How To Build Muscle And Get Ripped-Nutrition And Fitness Tips

If you have always thought that getting a perfectly-toned and ripped body is all about using muscle building drugs, it is time that you get your facts right. There is nothing better and proven that vigorous workouts that are complemented with the right diet and the right technique.

One of the first things that anyone should know about bodybuilding is that NATURAL GAINS ARE THE BEST GAINS. Moreover, using banned performance enhancing drugs can put you at an increased risk of health complications such as high blood pressure, gynecomastia, and liver/kidney damage. If you want to improve results from your muscle-building endeavors, these nutrition and fitness tips would surely help you redefine physique in limitless ways.

1. It is a proven fact that the human body needs the right set of vitamins and minerals in daily diet. Bodybuilders are no exceptions. If you want to build muscle, grow them naturally and complement with the right calorie intake.

2. If you are new to bodybuilding, it is important for you to understand the importance of free weights like barbells and dumbbells. Make sure that you perform basic movements like the barbell bench press, the squat, the military shoulder press, and the deadlifts before you take things to the next level. Fancy machines can wait for beginners.

3. You will end up doing more damage than good if you walk straight into the gym and do whatever comes before you. Seek the assistance of an advanced bodybuilder or personal trainer to get a routine chart for building muscles and staying in the best shape. Moreover, you should always select a well-equipped gym that has professional and experienced trainer. The gym should have a wide range of equipments and free weights and it must follow all safety standards.

4. If your goal is to bulk up, make sure that you take digestive enzymes that contain lipase, protease, and amylase so that fat, protein, and starch can be broken down.

5. To allow muscles to grow, it is important for you to ensure that your body gets the right amount of proteins. Generally, professional bodybuilders consume a minimum of 1-2 grams of protein per pound of weight (e.g.: 190-lb bodybuilders will be eating between 190-360lbs grams of protein per day).

6. Last but not the least, you are wasting your money and time on bodybuilding workouts if you are not getting adequate sleep. Remember, your body grows the maximum during sleep. Therefore, you should always make sure that you get eight hours of uninterrupted sleep every night. If you are not getting enough sleep and rest, it means your growth, energy levels, recovery, and hormone levels are getting bad hits.

Follow these tips on bodybuilding workouts and see the difference by yourself.


James McGlynn has been an active participant online for promoting awareness about health and dietary supplements. He has written extensively on bodybuilding workouts, supplements for muscle building, and how to train safe. To read his articles, visit http://www.healthandsuppliments.com/

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Fitness Keys - Burst Training With Good Nutrition and a Body Cleanse

So you want to get fit and get in shape? You probably want to lose fat, feel energized, and look good at the beach and in the bedroom. Jogging alone won't do it, and neither will aerobic exercise combined with eating the way the touted food pyramid suggests-unless of course you want to have a shape like the food pyramid. What you need instead is burst training and proper nutrition combined with a quality, nutrient-replacing body cleanse program.

No one, except maybe jockeys and high-school wrestlers, simply wants to lose weight. Rather, most people want to lose fat. The problem with extended so-called aerobic exercise like jogging is that, while it does burn calories, it doesn't really do much to help you lose fat. And that means a large portion of the weight you lose is in fact muscle mass. And a loss of muscle mass means a slower metabolism, which in turn makes it all that much harder to lose fat. So you need a fitness program that promotes fat loss while at the same time conserving or increasing your muscle mass.

Burst training holds the answer. Although not exactly the same as high-intensity interval training, burst training is similar because it involves short bursts of effort at about 90% of maximum capacity followed by short periods of rest. Burst training promotes fat burning, allows more time for recovery, raises your heart rate, and revs up your metabolism. And unlike with jogging or other prolonged aerobic activity, after a burst-training session is over, your metabolism stays revved up for a while and continues to burn fat.

As for nutrition, forget the food pyramid. All those suggested grains at the broad bottom of the pyramid are likely to make your bottom just as broad as the pyramid's base. What you need to do is eat plenty of fibrous vegetables and good fruits and make sure to consume sufficient high-quality protein. For your protein needs, you should concentrate on fish and fowl and lean meats and avoid dairy products.

Also try to eat for what you are going to being doing for the next three of four hours. If you have a workout ahead of you, then you'll need some carbs for energy and fuel to get you through that workout. If you're getting ready for bed, then, with respect to macronutrients, all you need is some quality protein for muscle repair. Just make sure to plan ahead and eat accordingly.

The third fitness key is the use of a well designed body cleanse and nutrition program/system. In our western, industrial world, we all unavoidably absorb toxins from the environment and the food we eat every day. One of the most effective answers to this modern inevitability is a good whole body cleanse to flush these toxins from your body and promote fitness by creating an optimum operating environment for your body. But the thing to remember is that body cleansers are far from being created equal.

The 21 Day Body Makeover-a complete whole body cleanse and nutrient-replacing program-consists of four components, all essential for health and fitness:

- The Power Cleanse - supports all the pathways of detoxification in the body

- World's Best Protein Powder - helps the liver during detoxification, promotes muscle building, and boosts the immune system

- Skinny Fiber - supports fat loss by reducing appetite and calories absorbed and optimizes insulin response

- Live Green - a nutrient-replenishing blend of antioxidant fruits, herbs, and enzymes

The 21 Day Body Makeover really is different from and contains much more than most of the other body cleansers out there.


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Choosing the Best Pre-Workout Supplements

A great pre-workout supplement does wonders for your workouts. Not only does it set the tone, but it also helps bring your workout to another level since it aims to improve various aspects of it, allowing you to achieve your fitness goals in no time, safely and effectively.

Of course, with the multitude of supplements currently available in the market today, one can be hard-pressed in finding the best ones, let alone the ones that will really work for them. However, when choosing the best supplements, you need to choose based on your individual goals and budget. You need to determine if you want to increase your strength, improve your muscle growth, improve your endurance or increase your energy and focus. You will also need to do thorough research on what key ingredients you need to look for in your supplements that will help you with these.

Many bodybuilders these days prefer to buy their supplements online and with good reason. Rather than traipse to the nearest drugstore and get cross-eyed from reading label after label, browsing for supplements online not only gives them a chance to view several products at a glance, it also enables to read as much information about them without having to ask a sales person who, instead of answering your questions would rather sell you products you absolutely have no need for.

Also, buying supplements online is definitely cheaper than buying them from brick-and-mortar stores and you'll also be able to compare prices and get the best deals. However, that's not to say that just buying them online means you're getting the best. The beauty of buying your supplements online is the fact that most websites post reviews and testimonials from customers who've actually tried the products. Good or bad, these reviews will be able to help you make informed decisions since they are mostly written by experienced bodybuilders like you. Try reading ones with the most comprehensive information and the most un-biased as well.

When doing your research, check as well for supplements that may contain ingredients like maltodextrin, magnesium, artificial coloring or fluff ingredients - these are things that you don't need in your supplements because in addition to making them quite ineffective, you may end up paying more and getting less than what you deserve. It's a ploy that some manufacturers use to trick consumers into thinking that the more ingredients a supplement has, the better it will work but nothing can be further than the truth. Read and understand information carefully and don't get carried away by the hype.

You can also check review websites that list down the top products, complete with ratings and reviews. These sites will also list the products from the best to the worst and will also include helpful articles about bodybuilding and supplements, as well as FAQs about supplements that many find helpful as well especially those who are taking them for the first time. These sites are also a good indication of what people are constantly buying and best of all, it's not based on marketing or manufacturer hype.

And last but not the least always choose your products based on cost per serving, which is the best indicator of whether or not a supplement will be worth your time and money. Just count the number of workouts you do every week to calculate how long the supplement will last and how much you'll need, bearing in mind that you don't need to take your pre-workout supplements on your off days.

But most of all, remember to consult with a doctor first before taking any kind of supplement as they may have adverse effects that can pose as serious health risks. If your goal is to eventually show off a ripped physique, you need to be around long enough to reach that stage so take the time to get yourself checked because it's better to be safe than sorry after all.


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Overview of Best Supplements for Men Over Forty Years Old

When you reach the age of forty, you may find that you are unable to exercise with the same intensity that you used to do till date. However, there are multiple supplements available in the market that can give you the energy you require to feel as if you are twenty years old during a rigorous workout session in the gymnasium.

Nitric Oxide

These supplements are consumed at least twenty or thirty minutes before workout and they are often available in the form of powder that can be mixed with juice or water. This type of supplement is a natural ingredient that helps in regulating different functions of the cardiovascular system. If nitric oxide is consumed as a supplement then it creates a particular health condition known as vasodilation. Vasodilation is responsible for massive expansion of blood vessels. It allows a higher amount of oxygenated blood to reach the muscles and increasing strength as well as endurance of muscles.

Hormone Replacement treatment

You can ask your physician if hormone replacement is effective for you. Many men who are forty years of age often find that decreased levels of hormones affect your workout performance as well as different aspects of your life. This kind of therapy can be used as an effective means to restore vigor as well as strength that you have been missing all these days. Testosterone acts as an anabolic agent and allows you to increase energy level during an exercise session and helps you to build muscles fast. Recent studies also reveal that this type of therapy increases strength, muscular endurance and body composition.

Protein

The protein supplements are consumed after the rigorous workout session. They are available in the form of powder that can be mixed with milk, juice as well as water. These supplements are available in different varieties and whey protein is one of the popular varieties of protein. These protein elements are rich in amino acids, which mean that they can provide the building blocks that are essential for creating muscle tissues. Research also reveals that daily supplementation with these proteins increase the size as well as strength of muscles.

Creatine

These supplements are consumed during strenuous workout session and they are available in powder or in capsule form. This element is a type of acidic compound that is normally found in meat, fish and other protein-rich foods. The primary objective is to initiate the smooth flow of energy to muscles. Creatine transports adenosine triphosphate molecules to muscle cells, provides them with ample source of energy and allows them to swell up with water. Recent studies reveal that regular consumption of creatine supplements increases size as well as the strength of the muscles effectively.

Glutamine

This type of amino acid is produced in highest quantity by the human body. It is produced naturally by a human body through different types of amino acids. This ingredient is helpful in the production of glucose. Glucose is the source of energy in the human body. Plus, glutamine maintains muscle mass and helps you to recover after difficult athletic training program.


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5 Expert Secrets To Melt Away Belly Fat

It's always bikini season somewhere, and if you want to hit the beach with confidence, it's time to look and feel your best.

Without a doubt, the belly is a top concern for anyone preparing to show some beach body skin. Fat on the belly area seems to accumulate easier than on other parts of the body, especially for some people, yet it's the most stubborn and hardest to get rid of. Mid-section weight, including the dreaded "beer belly" and "muffin top", can be a huge source of embarrassment and frustration for those self-conscious about their weight.

But while fighting belly weight can seem like a hopeless battle, it's important to remember that while it's not an overnight process, you can take control of your body - and your belly - with a smart and healthy lifestyle, exercise, and diet changes.

A regular exercise routine and sensible diet will put you well on your way to success in meeting your weight loss goals.

Here are 5 expert tips to melt belly fat as you go for your beachbody goals:

1. Get enough sleep.

When you don't get enough sleep, your body releases extra levels of the hormone cortisol (known as the stress hormone).

High levels of cortisol "signal" your body to store fat around your belly. In a recent interview with Marlo Thomas for The Huffington Post, celebrity personal trainer Jackie Warner says that hormonal imbalance is one of the leading causes of stubborn fat around the midsection.

2. Beat bloat.

Even a mild case of lactose or gluten intolerance can lead to bloating around the belly.

These possible allergens can cause digestive issues in your intestines and thus excess water weight around your belly and waist.

Taking a break from these possible culprits will allow you to ensure they're not sabotaging your battle of the bulge. Take two weeks off of dairy, and then two weeks off of gluten. Notice how you feel and look without each. If your digestion feels smoother by the second week, and you notice any reduction in belly flab, you may want to consider a more permanent diet change, or talk with your doctor about possible options.

3. Skip the crunches: do squats and lunges instead.

Traditional crunches are considered by many in the health industry to be an inefficient exercise to target belly fat.

The usual crunches target only one area of the abdominals and don't tone the rest of the body or provide the hormonal (the fat-blasting) body response that a core-targeting exercise routine does.

Squats and lunges, on the other hand, are two of the most effective exercise for fighting belly fat, as they both work the core as they tone (and provide a serious booty boost).

4. Hit the mat.

A regular yoga practice can help lower stress (again, reducing those pesky cortisol overloads that lead to increased belly fat), increase energy and focus - say goodbye to that 3pm sugar boost you thought you "needed" to get through the day - and improve your mood big time.

The bottom line: you'll feel amazing. And the added bonus? It's a true core workout that will work deep-down ab muscles you didn't even know existed.

5. Set reasonable goals, and track your progress.

There's no better motivation than setting a goal, and meeting it, except maybe fitting into your favorite jeans.

Setting attainable and measurable goals is a great way to make sure you're staying on track and enjoying the journey to true health. Start small- maybe your first week's goal is to make it to one yoga class; maybe it's to quit soda once and for all.

For some, a weight loss journal can be really helpful, too- each morning, write about how you're feeling and your goals for the day or week.

Check out top-rated fitness trackers in your smart phone app store for a conveinient way to document your results.

Tracking what you're eating and what exercises and activities you've done can also be really helpful, especially as you progress and can look back on how far you've come.

Eat right, exercise appropriately, sleep well and monitor your progess to carve a lean and toned beach body this season.


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What Exercises Get Rid of Belly Fat - The Secrets To Losing That Gut

Lots of men and ladies are finding they have packed on a few pounds and today they want to know what exercises blast away abdominal fat. The scale starts to reveal a creeping weight gain early in the game but of course many people choose to disregard the warning signals.

Rather like being an ostrich and avoiding dealing with a distressing situation. We just stick our heads to the sand and then pretend that everything is wonderful. Meanwhile that gut fat continues getting larger, the waistline becomes larger and this weight is constantly getting packed on, one pound after another.

You will lose belly fat quickly when you stick to the proper diet and exercise program. You must learn which foods to eat to help you melt away that unwanted belly fat. Healthy eating is a great plan however without using weight training and cardio workouts you still won't be able to target those stores of unwanted fat around your belly and hips.

If you want to get rid of belly fat fast you owe it to yourself to discover what exactly really works and what products, foods and workouts are utterly pointless. This'll give you the knowledge to find the appropriate fat burning plan that will assist you drop those undesirable pounds in the least amount of time.

Regular exercise daily will help you burn up more of those stomach fat calories and at the same time enhancing your general health and also physical conditioning. Include a 30-45 minute walk in your day-to-day routine in order to see that stomach get smaller. The brisker and longer the walk the more fat you'll burn off.

Using weights will help you get rid of belly fat these training programs will put that lean, healthy muscle on your frame. Resistance training also tightens and tones the muscle groups which are already present, in particular those abs. Once the belly fat is gone you want to flaunt sexy, tight abdominal muscles.

Having a problem such as stubborn belly fat loss of weight is going to be a necessary part of your get fit regimen. Regardless of what many people might say that body fat isn't going to magically disappear as you sleep or enjoy TV. It's going to take time as well as persistence to burn those fat calories which are stored on your hips as well as around your oversized mid-section.

This is the marathon contest there are not any short cuts which you could decide to try to get rid of that unwanted belly fat. Though the races could be won in a faster amount of time if you decide to incorporate a healthy diet plan and proper workout into your day-to-day practices.

A person with excess belly fat wants to find a genuine weight reduction method to use which can help them get rid of love handles. Despite this cutesy name nobody finds love handles as appealing plus there is nothing about an enlarged stomach that one can perhaps love.

Were you aware that by consuming certain carbs and fats you can actually help enhance your internal metabolic rate from slow to super- fast? It truly is conceivable to do some early carb-loading and lose even more weight. This means that you can eat wonderful foods for instance dark chocolate bars, chicken, savory nuts, grapes, raisins and even walnut, apple and cranberry muffins for breakfast and lunch to power off those stubborn inches of belly fat.

Eating two or three free-range eggs for breakfast or at lunchtime will provide your body enough amino acids and healthy anti-oxidants to maintain your blood sugar and appetite under control for as long as 8-12 hours. It's an simple eating plan tip that can help you to lower daily calorie intake by up to 1/3.

Incorporating an apple to each meal allows you to burn up to 5% more fat calories in just 1 week.

Rye bread is a answer to belly fat loss, and just consuming a single slice of this nutritious bread at lunch time can help you keep your blood sugar levels steady for 6-8 hrs. The all-natural fiber found in rye breads also can stop your system from absorbing some of the carbohydrates that creates belly fat.

Those pills and products that claim to help you to lose weight in 1-2 days are only draining your bank balance as well as doing nothing to aid you burn fat.

If you would like eliminate 50-60% more belly fat you should include 1/2 -1 cup of low fat yogurt along with your morning meal. These fat burning results have been proven in scientific studies carried out at a number of the world's top hospitals and universities.

When you finally decide to reduce belly fat your new and improved body is going to astonish your friends and family. Actually the results are going to surprise you as well. It truly is possible to reshape your body at any age and there's no better time to start than right now.


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Marine Pull Ups to Gain Muscle Mass

The US Marines are the most hardcore fighting machine on the planet and they turn boys into men in 13 short weeks. Marines are tough and need plenty of upper body strength to carry around equipment and to climb heavy terrain. You can use pull ups in many variations for great muscle building workouts at home or in the gym. I started doing pull ups when I was 10 years old so by the time I graduated high school I could do 31 dead hang pull ups. This gave me quite the edge when I went to Marine Corps boot camp in Paris Island a couple years later.

Pull ups will build your upper back giving you the awesome sought after V taper that bodybuilders, mixed martial artists, and wrestlers have. The other great side effect from this exercise is that they will build your biceps. If you want wide lats or are about to go to boot camp to join the Marines you need to start doing this muscle building exercises at least every other day to start strengthening your back and biceps.

Marine pull ups are done a little differently though as they allow you to use a little bit of a swing called a "kip" to help pull yourself up. I really never knew why they allowed this though because it is cheating. If you want to really build your upper back do them with strict form and only use the swing at the end to help you get a couple of extra reps. If you can do 20 dead hangs you can easily do 40 to 50 pull ups with the kip. When I graduated from boot camp using this technique I did 58 and so can you if you put the effort in.

Get a chin up bar to put in your door at home if you don't belong to a gym. Pull ups are the best muscle building exercise to get big arms and to widen your back. The Marines already knew this though and that is why they use it as a foundation along with push ups to build the upper bodies of new recruits. Another technique you can do to help strengthen your arms quicker is negatives. If you aren't able to do anymore reps step up on a chair or jump up so your chin is at the bar and lower yourself down as slow as you can. Do this for a few reps to really burn out the biceps and back muscles. Typically the biceps are the weak link on this exercise and this will help you to push the back and biceps harder.


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How To Do Pull Ups - The Muscle Up

Few will disagree that this is one of the best upper body exercises you can do. Before you start hurling yourself around a bar, make sure you understand proper form.

Because you're using your entire bodyweight, if you start incorporating them into your workout without adequate strength, you could really hurt yourself!

What Muscle Does the Pull Up Work?

Your Lats (Latissimus Dorsi) is a large wing like muscle group of the back and is primarily responsible for movement of the shoulder. They will incorporate many upper body muscle groups, but your lats are definitely the power house. For this reason, this is one of the best back exercises you can do! You'll also find that pull ups train your rear delts really well not to mention your biceps and triceps. If you're new to pull ups, you may want to try using gloves for pull ups. While this isn't necessarily the first thing people think about before they jump up to the bar.

As you get more comfortable with the bar, you'll be able to add different variations to the exercise. It's important with any upper body exercises to always engage your core. This means tight abs. The abs help keep your poster and body alignment in check!

Pull Ups Variations

Knees to Elbows and Kipping Pull ups are more advanced variations. None of the advanced pull ups movements should be attempted however until the basics are mastered!

Muscle Ups are a variation as well. A muscle up is a hybrid of a pull up and a dip. While you may be conditioned to do a set a pull ups, and you can kill it with dips, combining the two movements requires a higher level of strength and conditioning.

To perform a Muscle Up, position yourself in front of the bar. Jump up or grab the bar and prepare to pull yourself just as you would normally. To complete the muscle up, instead of pausing at the upper part of the movement, proceed to "push" yourself up and over the top of the bar. Complete the movement by lowering yourself back down.

The muscle up is a tough exercise. Gymnasts and those who have extraordinary upper body strength have the ability to perform this movement with ease, only after years of practice and conditioning. With a little concentration and proper form you should be able to master this eventually! Good luck!


Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

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Build Muscle Mass - 6 Keys to Muscle Building Success - Part II

In Build Muscle Mass - 6 Keys to Muscle Building Success - Part I, we discussed some of the main factors
and principles that affect putting together the proper weight training
routine to give you the most muscle building bang for your buck.
Some of the things we discussed include:

Your muscle fiber type

Your bone structure

Your ability to recover from weight training workouts

How strong you are

How much sleep you get

Your nutrition program

And more

Now lets look at six muscle building keys you can use when putting together
your next weight training program.

* Make sure you warm up

This sounds pretty simple but most people I see lifting weights in the gym
completely ignore proper warm up. And then others warm up way too much,
which negatively affects their actual workout. Warm up just enough to
be able to allow your muscles to fully contract during your working sets.
Studies have shown that a properly warmed up muscle can achieve 20 percent
more muscle stimulation.

A warm up should do just that - warm the muscle and flush blood into it.
Your warm up shouldn't have you exerting yourself or working hard. Here's
a good example using the bench press. Let's say you will be bench pressing
250 pounds for 3 sets of 3 reps. Your warm up could go as follows:

Bar x 20 reps

95 pounds x 12 reps

135 pounds x 6 reps

185 pounds x 3 reps

220 pounds x 2 reps

Work Sets

250 x 3

250 x 3

250 x 3

* Cycle Your Training

Now, I'm not talking about some complicated and convoluted periodization plan.
I'm talking about keeping things simple by going all out in your workouts for
four to six weeks and then having either a very low intensity week or even
staying out of the gym completely for a week before getting into another all
out phase of four to six weeks. This will help your muscle building efforts
by allowing you to recover completely and avoid overtraining.

* Use Variation In Your Training

This is more for staying fresh mentally than an absolute requirement for building
muscle. But if you get bored from your workout, you won't work out with as much
intensity, even if just subconsciously. A good way to use variety is to incorporate
it into your phase training. Every time you start up a new four to six week training
phase, consider using a slightly different routine so you stay motivated and challenged.

We'll discuss the next three muscle building keys in Part III.


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Gain Muscle Mass - 5 Quick Tips to Insure Success

Want to gain muscle mass in a hurry? Then you need to make sure that you don't over-complicate things. I want to talk about 5 easy to remember when trying to rapidly increase muscle mass.

1) Fatigue the Muscle With Sets and Reps

It isn't just about lifting heavy weights to gain muscle. If you rest too much in between sets, your muscles recover before the following set. Long rests are great for strength training, because when training for strength, you want to lift as heavy as possible. Long rests aren't as good, if gaining muscle mass quick is your goal.

2) Lift With a Higher Volume of Sets and Reps

Brief workouts are fine for maintenance and burning body fat. There is a huge push these days towards brief sessions in order to be time efficient. The problem is that building mass requires a high volume of training to a certain extent. You really do need to give your muscles a reason to grow. You can shorten up your workouts quite a bit once you gain size, just be certain that you add in enough volume to build muscle in the first place.

3) Time Your Post Workout Drink to Build Muscle Not Add Body Fat

Many people will tell you to drink a high carbohydrate protein shake right after training. The problem with doing this is that it will stop the post workout surge of HGH. A better strategy is to wait one hour, then drink your post workout shake. Don't worry about losing muscle. The HGH your body creates will insure you spare muscle while burning body fat. This creates a lean and muscular body not muscular and chubby.

4) Take Creatine Once You Get Really Lean

Once you gain all the muscle you are after, you will most likely have at least a little body fat to drop. Don't go way overboard and bulk up, because that makes leaning down a pain. When it is time to diet down, you can incorporate creatine in your diet to insure full muscles, even when dropping weight.

5) Don't Go Overboard on Protein or Calories

Don't listen to what most of the fitness magazines tell you. You can do your own research if you want, but I would recommend no more than 1 gram of protein per pound of lean body weight. So a 165 pound guy will probably need no more than 130 grams. Gaining muscle mass quickly is more a matter of training and overload than it is about diet.


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Getting Success With Quick Bodybuilding Tips - Muscle Building Strategies

Contrary to popular belief, a perfect bodybuilding workout program is more than just hitting the gym and eating like never before. The process of formulating and executing the right muscle building workout program and consuming the right health products at the right time along with enough patience are the basics of professional bodybuilding.

This obviously demands professional expertise and the best person to impart such knowledge would be a certified and eminent gym instructor. After all, you should be fully aware of what needs to do, how it could be done, what would be the backup or alternate plans, how long the rest periods should be, what all needs to be eaten and when, and how many repetitions to be performed, and on and on. If this has already "tired" you, it is time for you to realize that this is how you would excel and compromising on the basics in the initial stages is the last thing you want to become a bodybuilder. If elite bodybuilders like Arnold Schwarzenegger had given up early, they would not have regarded as successful icons, right?

The second thing for you to remember is that certain products that claim to make you big within a few days are best avoided. If there was any truth behind such claims, everyone among us with even a slight bent for bodybuilding or working out would have taken those pills or powders. The right diet is all about eating healthy and nutritious and supplementation is all about taking the right quantities of vitamins and minerals (if your diet cannot fulfill) under the advice of a qualified medical practitioner. If you can take care of this, you don't need any performance enhancing drug. Being natural is the best thing and you just cannot run away from this truth.

Tips For Build Muscles-Muscle Building Strategies:
Never ignore the importance of dumbbells and barbells as they help in building a solid foundation for muscle mass and strength additions.

Eat 4-6 small meals every day and not 2-3 heavy meals a day. Never put your body hungry and eat every 3-4 hours. Consume food products rich in protein such as fish, eggs, chicken, vegetables, nuts, and protein shake (if required).

One of the best ways of stabilizing the entire torso is to squeeze the glutes as much as possible during sets. An ideal way is to train with heavy weights one month (preferably 4-6 repetitions) and then go lighter the next months (preferably 8-12 repetitions). However, this advice should be first confirmed by your instructor as not every human body is the same.


James McGlynn has been a reputed name in the segments of online marketing and search engine optimization. He has created many articles and blogs for promoting small business online. To access more of his work, visit http://www.sportsnhealth.net/

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

Exercises and Workouts - The Three Crunch Workout For Firmer Abs

If your abs are your trouble zone, chances are you're focusing on which abdominal exercises you can do during your workouts to help firm up and gain the definition you're after.

One thing to remember as you go about your program is that constant change is a necessity. Your abs are fast to adapt so if you keep doing the same type of abdominal exercise over and over again, it's only going to be a matter of time until you hit a plateau. To liven up your workout, consider this three-crunch workout that will help you see maximum muscle definition in no time...

1. Front Crunches. First you have the front crunch. Lay flat down on the ground and slowly crunch your upper body up as far as you can comfortably go.

Just note: you should never "pull" your head upwards by using your arms. If you do, you will be taking much of the emphasis off your ab muscles, and only putting excess stress and strain on your neck.

2. Side Crunches. Once the front crunches are performed, you now need to hit your obliques. Side crunches do the trick perfectly. These aren't the typical side crunches you're thinking of though.

Rather than actually crunching upwards and to the side, you crunch directly to the side instead. Simply lift up as if you were doing a front crunch, and now squeeze your oblique muscles as you move your body to the side. Continue on until all reps are completed and then perform the same action to the other side.

3. Reverse Crunches. Finally, no ab workout would be complete without an exercise to target those pesky lower abs. To hit those, reverse crunches are a great choice.

Get into a position flat on the ground with your legs elevated and your knees bent. Next, pull your knees into your chest as far as you can, while only contracting your lower abs. Do this in a slow and controlled manner so momentum doesn't come into the equation.

Remember, only your muscles should be doing the work. If any other muscle is assisting, you won't be seeing optimal results.

So there you have three great ab moves to try next time you hit the gym. Perform 20 reps of each, all in a row without any rest. Stop and rest for 30 seconds and then repeat two more times.

Remember the phrase "no pain, no gain" has no place in a sensible exercise program. It takes time to adapt to different exercises, especially if you have been inactive for a while.


Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.s

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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

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

Exercises and Workouts - Are Your Calves The Forgotten Link In Too Many of Your Workout Programs?

Ask yourself this question: when was the last time you did exercises dedicated strictly for your calves?

For most people, the answer is never - or too far back for them to remember. With all the focus going towards the more aesthetic muscle groups such as the...


shoulders,
arms,
abs, and
legs,



often times the calves get overlooked.

This is a shame however, because the calf muscles are some of the most utilized muscles in your body as they'll be engaged in each and every session you do. Therefore, it pays to do some strengthening work for them as well.

In doing so, you'll help ensure you are going to be preventing injuries and improving the performance you show with your other exercises as well.

Here are some top tips to work your calf muscles more effectively...

1. Try Incline Walking .

First off, for your cardio training, consider doing some uphill walking whenever you can. This form of exercise is going to be most demanding on your calf muscles and can help to build up their muscular endurance level very well.

Incline walking is great for burning up the same calories as running would as well, which would mean you can see excellent fat loss results with this workout also.

2. Do Standing And Seated Calf Raises.

Next, make sure you are including both standing as well as seated calf raises in your workout program as well. This is important because this will allow you to better work both the gastrocnemius and the soleus, the two muscles that make up the calf, as you move through the workout session.

If you just do standing, as many people do, you'll cut your progress short. If you don't workout in a commercial gym with a seated calf raise machine, consider placing a dumbbell on top of your thighs and pressing up from there.

3. Focus On The Lower Contraction.

Finally, as you do the workout, make sure you are focusing on the lowering contraction element as well. This is really going to help to build up more total intensity with your training session and ensure optimal results. If you can lower beyond the point of parallel, this too will help you get a greater muscle stretch which means more total force generation capacity.

So there you have some quick and simple tips for superior calf training. Make sure you aren't overlooking this muscle group any longer.


Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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

Exercises and Workouts - A Workout Partner Can Help You Achieve Your Goals

Getting geared up to start your first fitness plan? Or, perhaps you were steadily working out for years already but happened to let your efforts slip and fell off the bandwagon. Now you are making a comeback.

Whatever the case, having a workout buddy by your side can make the process that much easier and can mean the difference between success and failure. But, you need to choose your workout buddy correctly. The wrong workout buddy may actually hinder your results - so you need to think carefully to ensure you are selecting effectively.

Here are three quick tips...

1. You Need To Get Along. While this first one may seem obvious to some, it's not always addressed as it should be. If you don't especially get along with the person you chose to workout with, or you simply don't trust them enough to fully open up to them as well as you should, this is the very first sign you need to move on.

Your workout buddy is going to be there through the hard times as well as the good times, so having someone you can open up to about any struggles - someone who will support you... is critical!

If you feel slightly closed off to your workout buddy, you won't reap all the benefits you could be from the relationship.

2. You Need To Prefer Exercising At Similar Times. Another requirement for a good workout buddy? You need to prefer exercising at similar times as well. If you are a morning person and they're a night owl, trying to find two similar times to workout together is going to be pretty challenging.

Of course one person could give and workout at the other's time, but this is not going to be optimal for them. They may not get in as good of a workout session - so this won't work in their favor.

3. You Need To Have Similar Motivational Styles. Finally, the last thing to take into account is your overall motivational styles. Are you someone who is more motivated by a leader type of workout buddy? Or are you more motivated by someone who is supportive and your friend?

Some people like the dictatorship leader style, where the partner is being more forceful as they aim to get you to squeeze out another rep or encourage you on. Others react poorly to this and just want gentle encouragement.

It's important you see eye to eye on this or one of you will be suffering.

So there you have a few key points to keep in mind regarding the workout buddy you choose. Are you working out with someone who's right for you?


Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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

7 Bodybuilding Fitness Workouts That Gain You Muscle Faster

Everyone is becoming more and more conscious of their health, these days, and taking up bodybuilding fitness workouts is becoming more and more common. It seems like everyone is going to the gym lately. If you want to get in on the craze, you should learn some tips on bodybuilding, first, though. That way, you'll be prepared to maximize the experience of bodybuilding.

Before you can create bodybuilding fitness workouts, you need to understand how muscle building works. Knowing the science involved can really give you an edge over casual weight lifters. Here are seven tips on bodybuilding that can help you to build a good workout routine.

Optimal Weight Lifting:

Building big muscles quickly happens because of resistance and weight. So, rather than lifting a little bit of weight many times, you should lift a heavier weight. Do less repetitions with more weight and you will find your muscle mass increasing quickly.

Dumbbells are Important:

With all of the weight lifting machines at the local gyms, these days, many people have lost sight of using dumbbells. Really, though, dumbbells are key in good bodybuilding fitness workouts. That's because they use a wider variety of movements than most machines can. They let you exercise many muscles with one routine, in other words.

Don't prioritize aerobics:

Aerobics are great. They strengthen your lungs and your heart. The problem is, though, they don't have a major place in bodybuilding fitness workouts because they don't really build muscle. So, although you can do a few aerobic exercises, try not to do too many.

Eat Red Meats:

Eating red meat is one of the most important tips on bodybuilding. That's because red meats have omega-three in them, which is very important for growing muscles. Red meats also have lots of muscle-growing protein.

Take Supplements:

Another of the important tips on bodybuilding is to take dietary supplements. There are a lot of supplements out there. A few include glutamine, amino acids and creatine. You might also try whey proteins and hydroxy beta-methyl, to name a few.

High Resistance:

High resistance is very important for bodybuilding fitness workouts. You might try lifting fifty pounds, for instance, and doing one set of ten reps, rather than lifting forty and doing three or four sets of five reps. High resistance can really help you to increase muscle at a faster rate.

Take a Break Often:

Finally, remember that breaks are important. Taking a break from your routines can help you to recover glycogen and you might feel like you're wasting time, but you'll really develop muscles much faster that way.

By following those tips on bodybuilding, you can really be sure to make some excellent progress. So, understand how you build muscle and use bodybuilding fitness workouts to your advantage so you can be a better bodybuilder.


Bodybuilding fitness workouts are very crucial to every bodybuilder. You will wasting your time workout in the gym if you do not know these secret tips on bodybuilding.

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

Fitness Cross Trainer Review: The Vision Fitness Elite X6100 HR

Introduction:

There's no denying that the fitness cross trainer is the hottest selling piece of exercise equipment on the market today. With their busy, modern lifestyles, most people don't have the time to travel to a gym to work out. Recognising that staying fit is important, many have elected to work out at home, in private and at their own pace. These machines are a good choice for these people, because they provide a total body workout that maximises the time spent working out. Here's a brief review of one we like quite a bit: the Vision Fitness Elite X6100 HR

Overall Rating:

4.5 out of 5.0 stars

Key Features:

The X6100 is a terrific value in a full-featured elliptical. With a durable, heavy-duty ECB-Plus™ motor-operated resistance system that delivers smooth, fluid operation and changes on demand with just the push of a button. We also like the easy to read, backlit blue LCD console that includes 5 programmes along with a scrolling message centre. This is a great elliptical for those who have limited space because the arms fold conveniently for easy storage.

Price: About £799.00

Product Description:

The Vision Fitness Elite X61 HR trainer has all the features you'd expect on a much more expensive machine. It provides plenty of feedback during your workout, including displaying heart rate, watts, time, speed, distance, RPM, calories, programme, level and profile. Watts, by the way, is a measure of power that helps you know how hard you're working. It indicates the amount of energy you're burning over time during your workout. For example, you're exercising at a rate of 42 watts for 100 seconds, you've expended one calorie. A recent review in Health magazine raved:

This elliptical trainer is made of heavy-gauge steel and folds to less than 4 feet long, making it a nice fit for nearly any room...This is a solid, smooth, quiet unit. The simple-to-decipher console offers five program options...and three other types of workout feedback. The X6100 also has hand grips that detect your heart rate on contact and a reading rack in case you need a distraction.

Product Specifications:

Open dimensions: 201 long x 69 wide x 175 high (cm) (79 x 27 x 69 inches)

Folded dimensions: 107 long x 69 wide x 175 high (cm) (42 x 27 x 69 inches)

Boxed dimensions: 165 x 55 x 80 (cm)

Product weight: 90 kg (199 lbs)

Maximum user weight: 136kg (300 lbs)

Warranty: Lifetime frame and brake, 10 years parts, 5 years labour

Product Features:

5 programmes: Manual, interval, weight loss, mountain and constant watts

Stride length: 19.75"

Pedal arms: BIO-RADIUS™ folding

Pedals: Standard footplates

Flywheel: 24 lbs balanced

Transport wheels: Yes

Heart rate measurement: Hand grip pulse sensors and built-in Polar receiver

Drive train: QUIET-GLIDE™ super-silent poly-V belt

Resistance levels: 16

Power supply: Mains powered

Conclusion:

With an affordable price point and a bevy of desirable features, the Vision Fitness Elite X6100 HR fitness cross trainer is an excellent choice for beginners and experts alike.


Jeffrey Atlas has been working within the fitness industry for over two decades now. Regular equipment maintenance is important for the longevity of your cross trainers. If you are looking for a Fitness Cross Trainer, I sincerely recommend Fitness World as one of the very best suppliers of top quality gear and service.

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

Life Fitness 9500HR Elliptical Machine Review

Life Fitness produces some of the best heavy duty fitness equipment in the world. Their elliptical machines deliver extreme results in minimal time and have been able to use this to gain the popularity vote with the biggest commercial gyms and even the armed forces, as being the top elliptical choice.

You will find that Life Fitness 9500HR elliptical machines tend to be on the market as being 'remanufactured', partly due to newer versions having been released with newer features and spec. However, it is due to the popularity of the 9500HR in the commercial market, that remanufacturing of the model has occurred. Not only is the price lower but it makes this quality model, affordable for home use.

There are a few different versions of the 9500HR so it is a must that you know what you are getting for your money. The earlier models experienced faults with the rear drives and hand grip heart rate sensors but this was due to the high use in gyms, etc. This review focuses on the later rear drive model.

An important thing to note is that the stride length is approximately 18" so for anyone taller that 6ft, this may not be the ideal model for you. The dual functioning handles and foot pedals allow front and reverse motion. This is great for targeting a wider variety of muscle groups, perfect for full body toning.

The Life Fitness 9500HR elliptical comes with all the usual features you would expect with commercial grade elliptical machines and is surprisingly quiet. Just a few of the features to list include 9 Pre-programmed Courses for complete workout variety, 20 resistance levels, split level console with integrated reading rack/accessory tray and the exclusive Life-pulse digital heart rate monitoring system which allows users to calculate individual heartbeats nearly as accurate as a clinical EKG machine.

The 9500HR unlike many elliptical machines is very portable. These ellipticals incorporate rear wheels for easy mobility and with being self-powered; there is no need to park near a plug socket. This makes it easier to park your trainer in front of the TV...makes working out so much more enjoyable!

Pro's - Affordable, Quality, Practical, Features, Popularity

Cons's - Warranty

This model can not really be faulted. There is so much to offer with the 9500HR. Its rising popularity dictates this. The only downfall compared to other elliptical machines is the warranty. Having been remanufactured, the warranty cover tends to be less than that of a newer model. It may be best to take out an extended warranty at less than $200 for 2 years but aside that, the Life Fitness 9500HR elliptical is one of the top elliptical machines on the market today.


Simon P is currently the author of [http://www.elliptical-machines.net] and is dedicated to providing fresh information and product reviews on everything about elliptical machines. There is no need to doubt elliptical machines so why join every other home elliptical user and visit [http://www.elliptical-machines.net] for more FREE information. You have nothing to lose but weight!

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

Working Out At Home: Running Treadmills and Elliptical Trainers

Treadmills and ellipticals are two popular workout systems that people like using. Go to any gym and you will find that it'll be loaded with these two kinds of equipments. People love them because they're simple to operate and because they're helpful with focusing on fitness objectives. There is no right answer to which machine is better. Knowing which exercise product works on your fitness objectives the best will help you amplify your training sessions. You won't regret doing a little investigation before jumping to a workout regimen.

Using a treadmill machine is a simple thing to do. Just step onto the tread belt, switch the machine on, pick the pace you want to exercise at, and start. Limber up with a quick walk and gradually work your way up to a faster tempo. Take it fast and slow, and take breaks as needed. Many of today's home treadmills come with pre-configured workout apps that can guide you in the direction of customized fitness goals. Pick an app that'll help you lose weight and the machine will steer you through various levels of workout intensities. The faster, harder and longer you go, the more you'll be able to train yourself to a higher measure of fitness. When things are becoming too easy, raise the resistance levels or select a more challenging workout app.

The benefits found in treadmill workouts are numerous. Most people eventually find themselves running at some point in time during their workouts. This activity works the heart and gets it pumping. A treadmill can give you a really intense workout. Many say they're able to burn more calories on a treadmill than on an elliptical. Intense workouts build your endurance. Keep your heart healthy and strong by conditioning and working it out. If you're a fitness enthusiast, you'll love exercising on a treadmill.

There has been a growing number of folks changing over to the elliptical for their workouts. Walk into any gym and you'll see a lot of these machines being used. The design and use of an elliptical is very different than that found in a treadmill. You'll find that you'll need to step onto and move on pedals. These pedals are propelled by the momentum you generate when you step forward. An ellipticals is equipped with a weighted flywheel either in the back or the front. This wheel provides the inertia needed to help keep the elliptical motion fluid. When you're exercising on an elliptical, you'll find your legs gliding through the elliptical motion. Some models have moving handlebars that also move with the elliptical arms.

The most appealing aspect of elliptical workouts is the low-impact exercising experience. Ellipticals eliminate the impact on your feet and legs that you would otherwise experience on a treadmill. The pedals move and provide support wherever your feet are as you go through the elliptical motion. This is great for those that are rehabilitating or for those that have fragile bodies. There are many that argue elliptical workouts are more effective at burning calories. When you move more muscles, your body gets a better workout. Find that your lower body, midsection, and upper body are constantly moving.

There's no one right way of exercising. It all depends on your needs and preferences. The argument on whether treadmills or ellipticals are better is really a non-argument. While each is unique in its design, both are effective in what they do.


Fitness treadmills and ellipticals are the trendy products for those interested in exercising at home. Check out some fitness review sites before deciding which one is right for you.

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

Best Superset Exercises To Gain Muscle Weight Fast

I'm a huge believer in supersets. Whether it's for complementary muscles or the same muscle group, supersets allow you to get more done in less time. It develops your strength and enhances the circulation of nutrients so you can recover faster.

Not all superset combos are winners. Here are my top picks for superhuman gains.

1. Squats And Barbell Rows

Your legs and back muscles are the largest in your body. Can you imagine the stimulation you'll get when you superset them together?

It's an insane rush of anabolic hormones.

Ideally, you should do 4 sets of 8-10 reps for each exercise, in superset fashion of course. I suggest starting out with squats as it is more demanding than barbell rows.

Some people have questioned me as to why I chose barbell rows over deadlifts or even bodyweight pull-ups for the back.

For one thing, the deadlift is about 60-70% similar to the squat movement. Doing both will more likely overtrain you.

Even worse than that, the deadlift works more like an 'overall' exercise which stimulates via static contraction. By doing barbell rows, you 'deadlift' the barbell off the floor and contract your back muscles with a full range of motion.

You get all the benefits with barbell rows.

2. Deadlifts And Bench Press

Don't get me wrong, I love deadlifts. But I believe there's a perfect partner for it and it isn't squats.

It's the bench press.

While deadlifts work out almost every muscle group in your body, it fails to stimulate your chest muscles. So it makes perfect sense to superset deadlifts with the king of chest movements.

Again, it's ideal to put in 4 sets of 6-8 reps with this superset. Both exercises are suited for low rep ranges and, in fact, work better with them.

You should always start with deadlifts. By stimulating your entire body, especially the back and shoulder muscles, you'll be primed for your set of bench presses without tiring yourself out.

The deadlift set turns out to be the perfect warm-up to heavy bench presses. I've experimented with various combinations and it is, by far, the ideal stimulant to a huge bench day.

3. Military Press And Upright Rows

This superset combo is actually one of my favorite light day workouts. It stimulates your shoulders, traps, upper chest, and upper back muscles along with some arm work.

Perhaps the biggest advantage of this superset is training your body to handle stress with 2 key movements - lifting a heavy weight from thigh-level to your shoulders (upright rows) and from shoulders all the way overhead (military press).

You get an Olympic-style training effect without the added technical difficulties of a full clean-and-jerk or snatch. And because you do both standing up, you still get to stimulate your leg muscles a whole lot.

So why not just do a clean-and-press movement? Because your aerobic capacity will give out way before your upper body muscles will.

Remember, when gaining muscles fast, your muscles should always be stimulated above everything else for maximum effect.


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Food, Rest, and Exercise - The Best Way to Build Chest Muscle

What do actually expect when you indicate that you'd like to build up your muscles? Is it simply a gorgeous eye-catching chest, some definition between the lower and upper chest, or simply a lean and mean look? What is the best way to build chest muscle? It's important that you decide what you want before you expend the time and energy to alter your look. There are a number of traditional exercises that have proven to be the best way to build chest muscle fast. The best ones are discussed below.

The three most often recommended exercises are flys, presses, and crossovers. If you're interested in increasing muscle size, flys are the answer. If you intend to work the inner chest muscles, various bench presses are what you'll need to do. If you're interested in creating some definition between the inner and outer chest muscles, low and high cable crossovers are definitely what you should be doing.

Dumbbell flys are also good exercises for developing the inner chest muscle but you must be diligent in how you perform them to get the maximum results. When done properly, they are the best way to build muscle and for developing and shaping the muscle.

Bench presses are the traditional chest muscle building tool. When performing the bench press with a narrow grip, the inner chest, upper chest, and the triceps really get a good workout. You should always do this exercise after you do your crossovers. The triceps benefit greatly when worked after the chest exercises. Using a wide grip with the bench press is a great routine for developing the lower pectorals. Another variation of the bench press, the decline bench press, is superior for working the inner and the lower pectorals.

Don't start any of these exercises in earnest until you have gone through a warm-up exercise. It's important to do a little cardio to get the blood pumping in the chest area to make the chest workout as effective as possible. Try to increase the weights used at each set. It doesn't have to be a significant increase, just enough to keep the muscles reaching and adding mass. This is the best way to build chest muscle fast. In between exercises, make sure you stretch those muscles whenever possible.

If, in your estimation, your chest muscles are your weakest muscles, perform full stretched out and full contraction flyes, decline presses inclined chest presses, and pullovers. Do your chest exercises early and first when your body is full of energy and well rested. Don't focus too much on one particular muscle group. You can overstress the muscle and end up slowing down your training.

Remember that exercise alone is not going to be the best way to build chest muscle. Good nutrition and adequate rest are also important. Your muscles don't grow while you're working out. They grow when you're resting. Make sure that you get enough sleep each night, and take a nap whenever you can. Plan and follow a diet that is rich in high-quality protein like lean meats, eggs, cheese, as well as nuts. Stay well hydrated. Drink lots of water. Don't ignore vegetables, fresh fruits, and whole grains. Complex carbohydrates are a critical part of a good diet.


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Get A Gymnast Body Using Only Bodyweight Exercises

Most guys who are looking to get jacked think that the only way to do so is through weights but if you want to get a gymnast body all you need to do is use the right types of bodyweight exercises.

Why Gymnasts Have Such Appealing Bodies

Ask most guys and girls what they consider to be the most appealing body type. Most of the time you will hear a lean and ripped body is the best looking. A body that is not too big yet not too small. Now ask him or her who looks best, a gymnast or a bodybuilder?

Chances are you will get a reply that a gymnast has the most attractive body type. Gymnasts have a lean and very natural look that makes it easy to wear stylish clothes while still being athletic. It sure beats the puffy, sometimes bloated, bodybuilder look.

The Weight Training Myth

If you hear the word "weight training" you immediately get a mental picture of barbells and dumbbells and seldom think of bodyweight exercises as a great alternative to gaining muscle. Perhaps bodybuilding competitions and fitness magazines have pushed this myth of weights as the only alternative to getting ripped but the reality is you can get in shape without lifting a single dumbbell.

How To Get A Gymnast Body

It is no secret that a gymnast relies only on his body to get a great body. You won't see them spending hours doing bench presses but you will definitely see a killer upper body that would make even the strongest guy at your gym blush.

The first thing you need to do if you want to get a body like a gymnast is focus on the right types of exercises that resemble what they do in competition. For example, when you see a gymnast competing you will notice that they spend much of their time on apparatus like bars, parallel bars, rings and the pommel horse. Ideally you can try to copy these types of exercises in your workouts.

The Right Bodyweight Exercises To Use

The best exercises to use are any that work on the shoulders, back, chest, arms and legs and the core preferably in a compound type movement.

Back Exercises

Pull Ups, Chin Ups, Parallel Chin Ups

Shoulders Exercises

Hand Stand Push Ups, Hand Stands, Dive Bomber Push Ups

Chest Exercises

Push Ups, Incline Push Ups, Decline Push Ups, Triangle Push Ups

Biceps & Triceps Exercises

Parallel Bar Dips (Triceps), Chin Ups (biceps), 1 Arm Chin Up (biceps)

Legs Exercises

Bodyweight Squats, Bodyweight Jump Squats, Pistol Squats,

Abs/ Core Exercises

L- Sit Hold, Lying Leg Raises, Hanging Leg Raises

In order to create the most effective type of workout using these bodyweight exercises make sure you don't do all of these exercises on the same day or on consecutive days. Try to split your workouts in to 3 or 4 sessions per week.

One way you can divide your workouts is by doing upper body focused exercises one day and follow it up with a lower body and core intensive workout the following day, rest for one day and do another upper body day followed by a lower body and core workout the day after that.

You can easily choose 2 exercises per muscle group in order to get the most out of your workouts and avoid overtraining.

For sets I recommend anywhere between 3 and 4. The number of sets can be in the range of 6 and 10 if you want to gain muscle. If you find it difficult to do this many reps simply try to do as many as possible per set. Over time you will be able to do more as your strength increases.

Getting a body that is lean does not require using weights. You learn how to get a gymnast body very easily by training properly and with the right exercises.


If you want to learn new and creative ways of getting fit like an athlete or want to get a gymnast body and learn other types of workouts just go to http://www.looklikeanathlete.com.

Sam Munoz is a health and fitness aficionado in Los Angeles. He has helped others achieve their fitness goals and gives tips so others may reach their potential.

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

Lean Body Workout - Get Ripped Fast

If you're trying to get ripped fast, you'll need to follow an appropriate lean body workout routine. Simply put, you need to design a workout plan that will produce the specific "lean body results" you desire, in the shortest amount of time possible.

Don't waste your time with cookie-cutter routines that you see other gym-goers doing. Instead, hone in on your ideal body by taking some time to build the most suitable exercise regimen. Here are some tips that will take your workouts from average to top-notch, with the ultimate goal of carving out an impressive lean physique:

Lean Body Workout Tip 1:

Intensity is far superior to duration when it comes to losing fat, building lean muscle and getting ripped fast. Shorten the length of your workouts - both weight training and cardio sessions - and up the effort level to see more immediate and specific changes.

Lean Body Workout Tip 2:

Metabolic weight training sessions are the king of the cage if your number one goal is to boost metabolism, burn through stubborn stomach fat and transform into a hard body. Focus on exercises that involve multiple muscle groups and use heavy weights with low to moderate rep ranges. Stack these exercises back-to-back with no rest to form a highly metabolic circuit workout. This creates a significant "afterburn" effect that burns off additional body fat over the next 12-72 hours.

Lean Body Workout Tip 3:

Perform intense interval cardio sessions on non-weight training days or after your strength training routines. I also recommend getting away from traditional cardio workouts, such as jogging for 45-minutes on a treadmill, and substituting this with weight bearing activities. By working multiple muscle groups in your cardio sessions, this gives us even more mechanisms by which to burn fat and get ripped faster. Remember, muscle repair is a huge contributor to the afterburn effect and more lean muscle results in a higher resting metabolic rate.

Try this sample Lean Body Workout:

---> 5-minute dynamic stretching warm-up to "turn on" muscle fibers

---> Then perform the following weight training exercises back-to-back, without rest, for 9 repetitions:

---> Dumbbell front squats, dumbbell stiff-legged deadlifts, dumbbell bent over rows, dumbbell push-presses, 45-degree alternating lunges holding dumbbells

---> This is one circuit. Rest for 45 seconds and repeat for a total of 4 circuits (or less, depending on your current level of fitness).

---> After finishing all circuits, rest 90 seconds and complete the following metabolism-revving body weight exercises for 20 seconds each (perform one circuit, doing each body weight exercise back-to-back, as explosively as possible):

---> Explosive push-ups, squat jumps, burpees, shadow boxing, split squat jumps

This workout is extremely challenging and is not the typical, generic routine you'd normally see people doing at your local gym. Because it's more tailored to a certain look (the lean body look), the results will be much more prompt and prominent.

Please consult a professional if you are unsure as to the proper form for any of these advanced exercises.


Dr. Brad Campbell PharmD, CFT, is an International Fat Loss Coach who's helped thousands of people around the world to sculpt a lean body. He recommends using the following resources to get ripped fast:

---> Lean Body Nutrition Program: Xtreme Fat Loss Diet [http://www.topfatlosstrainer.com/2010/03/10/xtreme-fat-loss-diet/]

---> Get Shredded Fast: Workouts to Get Ripped [http://workoutstogetripped.com/]

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

Top Get Ripped Without Weights - Tacfit Commando Workout

The general consensus is that it's simply not possible to get ripped without weights. Most people believe that bodyweight-only workouts will not be intense enough to cause significant muscle tissue microtrauma.

For this reason, it would theoretically make sense that this assumption holds true. However, the fact of the matter is that any workout can cause muscle tissue damage and therefore, spark new gains in lean muscle mass-so long as the stimulus is great enough.

Granted, it may take some out-of-the-box thinking to achieve this using strictly bodyweight exercises, but there are certainly some thinkers (translation: maniacs) in the world of health and fitness.

One such person is none other than Scott Sonnon, co-creator of the Tacfit Commando bodyweight workout program. Scott is actually an accomplished fighter who trains true-life bad boys (and girls) like Navy SEALs, secret service agents, MMA fighters and elite bodyguards-all who demand nothing short of superior athleticism, conditioning and mental fortitude.

Heck, their lives depend upon it.

So it's no surprise that with his cutting-edge Tacfit workout system, Sonnon was able to create a severe-enough training modality that would allow users to shed body fat, build lean muscle and get a ripped body-all without using weights or other expensive gym equipment.

Now, I've always been a huge fan of bodyweight training. I think knowing how to take your body through an effective strength training or fat loss workout, using only bodyweight as a resistance, is an invaluable skill to possess.

Those who rely primarily on weights and other fitness equipment are really going to struggle when access to these resources becomes limited. For example, traveling for business, vacationing, visiting family and friends-all of these things used to completely throw my fitness routine off track.

Then, I discovered bodyweight workouts. I was a bit of a "hater" at first as well, and didn't think it was possible to achieve fat loss or muscle building while using only bodyweight as a tool.

But I started getting more creative and my thinking was forced to change. In fact, I starting kicking my own butt so severely that I was actually getting nervous for the whacky workouts I'd created and scheduled for a given day.

After a few weeks of using my own hardcore bodyweight workout program, I saw a much improved, leaner and more ripped version of myself starring back at me in the mirror.

Plus, I was saving time and money by working out from home and doing away with my gym membership. As an added bonus, traveling was no longer an excuse to get lazy and go backwards.

Now, I'm a believer in bodyweight training.

I look completely shredded, but the really cool thing is that I'm performing so much better. I've always been a huge fan of MMA and now I've got the added athleticism, explosiveness, recovery ability and stamina to "hold my own" should things get dangerous.

What does all of this have to do with Tacfit Commando, you ask? Everything...

As a fitness professional, I'm always trying out new workout programs to see what I like, what I dislike and what new things I can learn from other top notch trainers and coaches. After downloading Tacfit and trying out the first week's worth of workouts, I was quickly humbled.

This training system even made my bodyweight workouts look weak. I'm now several weeks into team Tacfit's master plan and loving (and hating) every minute of it. The workouts continue to kick my butt and take my mind and body to new levels.

Confidence is soaring and ripped muscles are becoming even harder and defined. I wanted to provide this review of Tacfit Commando to let others know it truly IS possible to get ripped without weights, gadgets or other expensive and inconvenient gym equipment.

Give it a shot and enjoy the results, but only if you're willing to work hard. If not, there are plenty of other low intensity, cookie-cutter fitness programs to choose from.


Want to Get ripped without weights [http://www.topfatlosstrainer.com/2010/07/06/get-ripped-without-weights-tacfit-commando-bodyweight-workouts/]? Tacfit Commando Reviews

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

The Muscle and Fitness Rock Hard Challenge

If you ever read a Muscle and Fitness magazine before, maybe you will find an exercise program that is known as the rock hard challenge. The Muscle & Fitness is a bodybuilding and fitness magazine published by American Media, Inc. besides the Flex Magazine. The challenge itself is a kind of exercise program held by them every year.

The fitness program itself I think is good enough to be performed, especially supported by programs that proved successful sculpt the body, nutrition guides to help maximizing the workout results, lose weight and increase muscle mass.

The Pro's of the Plan

In this plan, all the exercise programs must be done in approximately 3 months / 12 weeks. The idea is to target light exercise and weight training alternately for one week, with the exception of one day for recovery. However, the program is always evolving, so the type of exercises you will encounter will be slightly different from the previous years.

In this program, you will also get information about supplements and eating plans. Like the other fitness programs, the muscle and fitness rock hard challenge also sponsored by a supplement company, the Muscletech, Inc. Some of their products, such as: Phase8, Hydroxycut Hardcore Elite, Push10, and Anotest. All of them have been adjusted to your needs, whether for recovery, boost workout, lose fat or build muscle.

You do not have to worry about the exercises you should do. On the official website of the muscle and fitness, you can find thousands of articles and hundreds of videos about exercises. You can use them as guides in order to build your athletic body. Additionally, the Muscle and Fitness's team also provides a chance for participants to win rewards more than $ 1,100 (prize of the year 2013). That sounds nice, does not it?

The Con's of the Plan

The only problem in this program is the limited time required. I think 12 weeks sounds absurd to transform a fatty / skinny body shape to a muscular one. Unless you are a professional in terms of bodybuilding, so you understand what kind of foods you should consume daily, how many, how often and what kind of exercises that suits to your body. I know that in this program we will be taught how to do it properly, however we really need a proper amount of time for doing that and learn it.

My conclusion

The rock hard challenge is still worth to do, in order to obtain your ideal body shape. I know that this program is not easy for most people, especially those who are busy. However, I hope that you can think this as your first step towards a better living. If you are not successful this year, the next year is still there for you.


Erwin is a sports enthusiast, loves things related to sport, sweat and fight. Sometimes he pours his thoughts in articles. One of them talks about the muscle and fitness.

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

BEST Ectomorph Workout Helps Skinny Hard Gainer Kid Pile On 30lbs Of Rock Solid Muscle In Weeks

Are you one of those guys that can't put on any weight or muscle no matter what you try? If so, then you're what we call an ectomorph or hard gainer and this ectomorph workout is exactly what you need. It helped me put on 30lbs of rock solid muscle mass in a few months.

If you do fit into the ectomorph body type I wouldn't worry too much because around 75% of all people fit into this category although to varying degrees. The problem is that the training and diet information available on the internet is not targeting the needs of the hard gaining ectomorph and that's why some people succeed on a routine plan when others fail miserably.

The ideal ectomorph workout is not one that keeps you in the gym for hours on end every day. Also you shouldn't have to keep eating until you feel like you're going to be sick.

The secret ingredient of a good ectomorph workout is its ability to raise testosterone production in the body.

Unfortunately the supplement companies want us to believe that consuming large amounts of protein is what makes us put on muscle mass, that is totally incorrect. The weight training and bodybuilding industry is a multi billion dollar business and they make money from people like us who want to build a great physique, they would go out of business if we stopped buying their products.

What they don't want you to know is that testosterone is the key to adding muscle especially for an ectomorph. I bet you've spent so much money on protein and carbohydrate drinks but have nothing to show for it. Think about it this way the one product that everyone knows can add serious muscle size are steroids, and what do steroids do? You've got it; they increase testosterone production in the body.

Therefore the core exercises in an ectomorph workout have to be those exercises that stimulate testosterone production and can be a natural alternative to dangerous steroids.

Be warned the following ectomorph core exercise can give you some serious muscle mass to rival those gains of steroid freaks in the gym. The ultimate exercise that has to be part of every ectomorph workout is the:

Squat - This exercise is the ultimate testosterone booster exercise. It will help you build muscle mass all over your body. As you begin to increase the weight you'll notice even more of a difference. Try doing 3 sets of 5-8 reps. Once you can comfortably do 3 sets of 8 reps the increase the weight. If you can do 2 sessions of squats a week you will have massive gains all over your body.

You might have people accusing you of taking steroids but who cares because you know you're 100% natural.


Click Here [http://ectomorph-workout.info] to view my full body transformation video and read more about the Ectomorph Workout [http://ectomorph-workout.info] and diet that helped me put on 30lbs of rock solid muscle in weeks.

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

Build Rock Hard Muscle Just Like the Pro Bodybuilders

Have you ever wondered how the Mr. Olympia winners get their amazing physiques? Take for example Ronnie Coleman, Jay Cutler, and even past greats such as Franco Columbo, and Arnold Schwartzenegger. Truth be told I'm sure every single one of the above mentioned has used steroids at one point or another, But using the tecniques I will outline you can still get an amazing body without juicing, shooting up, roiding out, or doing steroids! I just used some of the street names to throw in there.

Now bodybuilding has come quite a long ways in the past years. Arnold was around 6'2" tall and 240 pounds with around six percent bodyfat when he won the mr. olympia. Jay Cutler and Ronni Coleman are around 5'9" to 5'11" and around 335 pounds with 4 percent bodyfat, which is absolutely ridiculous. Now not all of us want to look like this. Instead we would much rather prefer a models body or just a big, cut, look. Not disgustingly big.

Now lets get start, first of all they got this big through a ton of dedication, hard work, and heavy lifting with added cardio. Which most likely consists of a type of cardio called H.I.I.T (High Tensity Interval Training.) They also do whats called bulking and cutting. Bulking consists of eating a plentiful amount of good foods, usually 500 calories above their maintenance amount of calories. This would result in the gaining of about 1 solid pound of muscle per week. This is called a clean bulk. Pro bodybuilders usually do whats called a dirty bulk. This is when they just eat a ton of food, or go on whats sometimes called the "see food diet" where they eat everything in sight sometimes exceeding 9000 calories a day. This results in around 5 pound gains a week. Not all is muscle though. The sole purpose is just to get big no cardio is included in the bulking phase.

The cutting phase is bit different but has the same principles. When contest time or summer comes around they need to get into the best shape of their lives. They will than cut their calories weekly and only consume good fruits, lean meats, vegetables, and protein. This will help them maintain all the muscle they have gained while still cutting all the ugly fat they gained in the winter. To speed this process up they use cardio daily. They still workout hard and keep the workouts intense. Than finally a few days before contest they will cut their water intake to lose the final water weight, which will make them look more vascular and shredded. So thats how they do it, they gain in the off-season and cut in the on-season. You to can tweak this a little bit and follow the same principles to get a great built body. Good luck getting that great summer body


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

Tips to Build Bigger Muscles - Gain Lean Muscle Quickly

Do you want to gain more lean muscle?

A lot of bodybuilders find it hard to gain lean and hard muscle. Here are some simple and easy steps that can help you pack in more lean muscle quickly:

1. Eat More

If you want to build more muscle, you need to train hard and consume enough food. Your muscles grow with a proper mix of workout and diet. Some of the best foods that can help with clean bulking include salmon, chicken, lean beef, quinoa, oats, sprouted grain breads, avocado,olive oil, coconut milk etc.

2. Have More Protein

If you want bigger muscles, you must feed your body with enough protein. It helps with rebuilding and recovery.

Your muscles do not grow in the gym but in the kitchen.

Some of the best sources of protein include lean meat, fish, poultry etc. Organic eggs are an excellent source of protein and cholesterol that your body needs to produce more testosterone. You must include them in your diet.

In addition to this, it's also a good idea to supplement your diet with whey protein. It happens to be the most popular bodybuilding supplement.

3. Do Not Cut Carbs from your Diet

Though limiting carbs is good for increasing lean muscle, eliminating them completely can be counter productive. A lot of studies have shown that carbs can provide you with valuable calories that you need in your workout. Not just this, they can also help balance hormones in your body.

Brown rice is an excellent source of such carbs. It can also help boost testosterone in your body.

4. Get Enough Sleep

Your body needs exercise, food and sleep to grow. Lack of sleep can disturb growth hormone production in your body and hamper growth. Thus, getting enough sleep is important. Stick with eight hours as a guideline.

5. Go Heavy

If you aim is to build muscle and bulk up, it's important to lift heavy weights. Lift as much weight with which you can do just five to six reps per set. This can soar your testosterone levels as well as tear muscle fiber.

6. Use a Good Bulking Supplement

A lot of anabolic supplements exist in the market. Some of them are highly effective and can help you grow bigger and leaner muscles without negative side effects.

Top of the line supplements contain ingredients like l-leucine, l-arginine, l-valine, cystein etc. and not only increase muscle mass in the body but also helps boost HGH levels naturally. Such supplements have an edge over other competing brands.

So, if you want to get bigger and bulkier, check out the most powerful anabolic muscle gainer that has been getting incredible user reviews.


==>> DO YOU WANT TO GAIN LEAN MUSCLE QUICKLY?

Check out the best bodybuilding supplement that has been developed with input from professional bodybuilders by visiting http://bodybuildingforpros.com/ana-gh-review/

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