

 

It’s a common misconception that vegetarian diets seem repetitive and mundane when you compare them to meal plans that are packed with animal products. In actuality, eliminating meat from the equation actually forces you to vary your diet more than ever.

 

Let’s be honest here for second, bodybuilders and fitness competitors are subjected to a limited menu anyway, so I’m not sure what all the fuss is about.

 

After interviewing several vegetarians, it became clear to me that they were enjoying a wide range of foods and didn’t feel limited.

 

Experiment with vegetarian dishes from ethnic cuisines with unique ingredients and exotic spices that you’ve never tried before. Pick up a couple vegetarian cookbooks at your local bookstore, or do a quick online search for protein-rich vegetarian food to fuel your inspiration.

 

The Future of Fitness

 

Fear of the unknown accounts for almost every myth about vegetarian bodybuilding. It’s time to wake up to the power of plants.

 

Let’s face it, the meat industry is a powerful juggernaut that has encouraged our eating habits for decades now. I’m not saying meat itself is the problem. It’s the way meat is being produced that’s the problem.

 

I used to think that eating more plants and less meat was unappealing and too much of a challenge. Then I realized that being a vegetarian isn’t a chore—it’s a choice. And a good one. Eating more plants and less meat is better for our bodies and our planet.

 

In a pleasure-seeking society, we also forget that the purpose of nutrition isn’t pleasure. It’s health. A vegetarian diet doesn’t have to be boring by any means. Instead of following the outdated paradigms of the past, pave your own way to nutritional success.

 

We can retrain ourselves to eat what’s healthy instead of what’s easy. If you’re worried about the social pressures or being insulted, please check out “How to Tell People That You’re Vegetarian” for some guidance.

 

Instead of succumbing to the long-standing myths perpetuated by cut-and-paste articles spread throughout the Internet, it’s important to learn the truth about building muscle without meat.

 

The good news is, we are witnessing more health-conscious athletes move toward plant-based nutrition. The market reflects what’s in demand, and we are starting to see this movement go mainstream.

 

For more information about gaining lean muscle mass by eating a whole food, plant-based diet check out vegetarianbodybuilding.com.

 

For topics related to the myths of vegetarian bodybuilding, watch this video – VEGAN DIET: Dispelling The Biggest Myths

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Myths of Vegetarian Bodybuilding

 

ARE STEROIDS VEGAN?

Are steroids vegan? I wrote this article because it appears that “are steroids vegan” is a popular search on Google these days. To the best of my knowledge, steroids are not vegan*.*But steroids are technically vegetarian. Steroids are found in animals, plants, and even fungi. All steroids are manufactured in cells from the sterols lanosterol (animals and fungi) or cycloartenol (plants).
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

I wrote this article because it appears that “are steroids vegan” is a popular search on Google these days.

 

To the best of my knowledge, steroids are not vegan*.

 

*But steroids are technically vegetarian.

 

Steroids are found in animals, plants, and even fungi. All steroids are manufactured in cells from the sterols lanosterol (animals and fungi) or cycloartenol (plants).

 

From a nutritional standpoint, vegetarians and vegans don’t need anabolic steroids to bulk up any more than meat-eaters. Vegetarian and vegan bodybuilders tend to be health-conscious people, so they are more likely to shun performance-enhancing drugs.

 

As vegan bodybuilder, Billy Simmonds commented, “I laugh at the drug tests. I don’t even eat meat!”

 

ATTENTION: This is not an endorsement of steroids. In no way, am I suggesting that you should use them!

 

As you know, some bodybuilders decide to take steroids to boost their performance and aesthetics. In moderation, my research shows that not all steroid use is inherently bad.

 

However, there’s a tendency for their abuse because they work so well.

 

Let’s take a look at how steroids affect the body, and how a vegan or vegetarian bodybuilding diet can help.

 

Steroids Used by Bodybuilders

 

According to the editors at Steroid.com, an unbiased resource that does not promote, discourage, or sell steroids, there are 32 common types of anabolic androgenic steroids used for performance and therapeutic purposes. These are a few of the most common ones used:

 

  • Anavar (oxandrolone) to promote mass and strength
  • Winstrol (stanozolol) for cutting
  • Anadrol (oxymetholone) to promote conditioning in cutting cycles
  • Dianabol (nandrolone-sypionate) to promote mass, strength, and muscular endurance
  • Tren (trenbolone-enanthate) for extreme metabolic enhancement, cutting, mass and strength
  • Testosterone to promote mass, strength, and muscular endurance

 

How Steroids Work

 

Steroid hormones stimulate certain parts of muscles, and this stimulation causes an increase in the production of proteins – one of the many chemicals associated with building muscle mass.

 

According to Thomas D. Fahey from the Exercise Physiology Laboratory at California State University, steroids work by stimulating receptor molecules in muscle cells, which activate specific genes to produce proteins.

 

“The effectiveness of anabolic steroids is dependent upon unbound receptor sites in muscle,” he wrote. “Intense strength training may increase the number of unbound receptor sites. This would increase the effectiveness of anabolic steroids.”

 

Short-Term Side Effects

 

A medical study published in Sports Medicine found that short-term administration of steroids can increase strength by about 5-20% and increase body weight in increments of 2-5 kilograms. However, the study found that steroids had little to no effect on fat mass or athletic endurance.

 

Regardless of diet choices, bodybuilding steroids may result in the following short-term side effects:

 

 

The Center for Substance Abuse Research cites the following as short-term physical side effects of anabolic steroids on both men and women:

 

 

Long-Term Side Effects

 

There are absolutely no long-term scientific studies done on steroids as of today despite the bombardment of how media portrays the topic. Only speculation and antidotes exist. That being said, here are three “strong possibilities” for long-term physical side effects of anabolic steroids:

 

  • Reduced sexual functioning
  • Liver damage (oral steroids)
  • Reproductive organ impairment

 

How Eating Plants Can Benefit Steroid Users

 

Without exception, proper nutrition is the best supplement for any bodybuilding training routine. According to fitness expert and author, Gary Matthews, “Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle.

 

“Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.”

 

Whether taken intravenously, intramuscularly, orally, or topically, the way steroids work in the body is very complex. If you’re going to take steroids, you’re best off keeping your diet as simple as possible.

 

Since vegetarian diets tend to be rich in high-quality protein and complex carbohydrates, plant-based meals are well suited to process steroids in the body.

 

Your body can only utilize steroids if enough protein is present, so you must get enough plant-based protein in your diet. Since steroids have a cholesterol nucleus in their structure, you need to have enough cholesterol in your diet to synthesize the steroids.

 

As strength coach, Mark Rippetoe, and Lon Kilgore, Ph.D. point out in their book, Practical Programming for Strength Training, cholesterol is a precursor to testosterone production in the body.

 

Since steroids can cause blood potassium levels to decrease, you’ll need to get enough potassium in your diet. And if you’re taking oral steroids, which irritate the gastric mucosa and increase HCL secretions, you’ll need to eat foods that neutralize HCL levels.

Dr. John Berardi, Ph.D., author of The Metabolism Advantage points out that dietary fats also come into play because they assist the body’s natural functioning and are critical to tissue regeneration.

 

While taking steroids, it’s also important to eat five or six meals per day, at the same time each day. Research has shown that regular meals in short intervals induce the body to continuously release insulin.

 

This is key since insulin transports amino acids to the muscle cell and the body is in an anabolic state. An irregular eating schedule is counterproductive to your fitness routine.

 

Vegetarian Foods to Eat While Taking Steroids

 

  • Protein-rich foods like quinoa, soy milk, seitan, and peanut butter
  • Complex carbohydrate-rich foods like zucchini, potatoes, beans, and asparagus
  • Cholesterol-rich foods like eggs with yolk, dried fruits, cashews, and almonds
  • Potassium rich foods like bananas, apricots, and dates
  • Foods that neutralize HCL like bananas, yogurt, and ginger

 

Foods to Avoid While Taking Steroids

 

  • Spicy foods
  • Alcohol and carbonated drinks
  • Lemons, oranges, and other citric fruits
  • Coffee and tea with caffeine
  • Salty foods

 

Veganism Is Typically Not Anabolic

 

Eating a vegan diet does not cause extraordinary muscle growth. Generally speaking, a vegan diet consists of a lot of carbohydrates, low fat, and low protein. These are virtually the worst conditions to build muscle and for natural testosterone production (testosterone is derived from cholesterol).

 

Vegan bodybuilders have to work hard to engineer their meal plans towards a low-carb, high-fat, high-protein diet. Adding coconut oil, MCT oil, avocado, veggie burgers, vegan protein powders and you can get back in the game easily.

 

What this means:

 

Yes, it is harder to build muscle from a standard vegan diet, but not impossible, and you can make the suggested modifications to get into an anabolic state.

 

Summary

 

While some vegetarian and vegan bodybuilders view their dietary choices as a form of rebellion against steroid culture, others depend upon steroids to supplement their fitness routine.

 

Most medical professionals advise against steroid use for performance purposes, but there are ways to lessen the side effects if you choose to use them.

 

Whether or not you choose to use steroids is a personal choice.

 

Our goal here at VegetarianBodybuilding.com is not to pass judgment, but to reveal the facts.

 

A plant-based diet won’t eliminate the negative side effects caused by steroid use, but it can help provide your body with the natural nutrients it needs to restore balance.

 

For topics related to steroids vegan, watch this video – What Happens When You Take Steroids?

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Facts about Steroids Vegan

 

TOP 8 VEGETARIAN BODYBUILDING FOODS FOR BUILDING MUSCLE

Vegetarian Bodybuilding Foods for Building Muscle - A well-planned, protein-rich diet that’s high in calories can largely help with muscle development. Whole grains, legumes, seeds, and nuts as well as certain fruits and vegetables are the best nutrient sources for vegans and vegetarians.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

It is common knowledge that the most potent sources of proteins for muscle building and development come from animal meat such as pork, lean beef, poultry, and fish.

 

So, does this necessarily mean vegetarian bodybuilders and athletes don’t stand a chance at achieving that lean and chiselled physique?

 

Of course not!

 

Just take a look at horses, cattle, gorillas, rhinos, and oxen: they are among the strongest and most muscled animals you’ll see, yet they’re herbivores, meaning they get all their energy and sustenance from plants.

 

For humans, a well-planned, protein-rich diet that’s high in calories can largely help with muscle development. Whole grains, legumes, seeds, and nuts as well as certain fruits and vegetables are the best nutrient sources for vegans and vegetarians.

 

What is most important is that there must be a highly nutritious diet that provides a calorie surplus and that you hit the weights hard enough to stimulate the muscle to grow.

 

The 3 Most Important Nutrients You Need to Build Muscle

 

To achieve a lean and chiselled physique, you will need the right nutrition, proper training, and a great deal of discipline and commitment.

 

Building muscle requires a strict and well-planned diet consisting of the three most important muscle-building nutrients: proteins, carbohydrates, and fats.

 

Proteins

 

If you’re targeting to build muscles in all the right places, your body should receive a constant supply of protein all day long. Proteins are your main source of energy, and the body needs lots of it to perform vital functions.

 

Proteins are also crucial for building lean muscle mass and replacing aging or damaged cells in the body.

 

Proteins are created in the body by the condensation of amino acids, which are the main building blocks of tissues and muscles. Without amino acids, it would be impossible to build, maintain, and repair muscle tissues.

 

There are 20 known amino acids, which are classified as essential and non-essential. Nine of these are essential and must be obtained by eating certain foods because the body cannot create them on its own.

 

The other 11 are non-essential, meaning they already exist and are synthesized by the body.

 

Carbohydrates

 

Carbohydrates function primarily to provide the body and brain with energy. It is important for the body to receive an adequate amount of carbs to promote fat metabolism and spare the use of protein for energy.

 

It is worth mentioning, however, that you should choose your carbs wisely. Take more of complex carbohydrates like cereals, whole grain, and legumes — it takes more time for the body to digest them, so they can provide you with continuous energy for extended periods.

 

As a point of reference, your daily calorie intake should comprise between 50-60 percent complex carbs.

 

Fats

 

Fats are among the most misunderstood nutrients, possibly because of what the term connotes. Just as there are good and bad carbohydrates, certain fats can be healthy. In fact, fats are among the best sources of energy.

 

Compared to carbohydrates and protein, fats (also known as lipids) contain twice as many calories in each gram. Because they have high caloric values, fats supply more energy and enhance your satiety better. They also help protect vital organs and balance hormonal functions in the body.

 

Unsaturated fats are the good fats that come mainly from nuts, seeds, vegetables, and fish.

Those coming from plant sources and natural oils are mostly rich in linoleic acid, a polyunsaturated fat that has been found to lower the risk of heart disease.

 

If you’re targeting to build muscle, healthy fat should comprise approximately 30 percent of your daily calorie intake.

 

Building Muscle with Vegetarian Foods

 

At first glance, it may seem quite difficult to build muscle and gain mass following a strictly vegetarian diet. However, you’ll be amazed to learn that there is a wide selection of plant-based foods that are packed with protein, healthy fats, and complex carbohydrates that can help with muscle building.

 

1) Quinoa

 

Talk about hitting more than two birds with one stone, and quinoa is it! Quinoa contains ALL nine essential amino acids that the body cannot produce, making it a totally complete protein food for muscle building.

 

Quinoa is also loaded with complex carbs, making it an ideal energy source for even the most grueling workout routines.

 

This grain crop is grown primarily for its edible seeds and is cooked just like rice. A cup of cooked quinoa provides eight grams of protein in addition to iron, magnesium, and calcium, which are all vital for the regulation of muscle tone.

 

Extensive studies have shown that quinoa can enhance production of growth hormone factor-1 (IGF-1), which is essential to long-term muscle growth.

 

2) Beans and Legumes

 

Legumes are a class of vegetables that includes beans, peas, and lentils. They are typically rich in protein and fiber and are a significant source of potassium, folate, magnesium, and iron.

 

Kidney beans, chickpeas, and pinto beans are among the more common options you can include in a protein-rich, muscle-building vegetarian diet. A cup of chickpeas, for instance, supplies 40g of protein, 120g of carbohydrates, and almost 8g of unsaturated fat.

 

Beans and legumes also help you achieve optimum digestive health by regulating bowel movements. Additionally, they boost insulin response and enhance nutrient absorption, two major bodily functions that are essential for muscle growth.

 

3) Nuts

 

Nuts are among the best foods that bring amazing results when it comes to bodybuilding. They’re crunchy, delicious, and rich in protein and healthy calories. Almonds and cashews are your best choices since they’re packed with fats, protein, and fiber.

 

They provide high levels of energy and leave you with a calorie surplus even after hitting the gym.

 

An ounce of cashew loads up 150 calories, while a cup of almonds supplies 30 grams of protein and over 70 grams of unsaturated fats. Take a pack of nuts wherever you go. They’re convenient to snack on any time of the day.

 

4) Seeds

 

Seeds form part of the ideal vegetarian diet designed for muscle building because they are packed with proteins and fibers. Additionally, they are rich in essential fatty acids that help reduce inflammation and enhance the recovery process following your workouts.

 

Flax seeds, chia seeds, sesame seeds, and sunflower seeds are among the top choices of fitness buffs. They usually sprinkle flax seeds or chia seeds on nourishing smoothies for a perfect post-workout beverage. Seeds also make great additions to curries and salads.

 

5) Fruits

 

While fitness enthusiasts will normally avoid fruits because they are rich in fructose (fruit sugar), certain fruits like apples, bananas, cantaloupes, and strawberries are perfect when you are building muscle.

 

They are rich in fiber, vitamins, minerals, and complex carbs (the good kind), which are all crucial for increasing lean muscle mass. Fruits are best taken at breakfast and post-workout.

 

6) Cultured Non-dairy Foods

 

Cultured fermented products work like magic when you’re building muscle because they have more calories and contain probiotics that enhance the digestive process. In so doing, the body breaks down food quite efficiently, so it is able to absorb maximum levels of calories and nutrients for muscle building.

 

7) Leafy Green Veggies

 

Much of our attention is focused on proteins when it comes to muscle building. However, leafy, green vegetables also play a significant part in attaining that chiselled look.

 

In particular, leafy greens like spinach, kale, and romaine lettuce as well as avocado, beets, and squash are packed with vitamins, calcium, and folic acid, which help reduce inflammation, enhance muscle concentration, and offset the harmful consequences of oxidative stress.

 

Antioxidants found in leafy greens also help accelerate muscle and tissue repair and recovery.

 

8) Plant-Based Protein Powder

 

Part of the success of any muscle building program is speeding up results and preserving the gains. Plant-based protein powders are just the thing for a highly nutritious source of protein that’s super convenient!

 

Protein shakes are perfect pre-workout foods that help boost nutrient absorption and promote optimal muscle growth.

 

Because they contain both carbs and proteins, bodybuilding shakes provide a steady supply of energy, enhance protein synthesis, and improve blood flow to the muscles.

 

Additionally, they help prevent muscle weakness and lessen instances of unnecessary muscle breakdown.

 

For more ideas about vegetarian bodybuilding foods for building muscle, watch this video – How to Build Muscle on A Vegan Diet – The In-Depth Guide

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegetarian Bodybuilding Foods for Building Muscle

 

What is the Best Way to Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes?

Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes - Did you know that one of the most common causes of vertigo is Meniere’s disease? If not, it is! But this has been frustrating scientific researchers for years, as they have no idea why it did? There is some good news however – recent studies published in the International Journal of Molecular Sciences have found the cause. Not only this, they’ve even named an everyday food that could be used to treat it!
CLICK HERE TO DISCOVER HOW YOU CAN HEAL YOUR VERTIGO AND DIZZINESS PERMANENTLY IN JUST 15 MINUTES

 

Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes -This “Massage” Cures Vertigo

 

There have been so many natural medicines and treatments to come out of China, all of which are commonly used in the West today – acupuncture being number one.

 

Maybe you’ve already been brave enough to try it for yourself, but this isn’t the only effective treatment the Chinese have gifted us with.

 

According to a new study published in the journal Complementary Therapies in Clinical Practice, there’s another contender striving to take the crown for the best alternative Chinese therapy, and it’s also said to effectively treat vertigo.

 

Cervical vertigo is a common cause of extreme dizziness.

 

It can be caused by spinal injuries, poor back and neck posture, neck injuries, whiplash, or any other condition that ruins the alignment between your neck and your head.

 

The spinning sensation is thought to stem from blood vessel damage and poor blood flow from your neck to your brain or inner ear.

 

Like acupuncturists, tuina practitioners believe that blockages in energy flow cause disorders and illnesses. It uses the same energy points and acupoints as acupuncture does to improve the flow of qi through your body.

 

The big difference is that, while acupuncture uses needles, tuina uses massage with various hand movements and different pressure strengths.

 

The researchers wondered how useful tuina would be for the treatment of this type of vertigo, so they consulted studies that had already been published to find out.

 

After searching through nine scientific databases, they found nine studies that addressed this question. They included only randomized controlled trials in their analysis. This is the strongest type of study and is the holy grail of scientific research if it is performed correctly.

 

When combining the studies, they discovered that tuina was 11 percent more effective than normal massage therapy was at relieving cervical vertigo.

 

Two of the studies reported that tuina was on average 40 percent more effective than acupuncture and 17 percent better than betahistine mesilate, an anti-vertigo drug.

 

Tuina has no intolerable negative consequences and is, therefore, safe.

 

To Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes – If you have a massage place that offers tuina in your area, I highly recommend trying it. But for the best method to cure vertigo, just do the easy exercises, explained here, for about 15 minutes each day

 

Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes -This Food Eliminates Vertigo Symptoms

 

Did you know that one of the most common causes of vertigo is Meniere’s disease?

If not, it is! But this has been frustrating scientific researchers for years, as they have no idea why it did?

 

There is some good news however – recent studies published in the International Journal of Molecular Sciences have found the cause.

 

Not only this, they’ve even named an everyday food that could be used to treat it!

 

From previous studies they found Meniere’s disease is caused by neurotoxic damage to the hearing and the balance organs in our ears.

 

These studies had also linked this damage to oxidation.

 

The most common symptoms of Meniere’s disease are vertigo, hearing loss, and tinnitus and there is currently no treatment for it.

 

Researchers wanted to test levels of oxidation and inflammation in those with Meniere’s disease. They also wanted to test a mushroom called coriolus versicolor to see whether it could reduce such oxidative and inflammatory processes, as previous studies had concluded that it could.

 

They used 40 volunteers aged just below 50, who had been diagnosed with Meniere’s disease and had experienced at least two spontaneous episodes of vertigo that lasted for at least 20 minutes, unexplained hearing loss on at least one occasion, tinnitus, and fullness in the ears.

 

22 participants took mushroom extracts and the rest did not have any treatment over a period of two months.

 

The subject’s urine and blood samples were taken at the beginning and the end of the study to test for oxitive and inflammatory compounds.

 

At the start, they found substantially higher levels of inflammation and oxidation than they would have expected in healthy participants.

 

By the end of the study, they discovered that those on the mushroom treatment had reduced levels of these compounds in their blood and urine. Other areas also improved, such as hearing and tinnitus.

 

However, vertigo did not differ much between the two groups, which researchers could not quite explain.

 

They concluded vertigo symptoms are possibly harder to treat and it may take more than two months to cure and a higher dose of the mushroom supplement may be needed. If so, it is a good idea to supplement treatment with vestibular rehabilitation, which helps you retrain your brain.

 

You can try these mushrooms, which are commercially available, BUT they’re not enough to get rid of your vertigo. To stop the vertigo and dizziness symptoms forever in 15 minutes – For this, you need to follow these simple exercises to get rid of it, starting from today…

 

Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes -Surprising Cause of Vertigo and Dizziness

 

Traumatic brain injury is a common cause of dizziness, making this one of the hardest to treat because it stems from an actual brain injury rather than from a temporary balance problem.

 

We typically associate traumatic brain injuries with sport, but a new study in the journal Brain Injury shows that there is another worrying cause of brain injuries and dizziness, and it happens in many households…

 

Recent studies have found that domestic violence also causes brain injuries.

 

Researchers wanted to establish how common it was for domestic violence victims to suffer from traumatic brain injuries.

 

18 female victims of domestic violence were given questionnaires to assess their symptoms and the severity of them.

 

Every participant reported at least one instance of traumatic brain injury, with most of them reporting more than one.

 

Key symptoms from the domestic violence induced injuries included anxiety, drowsiness, dizziness, and problems with memory and concentration.

 

These are important findings, as millions of women worldwide experience this type of violence daily; it also proves traumatic brain injuries aren’t limited to sport.

 

Usually, unlike sport-related brain injuries domestic violence ones aren’t a one off. However, because of the stigma connected to domestic violence, the victims don’t often seek help and don’t know they have potentially life-threatening brain injuries.

 

Like all other forms of dizziness, dizziness caused by traumatic brain injuries can be treated surprisingly easily at home, but it must be diagnosed and acknowledged before people will even think of addressing it.

 

If you’ve been a victim of domestic violence, it’s imperative you seek medical attention and help.

 

Watch this video – How to Cure Vertigo: 15 MINUTES Exercise To Cure Vertigo

BUT in the meantime – and no matter what caused your vertigo – you can stop the vertigo and dizziness symptoms FOREVER in 15 minutes by following these simple exercises that take no effort at all

 

This post is from the Vertigo and Dizziness Program, which was created by Christian Goodman. This is natural vertigo treatment program created for people who are looking for the most effective vertigo home remedies, that utilizes the power of exercises to permanently eliminate vertigo symptoms.

 

This will help to eliminate tension and improve your blood flow and balance. From this Vertigo Relief Program, you will learn to strengthen your tongue, achieve whole-body balance, relieve tension and enhance your overall well-being.

 

To find out more about this program, click on Stop the Vertigo and Dizziness Symptoms Forever in 15 Minutes