5 Tips and Tricks to Bodybuilding

Tip 1: Set the Right Goals

It is important, especially in weight training, that the goals you set yourself are achievable. There is no faster way to ruin your bodybuilding journey than to set unrealistic goals that you can not achieve and typically destroy your moral and momentum. The goal you set is specific to you but it should revolve around something you want eg a lean muscular physique, but also something that you measure, eg using photographs to show weekly / monthly gains or something you can measure eg bicep curl weight or bench press weight.

The key here is that the goals you set are realistic and measurable so they can become a source of confidence and help you gain momentum in training.

Tip 2: Warm Up and Down Effectively

Warming up and warm down is key in any sport; it helps to prevent injury and also aids your long term muscle life. Warming up before you workout is important it aids your performance during the workout and also helps to prevent injury while lifting. Warm down afterwards is also important as it should help to decrease recovery time of the muscles while also increasing their long term life.

The important thing here is to make sure you effectively warm up and down which can be done simply by stretching and using lighter weights at the beginning and end of your workout.

Tip 3: Vary your Workouts

Do not do the same thing every time your muscles will gain a memory of this and as such any workout you do will have a much decreed impact on your muscle gains. It is best to swap round the exercises you do, eg change from bicep curls to hammer curls. It does not have to be massive variety just as long as the movement is slightly different. It can also be beneficial to mix up the muscle groups you exercise, eg change from biceps and back to biceps and triceps then biceps and chest. The different mechanisms of exercising each muscle impacts changes the routine and also how much your muscles can do, you can do more bicep work when you combine it with chest or triceps than with back because the chest and triceps are push movements but back and biceps are pull movements.

Tip 4: Recovery

Recovery is key, this is the phase where the muscle growth happens. The recovery phase is made up of two distinct elements. Firstly you need to make sure your body gets the correct nutrients through a properly maintained diet. The second element is the quality and quantity of sleep you get. This allows your body to recover from the stresses of a workout and means you can do more exercise in a shorter amount of time and you can work out harder when you do without getting injured.

It is still important to not give your muscles sufficient time between your workouts to recover; it is really recommended that you do not work out the same muscle groups on subsequent days.

Tip 5: Get the Right Supplements

As was mentioned in tip 4 you need to make sure your body gets the correct nutrients to make sure you get maximum muscle growth. One of the best ways of doing this is to add sports supplements to your diet; importantly they are supplements and as such are not a replacement for food they are there to boost, say your protein take. As such it is important that you look at your goals and judge from that whether you need to boost for lean muscle growth or mass gain etc.


As a little bonus there are a couple more tips I have:

Firstly in my opinion, cardio is key to fitness and when especially if you are looking to build a lean muscular physique then it is better to stay cut rather than bulk up and cut down.

Stretching and yoga are also recommended. These two exercises will aid your flexibility and help your muscle longevity as well as helping to prevent your muscles plateauing and keeping you injury free.

As a final word it is very important that you make sure you get out and do it, whether it is by joining a gym or at home or whatever as long as you spend the time doing the exercise you will reach your goal.

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A Great Way To Build Muscle Fast

The muscle building process is not something that happens overnight. However, you can enhance the development process of your muscles. This article will let you know about a great way to build muscle fast within a short period of time. The effectiveness of all these methods is proven and you can try them with a hassle free mind.

Changing the diet plans can be defined as the best method available to develop your muscles. It is better to have small meals too often. Having three square meals per day will not work because there is a big gap between meals which cause your body to use muscle tissues to fulfill energy requirements. When we consume three main meals, we tend to overeat and it will be hard for the digestive system to digest the food. Six regular and small meals per day will maintain your energy levels and metabolism on a constant rate. Focusing on protein-rich foods like lean meat, fish and eggs will speed up your muscle development. You can also consume good carbohydrates like whole grain rice, potatoes and healthy fats like nuts, oily fish and avocados to support muscle development. It is recommended that an average male should consume at least 3000-35000 healthy calories per day to build muscle fast.

Spending too much time on a single group of muscles will slow down your muscle development. Therefore you need to stay away from isolation exercises. Isolation exercises like this can lead your body to serious injuries.

Engaging in lower reps with high weight is a good way to build muscles fast. When you do more and more reps with heavy weight, your body organs have to put extra efforts which can exceed their limit of endurance. When they exceed that limit, you will have to end up with an injury and your muscles will not develop depending on the way you want.

The human body needs recuperation and rest in order for it to grow. When you work out and lift weights, your muscle tissues undergo small tears. The human body repairs them when you rest. It can be defined as the process which allows your body to grow. Having a good sleep at night will establish a proper mentality for your muscles to grow. The natural anabolic hormone levels rise when you are at sleep. These growth hormones enhance the muscle repairs assisting the muscle growth. You can try these simple techniques to get measurable results in muscle development within a short period of time.

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Lift This, Not That

Have you ever taken a look around your gym to see what the people around you are doing?

Do you wonder if the workout they are doing will help you reach your own physical goals faster?

Those are a couple of questions to ponder as you continue reading this, but the fact of the matter is there is always a 'better' lift to do than most of the lifts that you see people performing at your gym.

For example, today a couple in my own gym took it upon themselves to do a variety of exercises working their body from head to toe, or so they believed.

Their workout began with some dumbbell shoulder shrugs. That exercise targets the trapezius muscles that, if large enough, may make you appear as if you have no neck.

On the surface of things that would appear to be a good exercise to do, but if you dig a little deeper you will find that exercise does little in the way of helping you burn even the most minute of calories.

Let us look at it mathematically. The amount of work done is equal to the force times the distance that you are moving that force and the amount of times that you are moving that force. For instance, if you were to use 30-pound dumbbells you might move that weight a total of 3 inches maximum. The trapezius muscles are not that large therefore do not have the range that the larger muscle groups do.

So that 30-pound weight moved 3 inches, 10 times, gives us a number of 900. The unit of measure at this point is irrelevant.

Now lets look at an alternative exercise, the military press. This exercise is done with an Olympic bar pressing it from about your chin all the way above your head until your arms about fully extended.

For this exercise we only used the weight of the bar which is 45-pounds. If you make the motion as if you were performing the exercise you might notice that the distance that bar is going to travel is around 24 inches or more depending on your size, and it was done for a total of 10 repetitions. So 45-pounds, times 24-inches, times 10 repetitions gives us a number of 10,800- again the unit of measure is irrelevant. It only becomes relevant if we were to calculate that number into calories burned.

On the surface, doing the military press was 12 times more effective than doing a dumbbell shrub, and that was with only the 45-pound bar.

This is just one example of one way to see if you are getting the most out of your workout. Many people are oblivious to some of the exercises that they choose to do and just do anything that comes to mind. You only have so much energy when you hit the gym floor, make it count and put it towards exercises that will give you the bang for you buck.

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Adonis Golden Ratio – Can You Build Muscle And Sculpt Your Body With This Program?

In Greek mythology Adonis was the god of beauty and desire. It was said he had the perfect symmetry and proportion to his body. In modern days this proportion and symmetry has been quantified as a measurement between the size of a man's shoulders to his waist. The Adonis Index is this ratio that depicts a perfect and aesthetically pleasing male body.

What Is The Adonis Golden Ration?

This program works on the promise that everything you need to lose weight and build a lean muscular body is already inherent in its DNA. Created by Kyle Leon, the Adonis Golden Ratio is a program to remove the stubborn stomach fat and build a lean, muscular body around the Adonis Index. The Adonis Index says that for every body's height there is an ideal shoulder – waist measurement that looks aesthetically pleasing. The ratio is 1: 1.6 and this program takes you through the foods and training exercises you need to achieve this ideal ratio. Let's be honest guys the real reason you build muscle and sculpt your body is to attract women and look impressive to other men.

Kyle is a well-respected and well known nutritionist and author of many other weight loss and muscle building programs in the market place. His Adonis golden ratio program is a 12 week program designed to help men achieve this perfectly proportional body. This program is designed for all ages and all fitness levels. It is a step by step program that covers both nutrition and exercise. The nutrition plan customizes your meal plan according to your individual Adonis Index. The exercise regime is also comprehensive with all the routines, and reps clearly set out for you. The exercise workouts are challenging and there is enough variety to keep you interested and motivated. Kyle even shows you the exercises to avoid.

The Benefits:

  • Easy to follow program targeted towards building muscle and body sculpting
  • A combination of right foods and right exercise to lose fat and build muscle.
  • 78 advanced video lessons on tips and tricks to master the perfect form and muscle gains.
  • 60 day money back guarantee.
  • Unlimited Adonis upgrades.

The Negative:

  • This is a men's only program, not suited for women.
  • Recommends additional supplements therefore ongoing costs.

The Final Word:

The Adonis Golden ratio program goes just weight loss and moves into muscle building and body sculpting. This program is not for everyone. But if you want to lose stubborn stomach fat, build muscle and sculpt your body this program is worth considering.

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Muscle Building Foods: Eat Your Way to a Perfect Body

Eating the proper foods is paramount for muscle growth. To build muscle you need high quality protein sources that are low in saturated fat, complex carbohydrates that are high in fiber, and healthy dietary fats.

These foods are also filled with important vitamins and minerals that the body requires to build muscle. By eating the right foods for muscle growth you will not only pack on muscle in the process they will also help with you lose fat.

Eat High Quality Protein Sources

Protein is the building block of muscle. It's important to choose lean proteins that are low in saturated fat. However, do not completely eliminate saturated fat from your diet. Saturated fat should consist of 10% or less of your daily caloric intake.

Below are some example protein sources:

  • Chicken
  • Turkey
  • Beef (90% lean)
  • Tuna
  • Wild Salmon
  • Egg Whites
  • Whole Eggs (in moderation)
  • Whey Protein

Eat Complex Carbohydrates Packed with Fiber

Carbohydrates give your body the fuel (muscle glycogen) it needs to take on intestinal workout sessions. High fiber complex carbohydrates give you energy while also keeping your blood sugar levels in check which helps minimize fat storage.

Below are some example complex carbohydrates:

  • Steel-cut Oats
  • Millet
  • Barley
  • Brown Rice
  • Wild Rice
  • Sweet Potatoes
  • Natural Yogurt (low fat)
  • Legumes (Beans)
  • Whole Wheat Pasta
  • Whole Wheat Bread
  • Other Whole Grains

Vegetable sources:

  • Broccoli
  • Spinach
  • Green Beans
  • Asparagus
  • Peas
  • Carrots
  • Cauliflower

The Best Time to Eat Simple Carbohydrates

Keeping simple carbohydrates (simple sugars) low in the diet will help with fat loss, however, there are times when they are beneficial such as immediately after your workout. After a tough workout, your blood sugar levels are lowered and consuming simple carbohydrates (like Gatorade or a sports drink) will provide an insulin spike that will put your body in an anabolic (muscle building) state instead of a catabolic (muscle breakdown) state . I generally drink some Gatorade right after my workout and then shortly after drink a whey protein shake.

What About Fruits and Berries?

Both fruits and berries are simple carbohydrates, but they are also loaded with fiber and nutrients. They generally are very low in calories and have a low glycemic index. For example, a cup of raspberries has a whopping eight grams of fiber and is only 60 calories. They're also packed with antioxidants which help fight free radicals in the body.

This is not a complete list by any means, but these Fruits / Berries are staples in my diet:

  • Apples
  • Bananas
  • Blueberries
  • Raspberries
  • Strawberries
  • Blackberries

I generally have a 1/2 to a whole banana every morning in my morning smoothie or berries depending what kind of smoothie I make. Fruits and berries are also great as mid-morning or mid-day snacks when combined with quality protein and fat sources. You can add some berries to yogurt or eat an apple with peanut butter, for example.

As long as you do not over do it you really can not go wrong with fruit. What you really need to stay away from and keep minimal in the are the processed simple sugars such as table sugar, white bread, high fructose corn syrup, sodas, cakes, cookies, etc. These sources provide no real nutritional value and are considered “empty” calories.

Eat Healthy Fat Sources

Dietary fats are absolutely essential for human health and eating the right fats will actually aid with fat loss and building muscle. A diet consisting of 20-30% fat has been shown to boost testosterone levels which will assist you muscle building endeavors.

Remember, as stated earlier around 10% or less of the total fat consumed should be saturated fat. Trans fat is the true “bad guy” in the fat world. EFA's (essential fatty acids – think Omega 3's) are also very important as they can not be produced by the body. The only way you get them is through the food you eat, and they have a whole range of health benefits to boot.

Below are some example healthy fat sources:

  • Fish Oil
  • Flax Seeds
  • Almonds and Other Nuts
  • Olive Oil
  • Natural Peanut Butter

Should You Avoid Dairy?

No, not at all unless you are lactose intolerant. Dairy is a great way to add the extra calories needed in your diet in order to build muscle.

Dairy examples:

  • Milk
  • Butter
  • Cream
  • Cheese
  • Buttermilk
  • Yogurt
  • Ice Cream

Milk is great to mix with protein shakes and smoothies and consist of 20% whey protein and 80% casein protein. It has near perfect balance of fast digesting protein (whey) which is quickly absorbed in the body and slow digesting protein (casein) which will feed your muscle slowly over a few hours. It also contains important vitamins and minerals such as calcium, iron, vitamin b-12, and vitamin D just to name a few.

That's right even ice cream (in moderation) is good for building muscle. A study by the American Journal of Clinical Nutrition found that ice cream triggers a better insulin response than most other foods. In laymen's terms that means less protein breakdown and more muscle. So, have a bowl of any type of ice cream you want 2 hours after your workout. Now that's a treat!

Do not be afraid of dairy. There are some misconceptions out there about dairy. You will not get fat from the fat content in dairy. However, I recommend you get low fat instead of full fat dairy products. The essential fatty acids in dairy help regulate your metabolism and keep your skin, hair, and nails in healthy, shiny condition.

Another misconception about dairy is sugar content. The sugar in a glass of milk is not going to hurt you. The sugar in yogurt actually gets consumed by the live cultures (the good bacteria) while it sits on your shelf or the fridge!

Increase Calories to Pack on Muscle Mass

In order to gain muscle mass you'll need to eat a calorie surplus which is simply eating more calories than your body burns off. You can use our daily calorie estimator tool to get an idea of ​​how many calories you should be eating each day.

Remember, even though these foods listed are healthy does not mean that you can over eat. You can still gain fat by over eating healthy foods and eating too many calories. Good luck on your quest for muscles, and be sure to include some of these foods on your next grocery shopping list!

Muscle Building Supplements

Supplements will never replace a good diet. I'll be the first to tell you that many supplements do not help you at all or are out right scams. However, there are some decent supplements that can help you build muscle such whey protein and creatine.

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Vegetarian and Vegan Bodybuilding

Just because you want to take up Bodybuilding, does not mean that you need to eat lots of meat, or in fact, any meat. If you are a vegetarian or vegan then chances are you have taken the decision to not eat meat, fish and maybe eggs or any other animal products. Whatever your choice is down to ethics or you just do not like the taste or the idea of ​​meat and fish, do not let anyone tell you that you need to give up and eat meat in order to build your body.

Here are some of the things to consider if you are a vegetarian or vegan and have decided to take up bodybuilding.

Make sure that you are getting enough calories. If you have eaten a vegetarian or vegan diet for some time then chances are you will not have any problems eating, but you may well need to increase your calorie intake. A deficit in calories when training hard will only leave you feeling tired and drained and will cause you to breakdown any muscle that you are trying to build.

One easy way to increase your calorific intake in a safe way would be to eat small snacks spread through the day. Eating a banana or an apple or even a couple of whole wheat biscuits with a spoonful of peanut butter for instance and if you eat dairy, consider natural yoghurt with some fruit.

Like with all forms of exercise, you must keep your body's fluid levels up by drinking plenty of water as becoming dehydrated can not only be dangerous but also will lower your body's efficiency when using all of the nutrients that you have eaten. One fact that not a lot of people know is that a water molecule is required to break down the bond between two fat molecules.

Eating plenty of protein is also very important for bodybuilding. Some will claim that the best way to eat protein is to eat meat, but this argument is scientifically floored as gram for gram, many vegetables contain more protein than meat as many meats contain a high water content. Free range eggs are of course a great source of proteins, especially the white part called the aluminum. If you do not eat eggs then whey protein is also very good, although you must make sure that the whey that you use comes from a vegetarian source.

For Vegans there are also some great alternatives to eggs and whey and these include refined protein isolates such as Soya protein, Rice protein and Hemp protein powders. All of these are very easy for the body to digest and can be mixed to make the most of all of their nutrients. Of the 3, Soya is the most complete protein powder as it contains all of the essential amino acids required by the human body. Of course, any Soya protein powder that you choose to use should ideally be from an organic source.

Ensure that the bodybuilding supplements that you use are suitable for vegetarian and / or vegan diets. Just because a supplement contains all vegetable or vegan products does not mean that it is not wrapped in a gelatine capsule. Choose a bodybuilding supplement such as BodyCheck , which is suitable for Vegetarian, Vegan, Halal and Kosher diets, and has the added benefit of not only helping to increase your endurance but to help aid recovery also with a selection of natural anti-inflammatory herbal extracts .

For some more tips visit Vegetarian Bodybuiling HD

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Choosing the Best Fitness Training Program to Perform Exercise While at Home

There are different types of home workout regimens now and it is very important to determine the best one. This is crucial to avoid spending money just to visit a local gym and exercise. You actually save more because it is not necessary to buy expensive fitness equipment, as you can complete the routines at home. Can you imagine the benefits of having the exact fitness scheme today?

A fitness training program at home can help you complete the routines using a couple of dumbbells to develop your muscles. One of the most popular combinations when using your dumbbells is to play a video from a professional fitness guru. Remember that we can easily find different videos and DVDs created by popular fitness instruors. Just make sure to consider the best training program.

You have to understand that developing a healthy body and toned muscles is not an expensive idea. If you have a dependent video like the latest Controlled Fatigue Program, you can develop your shoulders, arms, tummy and legs perfectly. Of course, make sure to follow the instructions carefully and perform all the exercises gradually.

When following the best fitness program, it is also noticeable that your tummy reduces its size. Furthermore, you develop toned abdominal muscles to make your body structure looking great. The development of your muscles is progressive as you perform each session. Again, with the best home-based exercising routines, you will also learn how to choose the exact food options. This is very important to avoid ruining your fitness goal. Remember that even if you perform exercises regularly but ignore eating healthy foods, your goal becomes unattainable. Do not let this happen to you because you will just waste money and time without seeing positive results.

The best fitness training program will always include push-ups to strengthen your shoulders, arms and chest. These are parts of your upper body and if you work out regularly, you will discover great improvements. However, since you need enough stamina to complete at least 3 sets of repetitions, you have to perform the push-up regimens appropriately.

Stretching plays a huge role in reducing the muscle tension. Like any other sporting event, it is important to warm up to stretch the muscles and bones properly. Keep in mind that if you force your body perform your routines without proper warm up, you will have trouble completing the exercises because of unwanted body pains. Make sure to do the stretching with care and focus on your main objective.

With the many available training programs today, the number of available food supplements likewise greatly increased. However, it is very important to find products that present healthy nutrients and without incorporating chemical substances. Protein supplements are likewise excellent options similar to the offered products of Defense Nutrition. You can easily locate them from trusted health stores and their actual costs are reasonable.

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The Benefit of Combining Cardio Exercises and the Best Weight Lifting Workout

With the continuing popularity of the different fitness programs today, weight lifting workouts are among the best. However, lifting weights is not as easy as jogging or running. To develop healthier and stronger muscles, one needs to follow the exact lifting procedures when working out.

If we talk about the best possible weight lifting workout, you must consider the benefit of preparing an achievable plan. Like any other goals in life, planning is the key element of reaching success. Because of this, you need to write down all the important details about your fitness plan. Today, it is possible to buy quality guidelines on how to accomplish your goal effectively. The Internet likewise provides great information of the many available programs without spending money enrolling to the gym.

The advantage of keeping a fitness journal is that you can track the improvements when you exercise. Why do you have to record your improvements? This is crucial in making sure that you are focusing on the overall healthiness of your body. Furthermore, you will have the exact schedules on when to train and the kinds of exercises you need to perform. By doing this, you can understand the plan better and the exact time you are available to workout.

Nowadays, you can learn how to alter your training routines using a dependent video clip. This means that you get the chance to perform other endurance regimens while you enjoy watching a professional trainer giving the instructions on the screen. Many fitness enthusiasts appreciate this kind of idea because they can defeat boredom easily. Remember that boredom is the number enemy when completing your routines and can definitely affect your overall plan. With the best training program similar to Controlled Fatigue Training combined with your weight lifting workout, there is no way that you can not reach your objective.

Although you need to lift weights to build muscles, think about the benefit of performing cardiovascular and aerobic exercises too. By just 20-30 minutes per session, you can improve your stamina and complete the entire training program positively. You will notice that your body is toning up and it eliminate unhealthy fats and calories.

Some individuals choose to separate their endurance training and cardiovascular exercises. Of course, this is a favorite strategy to observe the effectiveness of your training. This will also permit your body adjusts to the exact routines that you need to perform alternatively. Furthermore, you have to make sure that you are combining the exact aerobic workouts for your weight lifting program.

Lastly, in completing your fitness plan, health experts recommend taking the best organic or whey protein shake too. This type of nutritious drink can increase your energy to perform different exercises without experiencing fatigue. Remember that today, many reputable companies are producing healthy supplements and shakes for the benefits of the millions of consumers just like Defense Nutrition.

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Give Your Body Premium Fuel for Tissue Damage Recovery

Soft tissue injury is just what the name implies: injury to any of the soft tissues of the body. Such injuries can occur in the skin, muscles, tendons and ligaments. They are commonly caused by overuse and impact.

These sort of injuries are common in athletes, but can happen to anyone and are often not noticed after a long day of gardening, doing work around the house, and doing repetitive heavy lifting in the workplace.

While a great preventative measure against soft tissue damage is stretching before excessive exercise and paying attention to the body's warning signals, how many of us actually stretch before gardening or cleaning out the garage? Even well-trained athletes are notorious for not stretching properly. Then we feel the pain after it's too late.

Unfortunately, soft tissue injuries can take a long time to heal, often weeks, months or even years depending on the severity. Treating the injury quickly and properly is critical to assisting the body in the healing process.

What are the symptoms of soft tissue damage?

The severity and nature of soft tissue injury symptoms will vary depending on the cause and location. Alongside the obvious pain you'll feel, other localized symptoms may include:

  • infection in the affected area
  • redness
  • muscle spasms
  • muscle weakness
  • increase and decrease in pain depending on use and rest of affected area

How Does Whey Protein Support the Recovery from a Soft Tissue Injury?

Simply put, proteins such as those in whey are made up of amino acids. These amino acids help your body build muscle after a workout. They also get delivered to the muscle fibers and boost the recovery process post-injury.

Undenatured whey protein, a by-product of cheese production, has the highest known levels of branched chain amino acids of any natural food source. It's these high levels that give whey protein its reputation for being so effective at muscle tissue repair. In particular, the amino acids glutamine and leucine help to reduce soft tissue damage.

In short, if you've suffered a soft tissue injury and you want to speed up the recovery process, give your body the support it needs and take a high quality whey protein. After all, while we may not fully understand the complex healing processes going on inside the body, pain is our warning signal that something has gone wrong and the body is in major healing mode.

Any time the body is recovering from an injury, it requires huge amounts of energy to undertake the healing process and get you well again. And that requires good nutritional support including good protein. Your food is your fuel. So make sure it's premium grade.

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How to Build Muscle – 5 Things You Should Know to Start Building Muscle

Here is a list of 5 things you need to know on how to build muscle mass. I will cover exercises to build muscle, recovery methods and all the essential information you need to start building muscle as quickly as possible. Only the truth about what really works for people genetically normal like you. So let's start.

1. Gaining strength is key to develop muscles

When people ask me how to build muscle, the first thing I say is that they should add more weight to the bar before trying something else. If you want to grow, you have to gain strength. If you always use the same weight, you'll never get big. This rule applies not only to weight lifting. Some of the most effective exercises to build muscle are bodyweight exercises. You must progress to more difficult levels of any move you make.

2. Use Compound Exercises

Do not waste your time doing exercises like leg extension and Concentration Curls. Compounds exercises (multi-joint exercises that allow you to use more weight) develop muscle faster than anything.

These exercises are:

• Squats

• Deadlift

• Pull-ups

• Standard Push-Up

• Military Press

• Bench Press

• Rowing with bar

3. Use free weights and body weight exercises

Your exercises should be done with free weights or body weight resistance (Pull-ups, Standard Push-Up). These exercises lead to a higher level of neuromuscular activation and build muscle and strength faster.

4. Train at least 4 days a week

When I say “train” I do not necessarily mean lifting weights. You could do three days of strength training and one day of sled pushing or hill sprints. But forget about training three times a week for 13 minutes and then rest for the rest of the week. There are 168 hours in a week. Are you going to train only 90 minutes of those 168 hours? The human body is capable of much more than you think.

If you really want to gain muscle as fast as possible, you should do strength training at least three times a week. Also, you have to do 1-3 sessions of sled or hill sprints. Rest is very important to build muscle but do not be afraid to train hard. The body is very strong and will adapt to that training.

5. Do not let your training lasts more than 60 minutes

Frequent and shorter sessions give faster results than infrequent and longer sessions. When you start training, your body will raise your testosterone levels naturally. In the 45th minute, testosterone levels return to normal and after 60 minutes the body starts producing less testosterone and more cortisol, a hormone that eats muscle tissue and increases fat storage. So do not train more than 60 minutes, or you will not be able to build muscle and gain weight.

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Let’s Talk About Muscle Building

Muscle building has always been famous and it even became more than a necessity in our modern world due to advanced products, methods, and techniques developed to complement the traditional ways. When we talk about muscle building, the word steroid always comes up. This is because it's normal for people to aim for faster results when it comes to any goal and stereoids changed the way body building is viewed by society.

The traditional ways of muscle building involve natural ways of developing muscles and promoting overall health. These methods involve pure hard work. The modern methods sometimes focus only on the results. For instance, there are a lot of people who use steroids or drugs that can increase muscle mass by altering some of the body's natural hormones. You can sometimes see an ad presenting only the benefits without revealing the possible side effects. These drugs also work by increasing muscle mass and at the same time adding density to your bones. These products claim that they are safe and tested. A lot would even testify of their effectiveness.

You can choose the method that you want; you can stick to the old style or the modern style. But always remember that in any decision, safety comes first. This means that you need to know everything about the choices that you will take. Muscle building is a serious thing. It can be life changing and it's up to you to decide if it's for the better or for worse.

For people who are fanatics of muscle building, there may be times when the results that they want seem so hard to achieve. These are the times when they start comparing their bodies with others'. If you have been working out for several months now and somehow not satisfied with the results, you may be considering the known shortcuts to a better physique called steroids.

Before you make this serious move, you have to consider a lot of factors as these drugs may involve your health and at times, your future. If you're planning to buy any of them, you need to do some research first. It would be helpful to know that these drugs contain adrenaline boosting components. Imagine being chased by a dog. That is the type of alertness that you can gain from this drug. Along with the increased hormones produce, the chemicals inside your body will also react to make your muscle growth faster than the usual. With this effect that you can get, it requires a lot of care and safety precautions. Improper use can affect your respiratory and cardiovascular system.

Obtaining great results requires responsibility and it is very important to always consider safety. This means that you have to be aware and knowledgeable about the choices that you make. Any wrong move may put your overall health at risk so make sure to consider all the factors involved.

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These Neglected Muscles Are the Basis of Your Stregnth!

My least favorite exercise is the most important one. Go ahead and disagree with me, but the facts do not lie. They literally, hold you up. Your core muscles are responsible for your posture, and they are the basis of your strength. Your arms, legs, and head all rely on your core for support and balance.

You can go ahead a search for ab workouts. You will not find one piece of good information. Everyone is trying to tighten them up, tone them, and turn them into a freaky looking six-pack. Every six-pack I have looked at has no symmetry. Absolutely none! You would not settle for one arm being twenty-one inches, and the other eighteen inches would you? Or your pecks having one square one, and round one?

The secret of ab workouts is strenuous movement. The opposite of tightening them up. I know that you have heard that crunches, and side bends are the way to go. These work outs are only spices in the dinner plate of abdominals.To properly train your ab muscles you will need to focus on strenuous training moves. Abdominal training is vital to maintaining a healthy spine and hips, and it's also essential in a functional sense. So, lets train them properly.

How do we train them? You need a complete understanding of how your abdominal work. They pull, and release. Just like a bicep. Just like every other muscles in your body. You will need a full motion in your exercise to grow a bicep. Also, you need full motion in your abs. After all, they are muscles. With a bicep you will need to train each angle. The same with your abs. They can pull your chest towards your legs, or your legs towards your chest.

The two exercises I recommend are an ab wheel, and Dragon Flags. The ab wheel is a simple device. A wheel with handle bars going through the center. If you do not own one, buy on. Get one with feet attachments. Only using the handle bars will train only the top half of your abs. Remember, you need a full range of motions.

The Dragon Flags are Bruce Lee's favorite workout. This is the hardest ab move you can do. Lay flat on your back in a spot where you can reach back to grab something that anchors you. Keeping your torso rigid, raise your legs and hips up until you're on your shoulder blades, feet pointing straight up. This will be your starting position . Lower your legs until they are 6-to-12 inches from the floor, ensuring your hips stay off the floor. Pause, and return to the starting position. This work out pulls both chest and legs toward each other. I would start out with this exercise. Only after a quality warm up.

It is not just exercises that build quality, symmetrical, and sexy ab muscles. It is in the training. You will need to train consistently to have the abs of your dreams. You will need to rest them just like normal muscles. The only difference, ab usually require super setting your workouts. One right after the other, no pauses, and no breaks.

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How to Get the Best Physique

1) Working out too much:

Everyone trying to get the best physique or dream body that they want think that the best way to get it is simply just by exercising as much as possible. Let's face it, if it was that easy, any male or female could be in the best shape of their life in a week. The correct overlooked way is to let your muscles rest after a workout. For example, if you work out a certain muscle group two days in a row without rest then they are not getting enough time to develop, and you will actually lose muscle. Yes, you can lose muscle and many people succumb to this by not letting the targeted muscle group rest.

2) Depending on supplements:

Do not get me wrong, supplements can be a key component when trying to get a ripped body, but if you're at the local store everyday of the week trying to find the best supplement then let me be the first person to tell you to stop. It is a mistake that the average strength trainer makes. The true results come from the exercise itself and not the improvements. Stay away from the pills and powders, and focus more on your workouts and diets. Which leads to my next point about diets and different foods.

3) Improper dieting:

If you want the best muscular physique you can probably get then you're going to need a proper diet. It's not all about getting the biggest piece of meat you can eat, and feel relieved once you have a decent amount of protein in your body. Fruits, vegetables, and even foods high in carbs are just as essential. Remember, variety is the spice of life and in this case, it's one of the largest factors in having a great body.

4) Going for muscle mass:

Too many people looking to get a good physique think they should be lifting the heaviest weights they have and building muscle mass. What they do not realize is that by doing so, they are actually working towards the bulky look that many body builders have. The hard truth is that you have to use lighter weight and do more reps to get lean muscles. Those are the muscles that give you the attractive look you're going for and the body people will envy.

5) Not slimming down:

Anyone looking to put on muscle and get the best body need to build muscle as well as lose fat. If you try to gain muscle while having excess fat, you're only going to get stretch marks and look burly. You're reading this because you want an amazing body, not to be the big looking male or female on the planet. In order to do so, you need to slim down. This is much easier than building muscle believe it or not. Different ways to lose that gut and work towards a six-pack is to jog, swim, do cardiovascular workouts, and most of all, just be active.

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Your First Workout Plans: Answers to Common Newbie Questions

“What is the best exercise for (insert body part here)?”

The resolution has been made. The gym membership has been paid. You even bought new gear for your grueling workouts. Now what do you do? Do you have an exercise plan or have access to safe workout plans?

Many of us have limited experience with resistance training and we simply do not know how to get started. There are a lot of different training methods out there to lead you extreme fitness. There is periodized block training, West side training, Shieko, Smolov squat training, Bulgarian and Russian systems. The list goes on and on. And while there is certainly a science to training an elite level athlete, someone is starting out only needs to remember a few key things to maximize muscle and fitness.

1 Start light and move up slowly!

We've all seen it. Someone in the gym for the first time getting under a ridiculous amount of weight because he's making decisions with his ego instead of his brain. The bottom line is that you are new to the gym. You need to slowly educate yourself so that you do not do some permanent damage. If you can manage that for a few weeks, you will actually get a chance to make some gains. The problem is that every fiber of your ego will be pushing you to put some more weight on the bar and do just one more repetition. Do not !!!

There is no benefit to increasing the intensity or volume of your training routine faster than your body can adapt. When you first start resistance training your body is new to the experience and will respond quickly. Over time the body becomes used to the training; the law of diminishing returns comes into play. This means you will grow stronger at a quicker pace when you start training, but your gains will come more slowly the longer you train. If you increase the intensity of your training too fast you will only risk injury.

Everyone starts out weak and slow. Some of the weakest become some of the strongest if they are disciplined and driven. Use your will power to control what and how much you do in the gym. Go regularly and do not follow the ignorant, unwashed herd of gym rats that will temp you into their traps.

2 If you do not have a trainer; start with machines.

Most gyms have machines set up everywhere. I'm not a fan of machines but without a trainer you will have to start somewhere. They have pictures of the body parts that they work. There are usually some written instructions as well. It would do you some good to pick up some basic anatomy in order to learn the major muscle groups. You only have to know the few that get the most training, but a wise man once told me that I should never do an exercise if I did not know which muscle was the prime mover.

As you look at all of the machines there is usually a logical order. If not, you will want to create your own logical order.

3 Train every other day.

A full body workout routine every other day is a good place to start if you've never done resistance training before. This means that you will do one exercise for each body part and not do it again until after a rest day. This allows you to get your body used to the novel experience of resistance training and lets you to heal up enough to prevent injury. You may be wondering why waiting a day is so important.

Lifting weights tears muscles down. It is our body's ability to heal and over compensate that allows us to build muscles beyond their original state. That is called super compensation.

A Callus is a good example of the body super compensating. If you go out to do yard work after weeks of not doing that sort of thing, you might end up with a few blisters. The blisters are the damage caused by the stress of the work on your hands. If you are wise, you stop doing whatever it was that wave you the blisters for a while. Your body seizes this chance to heal and goes a little overboard to make sure it is not so easy for you to do damage again. The next time you go out to do yard work, you are equipped with a callus to prevent the same blister from forming. This is a simple example but it illustrates how our bodies build muscle.

4 Change your training after your gains slow.

At this point you may wonder why you would do the same workout each day if you get diminishing returns from your efforts as your body super compensates. Just like riding a bike, the body needs to learn how to be efficient at lifting weights. It is more appropriate to think about someone performing a really heavy bench press as someone who LEARNED to do it over time. Again, the body becomes more and more efficient at the movements while reacting to the law of diminishing returns until it reaches its limit. Though there is always something we can tweak in order to get just a little stronger.

Try to increase your weight and / or volume a little each session and change your exercises every few weeks. You want to strike a balance between letting your body learn how to efficiently move the weight while keeping novel experiences at appropriate points of the training cycle. This way you grow without injuries.

5 Stick to your workout plans

Here is a sample training plan for someone with zero experience in the gym.

You need the following body parts trained every other day:

Arms – Biceps and triceps
Legs – Hamstrings, quadriceps, and calves

Start out very light and do 3 sets of 10 repetitions per exercise. If you can do it easily, increase the weight or repetitions next session. If you can not, either decrease it or leave it the same. Slowly increase the weight on all exercises until you can do 3 sets of 10 on all of them with moderately heavy weight. The only exceptions are abs and calves. These we work 3 to 5 sets of 20 repetitions. With the exercises for abs & calves, you should use little or no weight and adjust the volume (sets and reps) while keeping the weight steady.

This will get you through the first few weeks.

After completing the initial 4 – 6 week period of your first training routine, you will need to start grouping muscles. This is because at some point you will need to focus on just a few muscle groups per session in order to increase volume / intensity without the fear of over training.

Typically, the following are the most common groupings:

Day 1 – Chest, shoulders, and triceps
Day 3 – Back and biceps
Day 5 – Legs


Day 1 – Back and shoulders
Day 3 – Legs
Day 5 – Chest, triceps, and biceps


Day 1 – Chest and triceps
Day 2 – Hamstrings, back, and biceps
Day 3 – Quads and shoulders

Abs and calves can be done on multiple sessions throughout the week. Forearms also fall into this category. These are muscles with a high ratio of slow twitch muscle fibers. This means that they generally react favorably to more frequency and volume than other muscles.

6 Keep an eye out for an experienced trainer

There are many other combinations and constant change will become more necessary as your body becomes accustomed to the training. After a few months you will need a seasoned trainer; preferably one who has mastered compound free weight movements.

You need to learn how to use free weights because it is simply the largest bang for the time spent.

The differences between results gained through the use of machines vs. the use of free weights has been a controversial topic for ages. There still has not been a machine invented that can produce the increases in size and / or strength as efficiently as free weights do. Machines can not completely replicate the range of movement without being actual free weight and you should not set for less.

While it may be difficult to find a trainer fully versed in the big three lifts (squat, bench, dead lift), it should be possible to find a trainer that can help you with at least one. It is in your best interest to make sure the trainer is capable of doing that by asking direct questions and requesting proof when necessary. For example, if I want to learn a proper squat, I might ask a trainer to teach me only after watching him train others and comparing what I've seen to a text book squat video online.

Let's recap.

In the world of resistance training, the big three are the foundation of all other lifts. They are the most difficult composite movements to master and they do you the most good if you learn to do them correctly early in your athletic endeavors.

Once you've mastered the basics under the watchful eye of a knowledgeable trainer, you are ready to take your training to new heights independently. So remember to start light, start with machines, work your whole body every other day, increase when results slow, stick to your plans, find a trainer to teach you free weight movements, and master the basic movements (squat, bench press, and dead lift). Once you've done this, you will be pretty independent in the gym. And one day someone may ask you what you think is the best exercise.

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Tips To Help You Build Muscle Faster

Cardiovascular exercise is broadly considered to be the most effective way to improve one's health. Recent research, however, has shown that strength training provides a number of health benefits as well. In addition, strength training helps one increase muscle mass and improve muscle tone. Building muscle, however, is sometimes considered to be more of an art than science. Here are a few tips on building muscle faster.

First, it is important to decide what one's goals are. Some people simply want to tone the muscles they have while others want to bulk up as much is possible. By focusing on using less weight but performing more reps, it is possible to tone muscle without bulking up; focusing on heavy weights and fewer reps, on the other hand, is great for building muscle mass.

Another important key to consider is the fact that muscles need time to heal. When lifting weights, microscopic tears form in the muscles. It is during the recovery time that muscles are fully healed and improved. Exercising too much will not allow the muscles to heal completely, and those looking to build muscle will find that their efforts leads to mediocre results. Rest periods must be a core component of any muscle-building exercise regimen.

Diet also plays a crucial role when trying to build muscle. In order to heal muscles and bulk up, the body needs the right component. One's diet should be high in proteins, which are broken down by the body and used to build muscle. In addition, it is important to eat a well-rounded diet that gives the body all of the nutrients it needs to stay in top health. When lifting weights, it can be difficult to determine one's ideal caloric intake, but putting ahead the effort to determine one's ideal caloric intake will help tremendously.

Patience and consistency are important tools. One of the best ways to ensure success is to have a workout partner. A partner can help those looking to gain or tone muscle mass to stay motivated when they feel like taking a day off, and it is often exercise partners who help people see the small changes that they make over time. With consistency and dedication, one can improve his or her chance of success dramatically. Further, it may be wise to take pictures over time as it can be difficult to detect small changes as they are occurring. These pictures can provide valuable motivation.

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