How To Build Chest Muscles The Simple Way

If you're wondering how to build chest muscles and firm up your upper body, you're not alone. In a world where first impressions last, we want to have a fit and health looking body, especially around people we meet for the first time. Keeping yourself healthy, eating the right food and exercising will make you feel good on the inside, and also help to improve the way your body looks. When you get your workout program aligned with a well designed muscle building diet, what you are feeling on the inside will radiate outside. If you feel good and healthy inside, you will look radiant and fresh on the outside. Having a healthy diet is another way of having a good looking body; it goes along so well with proper exercise, especially if your goal is to build chest muscles.

Having well build chest muscles is one of the most noticeable body features you can have on your body. If you have been trying to build those chest muscles but haven't seen any changes yet, then you might be doing the wrong exercises. Before you begin your training, you should be well informed on what kinds of exercises target your pectorals. You cannot just do exercises that are not really focusing on the area that you want to improve on and expect to see any real results. Search the internet to help you look for the right pectoral exercises that will help you build a bigger chest. Look for chest specific work outs that best suit you and your life style, and that also fit into your schedule.

There are four parts of our chest, the upper chest, the lower chest, the outer chest and the inner chest. When you train your chest, you have to find an exercise that will focus on all of the different parts of your chest. Too many guys choose ineffective chest exercises that only target one of the different sections of the pectoralis major. If you really want to know how to build chest muscles, then you need to understand the importance of targeting the entire pectoral muscle from different angles. This is the only way to build well developed and shaped chest muscles.

Swimming is a good way to work on your chest without having to train with heavy weights. Pushups and bench pressing are also great exercises to help you to build your chest. Do not over train your chest muscles; let them rest for a full week between chest workouts. A lot of guys like to hammer their chest muscles with workouts 3 - 4 times per week. I like to teach people that they really only need to train their chest muscles 1 time each week.

You can definitely hit the gym about 2 - 4 times a week, but you need to be training a different muscle group or body part with each of your workouts. To build a bigger more muscular chest faster, you can do these exercises in a way that will force your pectorals to work like they have never worked before. In order to do this, you will need to train to the point where you cannot do any more reps for each set.

If you are really serious about building bigger chest muscles, you need to make sure to be consistent with your efforts. Too many guys hit the gym hard and heavy for a few weeks only to stop and completely give up on building a bigger chest. Piecing together effective chest workouts that incorporate the best pectoral exercises along with a well-balanced muscle gain diet with help you build a bigger more muscular chest naturally.


If you want to build chest muscles that catch the attention of everybody, then you need to learn how to train your upper body. Find out how to gain muscle mass quickly, easily and naturally starting today at Gain-Muscle-Workout-Less.com!

Article Source: http://EzineArticles.com/?expert=Nick_Andrade

Best Way to Gain Muscle - A Simple Trick To Get Ripped

If you're looking for the best way to gain muscle, then you've come to the right place. In this article, I'm going to show you the trick I used to gain over 40 pounds in just a few months. Whether you are skinny and want to bulk up or are overweight and want to turn the fat into muscle, you need to do exercises that are effective in getting you results. There are tons of information out there on this subject that it can be overwhelming. Most sources provide faulty information. The dirty little secret is that they don't want you to succeed or else you'll stop buying their magazines or products! The best way to gain muscle is not a magic bullet or a TV product or supplements such as muscle milk. It's simply dieting properly and exercising effectively.

Once you pack on muscles and transform your body, you'll be surprised at how easy it is. You'll feel great about your body and have the confidence to go out in public. You'll turn the heads of women and men as well who want to know the secret to your chiseled body. I know this as I was once in your shoes. As a skinny kid growing up, I wasn't sure if I was ever able to bulk up. I searched all over for the best way to gain muscle and tried countless gimmicks that all failed to work or worked but didn't last. To be honest, I was quite fed up that my hard work was not paying off. I finally discovered the best way to gain muscle and was surprised it could be that easy. I literally gained over 40 pounds of pure muscle mass in just a few short months. My change was so drastic that my friends accused me of using steroids!

They kept asking me for my secret. At first, I was hesitant to reveal the steps I took, not because I didn't want them to succeed but because I wasn't sure if what I did could work for them as well. I figured that I had nothing to lose and my friends wouldn't stop bugging me for the best way to gain muscle mass so I finally gave in and showed them the way. In my mind, it was a mini experiment for me to see if I the methods I used would work for my friends as well. Sure enough, all of my friends that I taught had the same results. They all packed on a ton of muscle in a few weeks time. I was thrilled to know that the step by step techniques could work for everyone and glad I was able to help my friends out.


Check out the best way to gain muscle. My friends and I were able to go from scrawny to brawny in just a few weeks. If I could gain muscle so easily, I have no doubts that anyone can.

Article Source: http://EzineArticles.com/?expert=Matt_Roeder

Best Way To Build Muscle For Women - Tone Up Your Arms, Belly, And Thighs With Simple Moves!

The best way to build muscle for women is a question that gets asked in my weight loss classes quite often. And not because students want to look like Arnold Schwarzenegger, but because they want to get firm toned bodies that movie stars like Jessica Biel, Demi Moore, Jessica Alba, and Jennifer Anniston show off every holiday season.

Today we're going to look at how Asian women slim down, get lean, and tone up their bodies using simple methods that you can use to get the body you're after.

Best Way To Build Muscle For Women - The Skinny Asian Way

You're not going to learn ALL of the fat-burning and belly-shrinking secrets that Asian women have from just a single short article or webpage. But you definitely CAN pick up some of the basics that will get you started on the right path to a better body:

Powerful Movement = Powerful Firming

The best way to build muscle for women doesn't focus around a set of heavy barbells or the traditional weights like the kind men use to pump up.

Instead the beautifully fit bodies that most people women aspire to can be found by using our core (diaphragm) muscles, our legs, and even a chair from the kitchen table.

1. Make peace with the dreaded lunge. Asian women have used versions of the popular lunge to tighten and tone their legs, rear-ends, and backs, for centuries...but did you know that it actually is a great way to THIN your thighs as well?

That's right, contrary to popular belief, lunges will NOT give you thick muscular thighs that won't fit into your skinny-jeans. Quite the opposite.

By doing the movement correctly you actually will THIN your thighs while giving them a rounded athletic look. We don't have the space to go through the exact movement, but a proper lunge is one of your best weapons to tone up and thin-down your trouble areas below the waist...this is why is easily makes our list of a best way to build muscle.

2. The balance ball isn't just for Pilates. Odds are that you've probably got a large exercise or balance ball that you bought last year and has been sitting in the corner collecting dust after just a few uses. It's ok, we've all been there and there's nothing to be ashamed of when exercise equipment doesn't get used...as long as you take action now and start working!

There are a number of great balance ball exercise routines that are easy to do yet stress your core muscles heavily, which is one of the primary ways that female celebrities get their ultra-thin waistlines and create appealing visual curves.

Get your balance ball out of the closet, inflate it, and start on a standard routine and you'll quickly find that the best way to build muscle for women has been under your nose the whole time!

3. Want Michelle Obama's arms? Pull out a chair. Getting toned athletic arms is so important for us ladies to look great in sleeveless tops, evening dresses, and of course swim suits, that it's the #1 request I get from new students.

The best way to build muscle for women in the arm area while still keeping the arm itself lean and thin, is the chair-based dip. Just by grabbing a dinner-table chair, sitting your butt on the edge of the chair with your feet on the floor and your palms supporting yourself on each side of your thighs, you can lower yourself to the ground using nothing but your triceps muscle...which is the leading loose or flabby area on most women's arms.

You'll need to work up some strength, don't push yourself too far, but shoot for 5 dips (repetitions) per set and 2 total sets every other day.

4. What If You're Still Not Toning Up And Getting Lean? If you're not able to get the body you want from the above, you'll want to learn a more powerful secret free method that Asian women use to force fat off of their belly and thighs in less than a month...without starving or doing crazy workouts.


This method works fast and is very simple, the full details on how to do it are in the free report here: Best Way to Build Muscle. I actually do it myself while relaxing on the couch watching TV, and it works amazingly well.

Click on the link and learn the trick yourself before it's gone: http://www.skinnyasiandiet.com/free-book.htm

Love and good health always,

Catherine Cheng - Founder, The Skinny Asian Diet

Article Source: http://EzineArticles.com/?expert=Catherine_Cheng

Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"

The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.

Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.


Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

Article Source: http://EzineArticles.com/?expert=Derek_Manuel

The Best Bodybuilding Workouts to Gain Muscle Mass Fast

Training with free weights and bodyweight exercises is the best way to gain muscle mass fast. Using fancy machines typically puts the body into a stabilized position so that it isolates 1 muscle group but then there is less stimulation of the core and secondary assisting muscles. The best bodybuilding workouts always use heavy multiple joint exercises which not only work a primary muscle group but several other muscles get involved to accomplish the lift.

Bodybuilding workouts for mass or strength should always include the heavy basics like deadlights, squats, dips, and pull ups or chins. If you want to gain muscle mass effectively and quickly you need to incorporate these into your routines. Many guys shun these exercises because they are difficult, require good form, and may even be embarrassed by the light weights they have to start with. Don't worry about the weight because once you start doing these exercises you will need to add plates quickly as the weeks go by. Adding additional plates making you stronger forces the muscles to adapt and continue to get bigger each month. I can't emphasize enough the importance of how the best bodybuilding workouts rely on these heavy exercises to beef up the entire body.

A guy that hasn't gained an ounce a muscle in months could grow like a weed if he skipped all the glamour muscle exercises and spent a few months getting his hands dirty with heavy deadlifts. This muscle building exercise not only builds the lower back and hamstrings but adds slabs of muscle to the entire back, shoulders, traps, and even the arms. It requires an enormous amount of power and muscle synergy to lift a heavy bar off of the floor and when done right you get a full body workout. This is the kind of movement that the human body most recognizes as something it needs to adapt to quickly by gaining muscle. Even bodyweight exercises like dips and feet elevated push ups can be more effective than many of the machines and the fancy movements inexperienced trainees are attempting.

The best bodybuilding workouts focus on getting back to basics so try this routine to gain muscle fast.

Monday

Deadlifts 5 x 5

Pull ups 4 x 8

Barbell Rows 4 x 6

Dumbbell Curls 4 x 8

Wednesday

Weighted Dips 5 x 5

Incline Flyes 4 x 8

Incline Dumbell Press 4 x 8

Lying Triceps Extension 4 x 8

Friday

Squats 4 x 12

Stiff Legged Deadlift 3 x 12

Bulgarian Split Squat 3 x 12

Seated Calf Raise 4 x 12

It can be very taxing to do heavy deadlifts the same week as heavy squats so in order to enhance recovery and work the muscle fibers differently you'll notice that Monday is a heavy day for back and Friday uses lighter weights and higher reps for legs. You then have the weekend to recover prior to deadlifting again. You do this for 3 weeks and then reverse the rep scheme for Mondays workout to Fridays workout. This way for 6 weeks you can hit your major muscle groups with higher and lower reps.


Get Huge and Gain Muscle Mass Fast with the Best Bodybuilding Workouts

Gain Muscle Mass Fast with more articles on the latest and greatest muscle building supplements, muscle building articles, and strength development. Get in shape for your sport or just look great on the beach.

Article Source: http://EzineArticles.com/?expert=Rick_Porter

Can The Insanity Workout Build Muscle?

Many people want to get in shape without having to spend the money and the time it takes to go to a gym 3-4 times a week. With drive time back and forth to the gym, a 1 hour workout can easily turn into a 2 hour event. This is why many people are choosing to exercise at home with popular workout programs like P90x, Insanity, Turbo Fire, Brazil Butt Lift, 10 Minute Trainer, or many others.

I'm sure you've seen the Insanity infomercial, and you have seen the trainer that leads the Insanity workouts, Shaun T, he is a pretty muscular dude. But a common question out there is, will Insanity build muscle? I've personally done Insanity and to be honest, after the 60 days, I was probably in the best shape I've ever been in. I had lost some weight, my cardio levels had improved, and I was looking as ripped as I ever had. But to answer the question, I'd have to say no, Insanity does not really build muscle. But that is not necessarily a bad thing.

The Insanity workout is not a muscle building workout per se, but rather a fat burning workout which will also turn fat into muscle. The Insanity workout includes a lot of pushing up type exercises, and a lot of squat type exercises, but with no weights. With Insanity you are mixing up cardio and resistance training at the same time, which is a huge calorie and fat burner. So you will be getting leaner, and stronger, and your muscles will tone up, and that is how you will get that "ripped" look.

Insanity is a great workout, but if you are looking to bulk up and gain muscle mass, this might not be the workout for you. You will be better off going with P90x or the new upcoming Body Beast workout. Which workout you choose to do really just depends on what your goals are.

Unfortunately Insanity really won't build muscle. But it will turn fat into muscle so if you are a heavier set person, it may be perfect for you. However, if you are a skinny guy looking to gain size, you will be better off going with P90x. P90x has much more resistance workouts where you are able to use heavy weights and focus solely on getting bigger and stronger. Both P90x and Insanity are both great workouts, whichever one you choose will depend on what your fitness goals are.


Marcus Ochoa is an Independent Beachbody Coach. To find out more information on him, the Insanity workout, and Beachbody's home business opportunity you can visit his blog at GetPaidWithFitness.net.

Article Source: http://EzineArticles.com/?expert=Marcus_Ochoa

3 Static Belly Exercises to Tone Your Abs Without Moving a Muscle

When most people think about ab exercises they immediately think about crunches, sit ups, or leg lifts. These are all worthy exercises that can help you strengthen and tone your abs. However, there are other kind of workouts which can help you get a flatter stomach: static exercises.

Static exercises are done by holding your muscles in a contracted mode without moving them. This has a different effect than regular workouts and can help you achieve better and faster results. Practically every regular exercise can be combined with a static element. You simply hold your body in the position in which you are at the greatest muscular strain.

For instance, if you do a crunch, you can hold for a second just before you lower your body back to the starting position. This is a static muscular stimulation.

However, there are a number of strictly static belly exercises that you should include in your regular workout routine. Here are 3 of them:

Stomach vacuums - You stand or sit with your back straight. Breathe deeply in and then exhale all the air out of your lungs. Suck your stomach in and hold it for 20 seconds or more. Make sure not to bend your back and to keep your stomach muscles clenched.

The plank - This is a classic and well loved exercise that is usually performed at the end of your workout session. You position yourself similarly as you would for a push-up but rest on your forearms instead of your hands. By holding this position, with a straight back and neck, you will get an awesome workout which works both the inner and outer abs.

A variation of this workout is the side plank which is also a static exercise. You rest on one forearm and position your body sideways. This works the waist and obliques.

A third static exercise can be done by lying on the floor with straight legs and then raising them off the ground at a height of about 5 inches. By holding this position for 30 seconds or more you target the lower abs. Make sure to keep your lower back closely attached to the floor. This exercise can make your back arch which can be risky, so be sure to take care.

The best ab workout includes static exercises and variations as well as regular full range exercises. This will help you get a fuller and better workout.


Visit Get Flat Abs Fast for more tips and tricks to burn belly fat. For more killer exercises for your abs, visit Effective Swiss Ball Exercises.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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The Great Gama Workout - These 2 Magical Exercises Made the Great Gama Undefeated

The Great Gama never lost a match and he competed in about 5000 wrestling matches. To this day he is considered by many as the "GREATEST" wrestler in the history.

What's even more amazing is the Great Gama workout.

Before I break it down for you let me give you a quick idea of his physical prowess.

The Great Gama strength was noticed at an early age. By the time he was only 10 years old he had already competed in a national (India) strength and fitness competition. At this young age he was already capable of performing 500 bethaks and 500 dands. (a type of push up exercise for upper body strength)

He would also wrestle every day, even though he did not compete until he was 15.

What are these exercises you might ask?

Well a bethak is similar to a full squat. You do a bethak from a standing position... your feet in 45 degree angles. While squatting down you roll onto the ball of your feet lifting your heels off the floor. This is not an easy movement but is a great leg builder/conditioner. You should do about 60 or 80 bethaks.

In the Great Gama's day well-known champions would do between two and three thousand bethaks a day.

Wrestlers would often perform as many as 1000 bethaks. At the very least a wrestler would do between five and eight hundred per day. (This is a great workout and it requires no equipment just your own bodyweight.)

As he got older, the Great Gama's workout would increase to wrestling 40 wrestlers, 5000 bethaks and 3000 dands. All this was done on a daily basis.

It's easy to see why the Great Gama was seen as being unbeatable this is a very exhausting workout. These incredible training exercises were the foundations of all the great Indian wrestlers and as the writer, Percy Longhurst wrote... "The Indian system of training has results beyond the development of great strength; it creates most remarkable powers of endurance while at the same time increasing agility."

Finally in 1909 the Great Gama won the championship wrestling title of India in 1909.

He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers. As a result the Great Gama went on to defeat some of the most best know wrestlers of that time.

He laid down challenges to many of the greats and was willing to give up his title if defeated. Some of these great champions were the Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia and Frank Gotch of the United States.

All of them declined the Great Gama challenge. Are you ready to tackle the Great Gama Workout?


Final Thoughts:

Almost everyone believes that you MUST use free weights to build incredible strength and muscle size. Old time strongmen have proven this wrong. To learn more about The Great Gama Workout including images of the exercises and more. Click to http://www.Build-Muscle-Guide.com for complete information, reviews, tips and more. Do this and I guarantee your success.

Article Source: http://EzineArticles.com/?expert=Robert_Deangelo

Weight Loss Exercise Plan: The After Pregnancy 300 Workout

Any weight loss exercise plan is great for you to burn fat after pregnancy. I have a 300 workout plan that can help you shred calories and lose weight fast.

The 300 workout plan is based on a workout that the actors did for the movie, 300. In that movie, the actors got very defined muscles and lost any sight of belly flab.

This workout is a set of 6 exercises with 50 repetitions of each exercise. The total number of repetitions equals 300, hence the name of the workout.

The After Pregnancy 300 Workout

1. Rows with resistance bands on exercise ball - 50 reps

2. Wall squats with exercise ball - 50 reps

3. Dumbbell chest press on exercise ball - 50 reps

4. Alternating Arm and leg raises in cat position - 50 reps

5. Dumbbell shoulder press on exercise ball - 50 reps

6. Sit ups on exercise ball - 50 reps

Rules of Thumb

The idea is to get the workout done using the best form in as little time as you can. This workout plan is one of the best exercises for weight loss.

You want to rest as little as possible between each exercise. If you can finish the entire workout in 30 minutes, great. If you can do it in 20 minutes, awesome.

Make it a game with yourself. You're challenging your body to build muscle to burn fat. You're stripping away the fat that covered your slim body all those pregnancy months.

Aim to do this workout 3 times a week. On your off days, you can incorporate walking or running to lose weight.

General Guidelines

Listen to your body. If something is hurting, stop immediately and seek medical attention. You don't want to injure yourself and sideline your body for a few weeks.

Start the workout easy, and be careful to not give your body too much stress. Gradually, build up the intensity by decreasing your time or increasing the resistance.

Strength training is an important component to any weight loss exercise plan. When you build muscles, you increase your metabolism. When you increase your metabolism, you burn more calories. This is the road to losing weight after pregnancy.

Increase the amount of energy you expend over the amount of energy (food) you take in. And remember, that nutrition is the other component to weight loss. Don't think that all this exercise can afford you a high calorie reward after your workout. The calorie deficit is the way back to your skinny self.


And don't fall victim to wasting all your exercise efforts by eating a high calorie snack or meal afterwards. Learn all about how many calories needed to lose weight to keep your weight loss momentum.

Kristine Kay helps moms lose up to 25 pounds of belly fat in 90 days without military exercise, starvation diets, or expensive diet pills. Subscribe to her free newsletter where you get instant access to exclusive tips for fat loss for moms. It's her all natural approach to losing weight and keeping it off. Losing weight after pregnancy just got easier.

Article Source: http://EzineArticles.com/?expert=Kristine_Kay

Female Natural Bodybuilders - Build Your Muscles Naturally

Because women lack the hormone testosterone which aids muscle growth in men, they tend to use steroids which is a chemical substance to boost their muscle growth. It is not good to use steroid as it has so many negative side effects, such as:

- Mental imbalance
- Cancer
- Breast shrinkage
- Heart diseases
- High blood pressure
- Thicker voice and many more

Natural bodybuilding is better as it has no negative side effects and it helps you live a long and healthy life.

Some female bodybuilders who want to participate in bodybuilding contests often make use of these steroids in order to grow their muscles quickly. They may win a big amount of money but their life is most likely shortened as they will face the consequences.

If you want to build your muscles naturally and quickly, you will have to do your daily workouts intensively, continue until you are totally exhausted, this will help put more pressure on your muscle, thereby forcing it to grow.

Also when lifting weights, start with lighter weights and gradually increase it. Make sure you are in the right posture during weight lifting and do it slowly.

Another important tip that will help you build muscle is to eat the right muscle building foods and prepare them correctly. Some of these foods are:

1. Whole wheat bread: This is a good carbohydrate food and it contains fewer calories that can be used up easily during workouts.

2. Chicken: This is very rich in protein and it helps for quick muscle growth. Eat it without the skin as the skin contains fat. Do not fry it before eating, you can boil or roast it. Another good protein food is turkey.

3. Tuna in water: This is a very good protein food, it is very cheap and can be found easily.

4. Beans: They are very rich in protein. You should soak it in water for 7 hours before cooking or boil for 5 minutes, filter away the water and then add fresh water before cooking.

5. Green Vegetables: This is a very good bodybuilding food as it contains lots of vitamins and minerals. Also it contains fewer calories.

6. Avocado and olive oil: These are healthy fats, they help for normal body functioning and are easily burned out during exercises. Do not eat groundnut oil, palm oil and animal fat as they can't be easily burned out. Your meals should contain 5 percent of fat because it contains more calories.

If you are able to follow the above tips, you will be able to build your muscles naturally even as a female bodybuilder.


For more information and tips on how to get the best out of muscle building without using steroid or any chemical substance, visit:

[http://www.femalebodybuildingtips.info]

Article Source: http://EzineArticles.com/?expert=Aimufua_O_John

How to Build Muscles Naturally to Increase Muscle Size

I decided early on that I was going to build muscle naturally to increase muscle size. The effects of steroid abuse is hard to look at. If you have been around the gym you have seen these guys, they have all the telltale signs of anabolic steroid use. They usually look kinda bloated and almost look like a block of stone. These are the guys that can bench press a small house while drinking a protein shake. They are also the ones that are very aggressive (roid rage) and usually have developed a bad case of acne from taking the steroids. Google anabolic steroids and you can see all the horrific effects they will have on your body.

Naturally Increase Muscle Size
Natural muscle building does work if you pay attention to your muscle building diet and make a firm commitment to train properly. After steroid use your muscles will usually begin to atrophy unlike building muscle naturally where the muscle fiber has a chance to grow and thrive. While you are developing a lifelong healthy lifestyle you are also laying the foundation for a muscular physique. This will build a solid long lasting body unlike steroids that will build muscle fast but won't last.

Ways To Build Muscle
I am using a program that has sky rocketed my muscle gains even while being natural. The routine I am using now is for mass building and includes working out the major body parts once a week. Provided you aren't over training this will definitely increase muscle size. On Monday I will do my chest and triceps, Tuesday is back and biceps, Thursday I blast my legs and Friday it's shoulder time. I workout my abs on Tuesday and Thursday. This is a ten week cycle I use before I start a completely different routine. The key is consistently. Try and be consistent with your training schedule so you don't break the cycle of muscle growth or your hard work will have been for nothing.

To increase muscle size and build muscle fast, just remember that the program you use must be followed strictly. You can't help but to gain muscle. An important thing to understand is when to change your routine to keep your muscles from adapting to the workout. The muscle must constantly be shocked and confused if you want it to grow. Doing the same routines and exercises over and over again is only a waste of your precious time.

Increase Muscle Size Without Steroids
Natural muscle building is the way to go if you are looking to increase muscle size. Let the weak guys take the steroids. You must be strong in both mind and body to resist the temptation. Be strong and build lean muscle mass the right way.

Go Natural!


To increase muscle size you must do it naturally for long lasting effects. Don't fall victim to the get big mentality of thinking. I have seen the results and they aren't pretty. Check out Jason's site Increase Muscle Size. He is young but he is impressive and he does natural muscle building [http://increasemusclesize.org/natural-muscle-building-to-increase-muscle-size-does-work].

Article Source: http://EzineArticles.com/?expert=Kevin_Forrester

Gain Muscle Nutrition - Food Tips to Gain Muscle Right

Food intake is one of the major key to achieve the health and of course the body you want. Whether you are in the body building group or just plain wants to lose pounds. By eating the right food, you will sure that you will not only get the body you want but your health will also be in good hands. In this article you will learn many things about gain muscle nutrition.

Fist thing first, if you already consuming healthy foods, then just continue it or better to add more nutritious food on it. You must also select foods that are high in calories for added energy and stamina. Calories will help you gain healthy muscle. You should also include more starch rich foods such as potato, pasta, legumes and whole grains. You should include some protein rich foods on your diet such as tuna and grilled chicken.

Another thing you should consider in gain muscle nutrition, is that you should have small amounts of fats but avoid too much sugar and sweets. This will only make you gain more fat than muscle. Last thing is that you should stick to the program designed for you. Don't just stick to your diet, move around and do your work outs but don't forget to rest your muscle even once a week. Resting will help ease pain and aches and you will not overwork it. Follow these simple tips and you will soon have the body you want in no time at all.


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Pre-Workout Supplements Guide - Looking for the Best Pre Workout Supplements for Strength, Stamina

Have you ever faced problems while working out? Problems like lack of energy and lack of stamina? Problems of no real results while working out for hours? Then you really need to take pre-workout supplements. As the name suggests, pre-workout supplements are supplements you take before going to gym or before going for an extensive exercise routine. Such supplements provide you with extensive energy that you can utilize during your time in gym. It not only gives you energy but also pre-pumps your muscle to get going with your planned work on them.

This helps you while doing exercises for your muscles and body. Everybody knows how essential it is to prepare yourself and your body before starting exercises so that you do not hurt and strain you muscles. To avoid injuries, you should keep yourself prepared. Some of the examples of natural pre-work outs is having proper diet before you leave home. You need to have a meal that is full of energy that you can utilize in the gym and avoid your body using stored energy that you have in your body. It gets more essential when you do not want yourself and your muscles to suffer the 'hangover' after exercises that you did hours ago and they are still giving you that pain.

There are many products which are available in the market which you should have as a part of your pre-workout supplements. All these products are rigorously tested and extensively used by thousands of body builders to gain energy before hitting gym. Top three of these are:

Nitrous Oxide and 'Xtreme NO'

This is one product that nearly every body builder recommends, whether you are trying for intensive body building or looking for a fitter body, this one product does it all by giving you that extra push in maintaining a proper energy level while working out. Not only does it inflate the arteries and muscle system, it quite literally 'turbo charges' them. Along with this, it also provides a lot of extra energy and quickly recovers your tired muscles after tiring gym sessions. It also has an Advanced Nutrient Delivery System which complements your arginine compound. These are two main reasons of its high effectiveness and sure shot results.

Muscle Advance Creatine

This contains creatine in each serving along with other essential pre workout supplement ingredients. One major ingredient of this pre workout supplement is creatine monohydrate - in fact its main component.

It promises to super charge your exercise plan and provides you enough energy that will keep you going through out your exercise plan. Additionally there is a lot to gain from it including longer endurance and higher strength.

Deer Antler Plus

Deer Antler Plus not only provides muscle-building energy and recovery but also provides good results that will help you enjoy your workout even more. The benefits also extend to your post-workout needs. Among the noted benefits of the product are (1) better muscular endurance and strength (2) better muscle mass (3) healthier immune system; and (4) better muscle recovery during and after strength training.

From the time when the ancient Greeks and Romans started the Olympic Games, the athletes had their own special regimen for great performance which included water and nutrition. For example, Milo of Croton, the wrestler with legendary strength who won five successive Olympic Games from 532 to 516 B.C., ate "9 kilograms (20 lb) of meat, 9 kilograms (20 lb) of bread and 8.5 litres (18 US pt) of wine a day," according to Athenaeus and Pausanias. According to Wikipedia.

It is amazing to realize that the supplements and diets for training and exercise has been a critical research topic from over 2,500 years!

The view of sports nutrition today has much evolved from the ancient Olympic gladiators' meal plan. Scientists are continually interested in learning more about this abiding subject. Research shows that the coupling of exercise and proper diet is what produces a healthy lifestyle that can maintain the "prevention/management of [chronic diseases such as] noninsulin-independent diabetes, hypertension, coronary heart disease, osteoporosis, obesity, mental health, colon cancers, stroke and back injury." So says Wikipedia!


You can visit the Pre Workout Supplements Reviews website http://www.preworkoutsupplementsreviews.net for more FREE information, reports, and some interesting videos.

Article Source: http://EzineArticles.com/?expert=Tim_G_Richards

Out Run Everybody - Best Strength Workout For Runners!

Strength training exercises for runners have to include overhead kettlebell swings. By now you are probably familiar with kettlebells and understand that they are no joke when it comes down to getting a real workout. If you weren't familiar with them then I wrote this article for you too to let you know that they are no joke when it comes down to getting you results!

So what are double arm overhead kettlebell swings? Well the base lift that is performed with the kettlebell is the double arm swing. This base lift only involves swinging the kettlebell like a pendulum from between your legs up to chest level. I am referring to a variation of this drill that is done by building enough momentum and hip drive to elevate the bell all the way up to above your head. To perform the overhead swing you must implement a technique in kettlebell training known as the hip snap. The hip snap is a movement that is done by flexing and extending at both your hips and knees in order to build the necessary momentum to swing the weight above your head. This is a great strength endurance workout for runners to implement in order to drastically improve the power and strength of their running ability. This is a great strength exercise for your arms, shoulders, hips, knees, back, glutes, and hamstrings! The secret behind training with kettlebells is that it is movement based. By training with this device you can manipulate bodily movements instead of isolating specific body parts. This is why this style of lifting translates so well over into the runner's program.

If you haven't taken the time to learn about kettlebell training and the double arm overhead swing then I want to challenge you to access the rest of my articles on the matter. Remember that anyone can train hard, but only champions train smart!


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Article Source: http://EzineArticles.com/?expert=Brandon_Richey

Best Body Building Workout to Build Upper Body Strength

Here are the perfect body building workouts that are essential for your upper body. It is very important to be aware of your body condition and your capability of workouts. To achieve your desired muscle you have to drive yourself to new limits.

There are five important muscles to be considered when working out your upper body. We can get stared rite now with several different exercise workouts for each of the muscles.

These workouts will allow you to toggle between regular workouts from time to time. Let's get started now.

You on no account want to lift the same muscle workout two days in a line. It is great if you split it up by lifting your back and chest one day and biceps, triceps and shoulders on the next day.

Exercises like flat bench press, flat bench dumbbell flyes, incline bench press, decline bench press workouts and much more can be done for your chest.

You have to be very careful and pay more attention when you start workout for your back. A small mistake can lead you with a back injury and keep you out for weeks.

Exercises like bent over rowing, lat machine pull down, dead lifts, shrugs and hyperextensions has to be consider for building muscles on your back.

You are now ready to lift with your shoulder, biceps and triceps workouts can be done to the next day. For your shoulders exercises like shrugs, a seated dumbbell press, side lateral raises and alternate front dumbbell raises are the best exercise.

For your biceps you can workouts exercises like barbell curls, alternate dumbbell curls, incline dumbbell curls and preacher curls. A preacher curl engages you lifting a barbell on a preacher bench.

Finally triceps is the last part of your upper body building workouts. Exercises like standing cable press downs, triceps bench dips, overhead rope extensions and one arm dumbbell extensions can be the most appropriate workouts for your triceps.

It is very essential that you be aware on how to do all these body building workouts before you attempt to start.

Poor workouts will not only put off you from muscle building, but it can lead you to a bad injury that keeps you away from exercises for weeks.


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Calisthenics Workout Plan - How to Get Ridiculously Strong With Only 3 Calisthenics Exercises

Yo!;)

A lot of you have read my interview with Hit from the calisthenics kingz. In that interview he mentions that he doesn't train with weights. Hit is built like a tank and is amazingly strong too. So now you realise you can get an effective workout if you're on the road and have no access to weights, or if you just don't want to use weights, or if you just want to learn some of those extreme body weight exercises. This article explains exactly how to do it. In simple terms. There's a workout plan as well so you can get started on getting strong without iron.

Why don't I need weights to get bigger or get strong?

The reason is simply this: You need resistance, not weights. Adding weights is a great way to increase resistance and therefore the difficulty of an exercise so there's nothing wrong with just using weights, but it's not the only way. Maybe you've been doing hundreds of push-ups and hundreds of crunches but don't feel like you're achieving the strength or the body you want. When you lift weights you typically do 1-5 reps for pure strength development and 6-12 if you want to increase mass as well. So why would it be any different when you're not using weights? If you want to focus on endurance rather than strength or hypertrophy then it's fine, but if not you need to drop the reps. There are countless people who's goal is to either get stronger, get bigger or both, but they still do hundreds of reps with bodyweight exercises. You don't see them do hundreds of reps when bench pressing but they like to do hundreds of push-ups and crunches.

So what do you do if you can do hundreds of push-ups? Do you stop when you get to five? That wouldn't be much use either. So you increase the resistance just like you would with weights.

You might have to be a bit more creative but it can be done, and here's how.

How to add resistance to body weight exercises

There are a number of ways to do this, and here are some of them.

Partial range of movement-Let's say you want to do a one leg squat but you can't do it all the way to the floor. One option is to do it as far as you can, and then increase the depth as you get stronger. Some people are against this but it worked for Paul Anderson-the legendary weightlifter, power lifter and strongman. I would use a box if you're doing squats as it can support the knees. As you get stronger use a lower box or maybe a step on a staircase.

Weight distribution between limbs-Let's say you're finding the gap between a two arm push-up and a one arm push-up too big. What now? You can use both arms but do the following. One of your palms is flat on the ground, but on the other hand, you're only using you're thumb and first finger on the floor. This way there is assistance with one arm but there is more weight on the other arm and it has to do more work. Eventually you can remove the finger and only use the thumb. Then remove the thumb until you're only using one arm.

Straightening/ bending the joints-See my dragon flag tutorial on my site for an example of this. When I have my knees bent, the exercise is much easier, but if I keep my body completely straight, it's much more difficult.

Elevating the feet/hands-Take a normal push-up. If you elevate your feet by putting them on a box you make the push-up harder, and if you elevate your hands but keep your feet on the ground you make it easier.

So as you can see, there are many different ways to add resistance to any exercise, just like adding plates to a barbell. There is no limit to the number of increments you can have either. For example, you can elevate your feet by 30cm, 32cm, 31.4cm etc (obviously it would be stupid to be so exact but you get the point I'm trying to make), so even though gaps do exist between different variations of an exercise, you can bridge the gap as slowly or quickly as you need to. Don't worry about being exact. Just get a feel for the difficulty level.

Now you've got an idea of how to add resistance to body weight exercises, here is the workout plan. It has three exercises, of which you will use different variations as you progress, but you can add other exercises or switch one for another. More on that later. These are compound or multi-joint movements that teach your body how to work as a unit. There's an upper body pressing movement, an upper body pulling movement, and a leg movement, so it's balanced, and it doesn't take up much time. Here are the exercises.

Push-up variation-This will train the chest, triceps, shoulders and core. It's your pressing movement

Pull-up variation-Trains mainly the lats but also other assisting muscles in the shoulders, back and arms. It's your pulling movement

Squat variation-So you don't neglect your legs-Trains mainly the thighs and buttocks.

Okay so here are the different variations you can use. Going down the list, the exercises get more difficult. I've also written what I think would be a good method of adding resistance to that specific variation. See how far down the list you can go. These lists don't contain all of the different variations, there are a lot more, but you don't need all of them. Let's start with push-ups.

Push-up variations

Wall push-ups-Some people are too weak to do even knee push-ups so they can start off on a wall. It's the same thing, but instead of pushing yourself away from the floor you push yourself away from a wall. The wall is obviously 90 degrees from the floor and if you reduce this angle it makes it more difficult. Maybe you could find a slope at roughly 45 degrees for example.

Knee push-ups-Most people are strong enough to do knee push-ups so this can be a good starting point for someone who can't do full push-ups yet.

Full push-ups-There are different versions of this. The main ones are arms out-where your elbows go outwards during the movement and elbows in, where they stay close to the body and point backwards and work the triceps more. To make this exercise more difficult you can elevate your feet and put them on a box. On the other hand, the gap between knee push-ups and regular push-ups might be too large for some. In that case you can make the exercise easier by putting your hands on a box while leaving your feet on the floor instead.

One arm push-ups-Again there are different variations of this exercise but the same rules apply. Elevate your arms to make it easier and elevate your feet to make it harder. You can also do negatives (just the lowering part) if you want, until you're strong enough to also lift yourself up.

Psuedo planche/hip push-ups-Well actually these could maybe go before one arm push-ups on the list but I've put them here because they might be something you use to work up to planche push-ups which are extremely advanced. Hip push-ups are like push-ups but your hands are placed by your hips instead of your chest. They can be tough on the wrists for some people so you can do them on fists or use paralletes. Elevating the feet for this exercise does not make it more difficult. Try it and you'll see.

Another thing you can do to work up to the planche push-up is to practice static holds with the planche progressions, as well as practice push-ups in the tuck planche positions.

Pull-up variations

Negatives-A lot of people can't do pull-ups so what you can do is to just do the lowering part of the exercise at first. Get on a chair to get yourself high enough so that your chin is over the bar. Then push the chair away from you and lower yourself from the bar in a slow and controlled manner until you're hanging from the bar with your arms locked out. You might have to bend your knees if the bar isn't high enough. Also, you might want to have a spotter the first time you try this, or until you're confident of being able to do negatives with no problems.

Pull-ups-Once you can do negatives easily-say 2 sets of 5 reps you can try a full pull-up. You can have a partner help you as you pull yourself up if you need to in the beginning. You probably won't need one though if you've been training negatives and are good enough at them. A tip-when you reach the bottom, lock out your arms completely and dead hang. It's harder to do this than to cheat a little and start pulling yourself up before you've reached the bottom but it will help you in the long run.

Assisted one arm pull-ups-These are a lot harder than normal pull-ups and a great way to increase the difficulty of the exercise and train for one-armers. The way to do these is to hold the horizontal bar (pull-up bar) with one hand and have the other hand holding a vertical object. This can be the vertical support bars at the sides holding the pull-up bar in place or you can throw a rope over the pull-up bar and hold onto that. So now the side that's holding onto the pull-up bar has to do a lot more work. The way to increase the difficulty with this variation is to hold the rope lower down. You will start out high, holding the rope/vertical bar only slightly lower than where you hold the pull-up bar and as you become stronger you will move lower down until eventually you'll reach around hip level. After this, you can begin to loosen the grip you have with that hand (you're still gripping the pull-up bar tightly though).

One-arm-pull-up negatives-So the next stage is to move onto slow, controlled negatives with only one arm. Pull yourself up with both arms and then lower yourself with only one arm. When you first start it might be a good idea to loosely hold onto your bicep or shoulder with the free arm just in case you over-estimate your strength and injure yourself while crashing down. Once you know for sure you can control the descent you can let go completely.

One-arm-pull-ups-Reach this stage and you've attained a very, very difficult skill to attain. Congratulations!

Squat variations

Body weight squats-Most people should be able to do body weight squats easily. Read my article on squats for some advice on technique. It's on my site. Again, if you're not strong enough you can do partial range like Paul Anderson did and increase the depth as you get stronger.

One leg squats-From my experience the best way to learn this is to just do partial range and increase the depth slowly. Use a box or something though, or it could put a lot of stress on the knees. Maybe you could lift yourself with only one leg every time you get up from a chair. Gradually increase the depth by using a lower box/chair/step/whatever you want, until you can go all the way to the floor. In the beginning when you reach the floor you can roll back so your back touches the floor and then push yourself forward and spring up using the momentum to lift yourself up. This could mess up your form though if you're not careful (which could mess up your knees) so be careful with this one. Eventually you won't need any momentum. Once you can do the exercise easily, you can grab some weights, which kind of defeats the object of this guide but whatever. I guess you could grab some big water bottles or something if you don't have weights. Maybe adding more water to the bottles could be a way of adding weight.... Anyway you could also add a jumping movement to the squat as you lift yourself up and explode through the movement rather than lifting yourself slowly.

The training programme variables

So here is what the training programme variables look like.

Days of rest for each exercise-You can train each exercise 5 days a week or even as infrequently as every 5 days. You've got two options. The option you choose will affect the number of sets you do, which I'll get onto later. Option B is recommended for those also wanting to gain some mass along with strength. If you're only bothered about strength and like to train each exercise very frequently you could pick option A.

Option A-train each exercise 3-5 days a week

Option B-Train each exercise 1-2 days a week with at least 3 days rest in between each training day. You could do all three exercises on one day but you don't have to. You can split it if you want to.

Reps-3-5-I want you to keep it down to 3-5 reps while using heavy resistance. This is the ideal range for building strength. If you're after some mass as well, you can still get bigger while using low reps and heavy weight. You could increase the reps if you want to but I'd rather you not compromise strength, so an alternative is to make sure you ALWAYS do 5 reps instead of doing 3-5. You might have to use a slightly easier exercise variation in this case.

Sets-if you picked option A, you do no more than 2 sets in a session. If you picked option B, you can do 3-5 sets.

Minutes rest in between sets-3-5 minutes. If you want to increase mass as well as strength, then some fatigue may help you achieve that. You could decrease rest periods to 1-2 minutes, but again I'd rather you didn't compromise strength, so what you could do instead is to make sure you ALWAYS take 3 minutes rest in between sets and not any more. On the other hand, those who are only interested in strength could take 3-5 minutes rest between sets.

Not training till failure-Don't train till failure. You don't want to burn out your central nervous system and compromise strength gains. If you picked option B as your training plan, you can go very close to failure. If you picked option A, I want you to stay slightly further away from failure because you're going to be training more frequently and need to stay fresh. Make sure you could have done at least one more rep. So if you completed 3 reps and felt like you could do another 1 or 2, don't do them. Whereas with option B you could carry on and do those 1 or 2 reps (but only if you were 100% sure you could do the reps. Don't carry on until you attempt a rep and fail to do it).

Exercise variation-Choose a variation that you can do at least 4 reps with but no more than about 8. For example, if you can do 10 normal push-ups, try elevating your feet and then see how many you can do. If you can only do 3, try elevating your feet a little less this time and see how many you can do. Let's say you can do 7. That's a good variation to use for the duration of the training cycle.

The training cycle

Okay this part might seem a little complicated but it's important. If you don't follow a cycle you'll probably hit a plateau and stop improving so learn it well.

There are many different cycles you could use but to keep things simple let's go with a steady cycle that lasts 8-16 workouts. With this cycle you use the same exercise variation until you're ready to peak in 8-16 workouts. For example, lets say you find out that you can do 6 reps with a one-arm-push-up. You start a training cycle with the one-arm-push-up and after 5 workouts the exercise feels a lot easier and you feel like you could do 8 or more reps. You still carry on doing only 3-5reps and keep doing the same exercise.

After 8 workouts the exercise feels so easy that you feel you are ready to move onto a harder variation. What you can do is reduce the volume for a week (so lets say you train 3 days a week and do 2 sets in each workout. During that week reduce your workout frequency to only 1 or 2 days a week and do only 1 set per workout. However, you're either going to do more reps (if you usually did 3 or 4 then do 5) or if you already did 5 then switch to a harder variation of the one-arm-push-up (maybe elevate your feet) and do 3 reps.

After this reduced volume week, you're going to go back to your normal frequency of training (in this example, 3 days a week) but you're still doing a reduced number of sets (1 set in this example). Now you're ready for the final part of your cycle. You were doing 3 reps of one-arm-push-ups with your feet elevated. Attempt to do 5 reps with this same variation. If you succeed, wait until your next workout and choose an even more difficult variation (maybe elevate your feet even higher) and see if you can do 5 reps. If you succeed move onto an even harder variation in the following workout until you reach a variation where you fail before reaching three reps. Then after that you could go back to the last variation that you succeeded doing 5 reps with, and attempt to go beyond 5 reps. Take a few days off at the end of the cycle. At the start of a new cycle you begin with a slightly harder variation than in your last cycle. In our example we started the last cycle with one-arm-push-ups. For the next cycle we could maybe start with one-arm-push-ups with legs elevated slightly. You get the idea......I hope.

Adding exercises and final advice

This is just a guide. Don't worry about following it exactly to the letter. You can make adjustments, add your own exercises to it, experiment with different training programs/cycles etc. Just make sure you know what you're doing or you'll be wasting a lot of precious time. I think pull-ups and squats are a must. You could replace the horizontal push-up with handstand push-ups but I've kept it simple here.

You can't really go wrong if you just stick to this guide and train consistently, while resting when you need to, getting good nutrition, enough sleep etc.

Don't expect to progress from pull-ups to one-arm-pull-ups and from wall push-ups to planche-push-ups without any hiccups along the way. Your progress will slow down, you might get injured, and sometimes you might start doubting whether you'll ever get to the most advanced variations. It'll take you many months, even a few years to get to the most advanced variations of push-ups and pull-ups. Don't give up. This is what separates those few who make it from everybody else. If it was easy, everyone would be strong as hell and then your achievements wouldn't be so impressive, so just have fun, aim high and train consistently without giving up. Get in touch and tell me about your progress while following this plan, send me videos when you're able to do some of the cool feats such as one-arm-pull-ups, send me before and after pictures if it's changed the way you look.

Later


Hiten Gorecha

Personal trainer in Nottingham

[http://www.theflyingspirit.co.uk].

Article Source: http://EzineArticles.com/?expert=Hiten_Gorecha

Muscle Building Supplements: The Pros and Cons of Taking Muscle Building Supplements

When it comes to reaching your goals of shaping up and building those muscles, your top means should be safe yet intense and utmost workout paired with a balanced muscle building diet.

There can be times however when I may seem as if your basic efforts are giving you a plateau of results regarding your muscle growth endeavor. These would be the moments when you are most likely to consider going for muscle building supplements.

However, before you commit to getting these substances into your body, it will be smart to weigh the pros and cons of taking supplements.

PROS

Stimulates release of individual hormones needed for muscle growth. Muscle supplements are laid to you and are designed and formulated to boost and help with the release of specific hormones which does for building your muscles. Also, in comparison to the medieval formulations, when these supplements are taken in supervised and advised amounts, their effect is kept in the normal range and so they are so much safer.

Stimulate fat loss. Present supplements have varieties which help in shedding unwanted fat layers which hide the products of strenuous muscle building workouts. This way, the muscles built come to surface and thus are more visible.

Stimulate the absorption of essential nutrients in food and other supplements (if any,) taken in. By a certain physiologic pathway, some muscle building supplements increase the rate at which nutrients and substances which are essential for muscle building, as derived from food and supplements, are taken in and absorbed by the body. Thus, making you get most out of what your have taken in, which are bound to complement your muscle building routines.

CONS

Costly. One main issue about supplements is that they can cost you a fortune especially when you get to take more than a single type of supplement. Also, the costs are weighing down if you figure there is by no means any reason for you to stop taking them.

There are just so many supplements out there. One way to ensure that you get most from any supplement you will take is to find one which will best suit you and your body's demands. So basically, you would have to come up with ways to go past the advertisements and see for yourself, with the help of a reliable fitness professional the supplement/s that will work for you at your present case.

You can expect any side effects. Like any other pill or medicine you may take, you can expect to experience the intervention of side effects sometime after you started taking any muscle supplements. You may want to check with a professional or your doctor to keep yourself safe.

There goes your list of the basic pros and cons of taking muscle building supplements. Be sure to weigh these few things and find some reliable help that will give you the best results that goes after your body's need and coping mechanism. These will not only assure your health's safety but will also pave way to utmost results at your muscle building endeavor.


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Article Source: http://EzineArticles.com/?expert=Roger_Hughes

Build Muscle Fast With Supplements, Without Illegal Substances

Body builders and those into other intense physical activities may very well be interested in how to build muscle fast with supplements. Given the amount and types of supplements on the market, it can become overwhelming for people to hone in on the right ones. With this said, it is useful to have some of the main ones in mind. These include Creatine, Glutamine, Whey Protein, and Casein Protein. Each of these will be discussed in detail below.

To begin, Creatine is a popular muscle building supplement. It can be defined as an acid that comes from nitrogen. It aids in providing energy to muscles and nerve cells. It is naturally prevalent in humans, though it has of late been placed in many drink and food supplements as a means of enhancing one's energy levels and overall physical performance. The supplements can be found at health food shops and come in powder, liquid, health bar, and pill form. While taking the supplement has become popular within the sports world and it is legal to do so, a growing number of doctors and sports professionals feel that it is as dangerous as steroids are. They feel it should be banned for this reason and also since Creatine tends to give players who take it an unfair advantage over those who do not.

Glutamine is yet another supplement used by muscle builders. Most of this substance comes from the human body itself. It is a nonessential amino acid which is created within a person's blood and then stored in his or her muscles. When an individual suffers a substantial illness or injury, Glutamine fixes muscles and helps with the production of immune cells. Where supplements are concerned, the substance is utilized to treat a profusion of ailments, and it also enhances the body's functioning. In terms of how Glutamine affects bodybuilders, the supplement enhances an individual's physical abilities. Such supplements should not be used by individuals who have liver or kidney issues, or by women who are either breastfeeding or pregnant. Most bodybuilders take up to forty grams of Glutamine a day.

In addition to Creatine and Glutamine, Whey Protein is another supplement that enables bodybuilders to build muscles fast. It is naturally made from milk during the process where milk is transformed into cheese. It does not contain any fat or lactose. In its supplemental form, it is commonly consumed as a powder. It is meant to repair muscles that are damaged via the amino acids that are prevalent in it. This makes it a popular choice amongst bodybuilders. However, people should be careful not to go over the recommended dosage on the supplement's package in the long term, as this could lead to liver and kidney damage. This is since these organs need to work even harder than others to eliminate excess protein that is not absorbed by the body.

Last but not least, Casein Protein is utilized by bodybuilders. It contains four fifths of the protein that is contained within a cow's milk. It is a slow digesting protein. As compared to Whey Protein, which peaks in the bloodstream within forty minutes of consumption, Casein Protein is generally taken at night right before bed in the effort to preserve one's lean muscle tissues throughout the nighttime. In its supplemental form, Casein Protein is typically mixed with Whey Protein. This mixture is said to taste better than one or the other proteins alone.

Creatine, Glutamine, Whey Protein, and Casein Protein are all used by bodybuilders to build muscles. While they all have their benefits, these supplements should be taken with caution.


Your success in building muscle depends on choice of supplements, including brand names. Find out the proven brands and how to get discounted prices at: Top Bodybuilding Supplements now. Dawood is a health and fitness enthusiast and expert and offers free tips at Vitamins and Health Supplements.

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The Best Way To Get Abs - Quick Start Guide For Guys To Get Ripped Abs

We are always looking for the best way to get abs fast. Here we'll get straight to the point as I give you a "crash course" on what it takes to lose stomach fat and get ripped, lean abs.

1. Motivation

Without motivation you will not follow through with your ab workouts, much less start. So how do you develop motivation?

- Write down what you will gain from losing stomach fat and getting six-pack abs

- Next, write down what you have to lose from not following through with your ab regimen (ex: more dates, more confidence, better fitting clothes, etc.)

- Take a "before picture" as well as measurements and keep track of how much stomach fat you're losing and see how much your abs are developing; the more you see the physical gains the more motivation you'll get.

2. Right Exercises

The best way to get abs fast obviously has to incorporate the best ab workouts. There are a lot of good ab workouts (as well as bad ones). Some of the best ab workouts are multi-joint workouts, meaning they incorporate other body parts as well. Here we'll list a couple of good ab workouts you can start to use right now.

Side Planks

- Get on the floor on your right side and lift yourself off the floor with your right forearm and right foot, so the rest of your body is in the air. Try as best as you can to hold yourself in a straight line and don't allow your right hip to go down or sit too high. Hold that position for as long as possible on the right side and then switch to your left. Also, attempt to hold the plank position for thirty to sixty seconds on both sides. If you want it to be more challenging hold that position for more than a minute.

- Mason twist

Begin by sitting in the floor, now bring your feet off the floor, around 6 inches and hold them in the air together. Now interlock your fingers to make a fist. Touch the floor on your right side, then touch the floor on the left side, and go as fast as you can from right to left. This has got to be one of the best I've tried. Try to do as many reps as possible.

- Fifer Scissor

Lie down on the floor, and bring your right leg up to where it's pointing straight to the ceiling. Hold for a second, then bring it down and bring the left leg up towards the ceiling and repeat for 25 reps. It may sound easy, yet you'll fell it in just a couple of reps. Make sure you contract your abs during the whole workout.

3. Diet and Nutrition

You could have the best ab workout ever, if you don't have a good diet to go with it, I'm sorry to say you won't get very far. Over all, make sure you eliminate all sugary foods and snacks. Watch out for any foods with high fructose corn syrup or trans fats, deep fried foods, breads and pasta and other foods with too much carbs. Make sure you have protein in your meals such as chicken, fish, beans, eggs and also vegetables. You'll find it worth it to buy quality multi vitamins and drink a lot of water which is vital to your body.

4. Create a workout schedule

Creating a workout schedule will let your mind know you are serious your ab workouts. You're also using the law of commitment and consistency in your favor which says that whatever you commit yourself to (like writing out your ab workout schedule) you'll be consistent with. Do your ab workouts 3 times a week. By keeping a schedule you'll be more likely to follow through with it.

Remember it starts with motivation so make sure you do the motivation exercise. It may be ideal to do your ab workout in the morning when you have more energy and I can't say this enough that you must have a good diet. Follow this best way to get abs fast guideline to lose stomach fat and get ripped six-pack abs before you know it!


Also, make sure you go to Best Ab Toner Diet to learn the difference between fat burning foods and fat storing foods to get lean, toned abs.

( You can also go to Best Way Get Abs Fast where you can browse through more ab nutrition tips and exercises)

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The Best Ab Workout For Women at Home - 3 of the Best Home Workouts to Get Nice Abs Fast

A lot of individuals around the world try extremely hard to get a nice set of abs. A majority of the people that want a flat stomach and nicely toned abs are women.

However, a lot of women do not have the time or cash to take up a membership for a gym. Thankfully, you can easily get the abdominal muscles you desire by performing the right ab workouts in your home. With the best ab workout for women at home and some cardio exercises you can easily get rid of belly fat and build a toned and sexy midsection in a pretty short time.

When it comes to the most effective abdominal exercises for women there are a lot of different ones to choose from. The best news is the fact that they can be easily performed in the comfort of your home.

Alternate sit ups is considered the best ab workout for women at home since it is so basic. In order to properly do this exercise you will have to lay on the ground and stretch your hands and legs in the opposite directions.

You will need to elevate your torso and with your left hand, touch the right feet. You will have to gradually lower your torso to return to the beginning position. Again replicate the same with your left feet and right hand.

Once you touch your feet, you should hold that position for about five seconds for greater results. Now repeat this ab exercise for twelve times on every side.

Another one of the best ab workouts for women at home is known as the side plank. The slide plank will assist you in eliminating the fat on the obliques as well as any love handles.

When you execute this exercise you will have to lay down on your sides with your legs together. Now gradually elevate your torso and support your weight with the hand on the side you are on.

You will probably have to utilize the opposite leg for greater support. You may then fold the opposite leg and keep it in front of your abdomen and create a ninety degree angle with the ground.

As soon as you are not able to hold this position you may release the position. Repeat this ab exercises for about ten times on either side.

Finally, you can also perform the leg lifts to get the abs you want at home. The leg lifts is considered the best ab workout for women at home by many people because it is a very lower ab exercise.

You will have to lay down flat on the ground and keep your legs as straight as possible and keep your hands on either side of the body or under your butt. Raise your legs high up and create a 90 degree angle with the floor.

Now gradually lower the legs, until they are around 6 to 8 inches off of the floor. Once you bring your legs towards the floor, make certain you're not arching your back at all. Replicate this procedure around ten times.

These are are some of the best ab workouts for women at home. Perform a few of these exercises routinely each week and you will definitely start to see significance results.


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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!

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The Best Ab Workout to Get Flat Abs in 4 Weeks Or Less

By selecting the best ab workout routines you will finally be able to shift those extra pounds and build a flat stomach with great ab definition. We'll learn how to cut your training sessions down by 30% and still get better results. Then discover how to burn fat faster, develop hard muscle and increase the health of your heart.

Here are the three core parts of your ab workout that apply to both men and women. By applying these you will increase your fat loss and build hard muscle creating great ab definition. At the same time they will improve your general health and quality of life.

Step 1- Change your cardio routines:
If you're like most people you are probably spending a lot of time doing long boring endurance sessions on the treadmill or exercise bike because that is what you have been told to do. The best ab workout will give you more for your efforts. Research has shown that variable intensity training can be far more effective in improving cardio fitness.

The next time you are at the gym try this routine on the treadmill.
1. 3-minute light warm-up

Interval:
2. 1 minute at 8mph
3. 2 minutes at 4mph (recovery)
4. 1 minute at 8mph
5. 2 minutes at 4mph (recovery)

Repeat steps 2-5 four times for a very intense 24 minute workout. You will only need to this workout 3 times per week and I guarantee you will see much better results in terms of fat loss and increased health as well as increasing your motivation.

Step 2 - The best ab workout will include effective hard body exercises:
Even though you are focussed on your abdominals you should be focussing on complex movement exercises that work other parts of your body at the same time. This will reduce the risk of injury, is much healthier and will actually make you look better. Elite muscular athletes like sprinters, boxers and football players don't do isolation exercises so neither should you.

Squats and deadlifts are the best hard-body exercises to stimulate muscle growth and fat loss. Squats can be performed at any level with just your bodyweight or with free-weights. You should focus on the 3 main types of squat which are the front, overhead and back squat and you will not only work your abdominals but also your back and quads.

Step 3 - Eat the Right Post Workout Meal:
The best ab workout includes a post workout meal to replenish your energy levels quickly and encourage an anabolic (muscle building) state to get the best response from your exercises. Your meal should have a mix of carbohydrates and protein and some good foods include natural carbs like bananas or pears and protein rich foods like yogurts. Mixing up a fruit-yoghurt shake is ideal.


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4 Best Ab Workout Tips - How To Get Hard Rock Six Pack Abs Fast!

People often ask me. What type of weight lifting routine should I follow? How many times I should weight lifting during a week/month? What is the appropriate amount of time to train with weights?

Well, here's my 4 best ab workout tips, what you should follow in your routines to help you to burn stomach fat and get strong six pack abs fast.

1. Stop doing hundreds of ab exercises every day

This is the first mistake, where the most people will fall when they first thinking about to burn fat from the abs. Instead, you should follow a regular exercises, like dead lift, squats and press movements. Train your abs no more than 3 times a week and don't waste all your time doing an endless crunch or sit-ups, the total time of training your abs should take about maximum 30min a week. (10min per workout)

2. Learn the correct technique first

You could waste all your time for nothing.. And in return, you will get a terrible back pain, for example if you perform ab crunches with incorrect technique. Consult with your personal trainer or with experienced people first if you are unsure. I had gained most of the results by asking from more experienced people.

3. Do not rush!

This is another common think, that I see often. In nowadays, people use to rush everywhere, and they use to be always busy, which is basic human character. When it comes to weight lifting, the sufficient amount of time is a must, if you want to burn fat through weight lifting. An opposite is bad either. Wasting too much time in the gym will rip you off as soon as possible.

4. Learn from experts

Do not afraid to ask advices and tips from more experienced athletes and trainers. Ab workouts done with a proper technique can be a very challenging by
just watching from pictures and supposing false things. I had so much great things, that have affected to my current physique by learning from others and I still looking for new thinks and advices by following the support for continual development.


A clearly visible ripped abs are possible only if you burn more fat than you consume. This seems to be a problem for most of us! Basic exercises, like squad and dead lift are the best exercises that help you to burn stomach fat. Training your abs will become necessary only when you want to shape or develop the abdominal muscles. Ab exercises are not the main priority to burn fat from the mid section!

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Best Lower Ab Workout - How to Get Sexy Lower Abs

Identifying the best lower ab workout can be exasperating, if you don't follow instructions correctly. This article discusses the best ab exercises and how to do them correctly. But before we start with the exercises, you must first understand the basics.

The first important aspect about doing lower abs exercises is that in order to reduce fat in this area you must reduce overall body-fat. If you need to lose a lot of weight, ab exercises alone won't help. However, working out using a lower ab exercise correctly and safely will help tone muscles if your body-fat is in single digit percentages.

Losing overall body-fat requires the correct proportion of various training such as strength training, interval training (a specific kind of cardio) and of course a healthy diet. Once these are planned out and implemented, you will see great results. Now let's look at the lower ab workout that provide the best results.

You must keep in mind that abs work differently from other muscles. While working-out your biceps, for instance, you will do 3 batches of 10 repetitions for few exercises. But when it comes to your lower abs, you must do a specific sequence with no rest between sets, also referred to as abdominal circuit training.

The lower ab workout that you can tryout is listed here:

1. Alternating Supine Leg Walks:

To start, lie down placing your hands under the buttocks. Raise your legs so that they are in right angle to your body. Pull in your abs and ensure you tense your midsection. Now, lower your right leg ensuring that your foot does not touch the ground. Keep your foot few inches away from the ground. Now, hold for few seconds and return to original position. Now, do the same with the other leg. Keep alternating and feel your lower abs exercising.

2. Supine Reverse Crunches:

Lie down as described in previous exercise. Raise your legs straight up and lower your leg from your knees to make a right angle. Pull in your abs and tense your midsection. Retaining the knees in the same position, slowly lower your feet until it is a little above ground. Then come back to original position and continue, to press your knees against your chest. Ensure that you pull in your abs to the maximum possible when doing so. Repeat several times.

3. Leg Lifts:

Lie down with hands on buttocks and legs straight up. Pull in your midsection engaging upper abs. Lower your legs simultaneously ensuring that your feet do not touch the ground. Hold for few seconds and return legs to original position. Repeat the exercise.

The above three exercises are considered the best lower abs workouts. However, you need to seek medical advice in case of pain or problems in lower back. Bear in mind that your need to do exercises safely for it to be effective.

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