What is the best muscle mass gainer?


If you have the desire to increase your muscle mass, or at least maintain the muscles you already have built, you need to consume a lot more protein after working out than you would if you didn’t workout. Using muscle mass gainer supplements is an effective and popular way to restore your body’s protein balance. Mass gainers provide enough calories to gain muscles faster and offer maximum recovery after intense workout. That’s why they are very popular among bodybuilders. But are there any downsides to it? And what would be the best choice of muscle mass gainer?

How do mass gainers work?

A mass gainer is a supplement providing carbohydrates, protein and sometimes even fat to help to add muscle mass. Gainers helps to increase the daily calorie intake to promote muscle mass gain.
When working out and trying to build muscles a lot of people find it hard to eat enough food to reach the calorie levels needed for your body to increase body mass. Gainers are supposed to be used as a complement to a normal healthy and balanced diet.

what-to-look-forPeople often ask whether to use muscle mass gainers or whey protein shakes. Most gainers contain a lot more protein than a normal protein shake. Gainers are also more effective than a plain protein shake at helping your body recover from intense workout. If you are trying to gain muscle mass but find it hard to eat enough calories to succeed, gainers are better than protein shakes at boosting your calorie intake. But if you just want to get more protein in your diet, or need a low-calorie between meals intake, a protein shake is better for you.

As I wrote in this post, unused glucose gets stored as glycogen in your liver and muscles for future needs of energy. Restoring glycogen is a fairly slow process and if you want to gain muscle mass, gainers can increase the speed at which glycogen is recovered. The high level of carbohydrates in gainers helps to increase the intensity of glycogen in the human body, and prevent the destruction of muscle tissue in muscles not getting worked out that particular day. A high quality gainer also contains fibers, which improves the digestion. Fibers are essential for controlling the balance between digestion and cholesterol. Fibers plays an important role removing toxic waste from the body, which helps the body to increase the absorption of nutrients from your food.



What about the mass gainer side effect?

A mass gainer can be used to add weight to your body, but the amount of time it takes depends on your workout and your bodies metabolism. It’s impossible to gain muscle mass without gaining weight. The challenge lies in gaining muscles instead of fat. A common mistake people often make, is believing that using mass gainers automatically will turn all excess calories to muscles. But unless you burn more calories than you consume, the excess will cause fat gain.

the-mass-gainer-side-effectCreatine is a common ingredient in mass gainers, and is also known to cause gastrointestinal distress if you’re not taking the right amount. Be careful and make sure you follow the dosage instructions carefully. They are there to prevent difficulties and to make sure you get the most benefit from the gainer. Another important thing if you use gainers with creatine is to increase your water intake. If you drink to little water the creatine can cause you stomach to cramp. Water is essential to make everything work the way it should in your body. The high caloric intake relative to the fiber content can cause constipation. Research has shown that you risk chronic constipation if you have a continuous low fiber intake, and that is highly possible if you use gainers over a long time of period. If you use gainers for a long time you should take a fiber supplement before bedtime. This will help your digestive system to work the way it should and will not interfere with your calorie intake.

Top gainers

There is no such thing as ‘the best gainer’. A gainer with good quality will give you the desired effect, if exercising the right way and eating a well-balanced diet. And quality protein is measured by how fast your body can use it and is stated as ‘BV’ – Biological Value. Sometimes you want quick access and quick usage of the protein, and need to choose a high BV, but sometimes – like at bedtime – you want your body to absorb protein slowly and need to choose a lower BV. Mostly though, you should look for a high BV to meet your needs, and to make sure you get a hold of a good quality gainer.

top-gainersBut what else to look for in a muscle mass gainer? The main ingredients in a gainer are always high-energy foods, like protein and starch. But different gainers may target different procedures in the gaining process. Some gainers will stimulate your body’s muscle growth by to increase the muscle fiber synthesis, while others provide the building blocks of muscles (like protein and amino acids). You need to know your goal before choosing what kind of gainer you should use. Sometimes you need to get more than one kind of gainers, to meet your needs.

Another thing to be aware of is the level of sugar in the gainer. Too much sugar can cause an insulin spike, and may cause drowsiness, headaches and irritation. An excess amount of sugar will also make your body to store fat. Under carbohydrates in the information text of the product you can read the amount of sugar. 30-60 grams is OK.



To clarify…

For maximum recovery effect a gainer should be consumed within half an hour after working out. If you are building big muscles you should have one or two more gainers later that day too. To prevent digestive problems you will have to eat a well-balanced and nutritious diet, drink lots of water and possibly add fiber supplement before bedtime. There are many kinds off gainers but you should mainly try to find gainers with high BV – Biological Value.

And should you get unwanted symptoms from taking gainer, please see your doctor for professional guidance.

How To Workout From Home Without Equipment


Sometimes it’s hard to make it to the gym. Just traveling to the gym can be time-consuming. For some people it can be hard to leave home if you have small kids or animals that needs your attention. For others the transportation itself can be a problem. Maybe there is only one car in the family, or no car at all. When it comes to me it’s all about time consumption. I live on the country side, and it takes about an hour to go back and forth to the gym. In the wintertime when it gets dark earlier at night and I might even have to shovel snow in order to be able to leave, it’s just too hard to motivate myself to go. That’s when it’s good to find a way to workout at home for the sake of your own motivation. But how? And what do you need? I’ll try to bring some clarity to these questions.

You are your own gear

So what kind of workout for home environment is there? What is the best home workout equipment to use? You really don’t need advanced gym equipment to do a good workout, and your own body weight is a good instrument to start with. First of all, every physical activity you undertake is a form of workout. Do you remember the movie Karate Kid from the 80s? Do you recall Mr Miyagi forcing “Daniel-san” to wax on and wax off (followed by sand the floor and paint the fence)? It had nothing to do with waxing a car, but rather doing the right moves and using the right muscles. Take mopping the floor for example. You can do it in two different ways. You can either just push and pull the mop back and forth over the floor, or you can tighten your muscles and use some power when mopping the floor not only moving your arm but your whole body. It seems a bit simple, but if you start using that method in every physical activity you do, you will notice a difference for sure. If you have a stairway you can walk up and down in different ways to work out different muscles. You can walk backwards, sideways, on your toes, on your heals and two steps at a time. A gallon of milk or a bottle of laundry detergent can become a weight to use for tricep overhead extension. The floor is perfect for push-ups, a chair can be used for bench dips and if you stick your feet under the couch you can easily do sit-ups. Well you get the picture.

Free workout training programs in your phone

If you own a cell phone you have a wide range of free apps to chose between when it comes to working out. I have tried a lot of them, and considering both workout quality and motivation, the best free workout app in the market right now according to me is Seven.

Seven is a 7-minute workout challenge based on scientific studies. You can use it without internet access if you want and has beautiful 3D-animations to make the exercises easier to follow. It´s developed by Perigee and available for download at Google Play, App Store and Windows Phone Store.

free-workout-training-programsIn the settings you can choose from 1 to 5 circuits. You can set the time for countdown, exercise and rest, as well as pause time. If you choose double time you get full exercise duration on both sides. If you like you can choose to randomize the exercise order. The 3D-animations come with both a male and a female model to choose from, and notifications are optional as well as sound. When it comes to body details – like age, sex, weight and height – you need to put them in if you want to track calories. You can customize your workout sessions, mark favorite workouts and unlock new exercises as long as you stay in the 7-month challenge. You can do a full body exercise or focus on specific parts of your body. If you want access to all workouts and over 200 exercises plus support from a certified personal trainer, you can join the 7 Club. There is a 7-day free trial and then it costs an acceptable monthly or yearly fee, but I have used the free version of the app for years and it works just fine without joining the club. I recommend you buy an exercise mat though, since a lot of the exercises take place on the floor.


Best workout equipment at home

Even if this article has it’s focus on how to workout without equipment, I know some of you people feel the need to have some tools and gears to use at home. If you have a lot of space you can of course by a treadmill or a cross trainer or even a rowing machine, but a lot of times you need to focus on the smaller items that are easily stored under your bed or in your closet. dumbbell-and-water-bottle

For me there are a few items I really like to have at home for my exercise. The most important one is my exercise mat. A lot of the exercises I do take place on the floor and since I don’t have carpeted floors I would get really uncomfortable without my mat. I also use two other items – my dumbbells and my jump rope.

A while back I wanted to get a kettle bell too, but then I realized I could use a dumbbell instead. I have used my mat, dumbbells and jump rope for a long time, but I wanted something new. So last week I got myself some resistance bands. They are wonderful for balance and muscle toning workouts, and you can use them for both legs and arms. Now there are two more small things I want for my workout, and that is a workout step and a mini trampoline.

The bottom line

People seem to be very motivated to go to the gym in the beginning. And then, after a while, there are a thousand excuses NOT to go. But there isn’t really any excuse at all. The best gym in the world is your own body weight, and you carry it with you wherever you go. All you really need to do a good and beneficial workout is yourself, the floor and a bottle of water.