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Find ways to consume more calories, and if you do not notice any changes within two weeks, add even more to your diet. If you are going to use le fior cream  creatine supplements to assist with your muscle gain, you should use caution, especially when taking them for an extended period of time. This is very bad for people with kidney issues. Creatine can also bring on cardiac arrhythmias, muscle cramps and muscle compartment syndrome. Creatine should be especially avoided by the young. Adhere to the recommended quantities for your safety when using these supplements. A large factor in increasing muscle mass is ingesting enough protein. One of the best ways to get the protein that you need is by utilizing protein shakes and supplements. The time immediately following a workout is a good time for a protein shake, and so is bedtime. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. If you are looking to build both mass and muscle, drink up to three per day. Train using many repetitions and sets as possible during your training session. Do fifteen lifts in a set, and take very short breaks before starting new sets. This keeps your lactic acid moving, and your muscles building. The more times you can complete this process during your workout, the more muscle growth you can expect. Don't allow your workouts to exceed one hour in duration. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol blocks testosterone and puts to waste any of your efforts to build muscle. Shorter workouts will help you to get greater results in a smaller timeline. Look "bigger" than you really are. Do so by putting more emphasis on your upper body, chest, back and shoulders. This makes your waist seem smaller than it really is, which makes it appear that you are larger. When deciding which muscles to work, aim to work out opposing muscle groups within one workout. Combine chest and back exercises or quad and hamstring ones, for example. Doing this allows a muscle to rest during the time the other one is working. This will increase the intensity of your workout and the time you're at the gym is reduced. Building muscle does not always have to mean having a hard six pack or huge biceps. 

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