Bulking Up - A Nutrition Guide to Gain Muscle Weight Quickly
Bulking up is the best way to gain muscle weight very fast. Everyone knows that it is a great way to pack on extra muscle, and that a little fat will come with this. However, how can you keep this ratio at its best? So that the majority is lean muscle mass and only a little is fat gain. This article will show you how to bulk up effectively.
Increase the calories
Bulking up is all about your nutrition and increasing your calories to stimulate fast muscles growth. Eating on its own causes an anabolic reaction, especially when you overload on food.
In order to bulk up you must increase the calories. Based on your usual maintenance amount of daily calories, add at least 1000 extra to this. Eat as much as you can throughout the day, over stuff your body with food to force the muscle weight gain. This doesn't mean eating any old junk food though.
Increase the quality
As you increase the amount of food you are eating, you must make sure the quality is good, if not better than what you usually eat. Eating healthy, nutritious food in abundance is going to be much more beneficial to your body than eating a load of junk food.
Don't succumb to eating any food, just to pack on the calories, this won't help at all in increasing the muscle to fat ratio. Instead keep eating highly nutritious and quality food with every meal. The overload in quality nutrition will send your muscle building into overdrive. Your body will thank you for all the extra nutrients, by packing on a load of lean muscle tissue.
You can and should have cheat days. Aim for 80% good quality, healthy foods and then allow for 20% to be junk. This will not effect you too much overall and should help keep the 80% much more healthy.
How to eat more quality
To eat more quality food there are a few things you can do:
- Eat plenty of fruits and vegetables with each meal.
- Eat plenty of healthy fats to increase the calories.
- Drink protein shakes packed with good fats, protein and fruits.
- Eat lots of quality protein; use it as the main part of each meal.
- Eat frequently and make each meal big.
To successfully bulk up and gain a lot of muscle weight in a short time - eat big and eat healthy. This will create a synergist effect upon your body to produce amazing results.
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How to Gain Muscle Mass Quickly! Most Crucial Keys You Can't Miss at Any Possible Cost
If you want bulging muscles to pop out of your clothes then you need to follow an exercise and diet routine that enable you to bulk up rapidly.
Here are some tips on how to gain muscle mass quickly.
Pump in those protein-rich foods. Instead of feeding your body with fatty foods in the mistaken hope of bulking up, you should pump in those protein-rich foods that will provide fuel to build muscle mass quickly. Foods such as eggs, chicken, lean meats, soy and dairy products are rich sources of protein and you can conjure up tasty delicacies without deep-frying them too. Change your diet for the better and watch a better and fitter you emerge from your old shell.
Pump up those dumbbells. Although the latest machines might promise massive muscles, it is those dumbbells along with barbells that will eventually help you gain muscle mass. A weight training routine full of free weight exercises can help you to quickly achieve bulging biceps, thundering thighs and killer abs.
Give it a rest. Do not spend more than an hour at the gym during each workout session and remember that working out for around 4 days in a week will give you the best results. This is because muscles can gain mass only if they get sufficient rest and working out feverishly every day of the week will simply deny them the time to rest and rejuvenate.
Surprise your muscles for faster growth. If you stick to the same old routine that includes the same weights, sets and reps then your muscles will simply stop growing. They will quickly become comfortable and complacent and you too will get disappointed. Instead, keep on increasing resistance by adding weights to your routines so as to surprise your muscles and re-activate them. This will result in prolonged growth and enable you to gain muscle mass on a continuous level.
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How to Gain Muscle Mass Fast - Secrets to Gaining Muscle Quickly and Safely
Everyone thinks they know how to gain muscle fast. But look around you and you'll notice that not everyone can achieve muscle gain fast. If you're working out consistently but still not seeing muscle gain then you're doing something wrong. The secrets to gaining muscle mass is simple yet easy to miss. This article will help you find those secrets.
Fail on the last rep:
The simplest way to max out your muscle growth is to fail on the last rep. What this means is that regardless of what type of exercise your are doing and how many reps you do per set your goal should be to lift as much weight as you can on the last rep so that your body cannot go through with another rep. For example, if you're doing a 6 rep bench press, make sure that you lift enough weight on your 6th rep so that you can barely finish it and better yet fail on that last rep.
Lift heavy:
Many people think that lifting the same amount of weight for a longer period of time will help build muscle. Wrong! Your body will get used to that same weight and will soon not be pushed to the max. What you SHOULD do is keep pushing your body to it's limit every time. So lift heavy weights and keep your workouts shorter. Lift heavy weights to gain muscle fast.
Go slow and hold at the peak:
Going through your reps fast is not going to help you gain muscle fast. You need to go slow and when you reach the peak of your rep pause and hold there for 3 seconds. Then bring it back to where you started slowly. Holding the weights at the peak will push my blood into your muscle tissue causing it to explode with more muscle mass fast.
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Get Six-Pack Abs - Don't Just Do Abs Exercises
New Year's around the corner. So are New Year's resolutions. One of the most common resolutions in my corner of the woods has to do with abdominal fitness. People either want to get a flat stomach or get six-pack abs. Some want exercises to lose belly fat, some want diets. For some this year's resolution is the same as last year's. Even though they've watched what they ate or did abs exercises regularly.
I'm going to go on a limb and bet you hear the same resolutions your neck of the woods.
Read this article to the end, and you'll know what you need to do to not have the same resolution next year.
As far as getting six-pack abs, people seem to think the only way to get there is to do tons of crunches. Then do some more.
That's a myth. You don't get six-pack abs (or keep them if you've already gotten them, for that matter) if you only do abs exercises. Besides, the abs exercise of choice is the traditional crunch - not the most effective way to workout your abs.
To best understand what's involved in getting six-pack abs, how the abs exercises you do or will soon do work, a very brief overview of your abdominal area.
It's made up of 4 muscles. The one that gives you the 6-packs abs look is the abdominis rectus. Then you have the transverse abdominis. This one's right behind the one that makes your abs look great. You use it for sucking in your belly. If it's toned, you look narrower. On the sides of your abdominal area you have the internal and the external obliques (one on each side), with the internal obliques lying below the external.
You need to exercise all those muscles if you're to have the great abs you desire. Some abs exercises are best for one or another of these muscles. Which means that, for best results, you can't do just one type of exercise.
The best exercises for the abdominis rectus are: bicycle maneuver, leg raises on a power tower (captain's chair), crunches on an exercise ball, vertical leg crunches and Torso Track exercises (in that order, according to a study by the American Council on Exercise.
The best exercises for the obliques are: leg raises on a power tower (captain's chair), bicycle maneuver, reverse crunches, planks (hover), and vertical leg crunches.
Planks engaged your transverse abdominis (the muscle behind the muscle you see when you see six-pack abs). So is sucking in your belly. Ball tosses are great for it.
Now, the sad part.
You can have six-pack abs and never see them. Between the abdominis rectus and the skin, there's a space that your body fills with fat. An endless space, if you allow it.
A very thin space, if that's what you want.
Depending on how much fat you have over your fine abdominis rectus, you may need to exercise the rest of your body or to exercise the rest of your body and change your eating habits.
Exercises such as jogging and swimming are good at increasing your metabolism (make your body use up energy faster) and they're good for your heart too. Treadmills and elliptical machines would be good exercise machines to get the same results. Exercises bikes and rowing are not as effective at using up calories as treadmills or elliptical machines, but if you like them more, by all means, use them.
Exercises with weights or resistance bands are good at increasing your muscle size. Larger muscles use up more energy and take up less space than fat, so you end up being thinner. For most bang, from the point of getting six-pack abs that are visible, work on your largest muscle groups first (i.e, start with the chest, end up with the forearms).
And if you've made it so far, why not go all the way and get flexible too. You can do yoga or just hold a few stretches regularly.
Changing your eating habits involves a bunch of things, such as what you eat, how often, how much, and when. But if you want six-pack abs, you want to change your eating habits, right?
Now that I got you healthy and trim, let's go back to getting you a six-pack.
Traditional crunches, according to the study I mentioned earlier, come in at # 11 (for both rectus abdominis and obliques) and they're about half as effective as the top 2 (bicycle and leg raises). That doesn't mean that if you love doing them you should stop. But if you don't have preferences yet, learn to love the top 5 exercises.
Not one of the top exercises but all of them. Because variety will help you stick with your abs workout routine and because they use the muscles slightly differently. Your abs are intended to do 3 things for you: help you stay erect, bend, and twist. So make sure your final abs routine has at least one exercise for each of these activities.
If you need ab machines to get yourself to work your abs consistently, get ab machines. Whether you use an ab machine or not, make sure you don't forget form. Improper form can cause back or neck pain. It can get you uneven muscles. Even if it does neither, it diminishes the effectiveness of your exercises.
Form means you don't pull on your neck or head. Form means that you don't allow other muscles to assist the muscles you're exercising (your legs, for most people). Form means you don't lurch, that you move evenly, that you use the whole range of motion the exercise requires. Form means you inhale when you're contracting muscles and exhale when you relax them.
One simple thing to do to increase form is to tighten your stomach a bit for the duration of every move, so you're pulling your belly button in a bit.
Now that you know the best abs exercises to get six-pack abs, have at it. (If you haven't exercised in a while, it's best if you consult with your doctor first).
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How to Get Six Pack Abs - Three Things You Must Focus On
When it comes to getting six pack abs-and getting them fast-there really are only three things you must focus on.
Without further delay-here we go!
THINK FOOD FIRST
Yes, I know that most people think that exercising your abs is the best and fastest way to a six pack-but this is simply not true.
Your diet is the first place you need to start-if you are truly serious about getting a chiseled core. Why?
Simple.
While exercise can burn off some calories, the fact remains, if you do not eat it you will not need to worry about burning it off.
So what to focus on?
Lean protein is up first and should be the first thing you eat because protein fills you up and keeps you full-which means you will eat less.
Good Stuff.
White meat chicken, turkey and lean beef fit the bill here.
Fat is next, focus on healthy fats from seeds, and fatty fish like sardines.
The rest of your diet should be made up of quality carb sources.
I know that books have been penned about carbs, but the reality is that vegetables and moderate amounts of fruits are good.
Steer clear of things like pre-packaged foods and processed carbohydrates.
If you do this, you will be fine.
AB TRAINING
I have mentioned this before, but I would rather see someone do twenty good, solid, leg raises-for example-than five hundred sloppy reps.
When you train your abs, or any body part for that matter, focus on quality over quantity.
Really concentrate on each rep-force the abs to do all of the work-do not cheat.
As far as exercises go-to me it is simple-do the ones that you will do.
I know this sounds silly, but, I know myself, I do not like crunches-so I do not do them.
I will do roman chair sit-ups all day though-so I focus on these.
Trust me if you focus on just one or two movements-one for the lower abs and one for the upper-and work them hard, the results will come.
CARDIO
Up last we have cardio-I know it can be boring-but it really is necessary, for not only sharp abs-but for overall health as well.
Which is why I take a simple approach to it.
Do what you know you will do.
Yes, this is the same approach I take with ab exercise-but it works.
I like walking-so this is my cardio exercise of choice.
And because I like it, and will do it-the results come.
So if you like tennis-grab your racket and head out to the courts.
If yard work is your thing-dig right in.
The point here is to do what you like-this way you will do it often-and see the results of your efforts.
CONCLUSION
I know the above three concepts are not new or cutting edge-but the fact is they have always worked and will continue to work.
So I urge you, if you are looking to get, or simply sharpen up your six pack for summer or a special occasion, give these ideas a try.
I know if you do, you will be more than pleased with the results!
WORK IT
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How To Get Six Pack Abs At Home Fast - Get Washboard Abs And Wow Everyone
The most talked about subject matter in the gym is how to get six pack abs. Getting washboard abs demonstrates that you know how to work out and eat right, you become an authority figure for physical fitness. Getting six pack abs seems to be an unattainable goal for many, but this couldn't be further from the truth, as long you follow the proper steps it is easy to achieve.
Diet And Abs - Get Rid Of Belly Fat Using Appetite Control
To get six pack abs the focus needs to be set on the diet. Getting washboard abs cannot be done by exercise alone, no matter how many crunches are done. If there is a thin layer of fat covering the stomach area the muscles no matter how defined they are will not show through.
Eating enough protein will suppress your appetite and keep your appetite under control. Eating whole natural foods, healthy fats, fruits, and veggies will give energy for the workouts. By eating a high protein diet the digestive system will work harder to break down the molecules which burn the fat faster. Important note: To get the six pack abs it is important to burn off more calories than are consumed.
Get Ripped Abs Fast Using A Variety Of Exercises
Using a variety of exercises to get six pack abs is important because the abdominal muscles will plateau if the same exercises are used, by making small changes these muscles will continue to be confused which will allow for growth. Continue to confuse the muscles and the results will continue to come, be sure to change it up on a weekly basis.
Using cardio to get those ripped abs, this doesn't mean to run for miles or spend hours out of your day running, biking or walking. All you need is a few quality cardio workouts a week to get those six pack abs. Sprint session, hill running or anything else that will allow your muscles and body to feel resistance.
To burn the fat and lose the weight turn up the intensity for twenty to thirty five seconds and then bring it back down again for another minute. Continue to do this for the next 8 to 10 minutes and the fat and weight will melt away in no time.
After a couple of weeks of watching your diet and eating the right foods, using confusion to gain muscle mass and cardio to burn fat the knowhow and the truth of six pack abs will be revealed.
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Truth About Six Pack Abs Review - A Good Way to Get the Full Physique Format
There are number of people most especially men who would like to develop their muscles most especially those so called six pack abs. It is actually something that they would like to develop in order to make themselves look appealing.
Most of them probably go to the gym every now and then just to achieve such thing. However, have you think about the expenses that you used to have when you tend to go to the gym just to exercise? Actually, you don't have to do that as there are lots of helps that you could get into. One of those is by using a certain guide which is known as the Truth About Six Pack Abs. However does this guide could help you? Well, here are some of the things that you might take an advantage on by using the guide .
1. Efficient Exercise Section.
It is said that the guide has its efficient exercise programs that will work for you. You could certainly starts to understand how much of knowledge that its author Mike Geary had given around the subject.
2. Full Physique Workout.
Do not simply make the mistake of believing that this thing is only about workouts for abdomen, as the guide simply show you that you need a full physique work out in order to eliminate those belly fats that are covering up your abs. There are also parts of the exercises which have the intention of supplying you with the method on how to enhance the metabolism of your body. This is actually the reason why it is one of the top selling guides that you can run to. It has also a plan which is developed for both men and women. This is for the reason that, since they are concentrating on the metabolism as well as on the extra fat burning hormones that are efficient for both gender.
3. Bottom Line.
If you would like to develop those abs in the simplest and shortest time possible, then making use of this Truth About Six Pack Abs could be truly helpful. Simply try using it now and see a great change when it comes to your body.
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How to Get Six Pack Abs - The Weight Question
You see it all the time in gyms-there are two groups of people.
One group believes that the best way to get six pack abs is to do thousands of reps.
The exercise does not matter; they simply pound away until they have done hundreds, maybe even a thousand reps.
They reason that doing a ton of reps will help them get that washboard stomach they are after.
The other group thinks that doing hundreds of reps is nothing more than a joke.
After all once you can do say twenty reps of a certain exercise-the only way to get the body, or body part if you will, to respond is to add weight to the exercise.
They reason that since the abs are a muscle just like the biceps or shoulders-adding weight is the right thing to do.
WHO IS RIGHT
Actually they are both right-to a point.
Let me explain.
When you do hundreds or even a thousand reps of certain exercise you are working the muscle-but I question the effort that is being put out on each rep.
Are these reps-if you can call them that-done in sloppy fashion--or in a slow and controlled manner?
I would bet that a lot of these reps are, well, just the token kind-like the trainer who goes down two or three inches in the squat with a ton of weight and then boasts about what a great squatter he is.
To me all trainers would be better off focusing on doing ten to twenty solid reps-reps that are done in a slow and controlled manner.
WHAT ABOUT THE WEIGHT
For those who feel that adding weight to ab exercises is the way to go-again they are right-to a point.
To me it all depends on what you are trying to achieve.
If you want a small, tight and slim stomach, sticking to doing body weight only exercises in good form is the way to go-and when you do the exercises right with no jerking or cheating you will be surprised at how few reps you need to start "feeling it."
However, if you want a more muscular waistline-and do not care if the size of your waist increases-add extra weight to your abdominal exercises.
I do not mean to belabor this point, but just be aware that the abs are like any other muscle group-they will grow thicker when they are continually stressed more and more by the adding of weight to the exercise or exercises.
So you may end up with a more muscular waist-but you may also have the added inches on your waist to prove it as well.
CONCLUSION
Both approaches presented in this article will get you a six pack-now it is up to you to decide what kind of stomach you want.
The sleek sexy kind or the thicker more muscular kind.
Either way-happy training!
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How to Get Six Pack Abs Fast - Top 5 Tips
Getting elusive six packs has become a craze these days and guys are exploring all the new and innovative ways to get toned abs. The ab muscles identify your determination and seriousness about the goal of getting ripped abs. A toned body with six pack abs not only boosts up your confidence, you get respect from your buddies and attention from females and above all, you feel energetic and healthy about yourself. But, the main question is, "How to get six pack abs fast?"
Well, the flashy advertisements, professionally written sales copy, celebrity testimonials and many different workouts regimes make it impossible to decide the right ways to get six pack abs. Building body muscle and six packs abs is not just about hitting gym for hours doing vigorous exercises. It involves a comprehensive approach that includes correct techniques of workouts, right foods that maximize the results of your efforts in the gym and right supplements that support you during and after your intense workout sessions.
The following tips on how to get six-pack abs fast will help you achieve perfectly toned body in a short time period.
1. Lower abs workouts: Start your vigorous training session by including effective lower abdominal exercises. Your lower abdominal muscles should be working harder than any other muscle group. While you are doing abdominal workouts, you should feel the stretch and slight soreness in your muscles; this indicates your muscles have been properly worked out.
Do lower abs workouts such as crunches, hip thrust, hanging legs raise and weight training. All these workouts focus on four important abdominal muscles- rectus abdominus, external and internal oblique muscles and transverses abdominus, all of which form the core of the body. Target all your primary abdominal muscles in the right order otherwise you will have an unbalanced mid-section.
You can also use various gym equipment that can help you burn fat from the belly region and tone up those lax abdominal muscles. Medicinal balls, ab boards, Bosu balance trainer and foam rollers are some of the exercise equipment that assist you in your ab exercises.
2. Measured and controlled workouts: While starting your workout session, do not speed up the things. You will get exhausted and lose efficiency if you rush on doing fast workouts. This will also train and tone up the muscles you do not want to target and produce rough movements that may cause injury. Perform your exercise slowly, concisely and correctly, rather than racing to finish it. This is key when learning techniques on how to get 6 pack abs fast.
3. Post and Pre workout nutrition: Well, you must be wondering, how to get six pack abs fast without right nutrition. That is true. Your body needs strength and energy to workout in gym and burn calories. Therefore, before hitting on to gym, take enough calories that can provide you sufficient strength to do exercise. Pre and post workout meals are important to bring the best out of you.
What you consume before and after your workouts can make or break your performance. After doing abs exercises, your body gets exhausted; hence you have to replenish your energy sources by following post workout nutrition. Apart from including three macronutrients, dietary proteins, fats and carbs, also include supplements that provide you immediate glucose, electrolytes and easily absorbable proteins.
4. Supplements: After doing these rigorous lower abs workouts, the muscles feel sore and get damaged. The best way to get abs is to repair and rejuvenate the damaged muscles so that they are fit and healthy for your next exercise session. Dietary proteins are not sufficient if you are doing heavy exercise. Include protein supplements and other nutritional supplements that will help in building body muscles.
You need multivitamin supplements to replenish any nutritional deficiency caused due to restricted calorie intake during body building exercises. Include body building foods such as beef, pork and fish in your diet that will help in muscle growth without adding calories.
5. Cardio: Along with lower abs workouts, focus on cardio exercise to lose overall weight and achieve optimal fitness. Cardio helps in losing fat from all over the body, which helps you get slimmer and toned body.
How to get six pack abs fast is a common question with no simple answers. You can only achieve it if you know and follow the right ways. Right exercise techniques, correct diet and supplements are the keys to a toned, healthy body.
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Benefits of a Daily Workout Plan
Some people enjoy working out while some don't. In any case, the first step before starting any exercise is a Work out Plan. People who have a realistic and well structured work out plan get amazing and long lasting benefits. Having a specific daily work out plan gives every individual that wonderful feeling of "a job well done". Every workout plan should be prepared in consultation with an expert personal trainer.
Discussed below are some clear-cut benefits of following a standard work out plan:
· It helps you to get a clear understanding of the importance of fitness and health for the body.
· It helps you to understand things that are going to work well and the connection of exercise with respect to your body.
· You will be amazed by the slow but steady body transformation.
Other prominent changes by following a daily workout plan regularly include:
Planned workout helps to keep the weight under control since you lose calories that accumulate over a period of time. More timely and intense the exercises are, the more calories you burn.
Timely exercise helps to boost your energy. It helps to deliver essential nutrients and oxygen to the tissues of the body and the brain at regular intervals. In fact, it regulates the circulation of blood through the heart and blood vessels and the entire cardiovascular system as a whole works more efficiently.
Regular exercise will improve your mood. Physical activities at regular intervals stimulate various brain chemicals that will make you happy and relaxed. The better feeling and better look will help to boost your confidence and self esteem. Other way round, timely exercise prevents depression.
Scheduled physical activity allows you to have a good night's sleep which in turn helps to improve concentration and productivity. Scheduled exercise helps to fall asleep faster and also deepens sleep.
Scheduled workouts help to fight against diseases. The major benefit among the elderly is the prevention of osteoporosis. Blood pressure is maintained at optimum level. Cholesterol level is also maintained at normal. The smooth flow of blood helps to prevent accumulation of plaques in the arteries.
A proper schedule for exercise will give you time for other social activities like attending dancing classes, reaching out to friends and relatives, going out for a drive, dinner with friends and have - gasp - a lot of fun.
Physical workouts at specified intervals lead to enhanced arousal for both men and women that helps to put the spark back into the sex life. Regular exercise helps to prevent erectile dysfunctions and develops vigor and energy.
The biggest benefit of maintaining a schedule is the mind-body soul connection. If you maintain a definite work out plan you're bound to have positive change in life. Needless to say, it gives a wonderful feeling to see how naturally and effortlessly the mind-body-soul works leading you towards a healthy lifestyle. For timely and better results, following a personal trainer's advice is most important.
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Cardio Workout Plan - The Main Factor to Watch Out For
Most folks know that they should be doing some sort of cardio workout plan. It can help to reduce body fat, improve heart function, and keep the lungs in shape. It can, as with most exercise, also be used as a form of stress relief. However, most folks also just plain hate running. And in many minds, cardio = running. Ugh. Good thing this isn't the case.
A good cardio workout plan, while it certainly could involve running, has no direct need for it. To improve cardiovascular function, all the cardio exercise has to do is simply get the trainee breathing hard. By doing so, this inherently means that the trainee's lungs are working, and one can't be breathing hard without an increased heart-rate, so that means the heart is being worked as well. So, put simply, breathing hard = cardio workout.
It doesn't matter what kind of activity you do, it just matters that you are breathing hard when you do it. It can be running, cycling, rowing, etc. It can also mean a variety of sports like playing soccer, basketball, wrestling, or marital arts. If all of these are such good cardio workout plans, then why do so many people run and use gym machines? Simple - it's 'dead-head' work. Just get started, and put in the work. No real thinking is necessary.
Does it work? Sure, as long as you do a lot of other stuff right as well (to include diet, a strength training program, etc.). However, there are a lot better ways to accomplish the same thing. This can include the aforementioned playing sports, various forms of weight training, or some simply physical/manual labor. Whatever sort of cardio workout plan you choose, above all else, just make sure you're breathing hard while you do it. The rest will take care of itself.
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Shawne Merriman Workout Plan - Diet & Workout Guide to Get Ripped in Just 2 Months Revealed!
Shawne Merriman, known for his hard hits and intense defense, is one of the best players in the NFL. He has spent years sculpting his body into the machine it is today. In order to build a body Shawne Merriman's you need the proper mix of lifting, running, and diet which, together, can help you build strong, defined, and toned muscle throughout your entire body.
Shawne Merriman Workout
A good workout plan should be easy to follow. To maximize new muscle growth, you need to balance working out and recovering. One of the best plans for this involves the following workouts. The numbers in front of each exercise indicate the number of sets and the number of reps in each set.
Workout A
3x5 Back Squat
3x5 Bench Press
3x5 Power Clean
Workout B
3x5 Back Squat
3x5 Overhead Press
1x5 Deadlift
Simple, huh? Alternate workouts 3 days per week, with one day off between each workout. Monday, Wednesday, Friday is good. You can add supplemental work like sit ups or pull ups, but your goal should be add weight every single time you lift. To start, simply work with the bar until you are comfortable.
Nutrition
A solid diet is key to building a fundamentally strong and well-rounded body. You should be eating lots of calories to build muscle. Each pound of muscle is approximately 3,500 calories, so eating 500 calories above your regular bodily needs (usually 2,000 calories / day) will result in a pound of muscle per week!
For each pound of bodyweight, eat 1 - 1.5 grams of protein, which can be found in foods such as red meat, chicken, tuna, and nuts. Leafy greens like spinach and arugula are also good. A healthy amount of fruits and vegetables will help your body recover faster and feel fitter. Finally, protein shakes can help boost metabolism and augment your natural protein intake.
Don't worry too much, though! You're trying to build muscle. That means your body will take whatever you throw at it (pasta, pizza, Chinese food, whatever) and use the nutrients in that food to build your beautiful new body.
If you're serious about building a body like Shawne Merriman diet and exercise will only get you halfway there. Supplements like Nitric Oxide will help you boost blood flow to muscles. It will give your muscles exactly what they need to grow, bigger, stronger, and more powerful with each workout. It will enhance your recovery time and give you a boost to your energy and metabolism.
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Best Ab Workout For Men - How to Get Washboard Six Pack Abs in 1 Month Without Joining a Gym
Many men aspire to have the appealing 6 pack abs. But they do not have the time or money to spend in the expensive gymnasiums and the personal trainers. So, the question is - Can the men have 6 pack abs without joining a gym? The answer is a sure yes! You can achieve this goal with in a month all by yourself at home.
Here are some tips that would help in doing so.
· To begin with you must plan a new lifestyle for your self. You must take balanced and controlled meals on the fixed times. Exercise early morning. Also you must know the right technique of exercising.
· Next, invest wisely in some essentials in this endeavor. The necessities include some healthy protein shakes, vitamin supplements, acai berry diet capsules, and the ab machines. Acai berry is a superfood from Brazil that aids in weight loss, colon cleansing, anti aging, suppressing your diet, adds to your stamina, and many other fitness benefits.
· Among the ab machines, you must choose the one that helps you exercise in all the possible postures. So, the most recommended one for you would be Ab Circle Pro. This also comes along with a compact disc and diet manual that would help you achieve your target faster & more safely.
· You must have high protein and fiber rich diet. Avoid trans-fat, oily food, junk food, sugar, excess salt, refined wheat flour, etc.
Best ab workout for men
Now coming to the workouts, the best ab workout for men must include the following schedule:
· Jog for half a mile in the fresh air of the morning. This is a cardio workout that is utmost essential for you. It adds to your stamina and burns the excess calories.
· Do 100 sit ups after jogging. You should start with 50 sit ups daily and as your stamina & strength increase, you can pull it up to 100.
· Next is 40 push ups. Just like the prior exercises, you may start with 20 per day and gradually come up to 40.
Combining the best ab workout for men along with the right diet and sheer determination, you can surely build the desired sexy abs all by yourself without going for any gym within one month! Just follow the following two steps
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Foods to Get a Six Pack - 3 Breakfast Super Foods Which Burn Belly Fat and Build Six Pack Abs
If you're serious about building six pack abs then your breakfast is the most important meal of the day because your body has been recovering in sleep and is starved of energy so first thing in the morning it's your opportunity to feed your body some much needed great foods which will kick start your metabolism.
Porridge/Oats
This an ideal breakfast for first thing in the morning because it contains lots of good carbohydrates which will release energy over a longer period of time. It also contains a lot of protein and fibre which will keep you feeling fuller for longer. Porridge/Oats also contain essential vitamins and minerals, so if your trying to build your six pack abs porridge/oats is one of the best options you can eat first thing in the morning.
Grapefruit
Grapefruit is another citrus fruit which gets ignored a lot, but it shouldn't because the nutrients that they contain are absolutely fantastic especially if you are trying to get red of stubborn belly fat and build six pack abs. Grapefruits are rich in lycopene and Limonoids which help to prevent things like tumors and cancer, they are very hard to find in other fruit and vegetables but you get plenty in grapefruits. They also help with the digestion of your food and after a big meal can be a wise choice to help digest your food faster because of their acidic properties. So, a great option for your breakfast especially if your looking to lose body fat or lose weight in general.
Scrambled Egg
Eggs are a great source of protein and what better way to start your day with a round of eggs. There is however a certain way to make your scrambled egg. Firstly NEVER use milk when making your eggs in the morning, just mix your eggs up as they are using the egg white and the yolk. The yolks are fine to eat, its been well documented that eating the yolks of eggs is perfectly healthy as that is really where most of the goodness is anyway. You can eat boiled eggs by all means there just as good but scrambled egg is also another super breakfast option that you can choose to eat.
So you now know 3 great super breakfast foods to eat. Another little tip though, I often have a small bowl of porridge with some nuts and berries on top to give it an extra bit of taste. It's delicious, try it.
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Article Source: http://EzineArticles.com/?expert=Paul_Stephen_Nicholls
Best Way to Get Six Pack Abs Fast - 3 Ways to Flatten Your Stomach and Get Ripped Abs Fast
There is no miracle workout or diet tip you can do to lose belly fat and get those six pack abs. Although most people are looking in the wrong direction to achieve this goal. Most of them have a lack of knowledge when it comes to nutrition and abdominal workouts.
Abs are made in the kitchen
Most people do not realize this but to make your abs visible you need to have a low body fat percentage. In order to get this you need to create a calorie deficit trough exercises and nutrition. Do not go on a typical diet because the results you will have with it are only temporary. Make sure you ban every intake of bad fats and don't be afraid to consume health fat (the good ones). Alcohol does makes you fat period. Now from time to time a drink a glass of wine at a party or to celebrate something. But never drink the popular alcohol pops. They are a fat bomb and avoid them like the plague even while going out. Water is the best beverage to drink to lose fat, coffee or fruit juice. But do not drink processed fruit juice because this is as bad as coca cola, it contains hidden refined sugar.
Direct ab exercises are not effective
Abdominal exercises that target the abs directly are actually the least effective method to get six pack abs. You can leave healthy and do thousands of crunches a day and still don't have eye popping abs. The most fitness models you see on television promoting ab gadgets get their lean body by doing fast fat loss workouts. Instead of going to the gym 3, 4 or 5 times a week and do weight training or cardio workouts, workout for just a couple minutes of a time. The exercises that will give you the best results as fast as humanly possible are:
- Pushups and variations
- Body weight squats and variations
- Walking, forward or reverse lunges
- Floor ab exercises
- One legged bodyweight Romanian deadlifts.
Create the ab mindset
Most people go to the gym but after a time they don't like it anymore. One of the main reasons why people do give it up is because they don't see results fast enough. Do these exercises for a few weeks combined with a healthy lifestyle and see how your body change in the good way. On the other hand you will have to create a positive mindset as well. Get a good abdominal workout plan and take action and you will see results. I hope you see now that there is not really one best way to get six pack abs fast. Instead it is a combination of nutrition, full body workouts, a positive mindset and never ending action that will give you the results that you are looking for.
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Best Abdominal Exercises - A Guide to the Best Abdominal Exercises
Anatomy of The Six Pack Muscles The rectus abdominis is a pair of long and flat muscles that (when people refer to the six pack, this is the muscles that they are referring to), along with the external oblique, the internal oblique and the transverse abdominal muscles, form the abdominal wall. This pair of muscles lies on either side of the midline running from the ribcage above to the pelvic bone below. Each of them is enclosed in a 'rectus sheath', a fibrous covering formed by the aponeuroses or white, fibrous portions of the other abdominal muscles. The front of this muscle has three tendinous intersections to help attach it to its fibrous covering. These are horizontal lines of tendon on the surface of the muscle so that when it contracts, the muscular parts stand out in packets in between these intersections.
The first of the three intersections lies at the level of the lower border of the breast bone, the third at the level of the umbilicus or the belly button and the second midway between the two. The edge of the muscle is also well defined, this being the place where the fibrous portions of the other abdominal muscles split to enclose the rectus abdominis, forming the rectus sheath. In the midline the rectus sheaths of both sides fuse to form the linea alba or the white line. Together, these lines define the shape of this muscle and help give the six pack look when it is contracted.
The Rectus Abdominis The rectus is attached to the 5th, 6th and 7th ribs above and the pelvic bone below. So when it contracts, it helps flex or bend the vertebral column forwards. This is why the muscle is best defined when a person lies flat and tries to raise the head and shoulders from the floor. This is also why abdominal crunches and other exercises involving flexing the spine are used to strengthen the rectus muscles. These muscles also help in expiration.
Abdominal Fat In the abdominal wall, the superficial fascia or the tissue layer just below the skin contains a variable amount of fat. There is usually greater deposition of fat in the lower abdomen, around and below the level of the umbilicus. This fat layer easily hides the rectus abdominis muscles. This is why losing abdominal fat is also vital to gaining six pack abs. Abdominal Crunch So here is the answer that you have been waiting for, your layer of fat hasn't just appeared over night. It will not simply take 100 crunches, sit-ups every morning and every night. You need a carefully thought out plan. Ultimately what it will take is hard work, proper well balanced diet and functional high intensity interval training along with selected few ab strengthening exercises. Balanced diets includes plenty of fresh fruit and veg, lean meat, low GI carbohydrates (i.e, avoid white bread, white pasta, white potato, sugar, pop drinks, dairy cholocate...) and drink water. High Intensity Interval Training (H.I.I.T.) simply put are functional exercises preformed are very high intensity. This is not a walk in the park or a light jog on the treadmill. Consider this your "cardio session" if you will, with resistance training. A example of HIIT programme could consist of hill sprints and timed circuits with minimal rest done over a 30 minutes period.
Best Abdominal Exercises 1. Overhead Squat Clean and Press or Snatch the barbell overhead with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Accelerate when squatting up slowing just before full extension.
Best Abdominal Exercises 2. Kettlebell Windmill Clean and press or snatch a kettlebell overhead with one arm fully extended. Keep the kettlebell locked out and arms straight at all times and push your hip out in the direction of the kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor with your empty hand. Pause, and reverse back to the starting position. Finish the set and switch to the other arm. The kettlebell windmill exercise targets the abdominals, focusing particularly upon the obliques. It's a very popular kettlebell exercise because it develops flexibility and strength in the core muscles, shoulders and hips. It is one of the all time great exercises. Start with the kettlebell in your right hand and lie with your back on the floor. Press the kettlebell top above your chest position and keep the kettlebell locked out at all times. Bring your right leg in towards the butt and pivot to the left. With the support of your left arm roll onto your left triceps and continue rolling until your hand touches the floor. Using your left hand and right leg, drive your hips up and forward to raise yourself from the floor. Continue this motion and bring your left leg in and take your right leg forward until you are in the bottom position of a lunge. Hold yourself in this position for a second and then stand up with the kettlebell still raised in the lockout position above you. Complete the repetition by reversing the movement back down to the starting position.
Best Abdominal Exercises 3. Abdominal The Kettlebell Turkish Get-Up This is an excellent functional strength exercise that will see you raise yourself from a horizontal to vertical position whilst suspending a kettlebell overhead. It will primarily work the core body and abdominals but is an exercise which epitomises working multiple muscle groups in unison as it calls into play the quads, calves and shoulders also. 4.Hanging windshield wipers Assume a pull-ups position and bring your back horizontal with the floor. Raise your legs so the soles of your feet are facing the ceiling or the sky. Slowly lower the legs to one side, then the other, slowly moving back and forth like a windshield wiper.
Best Abdominal Exercises 5. Ring Rollouts Levels the rings so they are good few inches of the floor. Start with in a Press-up position. Brace your entire body and draw your navel into your spine. Contract your lats for shoulder stability. Extended one arm over your head and alternate the movement. Don't try to extend your arm too far to start with and if you feel tension in your lower back STOP IMMEDIATELY. This is probably due to failure in your posture. Remember to brace your entire body almost as if you are preparing for a punch to your stomach. Please note that this is a very advanced exercise and should not be by someone who has not mastered the basic plank, gym ball roll outs and wheel roll outs. This is at the top of the progression ladder.
The author Valentine Rawat is a leading highly qualified personal trainer with many clients, including professional athletes. He prefers training outside of a gym and has created may videos to help you workout effectively at home To view his professional profile and get links to his video guides visit: [http://www.fitbritz.co.uk/sports-professionals/valentine-rawat].
Fitbritz is the UKs largest Sports, Health and Fitness Portal find everything to do with sports health and fitness. Search for sports health and fitness facilities, exercises classes, fitness trainers, health professionals, therapists, jobs and courses. Buy tickets to top sports events and find offers on activities. Get health and fitness advice, articles and watch videos, from leading fitness professionals [http://www.fitbritz.co.uk].
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The Best Abdominal Workouts - They're Scientifically Proven Better, But Some Exercises Don't Cut it
Here you will discover some of the best abdominal workouts, as proved by genuine, scientific research, not just handed down from generation to generation by the guys in your local gym. Having the coveted "6-pack" abs is one of the most sought after marks of a great body. People work for years to develop those great abs, and then they love to show them off as they strut down the beach. The old standby exercises for developing washboard abs are the crunch and the sit up, but are they the best? After all developing your abdominal muscles is difficult enough, without wasting time on exercises that just don't do the trick. You want to get the maximum results for the effort you put into your ab program, don't you?
Thankfully there have been numerous scientific studies done on exercise and physiology of the abdominal region. One in particular stands out, as the definitive guide to what works and what doesn't with respect to ab workouts. It was done by Dr. Peter Francis of San Diego State University in California for the non-profit group American Council on Exercise (ACE). The University employed their bio-mechanics lab to settle once and for all what you should be doing when you want to get those rock hard abs and that super strong core.
So, what works for your abs? Well first of all, a look at how the university tested, and what makes the results of this study so powerful. Unlike many other investigations, this one actually used special instrumentation to examine how much activity was involved by each of the abdominal muscle groups. The main muscles of the abdominal region are the obliques and the rectus abdominus. The obliques run down each side of the belly, forming the outer border of the vaunted "six-pack". The rectus abdominus form the actual six or eight pack, whichever you've been blessed with.
The instrumentation used for the test is called the electromyography, machine, but is abbreviated EMG machine for obvious reasons. This nifty little device actually measures the electrical currents created by the muscles when they are active. The greater the the current created by a tested muscle group, the more fibers are involved and the stronger they're contracting. That makes it relatively to measure with a great degree of certainty what exercise are effective and what are not. They examined both the abs and the obliques and assigned separate effectiveness scores for how each of the exercises affected each muscle group.
The research group examined 13 different abdominal exercises. How good is the crunch? They assigned it's activity as 100, and used it a the reference for the other exercises. To put it bluntly, the crunch isn't very good. Sure, crunches will build a stunning set of abs , but why use them when almost every other exercise tested gives a better abdominal workout? The group included one of those ab rocker machines too, to see just how good some of those late night infomercial machines work.
Lets get it out of the way right now. The ab rocker scored a measly 21 effectiveness for abs, compared to the crunch's 100. It brought up the rear for oblique activity too, but didn't trail by so far (that would have been tough), knocking down a 74. Why waste your money on this thing? Another machine, the Ab Roller did marginally better than the crunch, netting a 101 score for obliques and a 105 for abs. Again, you may as well be doing crunches and saving the money for healthy food.
As noted, the crunch scored a 100 baseline for both abs and obliques. Nothing finished below the crunch except for the previously noted Ab Rocker and the Tubing pull, basically an inverted crunch using tubing for resistance instead of your body weight. It stands to reason this exercise would be less effective than the crunch. That's because the amount of resistance is generally going to be lower using tubing as resistance for an inverted crunch, than is offered by your body weight when doing traditional crunches. The tubing pull scored a 77 for obliques and a 92 for abs.
What if you want to break the mold and do an exercise that is more effective for both abdominals and obliques than the crunch? You could try the long arm crunch. In this movement you straighten your arms so they extend past your head and stay parallel to the floor, rather than clasping your hands behind your head as with the traditional crunch. The added resistance provided by your arms stretching above your head enables the long arm crunch to score a 119, and 118 for abs and obliques, respectively. That's a healthy 20% improvement over the traditional crunch, but don't you deserve more?
If you feel you do then you should look at the vertical leg crunch. As its name suggests, you begin the crunch movement with your legs extended vertically into the air, rather than up on a bench or bent, as in a traditional crunch. Oh Boy! does that increase the intensity of your exercise! It really feels like it works better, and that's backed up by the EMS machine's measurements. The vertical leg crunch ups the intensity even more, scoring a 127 for abs, but a whopping 216 for obliques! Now we're talkin'!
This should be enough to convince you to confine the lowly crunch to the dustbin of workout history, and step up to a new, and more effective ab workout using long arm and vertical leg crunches. They are much more effective, and you'll get more done in less time.
These ab exercise are much better than the traditional crunch, but did you know there are some powerful ab exercises that finished even better in the study? It's true, and they'll blast you abs to new heights in less time than ever before. Couple those top performing ab exercise with a whole, new element in abdominal training to get the kind of sculpted abs that you've only seen in magazines. Check out Belly Fat Loser's Absolute Best Ab Workout right now!
Article Source: http://EzineArticles.com/?expert=Steve_Faber
5 Best Lower Abdominal Exercises for Men
The need for lower abs exercises
Nowadays, the round belly is no more considered a good trait. People are looking to have either a zero figure or a trunk region full of six pack abs. The six pack is a symbol of high degrees of fitness and provides a great look for someone having high measures of biceps, triceps and lattices. The workout done for the abs and especially the lower abdominal exercises are really tough, It requires a high amount of effort and special diet- you need to avoid fat containing fat as much as possible and keep all the junk food miles away.
Here are a few lower abs exercises for men and remember, these exercises should be done in a systematic manner.
Bicycle crunches: To start with, we will talk about bicycle crunches. This is a very good lower abdominal exercise for men. To perform this, you rest on the floor with the face towards the ceiling. The legs are bent and head is lifted and held by the arms. Then, the right leg is brought closer and the left elbow is pushed forward to make contact with it while the other leg is straightened out. The same is done for the left leg, this time the right elbow coming near. This process is repeated till you lose your breath.
Twist and crunch: Next we come to one of the best abs exercises. Lying down, one has to bend his leg. Then the hip has to be twisted a bit and using the abs the right part of the body is lifted and the right elbow is turned. In the nest turn, the left elbow is also made to do the same. This is repeated a few times. This results in very good lower abdomen development.
Double leg reverse crunch: For this, rest on your back and make the body parallel to the ground. Then, the legs are raised and the knee is bent. The hands are kept below the hip. Then the heels slowly lowered to just a few inches above the ground and held in this position for some time. Again, the legs are raised back to its initial position. Again the same thing is repeated. This helps in the development of the lower region of the abdomen.
The declined sit-ups: The declined sit ups also help develop the lower region of the abs. It is just like normal sit up, but the raising of the leg is a bit declined. This helps in putting the effect onto the lower part of the belly.
Side crunch on balls: This is almost the same as the normal crunch with back resting on the ball. However, this exercise helps reduce the fat attached on the side of the body and also helps build the lower region of the six pack abs.
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Article Source: http://EzineArticles.com/?expert=Stas_S
Build Muscle Fast - How to Add 5 Pounds of Muscle Mass in Only 3 Weeks
Have you ever wasted months in the gym only to notice very little if any actual new muscle growth? This happens to the majority of lifters out there that fail to understand how proper periodization in training works to cycle your training and catapult your gains. If you want to build muscle fast you need to switch up the training. This doesn't mean you go into phases where you don't make gains. This just means that the type of gains may be differently focused training motor units and recovery systems differently.
The human body has it's limits but it is very possible to gain 5 pounds of pure muscle in only 3 weeks when done correctly. A burst of high frequency training or HFT is all it takes to for rapid muscle gains and visible results in the mirror. HFT works by training each muscle much more frequently. You can train each muscle as many as 5 times per week. This will not over train you when done correctly. The trick is to use different movement planes, rep ranges, rest intervals, and resistance.
It is essential to work different movement patterns when training heavily and frequently in order not to overstress certain joints. For example on one heavy day for back you may do weighted chins stressing the vertical movement joints. On another heavy day you would do bent over rows to focus on the horizontal movement patterns and joints. Even though you are working the same muscles it provides different stimuli and stresses the joint tissue differently.
Not only do muscles need varied recovery but the CNS or central nervous system also needs these variables to avoid burnout. This is why training very heavy each day will not work for the long run. The CNS will burn out and lead to a lack in gains. Avoid this by cycling workouts during the week rather than cycling them after a few weeks and gains will be more steady.
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Build Muscle in 30 Days - Gain 5 Pounds of Muscle in 1 Month!
Being muscular is something that every guy dreams about. We all want to look like the guys on the fitness infomercials. But can you really build muscle in 30 days? Absolutely. You can gain 5 or more pounds of muscle in 1 month if you follow the right training methods. The problem is that most people don't know what those correct methods are. Well keep reading because you're about to learn...
First of all, you should make sure you have a good workout program. The program that has been shown to produce the best results for beginners is a full body workout, 3 days per week, with at least a day of rest in between each. Choose about 10 different exercises (one for each major muscle group). Perform 2-3 sets of each of these exercises and do 8-12 reps in each set.
In order to determine how much weight you should be using, you should find a weight that allows your muscles to fail somewhere in that 8-12 reps range. For example, if you can push out that 13th rep, the weight is too light. In the same way, if you can't quite get to that 8th rep, you should move down in weight.
As time goes on, you will continually have to move up in weight, so once that weight gets light enough for you to get that 13th rep, move up in weight.
Next, and most importantly, if you want to build muscle in 30 days, you have to EAT, EAT, EAT! In order for your muscles to grow, you need to have enough calories to repair them, and to make them grow. So you should be eating more than you ever have before. Eat lots of protein and LOTS of carbs. Even when you feel full... eat some more.
So now you know the quickest way to build muscle. Just stick to your program and you will be surprised at how fast your muscles will grow.
But before you do anything...
You should learn to avoid the 5 DUMBEST things you can do if you want to build muscle fast without gaining fat. More than 95% of us make at least one of these mistakes and they can end up hurting your progress or even cause you to lose muscle.
Check out http://www.BigMuscleGuide.com for an explanation of these mistakes and how you can avoid them.
And Remember...You CAN achieve the body of your dreams! So stop making excuses and go out there and get it!!
Article Source: http://EzineArticles.com/?expert=Will_D.
5 Fitness Tips on Fat Loss and Muscle Gain
One of my challenges for the month of May is to add a decent amount of muscle while losing fat. I have not done any measuring. I weigh myself once a week or less and look at myself in the mirror a lot. I am also well aware of my energy levels throughout the day as well as my fitness progress.
About a week and a half ago I did 14 straight pull-ups. I will test myself again in June. If I manage to do 20 then I would say its pretty clear I have gained a fair amount of muscle while losing fat. If I beat my 8:33 time in the Primal Blueprint Fitness Challenge then I will be certain that my fitness capacity has expanded.
The following tips are my personal fitness tips in order to gain muscle and lose fat. I do A LOT of reading. This includes The 4 Hour Body which I dove into last night. I am not an expert but am progressing at a reasonable rate while loving life.
1) Quit Cardio
It is completely unnecessary. Two summers ago I thought I enjoyed running. I ran in 9 5 Kilometer runs over 2 summers in shoes. My best time was 21:03 which is about a 6:47 mile pace. In reality I hated it. I love to compete but running sucked ass. I love to hike and jog barefoot or in my Vibram Five Fingers. I will run in 5 kilometer in the future but will gladly take a 30 minute finishing time while running barefoot.
When you engage in long and intense cardio you get hungry. You then eat to make up for it. This is the main reason why most diets fail. Unless you want to starve yourself then quit cardio. It does nothing except harm you.
A brisk walk, jog, hike or any other activity that has you moving frequently at a slow pace is perfect.
2) Don't Go to Failure
When lifting heavy things, such as your body, go as close to failure as possible without going to failure. Why do I advise that you don't go 110%? Because you will be sore the next day and will hate it. At least this is where I stand. I engage in a very intense primal fitness challenge once per month. I am sore for the next 2 days. I would literally hate my life if this was the case after every intense strength workout I did.
Go intense. Be smart. Enjoy the workout. Feel amazing.
3) Focus on Proper Form
I have been really focusing on form this month. Ten picture perfect push-ups is a hell of a lot better than twenty quick, half-hearted push-ups. Go slow and concentrate on what you are doing.
I also think of symmetry. For a pull-up most of us will pull ourselves up and then drop down as quickly as possible. I have been slowly lowering myself down. Guess what? I am able to do LESS pull-ups this way and I believe I am working more muscles. Its called efficiency. I am doing LESS but am able to gain MORE muscle in LESS time.
4) Rest & Relax
Don't we all love a little rest and relaxation? We sure do.
This is again why you should NOT do cardio. Your body loves to rest. If you want to build muscle then only do a strength workout when you are up for it. Rest on the other days.
This includes getting enough sleep. Quality is a hell of a lot more important then quantity. I have been getting around 7 hours lately at the max and have been thriving. This is because I sleep like a baby.
5) Sprint Once per Week
I have yet to do sprint intervals this year. I will be doing my first session this week and will repeat this 1-2 times per week more often than not.
Feel free to do tabata sprints. One session is a 20 second sprint followed by a 10 second walk. Follow this exactly for a total of 8 sessions and you have possibly your most productive workout in just 4 minutes. I prefer to sprint and walk as I please without counting.
Take these tips for what they are worth. They do work if you take action on them.
To learn more on how to lose weight effectively [http://primalleap.primaltoad.com] then please visit my blog at http://primaltoad.com. I blog about my personal primal journey sharing tips and insights on a daily basis. I also have a weekly newsletter.
Article Source: http://EzineArticles.com/?expert=Todd_Dosenberry
Fitness Tip: A Quick, Simple, and Effective Workout To Gain Muscle And A Toned Body
Hello! Andrew from the Interview Series: Fitness Edition!
Today's tip, today's briefing if you will, is gonna be about a specific workout program. Yes I know, you can find all kinds of workout programs all over the internet if you just give it a look. So finding the right kind of fitness or workout program for you is something only you can decide. The problem is, which one is the best plan for you.
Well, the is no cookie cutter, or one size fits all program out there. Why? Because everyone has different goals when it comes to working out.
Oh sure, a lot of people do the same workout routine, but it's for totally different reasons. Whatever your reason is to be fit an in shape, keep that reason for motivation.
All that being said, let me outline a quick and VERY effective workout routine that is quick and simple, and you don't need any equipment to accomplish it!
Now, it's argued that the best exercise is the squat, or deep knee bends. Others say it's the push up. Regardless of what you believe, why not do a workout that combines the two?
No weights involved, just natural body weight. Oh sure, you can always add weight if you need to, but let's start off keeping it simple, OK? Think of this workout as a pyramid type function. You start off by doing one squat or deep knee bend, then immediately do 10 push-ups, then you rest for 30 seconds.
After that 30 seconds, you do 2 squats and 8 push-ups, then rest of 30 seconds. Then 3 squats 7 push-ups, rest 30 seconds. You get the picture, right?
You do this until you 10 squats and 1 push-ups. I have heard some people say you then go back up the pyramid. In other words, just go backwards. Wait about a minute then start with 10 squats and 1 push up, then 9 squats and 2 push ups, etc. All the way back to 1 squat and 10 push ups. Regardless of if you "go up the pyramid" or not, that's the workout.
Me personally, I don't believe you so go into any workout cold. In other words, you should always warm up first. Now. I would suggest going for a walk or easy jog before you do this workout. Also, when you're done, you should do some light stretching of the muscles you have just worked. I'll let you decide on the stretches.
The whole workout should take you less than 30 minutes, and you can do it in your garage or your living room! Of course, you can also modify the workout by adding to it. Instead of 10 squats/pushups, why not do 20? for you hard core folks, 20 is a tough workout, but it's doable.
Another modification is to go to your knees for the push ups and only do half knee bends or lunges, but work up to the full thing.
So there you have it, a quick and easy, down and dirty, extremely effective workout to achieve the fitness level you desire.And, to help you achieve that fitness level, you can get advice from the Professionals on how to get there. Fitness Professionals will give you their secrets on getting to the "upper levels", if you will. We have these professionals answer YOUR questions about FITNESS and HEALTH, all for you to listen to! Go tohttp://www.TheInterviewSeriesFitnessEdition.com to gain free access to all the Health and Fitness experts.
Article Source: http://EzineArticles.com/?expert=Andrew_Poletto
5 Crucial Steps For a Safe Home Gym Workout
In this article, I'll show you 5 crucially important steps that will help you stay safe when your start your home gym workout. These include what to do before you start, why and how to warm up, and choosing the workout schedule appropriate for you.
Before You Do Anything:
1. You should always consult your physician before beginning any workout schedule, whether in your home gym or elsewhere. This will help you adapt your routine to your needs and capabilities. If you have not worked out for a while, begin with moderate exercises. Initially starting with walking twenty to thirty minutes a day can go a long way to decrease stress, increase your energy level and tone your muscles.
2. Always make sure that any exercise, workout or weights you use are suited for you. Avoid trying to progress too fast for your level of fitness or lift more just because you think you ought to. Remember, if you are working out at home you may not have others around to help you remove the overweight bar from your chest! Increasing weight, duration and repetitions gradually will help you achieve positive gains faster as you avoid injuries.
3. Look at changing your workouts regularly to stop boredom, and more importantly to prevent your body becoming adapted to your workouts. This is the best way to achieve improvements.
4. Help yourself stay motivated by working out with a training partner. You will not only help to spur each other on, but you will also be able to assist each other with various weight lifting exercises.
Warm Up Activities:
5. NEVER forget to warm up before starting your workout. Proper warm up of your muscles will help prevent injury and will get your body into gear for the workout. Here are some options depending on the equipment available: stretching, step exercises, skipping (rope), a session on an indoor exercise bike or treadmill. Start gently and then increase until you are fully warmed up.
General Rules:
For any home gym equipment, maintain proper posture and head position throughout. If in doubt, consult a personal trainer.
Beginners and intermediate level workout should be done 3 times a week (say, Monday, Wednesday, Friday) alternating with cardiovascular exercises (Tuesday, Thursday, Saturday). Make sure you rest only 60 to 90 seconds for each set. Rest on Sunday.
Advanced level should be done 6 times a week with cardiovascular exercises following about 30 to 45 minutes after your strength workout. Make sure you rest only 60 to 90 seconds for each set. Rest on Sunday.
Remember to hydrate throughout your entire workout routine. Water is great, of course, but for a really heavy workout you might want to fortify with electrolyte replenisher.
I invite you to download free home gym workout plans for beginners, advanced and intermediate level from [http://multigymequipment.net/home-gym-workout/], and to compare features and prices of a variety of Home Multi Gym Equipment at [http://multigymequipment.net/].
Article Source: http://EzineArticles.com/?expert=Max_Alter
Cycling Workout - 5 Important Steps to Start a Cycling Workouts Or Training Program
1. Set your goals
Your goal might be to lose weight, get in shape, preparation for the next race season...The Workout program needs to be coherent with your end goal. Setting different goal levels has you gain strength. Do not set your goals too high at the beginning. The first thing to realise is that cycling is a long-term sport. Regularity will allow you to reach higher levels.
2. Establish a program to reach your goals
To reach your goals you need to establish your program. In the beginning the program needs to be very simple. It could be: 2 rides a weeks between 45-60 minutes. Beginners need not purchase a cycling program. Start with a program you develop according to your fitness level and experience. The program will evolve with time and will have you gain strength and knowledge of your capabilities. After a few months you will be much more aware of what kind of program would be adequate for you to reach your new goals.
3. Establish a routine in your day to day life.
It is of utmost importance to reserve some time in your schedule to stick to these scheduled workouts. Be faithful to your Workout schedule, power up by looking at your Goals bulletin board and get passed the fear of failure.
4. Reward yourself when you reach your different goal levels.
The reward will help you motivate yourself to attain your goals. Rewards could be anything that helps motivate you (big or small rewards). For instance, new cycling shoes, a new digital speedometer for your bike, a cycling vacation you are planning or a new bike.
5. Re-evaluate your goals and routine.
As you gradually gain knowledge of your own capacities your overall fitness will progress. Thus new goals might be in order. This is the core of success in any cycling workouts or cycling training program. This strategy will help you stay on track and reach your goals.
Refer to your 5 basic core steps, write them down, put them where you can see them frequently (especially your reward). It can be a bulletin board where you keep pictures of your goals (for example a picture of the new bike shoes you want). Add power words or power sentences to your bulletin board that motivate you to keep on track. When the time comes, find a good cycling workout that fits you. Plenty of workouts are available on Internet. Some are free, some you can buy....just find the most appropriate one for you. I will soon post some basic training programs on this blog to help you setup in the beginning.
Denis
Denis is a cycling amateur and developed a passion for Cycling Workout and Cycling Training after many years of cycling. Writes articles to help mostly beginners and intermidiate cyclist searching to advance in their personnal program.
[http://mycyclingworkout.com/]
[http://mycyclingworkout.com/cycling-workout/cycling-workouts-5-important-steps-to-start-a-cycling-workout-or-training-program]
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Weight Loss Workout Program: Key Steps to an Effective Program
You can still fit in an effective weight loss workout program into your daily routine
Having a well defined weight loss workout program is important for anyone who wants to lose weight. Due to the modern hectic lifestyle that everybody has adopted, the level of fitness levels have gone down leading to weight gain and a higher frequency of weight related diseases. If you are looking at losing weight there are several things you must take note of in order to stay on track.
Manage your time
Having limited time to exercise is one of the major restrictions to people completing their weight loss workout program. It would be correct to say that virtually everybody is aware of the benefits of a rigorous exercise program. The problem is the competing interests and demands that characterize present day lifestyles.
For this reason, developing a 45 minute exercise regime that you can undertake in the comfort of your home is particularly convenient. If you do this three to five times each week, it will not be long before you start to notice a significant change in your weight. You can source for assistance from a fitness instructor on what are the important aspects of a weight loss workout program so you are certain you do not over do or under do a particular exercise.
Always strive to exercise in the early morning because it is easy to embark on a task when you wake up in the morning. It is also more predictable and you have more control of the morning than you do of the evening (e.g. your may be required to work late an entire week and so may not be able to make an evening exercising schedule). You could wake up an hour earlier so that your normal day hours are not affected. By exercising in the morning, your energy and productivity levels for the day receive a tremendous boost.
Incorporate weight and intensity training into your program
Weight training is effective in losing weight. This is contrary to what many weight loss programs advice. The fact is that the amount of body muscle you have has a direct correlation to the amount of fat your body uses up daily. The use of weights increases the effectiveness of your weight loss workout program and increases body metabolism as your body muscles grow. Research has shown that for every half kilogram of trim muscle your body has it burns 50 calories. Weight training sessions should be intense and should not be more than 45 minutes. Have rest periods between weight training sets.
One should also strive to incorporate interval training into your weight loss workout program. This is a type of cardio that increases your body's ability to burn excess fat. It is effectively a cycle of exercises done in succession - for instance, running, then brisk walking and then cycling. This type of exercise program makes subjects your body to high energy training sessions. Each short high intensity exercise must be followed by a rest and recovery intervals. Interval intensity training can be one of the most effective aspects of a weight loss workout program.
To learn about a complete program that will get you ripped in 30 days see Body of FIRE the top weight-loss program right now.
Article Source: http://EzineArticles.com/?expert=Jay_Shuttleston
How to Build Chest Muscle Lightning Fast in 3 Easy Steps
If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.
How to Build Chest Muscle Step I - Dissect your chest work out
If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals "pecs" are pretty big muscles, which means you're going to have work out different parts of your chest "one at a time" if you want maximum results and the fastest gains possible.
It's real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.
These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.
Here are a few exercises you can use to build chest muscle very quickly.
Upper Chest Muscle Exercises
- Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes
Lower Chest Muscle Exercises
- Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes
Inner Chest Muscle Exercises
- Standing Cable Crossovers - Flat Bench Dumbbell Flyes
Outer Chest Muscle Exercises
- Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes
By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.
How to Build Chest Muscle Step II - Work Your Chest to Failure
If you want to build chest muscle, you have to train your chest to failure. If you don't know what I mean, it's very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.
This is why you also NEED a spotter - someone to help you when your muscles fail during an exercise. For example, if you're bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed - that's the key to unlocking HUGE muscle gains.
When you train your chest muscle to failure like this, your body says "Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won't be as strenuous as last time". Training like this can and will lead to HUGE chest muscle gains quickly.
How to Build Chest Muscle Step III - Don't Cheat on Your "Negatives"
What are "negatives"? - Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you've reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).
Most people use gravity during negatives instead of having a controlled movement downward. This is what I call "cheating your negatives" and it's also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it'll be pretty dangerous and "useless" when you're trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.
Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.
Remember, it's not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example
So don't cheat yourself out of building the massive chest you desire by cheating on your negatives - this is when much of the pressure is being put on your muscles, so don't "wimp out".
To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you'll be on the road to a massive chest in no time.
Copyright 2006 Richard Knight
This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. www.skinny2massive.com [http://www.skinny2massive.com]
Article Source: http://EzineArticles.com/?expert=Richard_Knight
How To Build Muscle Quickly - Tips to Gain Muscle Fast
To be able to build muscle effectively, one must understand how muscles grow.
So, how exactly does muscle grow? And how and why does lifting weights lead to muscle growth? What is the real purpose of weight training?
Well, essentially what you're doing when you do weight training is you're damaging your muscles. Yes, that's right, you are actually injuring your muscles when you subject your muscles to high amounts of stress (i.e., when you train with weights). Not only that, your muscles actually get a bit smaller while you are doing weight training.
You are probably scratching your head right now saying "does this guy know what he's talking about?" Yes, I know what I just said may be contradictory to what you are seeing while you are at the gym lifting weights. Yes, your muscles do look like they are swelling up as you lift more weights. But that is not because your muscles are growing, the swelling is actually caused by what is known as the "pump".
This muscular "pump" is caused by the increased blood flow to the muscles and has nothing to do with your muscles getting bigger. Always keep in mind that the "pump" is essentially just an illusion, it makes you feel good and tight, and it makes your muscles look bigger. But that's it. So, do not take the "pump" as a signal that's you've had a good workout.
Anyway, going back to our original topic, muscles don't get bigger until you go home to eat, rest, and sleep. It's only when you're resting that your damaged muscles get repaired. And it is during this repair and recovery process that your muscles grow bigger. The thing is that when your muscles get repaired, they actually get "over repaired" in such a way that they will be able to handle the stress that you have just subjected them to without getting damaged (at least not as much as they did before). That's why, along the way, you need to incrementally increase the weights you are lifting. The reason for this, as obvious as it may be, is to make your muscles adapt to higher amounts of stress, making them grow bigger each time.
In addition to having enough rest, here are five other tips that will help you build muscle quickly.
Tip #1 - Stretch before and after your workout.
Some people believe that stretching doesn't contribute anything to muscle building, while some swear by it saying that it is an essential part of a workout. Whichever of these are true, there's no question that stretching does come with some benefits. It reduces muscle tension, it increases the range of movements in your joints, it enhances muscular coordination, and it helps in improving blood circulation.
Tip #2 - Eat Frequently.
To enable your body to build the most amount of muscle, you must constantly supply your body with the required nutrients. No, you don't have to eat every hour, but you have to eat more frequently than you did when you were not yet working out--at least 6 meals a day instead of the traditional 3. Also, you need not have a full-sized meal each time. A mid-sized meal is enough, just make sure that your meals are rich in protein and carbohydrates. As a rule of thumb, you need to have at least 500 to 750 more calories everyday over what you used to be having.
Tip #3 - Take it easy on the cardio exercises.
Doing 30 minutes of cardio workout two days a week is enough (for general health maintenance purposes). Cardio workout is highly catabolic, meaning it wastes muscle tissue. And doing too much cardio will interfere with your muscle building efforts.
Tip #4 - Don't push yourself too far (in terms of reps and sets) when you're just starting out.
Doing too many repetitions and too many sets increases your risk of over training your muscles. And over trained muscle do not grow. For maximum muscle growth, keep it below 20 sets per muscle group and between 6 to 12 repetitions per set. What you want to have more of are weights. The heavier the weights the better. Also, limit your entire workout session under an hour. 45 minutes is ideal. This is to keep your muscles from becoming catabolic.
Tip #5 - Change your routine regularly.
Change your workout routine every 4 to 6 weeks, whether it's the number of reps you do in each set, or the kind of exercises you perform, or the weights you lift, or any variable in your training. A workout journal can come in very handy for this.
This article is written by Jonathan Castor. Castor enjoys writing and educating people about matters related to health and fitness. He has written many articles that focus primarily on the topic of muscle building. If you want to learn how to build muscle quickly [http://www.gainmusclebuildmuscle.com/blog/how-to-build-muscle-quickly/] fast, visit [http://www.gainmusclebuildmuscle.com].
Article Source: http://EzineArticles.com/?expert=Jonathan_Castor
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