Staying Fit When There Is No Time to Work Out

Staying fit when there is no time to work out is what we will be speaking about. Physical training is an important part of a healthy lifestyle, but sometimes there simply are not enough hours in the day for regular trips to the gym. This is particularly true for those who must assume multiple roles in a household; parent, chef, housekeeper, breadwinner, etc. While nothing mirrors a good, brisk workout with a personal trainer, there are some ways that you can turn normal household activities into a respectable work out and get some necessary chores done at the same time.

Even if you do not have time to visit your personal trainer, you can still remain physically active and give your metabolism a boost by being creative whether you're at home or at work.

If you have kids who like sports, practice with them. Shooting hoops for a while or kicking around a soccer ball in the back yard are good ways to get you heart rate up. While thirty minutes of cardio are the recommendation, even 10 or 15 minutes will boost your metabolism and make you feel energized.

Go all out with household chores like sweeping, vacuuming, or mopping. If you put some energy into your daily cleaning, not only will you get your work done in record time, but you will burn a respectable number of calories as well.

If you ride the bus or subway, get off one or two stops ahead of your destination whenever possible. If you are able to do this regularly it will quickly add up to the heart of healthy activity.

While unwinding from your day with TV or a movie, do some yoga, Pilates, or even some simple stretching exercises. For an extra boost, do sit-ups during the commercial breaks.
Get a good aerobics video and do it at home. No one is there to see you and if you have children they can join in and make a game out of it. Both you and your children will benefit from the activity and the time spent together.

While a trip to the gym is sometimes the best thing for you, unfortunately in the hectic world we live in, there are times when it is just impossible. These things will not completely replace a trip to the nearest physical training facility, but when there is not time for a workout they can help to keep you on the right track.

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The Best Workouts For Your Upper Abs

The midsection is an area that causes many people to worry since it can greatly determine how attractive they look with or without clothes. Men will long for the colloquial six pack while women will yearn for flat tummies so they can look good in their outfits and feel equally attractive and appealing. Healthy eating is of course amongst the best remedies for getting the perfect upper abs. However, the right exercises play a very important role too, and will fetch you the desired results within a short period of time. Here are some of the best workouts for your upper abs.

1. Wide Leg Cross Sit-ups

Lying flat on the ground, spread your legs wide and contract the core as strongly as possible. Raise the torso and touch the left foot with the right hand. Go back down and extend the arms over the head stretching the core. Then, crunch up and allow the feet to touch the ground. Repeat this motion replacing hand Touches from one foot to the other. You can add a medicine ball or dumbbell to make the workout a little challenging.

2. Cable crunches

Let a rope handle attachment hang on a cable pulley station. Grab it with your hands lowering the body to a kneeling position. Stick the butt out leaving your hips back to form a 45 ยฐ angle with the torso. With the hips stable, tighten the abs and puff the chest out slowly crunching the abs towards the floor. When the chest is parallel to the floor, squeeze the abs for a few seconds and extend the back. Stretch the spine and abs to return to starting position. You can increase the weights as you get stronger with this workout.

3. Sprinters

Lying flat let your arms stay at the side and then contract the core as vigorously as possible. Raise the torso explosively together with the left leg and right arm. Ensure that the knee and elbow is of the same height when doing this so they are directly across each other. Go back to start position and repeat with the opposite leg and arm. To make the workout a bit challenging, you can hold light dumbbells.

4. Swiss ball weighed crunches

Lower the lower middle back onto a Swiss ball firmly and hold the hands behind the head before slowly extending backwards more than 180 ยฐ. Crunch upwards vigorously and squeeze the abs holding the contract for a second. It is important to make the slow slow with the back remaining on the ball all through. Extend the abs and then lower the torso down over the ball top. You can repeat this several times and hold the dumbbell behind the head as you get stronger.

5. Bicycle crunches

Take a flat position on the floor and raise your legs resting them on the tabletop. With the hands behind the head, extend the right leg out as far as possible and simultaneously crunch the right elbow to the left knee and squeeze the abs for a second. Kick the left leg outwards and let the right knee rest on the tabletop before then crunching the left elbow across the right knee and squeezing for a second.

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Tips To Help You Build Muscle Easily But Effectively

The fitness world comes with a share of promises to build muscle, but the fact is that not all are actually true. Some of these promises can be very dangerous to health and the body and there is therefore a need to make sure that you get the basics of building muscle to get and enjoy positive healthy results. If you are trying to get fit and build muscle, you will have to get it right with the basics and know what is best for you and things that will not fetch you anything much in the run to achieve your muscle goals.

  • Create an exercise regime you can keep up with. It is unrealistic to come up with a schedule you can not keep up with. It is better to dedicate a few minutes to the exercises than none at all. Fix a little time every day to owe to your muscle building exercises.
  • Know the best exercises for the muscles and get them right. Flexing the glutes when lifting your weights overhead will for instance firm the glutes up. When you know which exercise targets which areas and their benefits, you will find it easier to build muscle and at the same time keep muscle damages and injuries at bay.
  • Always begin your training slow and pick up speed as you become used to the exercises. Starting speedily with your muscle training exercises will only lead to muscle breakdown and injuries. Giving it time creates muscle resistance and you become used to it. So, you can push the body more and more as you get used to it. You will find that you last longer as you progress.
  • Limit weight training to an hour or less. Going beyond this point risks wasting your muscles which is something you should try to avoid at all times. An intestinal workout is good for building your muscles, but you also want to ensure you give the muscles enough time to recover without affecting your efforts.
  • When exercising the biceps, lift the wrists slightly and maintain the position before releasing to normal position. Taking the time to lift and relax the wrists every now and then opens up the chance to build your muscles efficiently and properly.
  • When doing running workouts, try and split them into phases. Start slow and gain speed as you approach the end. It is a simple way of expanding endurance and also the total distance you can cover over a period of time.
  • Couple up your muscle building exercise time with the right diet. Remember that you will also be shedding fats as you build muscle. The food choices should be healthy, but also good enough to keep up with the energy levels the intense workouts demand for. There are lots of healthy foods you can choose from for achieving positive results all through.
  • If you need to take supplements, ensure they contain natural ingredients. The best supplements will increase endurance and improve muscle recovery since fetching you greater results with all your efforts.

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The Most Common Causes of A Slow Metabolism

Intro to slow metabolism causes

We all have or you are one guy who can eat a lot and never become fat, which is mostly due to a certain part of genetics and a well functioning metabolic and another one who barely eats and easily gets fat which is caused most often by a broken metabolism.

This genetics thing can be fixed if we take care of our metabolism and “oblige” it to work properly by adapting your body to different factors such as water absorption, sleep, protein take and healthy fat intake.

The metabolism is first of all the sums of all the chemical reactions that happen in your body that we can subdivide it into two categories anabolic and catabolic, the first one that reflects to the state and the action of building muscles and the other reflect to the process of breaking down.

Slow or fast metabolism can be adjusted with a proper diet (high or low calorie) and the combination between your workout and your eating plan (calorie intake), but this is not our subject today.

Slow metabolism is due to several causes among genetics.

A very low calories take diet

If you're on a low calorie intake diet for a while, you're not providing your body enough energy sources and then you'll risk slowing down your metabolism. How? Actually, your body goes into an energy preservation mode as a self protection process.

I know what you are thinking now. You want to cut and you're afraid that your metabolism breaks down, right? Well, It does not mean that you can not reduce your calorie intake but you can avoid mistakes that can cause a slow metabolism. If you aim to reduce your daily amount of nutrients, go slowly and try to decrease it, at first, by 10% to 15%, which means about 300 to 500 calories then see how your body will react about it (about 2 – 3 weeks) and then cut another 300 to 500 calories so that leptin hormone will increase in your body which will help repairing your metabolism and therefore avoid the slow metabolic issues.

You do not get enough fluid

As everyone knows, the human body is 65% water, which means that water is very important for the function of your metabolism. Actually water helps your food digestion, transport also nutrients, enzymes and hormones in your blood.

In fact, a person should drink approximately 2 to 3 liters of water a day so that your body will be totally hydrated. You can know your hydration level by the color of your urine that should be transparent and colorless.

Also, another reason why you should drink more fluids is that if you lose only 2% of the water youre strength level will decrease. Moreover, your body loses about 2.5 liters a day due to breathing, urinating or sweating which means lower strength level and then slow metabolic issues.

You do not get sufficient amount of fats

Yes! Fats. Many people who want to cut and lose weight avoid fats and do not eat them at all. This is a wrong idea. Actually, everyone should know that there are healthy fats (unsaturated fats) and unhealthy fats (saturated fats) and taking them as it should be avoided the slow metabolic problems.

The first ones are necessary because your body can not produce them and needs them to build the body cells; fish, nuts and olive oil are rich in unsaturated fats.
However the other type is not quite important because your body can produce them on its own, we recommend you to take them in small quantities because they're involved in the production of the anabolic hormones and the absorption of different vitamins such as vitamins A, D, E and K. You can find them in whole milk, chicken legs etc …

Low protein intake

Protein is the main nutrient that is responsible for building muscles due to its abilities of repairing damaged fibers and cell structures. As an athlete (bodybuilder), you have to make sure to take enough protein in order to repair the damaged caused the muscle fibers after an intestinal workout which is going to lead your muscles to grow.

High protein diets will help your body to maintain an anabolic state and transform your body from a slow metabolism into a well equilibrated metabolism.

You do not sleep enough

Sleep is one of the most important keys to overcome the slow metabolic consequences. In fact, sleeping enough can participate efficiently in the process of building up your muscles. 8 hours to 9 hours sleep are enough so that the full regeneration process can take place and then the cell construction will happen.

In addition to that, if you do not get the night sleep you need, the cortisol level will increase in your body which leads to the muscle breakdown. So 8 hours sleep is efficient to repair your slow metabolism and for a well being state.

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4 Cheap Protein Foods for Muscle Growth

Protein is the life source for all of us and is a vital macronutrient to have within your diet regardless if you are looking to build muscle or not. Macronutrient is the term for the three larger nutrients you should be consuming within your diet to keep your body healthy and strong, and away from protein the other two are carbohydrates and dietary fats.

What is Protein used for?

The nutrient known as protein is referred to as the building block of life since it is found within all processes taking place within your body such as growth and digestion, but we are focusing on its crucial benefits to help assist with muscle repair and growth. When you physically exert yourself with or without weights, your muscles receive microscopic tears causing that dull aching feeling in your muscles after training.

Protein comes to the rescue and helps your torn muscles repair themselves, which usually takes place overnight, and then after this process they begin to grow stronger and fuller. This is a continuing cycle as you train through the weeks, months, and years. Unfortunately, a lot of fitness enthusiasts are deficient in this nutrient because they either do not know the right foods to eat, or can not afford protein powders to make up for the loss.

1) Eggs

Almost every trainer and nutritionist will agree that eggs are a cheap source of protein that you can purchase from just about every market, but the disagreement is whether or not to consume the whole egg. The reason why is because eggs contain cholesterol, which you may know causes arteries to clog and is the precursor to heart problems. However, the right consumption leads to great protein take amongst other nutrients.

Long story short, the cholesterol gained from consuming two whole eggs a day is actually beneficial since it helps with your hormone levels and assays with decreasing unhealthy cholesterol levels. Ironic right? If you wish to consume more protein from eggs, simply eat egg whites after the two whole eggs.

2) Canned Tuna

Canned tuna is yet another cheap protein rich food that you can find in most grocery stores. This food product contains plenty of protein and omega-fatty acids to help your muscles grow, and the fatty acids keep your nervous system healthy and functioning properly. The issue with this product is mercury. Mercury overdose leads to mental problems and possibly death for some, but that is a whole lot of canned tuna. One regular size can a day is perfectly fine, and provides up to 10 grams of protein.

3) Natural Peanut Butter

Note that it says “natural” peanut butter. Generic peanut butter contains hydrogenated oil to keep the texture smooth and easy to spread, which in return can lead to heart issues and fat gains. Natural peanut butter contains plenty of all the three macronutrients to help stimulate your body's energy supply and allow for muscular growth. Peanut butter is perfect to eat by the spoonful between meals if you are trying to increase your mass as well.

4) Milk

Milk contains around 8 grams of protein per serving, and provides your body with the valuable nutrient calcium, which is a mineral that keeps your bones healthy and is part of certain processes in the body. Whole milk is the best and recommended because your body is able to digest it easier. People argument whole milk is bad because of the fat it contains, but the fat is good for you so long as you do not consume half a gallon a day.

Eat and Muscles Grow

In the end your body needs plenty of whole nutrients such as protein in order to increase health muscle growth. The foods presented to you above are easy to find in most stores, and are very affordable compared to the outrageously priced protein powders you often see. Whey protein is fine for your diet, but do not try to replace all your protein intake with a supplement that most likely has a bunch of additives.

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Are Workout Recovery Drinks and Smoothies Important?

After an intestinal workout, your electrolyte balance is off, your muscle glycogen levels are low and your muscles have been through tremendous exertion and tear. To bring your body back to pre-workout condition quicker, just drinking water to quench your thirst is not going to be enough. You need something that contains carbohydrates, protein, potassium and sodium.

Something nice about making or buying smoothies for workout recovery is that there are many ways to make them and have a variety of flavors while still getting the right balance of protein, carbs, sodium and potassium. Just about any combination of fruit blended with a protein source such as plain yogurt (especially Greek yogurt) or egg protein and a liquid such as coconut milk or water makes a great tasting smoothie that is a good recovery drink.

Although recovery smoothies are especially good following a workout, they are good and nutritious any time. That makes it easy to experiment with making your own smoothies and learning how to make ones that will be your favorites. An easy one to start with is made from banana, pineapple, coconut milk, shredded coconut and egg protein powder. Blend them together with some ice cubes and you have a healthy, refreshing smoothie that hits the spot after a workout or anytime.

It is best to use fresh fruit but frozen can also be used. As you make each smoothie, write down what and how much of each ingredient went into it and rate how much you liked or did not like it. After a while, you will have a good selection of smoothies you like and can make using fresh or frozen fruit. Over time, you will have enough smoothie recipes to have a different smoothie every day for over a month. Even if you do not want to make up your own recipes, you can get smoothie recipe books that have hundreds of great smoothie recipes.

You need not ever get bored with smoothies because you can have a different one each day. Considering how important it is to supply your body with what it needs to recover from an intestinal workout as soon as possible, looking forward to your recovery smoothie is a definite plus.

Adding this information to your current workout plan, and a proper nutrition program, will enhance your fitness results and bodily fat loss. You will be healthier and you'll feel good too.

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Macronutrients for Building Lean Muscle Mass

Macronutrients for building lean muscle mass is what we will be talking about. Trying to build lean muscle mass? Be sure you are including enough of three macronutrients in your diet so your muscles can grow healthy and strong as you work to build strong, lean muscle. The macronutrients you need to have a good balance of are protein, carbohydrates and fats.

Each of these nutrients serves a vital purpose in having strong, healthy muscle tissue. A lot of discussion has taken place about them over the years. The only one that has not been on a hit list to eliminate is protein. We went through and are still going through a push to eliminate or reduce carbohydrates and fats. Some types of each do need to be limited to some degree but a wholesale reduction of all of them is either necessary nor healthy.

Protein is vital for muscle growth and repair. It is also needed in the production of hormones, enzymes and several other chemicals in the body. Strong bones and cartilage, healthy skin and blood all require protein. It can not be stored in the body for later use so eating high protein foods regularly is necessary to keep the body supplied with it. Good protein sources include eggs, chicken, turkey, fish such as salmon and tuna, beans and beef.

Carbohydrates are used in your body to provide the energy needed to exercise. Not only does your body need them for energy but so does your brain. Reducing carbohydrates too much can result in a lack of energy and brain fog. Getting enough carbs does not mean loading up on white potatoes and white bread. The best sources of carbohydrates are fruit such as bananas and pineapples, dried fruits, whole grains and root vegetables such as sweet potatoes. Sweet potatoes are a better choice than white potatoes because they are more nutrient lean and the carbs in them are slower in digesting.

The body needs fats. The right kind of fats, though. Fats are necessary for hormone production as well as energy. When fats are restricted too much, you feel deprived and could binge eat to try to satisfy your craving for fats. This would be counter productive. Limit animal fats but increase monounsaturated fats. Good sources include nuts, olive oil and fish.

Both carbohydrates and fats can be stored in the body for later use, unlike protein that has to be replenished several times a day. With a carefully planned diet that includes the right amounts of each of these macronutrients and following a good workout program, you can build lean muscle mass and lose body fat.

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How To Bring Up Lagging Body Parts

In general, there are two ways to bring up lagging body parts: give them greater priority or give them more work. Let's take a look at both.

Greater Priority

The exercises you do first in your workouts receive the greatest training effect. Most people begin their workouts with their bigger and stronger body parts. Try reversing the order of exercises in your next program. For instance, direct forearm work often occurs at the end of a training session (if at all), but if that's a lagging body part, try doing wrist curls at the beginning of a workout. You'll be able to use more weight than normal and that alone should stimulate greater growth.

More Work

Muscle hypertrophy is a function of volume – the more work you perform, the more growth you'll experience (assuming, of course, that sufficient recovery occurs). One way to up the volume of any body part is to use the “staggered sets” method. For example, if your calves are dreadful, try this in your next program: insert sets of calf raises between sets of exercises for other body parts. Very simple, yet very effective. Before you know it, you've completed a high number of sets for your calves (much more than normal), and your body responds by increasing muscle tissue to meet the demand.

Combine Priority and Work

You can even combine both methods. For example, on upper-body days, start with forearm work and do a set of calf raises after every set of every exercise that day. On lower-body days, start with calf work and do a set of wrist curls after every set of every exercise that day. Here's what a sample program would look like:


A1. High-Platform Dumbbell Wrist Curl
A2. Standing Calf Raise
A3. High-Platform Dumbbell Reverse Wrist Curl
A4. Seated Calf Raise
B1. Ulnar Flexion
B2. Standing Calf Raise
B3. Radial Flexion
B4. Seated Calf Raise
C1. Close-Reverse-Grip Cable Pulldown
C2. Standing Calf Raise
C3. Standing One-Arm Dumbbell Press
C4. Seated Calf Raise


A1. Barbell Jump
A2. Seated Barbell Wrist Curl
A3. Prone Dorsiflexed Leg Curl
A4. Seated EZ-Bar Reverse Wrist Curl
B1. Seated One-Leg Calf Raise
B2. Seated Barbell Wrist Curl
B3. Seated Leg Curl Tibialis Raise
B4. Seated EZ-Bar Reverse Wrist Curl
C1. Seated Wide-Stance Leg Press
C2. Seated Barbell Wrist Curl
C3. Back Step-Up
C4. Seated EZ-Bar Reverse Wrist Curl


A1. Low-Platform Dumbbell Wrist Curl
A2. Standing Calf Raise
A3. Low-Platform Dumbbell Reverse Wrist Curl
A4. Seated Calf Raise
B1. Supination
B2. Standing Calf Raise
B3. Pronation
B4. Seated Calf Raise
C1. Parallel-Bar or Ring Dip
C2. Standing Calf Raise
C3. One-Arm Elbow-Out Dumbbell Row
C4. Seated Calf Raise


A1. One-Leg Calf Raise
A2. Seated Barbell Wrist Curl
A3. Standing Dorsiflexed Leg Curl
A4. Seated EZ-Bar Reverse Wrist Curl
B1. Seated Calf Press
B2. Seated Barbell Wrist Curl
B3. Seated Cable Tibialis Raise
B4. Seated EZ-Bar Reverse Wrist Curl
C1. Hack Squat
C2. Seated Barbell Wrist Curl
C3. Dumbbell Lunge
C4. Seated EZ-Bar Reverse Wrist Curl

In these workouts, you'll do 3 mini circuits of 4 exercises each. Move from one exercise to the next with as little rest as possible until you complete all 4 exercises, and then rest 2 minutes before you do it again. Do 3 sets of 10-12 reps of each exercise and use a fairly quick but controlled tempo throughout (ie, 1 second to raise the weight and 2 seconds to lower it).

Keep in mind that by giving a lagging body part greater priority or more work or both, you diminish the priority and work of other larger and often stronger body parts. That's a good thing! It will help promote muscle balance, improve symmetry, and reduce reduce injuries down the road.

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How Do You Build Muscles Fast

You may spend years willing to gain muscle or get a toned body, but it may seem you are unable to achieve it. You need to follow some tips such as gaining fat along with muscle mass and avoiding certain activities such as jobbing or running for winning muscle. You must be eating more using the perfect strategy as well as performing workouts geared towards building muscle. Here are a few essential tips that you should follow to gain muscle quickly.

Learn about the calories that you require for muscle growth

The calorie requirement of a body depends on a few factors such as gender, weight, age as well as lifestyle. The common rule is to multiply the current weight in pounds to twenty. If your weight is one hundred and thirty pounds, then your calorie requirement is one hundred and thirty pounds multiplied by twenty. The exact number is two thousand and six hundred calories. You need to gain this amount of calorie on a regular basis. It would be shocking news for you if you are not seated eating that amount of food in a single day.

Focus on the big muscle groups of your body

Recent studies reveal that training of the big muscle groups can trigger the process of muscle building and allows in developing larger muscles. It is vital to train the muscles for at least one time in a week. The groups of largest muscles are chest, back as well as leg muscles.

Practice weight lifting

When your muscles are habituated with heavy load, you can increase the weight you lift and build muscles fast. For example, if you use one hundred pounds on the bench press during the first week of muscle training, then your target is to add ten pounds extra during the second week. During the following week, you should also try to lift another ten pounds extra during muscle training. You should follow the same routine in case of other parts of your body. Progressive weight lifting ensures that your muscles should not stop growing. If you lift extra weight you can actually prepare your body to build additional muscle fibers to keep pace with the load. By following this routine, you can actually allow effective muscle building within a short span of time.

Change your regular exercise routine

If you exercise three times every day and focus on two parts of your body, then you should try to perform workout for six days and focus on only one part in a single day. If you are performing biceps and chest exercises on the first day of the week, then you must try out triceps or back exercises on the third day of the week. This type of routine helps you put stress on biceps, triceps and other common muscle groups and allows your body to develop muscle fibers.

Use Supplements

You should eat supplements so that you can fill up the nutritional deficiencies of your body. Nutritional deficiencies occur when you are unable to get adequate amounts of nutrients from your meal to allow the body to develop muscles.

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How Supplements Can Help In Muscle Growth

If you are serious about improving your physique you need to eat proper food and eat a balanced diet to develop muscle mass while burning redundant fat. However, rigorous training session can diminish the levels of vitamins, minerals and other essential nutrients from your body and obstruction the process of muscle building. Even with the excellent diet, it appears to be difficult to get the essential nutrients. The use of supplements is one of the best solutions for you. The best supplements for building muscle will help you to fill up the nutritional gap and help you to get the desirable results in terms of fitness and health training.


This nutrient is important because this mineral is found in the tissue of the body. It is an effective antioxidant that is effective in preventing cancer and is also involved in maintaining a perfect hormonal level that is essential for burning fat and developing muscles. Zinc plays a perfect role in synthesizing protein and maintaining an adequate level for releasing three types of anabolic hormones such as testosterone, growth hormone and so on. Without adequate levels of hormones, you should not be able to show improvement in muscle development.

Vitamin D

If you do not go outside in sunlight for at least twenty minutes in the noon you are unable to get sufficient amount of vitamin D. If you are deficient in this vitamin, then you may bring dangerous consequences for your body. This type of deficiency increases the chance of obesity, decrees the muscle mass and makes you susceptible to diseases. Recent studies show that men with sufficient vitamin D have lean body composition, high testosterone levels, maximum percent of muscle mass than people with insufficient amounts of Vitamin D.


If your body has adequate levels of magnesium then your body turns out to be suitable for athletic performance. Your body will be able to boost your energy and achieve muscular contraction. Research reveals that magnesium supplements increase production of red blood cells, increases zinc level to increase production of energy as well as muscular contracting and initiates removal of waste elements created by intensive exercise and allow your body to recover quickly.


It is the synthetic version of energy source that is naturally generated in the body as well as stored in the muscles to be quickly released during the exercise session. Recent studies highlight that this element is important for rapid growth of muscle mass after intensive exercise and contributions to fast recovery of the body. It is advisable to take the normal dose of creatine of four or five grams per day after completion of a strenuous workout session. You can mix it with protein shakes for enviable results.


Multivitamins are considered to be the most essential nutrients for people who do not eat adequate amounts of fruits as well as vegetables. There are high quality multivitamin supplements that are available in the market. These supplements do not contain additional levels of iron as additional amount of this type of mineral can increase your scope of cardiac diseases.

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Time to Shape Up – Golden Tips For Bodybuilding Workout Routines

When was the last time you gazed at a magazine cover and wished you had the same toned body as the male model on the cover of a magazine? Well, the answer might be different for each individual but one thing is sure, each and every one of you have imagined of a much toned body, six or eight pack abs and the triceps to die for. Well, the good news is it's never too late to achieve this one goal.

Today is the day. You can start your workout today and make yourself look like the same model in mere three months. Time period may differ from person to person and vary on the workout routine you are following but persistent bodybuilding workout routines along with proper diet ensures you to attain an imputable body and strong physique in some time.

Set a target and start today. It does not matter what type of equipment you have; it's the conviction that matters more. Motivation ensures a good workout day. Either hit the nearby gym or even the mismatched equipment in your garage might work wonders for you. Getting a ripped physique is no magic trick and can not be achieved overnight. It requires patience and hard work. There are different workout routines you can start from and then stick to. Since you are not getting paid to own a perfect body unlike celebrities like Hugh Jackman or Jason Statham, it is understandable that you can not spend all your time in the gym building your body. But at least you should indulge thrice or four times a week in a bodybuilding workout of around 90 minutes each. Strength and weight training, adequate rest and proper nutrition are three main aspects to look for in a workout routine targeted towards building muscle.

Nothing looks better than a toned upper body. A guy can not flaunt anything more than his immaculate upper body. Stooped shoulders never look good there before it is very important to have nice upper body. Overhead Shoulder Press, Lateral Raise and Reverse Fly are some of the exercises that you can make part of your daily upper body workout.

Other than this, there are certain bodybuilding foods that aid you in achieving what you want. Carbohydrates and Proteins play a vital role in bodybuilding. Protein should be consumed frequently through a day. The best time to consume protein is after the workout and before sleep. Turkey, chicken, nuts, eggs, lentils, and fish are the best food items with increased protein count. Precisely, Grilled Chicken Breast, Baked Potatoes and Boiled Asparagus can be the 'it food items' for your kitchen pantry if you are looking forward to build some muscle.

For all guys out there who wants to build muscle it is important to understand that there is no word like “tomorrow” when it comes to shaping up yourself. If you have the motivation in your bag and are dedicated to shape up there is no way you can not manage to build your body and look fabulous. It's your turn to say out loud; Man, it's time to shape up!

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How To Build Muscle From Home, No Gym Membership Required

If you are like many people out there who struggle to realize their strength and fat loss goals, you detest the thought of working out for one simple reason, the gym.

From the drive there through busy highways and streets, to the hordes of sweaty, heavily muscled meatheads, the gym experience can be intimidating and frustrating.

Just getting to the gym itself does not necessarily mean that you will make any progress either.

Many people find them just going through the motions, following the quickly put together, and often unintended designs, complimentary training programs given to them by overworked and underpaid gym staff.

If you are one of those people who hate the gym, keep reading because I have good news for you.


The truth of the matter is, you do not need an expensive gym membership to simply and effectively reshape your body into one that you are proud of.

What is required to make this happen?

A well thought out plan, consistency, and a willingness to do what it takes to accomplish this (and it takes less than you might think).

In this article, I am going to give you a blueprint for reshaping your body in as little as 30-45 minutes, 3 times a week, provided you are willing to put in the effort.

Building muscle is relatively simple, but it is not necessarily easy, otherwise everyone would be walking around with big arms and a six pack.

There are 4 basic elements to a well thought out training program focused on building muscle, regardless of whether the method involves lifting weights, or just using your body weight for resistance.


Proper Exercise Selection

Progressive Overload


Nutrition / Recovery

Exercise Selection – The program will consist of 3 basic exercises, encompassing an upper body push, an upper body pull and a squat variation. All the exercises will be using your own bodyweight, however you can use dumbells or a kettlebell for the squat if you wish.

Progressive Overload – Your goal with each workout will be to add at least 1 rep to each group of exercises. If you were able to complete a total of 70 push-ups one workout, your goal is to get at least 71 the next workout, and so forth.

If you are able to add more than 1 rep that is great, just make sure you are stopping each set when you are within 1-2 reps of failure.

Do not make the mistake of becoming too greedy with adding reps, because it can end up backfiring on you and stall your progress in the long term.

Volume – The amount of volume required for hypertrophy (muscle growth) is generally considered to be a minimum of 100 reps at 70-75% of your 1RM (the amount of weight you are able to lift for 1 repetition) per week to make steady and consistent progress. If you are a more advanced trainee, you can push this amount even higher for better, and faster, results.

However, if you find that your reps are not going up by at least 1 every workout, you are probably doing too much for your recovery ability, in which case you should reduce the volume a little bit until you find the spot where you are able to do the most amount of work and still recover properly.

Nutrition / Recovery – If your goal is to gain muscle size, you will want to be eating approximately 16 times your bodyweight in calories a day.

You should aim to consume about 1 gram of protein per pound of bodyweight, with the rest of your calories split between fats and carbohydrates.

Make sure that you are eating whole, organic foods as much as possible.

Stay away from any processed foods, and minimize your alcohol consumption.

Try to get at least 8 hours of quality sleep every night, and try to minimize stress also, as this rises cortisol which is a catabolic hormone.



Rest 60 seconds between each set

Bodyweight Squats – 7 Sets

Push-Ups – 7 Sets

Pull-Ups / Inverted Rows – 7 Sets

Stop each set about 1-2 reps short of failure to avoid nervous system burnout, as you will be performing a decent amount of volume, especially if you are a beginner.

Never sacrifice good form in order to get more reps, and make sure to try to feel the muscles working in each exercise that you are performing.

Perform the reps slowly and in control at all times for the best results.

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The Best All Around Weekly Workout Routine To Build Muscle

What Is The Best All Around Weekly Workout Routine To Build Muscle?

There are many different approaches to weekly workout routines that will work to build muscle, as the most important thing with regards to building muscle is to stay consistent over the long term with whatever approach you choose to use.

However, through experimentation with various training modalities and philosophies, I have found what I believe to be the most efficient approach to building muscle that takes into account training volume and frequency in a way that allows you to stimulate your muscles more frequently, while at the same time maximizing your ability to recover from your workouts.

This balance between volume, training frequency, and recovery will allow you to gain the most amount of muscle in the shortest amount of time.

The Weekly Workout Routine I Use To Build Muscle Quickly:


Rest 1 minute between each set

Upper Body Push – 5 Sets of 10-12 Reps

Upper Body Pull – 5 Sets of 10-12 Reps

Shoulders – Rest / Pause (see explanation below)

Bicep / Tricep Superset (see explanation below) – 3 Sets of 10-12 Reps


Rest 1 minute between each set

Squats or Deadlifts – 5 Sets of 10-12 Reps

Calves – 5 Sets of 10-12 Reps

Each set should be stopped within 1-2 reps of failure, except on the last set of each movement, where it is okay to go to momentary muscle failure (except on squats or deadlifts, as going to failure on these movements is potentially dangerous) .

Keep a training log detailing exercises performed, weight used, sets / reps and rest periods between sets. Make it your goal to increase your rep count by at least 1 rep for every movement every single workout. If you do this consistently, you will see gains and you will build muscle quickly.

Make sure you are picking compound movements such as bench press, bent rows, cable rows, dips and chin-ups for your upper body push and pull movements, as this will significantly increase the amount of muscle you will gain with this program. Keep the isolation movements to biceps, triceps and calves.

Once you start to see real progress, the temptation may be to increase the amount of volume you are performing for each movement, but try to refuse from this, as it can quickly overwhelm your central nervous system, compromise your recovery ability, and limit your progress.

Adding 1 or 2 sets to each movement is not the end of the world, just make sure you are tracking all your training data and if you notice your reps stalling or regressing, you will know that your training volume is outweighing your recovery ability. If this happens, just decrease the amount of sets you are doing per move until you find the sweet spot for your body with regards to training volume and recovery.

Try this program out for eight weeks, and leave a comment below to let me know what you think. ๐Ÿ™‚

* Rest / pause training is a method of training where you perform as many reps as you can until you hit failure, then rest 10-15 seconds, do as many reps as you can again, and repeat, for a total of 3 sets *

* Supersets are a training method where you perform a set of the first exercise, followed by a set of the second exercise with no rest in between. You would then rest the prescribed amount of time in between each superset before completing another one, until the exercise is complete *

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Great WayTo Get Bigger Arms

A lot of people think that curls, curls, and more curls are the key to big arms. This article explain why that is far from the answer, and look at how you can get real results. So, how do you get bigger arms?

It is important to understand that your arms are much more than just your biceps. In fact, your triceps make up two thirds of your arm. Therefor, working your triceps is extremely important for building your arms. That does not mean that you neglect your biceps. You need to work both to really get results.

OK, you need to work both muscle groups in your arms. Now, how do you do that? The key is to mix it up. Your bicep consistants of two muscles, which is why it starts with “bi”. If you only do one move, you are more than likely not hitting both bicep muscles. You need to use a variety of moves. Hammer curls, supination curls and reverse grip curls are all important to making sure that you hit both bicep muscles properly.

The triceps are a little more complex than the biceps. They consist of 3 muscles, which is why they begin with “tri.” So, in order to work your triceps, you need to use a variety of motives. Pushups, tricep extensions, skull crushers, and flip grip tricep kickbacks all hit your triceps from different angles.

Here is a simple rule of thumb for figuring out how to work your different arm muscles. Anything similar to a pulling motion, bringing your hand closer to your body, such as pullups, will work your biceps. Anything that is similar to a pushing motion, such as pushups, or that increases the angle between your forearm and upper arms, will work your triceps.

In addition to using a variety of moves for each muscle group, there are 3 more key components to real muscle growth. First is nutrition. If you are not feeding your muscles, they will not grow. You want to be eating lean protein, complex carbs, healthy fats and drinking lots of water. Try to eat something substantial within an hour after finishing your workout. Next is stretching. This is important for two reasons. First, if helps prevent injury. Second, it helps reduce recovery time. Obviously both of those things are important, so do not skip your stretching. Last is rest. Muscles need time to heal. If you work your arms everyday, you'll more than likely end up injured pretty quickly. Allow a few days of rest between workouts for each specific muscle.

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How To Build Muscle For Skinny Guys – My 7 Rules

Skinny guys and hardgainers have unique challenges when setting out with the goal of building muscle mass.

Here are my 7 rules that they should follow to make sure that the effort they are putting in at the gym translates into real progress.

1. Pick the Right Exercises

Exercise selection is a huge factor on how successful you will be with your muscle building efforts. Beginners and skinny guys should stay away from training arms directly, as it cuts into your recovery time and does not deliver much in the way of results.

The best exercises to select will always be multi-joint compound movements such as squats, deadlifts, bench presses, overhead presses, dips and chin-ups. I also firmly believe that full body workouts or upper body / lower body splits based on basic body movements (push / pull / squat) will give the best results for the average Joe.

2. Pick the Right Training Frequency

Deciding how many times a week to train each muscle group is a major factor in how successful your training will be. The old body part splits that bodybuilders use is highly inefficient and ineffective for the average trainee.

I am a firm believer that you should “stimulate, not annihilate” your muscles for the most progress in the shortest amount of time.

By decreasing training volume per workout, but increasing your training frequency, you can train each muscle group up to 3 times as often, which will result in more growth, provided that you are able to recover from your training. If you destroy each body part once per week, that's 52 workouts per year for each muscle group. If you lower the volume and train more frequently, that can result in as many as 156 training sessions per muscle group per year!

A more effective approach would be to train the whole body 3 times per week or do an upper body / lower body split with each being trained twice per week.

These training formats will allow you to stimulate your muscles much more frequently, with great results, and without the crippling soreness that can accompany body part splits (leg day anyone?).

3. Perfect Your Form

Proper form is immensely important to your long term success, as well as to your ability to stay injury free. Every exercise you perform should be done with proper form and always under control, with no bouncing the bar off your chest, etc.

Perfect your technique with lighter weights and make sure you are completely comfortable with the movement before you add weight to the bar.

Starting sliding and focusing on your form will not only help to keep you injury free, it will also train your nervous system to become more efficient at the movement, which will allow you to use heavier weights in the future.

4. Progressive Overload

Progressive Overload is a term that simply means that you increase the stress on your body in each subsequent workout that you perform.

This can be done by adding a few pounds to the bar, adding a rep or two with the same weight, or performing the same amount of work within a shorter period of time, which is referred to as training density.

Small progress is still progress. If you are able to add even 5 pounds to a particular lift every month, that becomes 60 pounds in a year, which is a significant increase! Continue to always add at least 1-2 reps more in each workout for each lift.

If you do this consistently, you will see dramatic results for your efforts.

5. Leave Your Ego at Home

Ego can often be the largest hurdle to getting the results you want. Ego is what sweet talks us into using more weight than we know we should impress others around us. Everything you do in the gym should have a reason behind it, from exercise selection to training frequency, and especially the amount of weight you will use.

If you can keep your ego in check and do not give a rip what someone else in the gym is doing or lifting, your long term progress, and your ability to avoid injury, will be vastly improved.

I blew out my shoulder when I was 19 years old because I was stupid, and allowed my ego to dictate how much weight I was going to lift on the bench press (which was way too much). Even after surgery on it 14 years ago, it still bothers me every day, and is an aching reminder of why you should lift with your muscles (and your brain), and not with your ego.

You should be using weights that are approximately 70% of your 1 rep max for sets of 8-12 reps if you are looking to gain size.

6. Make The Mind / Muscle Connection

This rule is a natural offshoot of Rule 5. Using weights that you can handle and control will make it easier for you to establish the mind / muscle connection that is so important for building muscle. A good rule of thumb when training is that if you are unable to feel the muscle working in any exercise, it's probably a good bet that you are using too much weight.

Drop the weight a little and work on feeling the muscle working as you are lifting. Lift slower and with more concentration. Feeling the muscle working is a skill, and like any skill, you need to practice frequently to learn it. The more you do it though, the better you will become at it, and the faster the gains will come as a result of the work you are putting in at the gym.

Always remember that muscles do not know how much weight they are lifting, all they know is how much tension is being produced by the exercise you are performing.

7. Eat Like Your Life Depends On It

Skinny guys looking to gain muscle do not need to concern themselves with things like intermittent fast, carb cycling, or low carb diets, they need to EAT, and eat LOTS.

Food is your new best friend, and you had best getting to know each other really well. You still need to make sure that what you are eating is nutritionally decent, clean food, but other than that, you need to be taking in a lot of calories if you want to build muscle.

If you make these 7 Rules a priority in your training on a consistent basis (along with proper rest and recovery), I am convinced that you will see major long term, injury free progress.

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