Muscle and Fitness

For some people upper pecs are the most hardest to develop. They find it easier to develop the middle and lower pectoral muscles, but...


For some people upper pecs are the most hardest to develop. They find it easier to develop the middle and lower pectoral muscles, but very much difficulty in developing upper pecs. Here I will show some powerful upper pec workouts. These are not anything new and invented by me. These are some of the powerful basic exercises to develop a massive upper pec.

1. Incline Barbell Bench Press

Incline barbell bench press builds mass and strength in the upper pectorals. Bench press is one of the major compound exercise for the upper body. It also produces mass and strength for the chest, shoulders and triceps.To do upper barbell bench press, lie on an incline bench. Grasp the bar with a medium wide grip. Lift the bar and hold it at arms length above you. Lower the bar to your upper pecs, stop for a moment and press back to the 
starting position.

2. Incline Dumbbell Press

Incline dumbbell presses are done in the same way as of incline barbell bench press. But the difference is that you are using dumbbells as the name suggests, instead of barbells. Grab two dumbbells in each hand and lie back on an incline bench. Hold the dumbbells at shoulder height palms facing forward. Lift them simultaneously straight up overhead, then lower them back to the starting position. Some people, especially shorter guys find it more beneficial to do dumbbell press, because it gives a larger range of motion.

3. Incline Dumbbell Fly's

Incline dumbbell fly's are one of my favourite chest exercises. It helps to develop mass in the upper pectorals.To do incline dumbbell fly's, lie on an incline bench holding dumbbells at arm's length above you with palms facing each other. Lower the weights out and down to either side in a wide arc as far as you can, feeling maximum stretch in the pectoral muscles. Throughout the movement, the palm should face each other.

4. Incline Bench Cable Crossovers

Incline bench cable crossovers build upper and inner pectoral muscles. Lie on an incline bench between two floor-level pulleys. Take the handles in each hand and bring the hands together at arm's length above you with palms facing each other. Slightly bent your elbows and lower your hands out to either side in a wide arc until your pectorals are fully stretched. Bring your arms back towards the starting position, passing through the same sweeping arc.



The Top 7 Muscle Building Exercises An effective workout comprises doing a number of sets of different muscle building exercises. Many p...

The Top 7 Muscle Building Exercises

An effective workout comprises doing a number of sets of different muscle building exercises. Many people waste valuable time in the gym because they don’t know how to construct a proper work out. If you are looking to gain muscle and strength, choosing the right muscle building exercises will save you time, money and effort. The exercises below are the best for building muscle and should be incorporated into any good workout program.

Muscle Building Exercises


1. Squats.

Muscle Building Exercises
Squats are the best of the top muscle building exercises. They are performed with a barbell and if available on a squat rack. Not only do squats build up massive leg muscles, they also work on most of the muscles of the upper body if you get your posture correct. If you are not doing squats you are missing out on the fastest way to build muscle.


2. Deadlifts.

Muscle Building Exercises


Deadlifts are another barbell only exercise that will have you packing on muscle mass very fast while building your overall body strength quickly. They work miracles for anyone looking to get six pack abs. Rated as a close second to squats in terms of building multiple muscle groups, deadlifts are an absolute must if you want to spend your time effectively in the gym.



3. Bench Press.

Muscle Building Exercises
There are many very effective forms of bench press including the flat bench barbell press, the flat bench dumbbell press, the incline bench barbell press and the incline bench dumbbell  press. They all form the staple muscle building exercise for building upper body muscle mass and upper body strength. Very effective due to the number of different muscle groups they engage for a lift. Increase your bench press and you will notice great increases in many other upper body exercises.

4. Pull ups.

Muscle Building Exercises
An excellent muscle building exercise that uses your body weight, pulls up are very effective for building your back, biceps and shoulders. To realise how effective pull ups are you will notice that even the fittest and strongest lifters can only do a few pull ups. Start out slow but try and increase the number of pull ups you can do every week. You will notice a big difference.


5. Overhead Press.

Muscle Building Exercises

Another solid choice of exercise, the overhead press works the shoulders and arm muscles making it a very effective way to spend your time in the gym. There are many variations of the overhead press (sometimes called the military press) which can be done with either barbells or dumbbells.



6. Dips.

Muscle Building Exercises

Dips are performed on a parallel bar dipping station. They use your body weight as the resistance and are another excellent way to build up a strong and muscular upper body. Dips work the chest, shoulders and triceps very effectively.




7. Rows.

Muscle Building Exercises

This challenging muscle building exercise is probably the best upper back exercise there is. Rows can be done with both barbells and dumbbells. The old fashioned T-bar rows are still a very effective way of building the upper back as are seated cable rows.




You will notice that most of these exercises are performed using either barbells, dumbbells or your body weight as resistance. Avoid machine and cable exercises as much as possible as they never come close in effectiveness to free weight exercises.

You can find out more about building muscle quickly while burning fat from Build Muscle and Lose Fat by Eating Plants by Chris Willitts, the creator of V3

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building p...

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.


It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg press.

leg press

MUSCLES TARGETED: vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Lie on leg press machine with buttocks supported on seat and back pressed against the back rest pad. 
Place feet flat on the platform, shoulder width apart. Angle toes slightly outwards.

Grip handles and unlock weight in readiness for performance of the leg press.

EXERCISE TECHNIQUE

Slowly bend legs, allowing knees to move towards the chest. 
When the knees have reached a point just beyond 90 degrees, slowly straighten the legs until you return to the starting position. 
Do not lock your knees at the highest point of the movement. 
Repeat this movement until you reach your target number of repetitions

OTHER EXERCISES WORTH CONSIDERING

Other exercises that tackle these muscles include the Squat, Hack Squats, Smith Machine Squats and Seated Leg Extensions.



The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be su...

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. 


In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development.

Barbell Exercises

Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles. 

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days: 

  • Day 1 - Biceps, Back, Abs 
  • Day 2- Hamstrings, Shoulders, Abs 
  • Day 3 - Quads, Forearms, Calves 
  • Day 4 - Triceps, Chest, Abs 

The exercises recommended for beginners are as follows: 

  • CHEST: Bench press 
  • SHOULDERS: Upright row, military press, front shrug 
  • TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar 
  • BICEPS: Standing curl, EZ standing curl 
  • LOWER BODY: Squat, reverse lunge, calf raise


Who should use this method to build muscle quickly? If you're serious about your fitness or weight loss, you hate the idea th...


Who should use this method to build muscle quickly?


If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste. We have to make every drop of sweat worth the work.

Build Muscle Mass


I'm going to show you how to build more muscle in less workout time. Keep in mind that this method is meant for people who want to build muscle mass and pure strength.

Now, what is your key to building muscle quickly? I mean, say I really want to bulk up in a week. How can I do this?


The key to more muscle mass out of every workout is to lift enough weight to cause muscle failure in only a 3-5 reps (repetitions of the movement). Rather than burning calories and creating lean muscle by doing many reps with lighter weights, you're taking just a bit of time to literally tear your muscle fibers apart, preparing them to build mass and strength when they receive protein from your next meal.

I've heard that it's good to eat directly after exercise. What do you do?


You must eat right after your workout. Not only will this quench your muscles' thirst for proteins, but it will help maximize your metabolism. An efficient metabolism comes in handy when you do cardio exercises, since your body is already working at high speed to burn the calories you have stored.

What Foods Should I Eat In My Post-Workout Meals?


Your meal after the workout should be high in protein from foods such as lean meats, protein shakes, liquid protein supplements, and others containing minimal fat content. Don't forget the carbs though. Make sure you include a normal, healthy source for carbohydrate such as fruit or vegetables, and even a whole-grain bread.


The single most missing component from most grapplers training programs are movements that help build isometric strength and enduranc...


The single most missing component from most grapplers training programs are movements that help build isometric strength and endurance. Some might call this crushing strength, or bear hug strength, but whatever you want to call it, there is such a thing and if you've ever wrestled somebody with this then you know that its very real. Most training programs focus on just concentric and eccentric movements - the raising and lowering of weights. But in combat sports, not only do we need to be able to deliever force and absorb force, but we also need crazy amounts of isometric strength to wear opponents down in the clinch, or crush them on the ground. Typical movements in the weight room alone will not do the trick, and this is where various odd objects can come into place.

Keg Movements

One of my favorite odd objects to use is a water filled keg. The water sloshing around inside makes every movement extremely unstable, forcing you to literally wrestle the keg into position. A simple clean and press that might be easy with a barbell is now a complete CHORE with a keg. And because of the circumerence of the keg, they are perfect tools for building that "crushing" strength through a variety of movements.These can be done as standalone workouts, incorporated with over keg movements and calisthenics or as a finisher to your normal strength sessions. Either way, this is extremely tough training that will tax your body from head to toe, and build strength in a way unlike you ever have before.

My my top 5 movements for crushing strength all involve using a simple bear hug grip and should be done with a moderately heavy keg. A 100lb waterfilled keg is a nice ballpark figure to go by.

1. Bear Hug Shouldering. This is the toughest of the bunch and may require some practice, but with a bear hug grip you are going to explode and throw the keg to one shoulder, maintaining your grip. Lower under control and repeat to the opposite side.

2. Bear Hug Rotations aka "Moving Men". I got this one from Joe Hashley and its awesome! Using the same bear grip and fairly wide stance, rotate to one side while pivoting your feet and dropping to about a half lunge position and repeat to the other side.

3. Bear Hug Cleans. Explode with the keg from a low position (just above the ground) to a fully hip extended position and lower back under control

4. Bear Hug Squats. Simple - just keep a flat back and squat DEEP. Medium to high reps work great here.

5. Bear Hug Carries. Bear hug that sucker and carry it for either time or distance. Make a set distance of maybe 100-200 total yards or carry for max distance in 5-10 minutes.

So there you have it, 5 awesome movements using just a keg to building crushing strength to dominate your opponents!



A 4-Day Strength Training Routine That Will Help You Gain Weight and Muscle With the popularity of full body weight lifting routine...

A 4-Day Strength Training Routine That Will Help You Gain Weight and Muscle


With the popularity of full body weight lifting routines for beginners and body part split plans for more advanced bodybuilders, the time-tested upper body / lower body regimen often gets neglected as a method to gain weight and muscle. This is unfortunate because lifters of all backgrounds and experience levels have long used this kind of routine to add massive amounts of strength and muscle mass. Here is one variation of this effective plan that will help you gain weight and muscle.

Gain Weight

Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift followed by several of the most important auxiliary lifts. Go through this rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. If these days do not work well, just make sure you do not have more than two days of training in a row, and that you have an off day between Bench Press and Deadlift days.

Lower Body 1 - Squat 
  • Squat - Use a strong, medium-width stance. 
  • Dumbbell Split Squat - place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides. 
  • Weighted Sit-ups - Keep the weight behind your head. 
  • Calves - Pick one calf exercise, and stick with it for this day.

-Tip- Gain weight and muscle with the squat: The best way to squat for building muscle is the method that allows you to use the most weight (while still getting a good range of motion). At the start of the movement, push your hips BACK, and THEN sit down into the hole. Keep your lower and upper back tight, and explode back to the standing position once you get low enough.

Upper Body 1 - Bench Press 
  • Bench Press - Use your strongest medium or wide grip, an arch in your back, and a full range of motion. 
  • Seated Dumbbell Overhead Press - Use a moderate weight and a range of motion from your ears to lockout. 
  • Decline EZ bar extensions - Use only a moderate decline. Lower the weight over your eyes while keeping your elbows in. 
  • Pullups - Pick one variation, and stick with it for this day. 
  • Chest-Supported Row - To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad. 
  • Curls - Pick one variation, and stick with it for this day.

Lower Body 2 - Deadlift 
  • Deadlift - Use a narrow stance and an over-under grip. Do not use straps for your heaviest set. 
  • Leg Press - Place your feet as high and wide as possible without hurting your hips. 
  • Calves - Pick a different calf exercise from the first lower body day. 
  • Standing Cable Abs - Using a rope attachment, brace your back against the cable attachment and crunch away.

-Tip- Gain weight and muscle with the deadlift: The best way to deadlift the most weight is to do a somewhat similar motion to the squat. Get into position so that your shoulders are over the bar, and your shins are close. Keeping your back tight, pull the weight BACK and UP, and drive your hips FORWARD.

Upper Body 2 - Military Press 
  • Military Press - Use a medium stance and minimal hip or leg drive. Make sure your shoulders are doing most of the work. 
  • Dips - Use a medium grip that taxes your chest and triceps. Dip at least low enough so that your upper arms are parallel to the floor. 
  • Cable Pressdowns - Use a bar attachment and a slight swaying motion to help. Add weight to the stack if necessary. 
  • Barbell Row - Use a medium-width grip and straps for your heavy sets. Use a little bit of cheating in the motion to help you lift more weight. 
  • Pullups - Pick a different variation from your first upper body day. 
  • Curls - Pick a different variation from your first upper body day.

Sets and Reps - Minimal Volume, Maximal Intensity 
If you follow what the biggest guys in the gym are doing, you will notice that they often focus on performing a few, very hard sets of a few heavy exercises. To best gain weight and muscle, you will perform two main sets per exercise. After doing whatever warm-ups you need to get your body ready for heavy weights, do one set of 4-6 reps and one set of 10-12 reps (in that order). The first set will be your main "strength-builder," while the following, somewhat lighter set will further tax your muscles and stimulate growth. For some exercises, such as dumbbell overhead press, sit-ups, and extensions, you will need to up the rep ranges a bit for joint safety and consistent progression.

Making Progress - Increasing Your Weight and Reps 
No matter what the bodybuilding "gurus" continue to write about drop sets, super sets, or whatever fancy techniques are in vogue, the only way to make long term progress and gains huge amounts of muscle mass is to get much stronger on all of your key exercises. You should strive to add more weight and / or more reps for every exercise, every training session. Keep a log of your exercises, weights, sets, and reps, so you always know what you must do to surpass your previous records.

Eating for Massive Gains 
No matter how hard you push yourself in the gym, you will not gain weight and muscle mass if your diet is not up to par. Make sure you are putting your body in a caloric surplus all day, and that 30-40 percent of your calories of coming from sources of complete protein such as beef, poultry, fish, eggs, and dairy. You will need to work just as hard in the kitchen as in the gym.

Sticking with the Plan for the Long Haul 
Whether you are just starting out lifting weights, or you are changing your current program, stick with this plan for several months before even thinking about switching things up. Following the teachings of so-called "experts" and switching up your workout routine every few weeks to "keep your body guessing" will leave you with no progress and a lot of wasted time and energy. As long as you are eating enough to gain 3-4 pounds per month, you will almost certainly be gaining strength on your lifts and adding some serious muscle mass.



Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most ba...


Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic pectoral exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees. Some lifters find that these exercises don't do a good enough job of specifically working their chests, while others have problems with their shoulders and rotator cuffs that prevent them from using a barbell for pressing movements. If you are one of these trainees, you don't need to worry; here are 3 unconventional pectoral exercises that can effectively work your chest while keeping your joints safe.
Pectoral Exercises


Chest Dips

Though people most often use dips as a triceps-building exercise, I have found them to be one of the best pectoral exercises out there. Many dip stations have angled bars that allow you to grip narrow, wide, or anywhere in between. If you are looking to work mainly chest with this movement, take a moderately wide grip that doesn't hurt your shoulders. You should also try to dip down to a point at least a little bit lower than where your upper arms are parallel to the floor. You will have to experiment to find the best range of motion for yourself.

You can perform dips with just your bodyweight, but you should focus on gradually adding external resistance. Most gyms have dip / pull-up belts that you can use at no extra cost. Aim to increase your strength on a heavy set to failure of 4-8 reps each time you do this movement. You can also follow this heavy set with one of bodyweight reps to failure.

Dumbbell Floor Press

You may have heard the merits of using different types of dumbbell presses as your mainstay pectoral exercises. While they certainly can work wonders for people struggling with chest development from barbell movements, they do not allow you to use nearly as much weight. One way to solve this problem is to do floor presses with dumbbells instead of the normal flat press. Unless your arms are very short, pressing from the floor will shorten the range of motion of the press by several inches, while still providing great stimulation for your chest.

The difficult thing about this exercise is getting the dumbbells into position. The best way is to stand them upright on the floor next to where your thighs will be. Sit on the floor, and hoist the one on your non-dominant side up onto your thigh. Either get a spotter to hand you the other dumbbell, or find the best way for your body type to get it up onto your thigh. Once both dumbbells are resting on your legs, simply lay back and press. You may need to situate your upper back properly once you get the first rep up. Work your way up to two top sets of 8-10 reps.

Suspended Push-Ups

There are many devices you can use for this movement, but the basic idea is to do push-ups from an unstable set of handles. Many people use two loops of chains suspended a few inches from the ground. There are also special handles made for this exercise that you can hang from a power rack or smith machine. Suspended Push-Ups are not only one of the best "hidden" pectoral exercises, but they will improve your coordination and stability by challenging you to remain in the correct path while pressing from an unstable "surface."

You can have someone add external resistance by placing weights on your back, but I have always preferred to do this movement with just my bodyweight at the end of a training session. If you do the same, perform 2-3 sets of as many reps as you can get. When this becomes too easy, start having a spotter add a 25 or 45 pound plate to your back.




What Foods to Eat to Build Lean Cut Muscles Bodybuilding You need to compute what percent of your diet should contain protein, carb...

What Foods to Eat to Build Lean Cut Muscles Bodybuilding


You need to compute what percent of your diet should contain protein, carbohydrates and fats; all divided into 6 meals. There are grams of food to be determined if you want to build muscles. It takes dedication to eating good food for building muscle and if you do not eat right you will not get the results you desire.

Food For Building Muscle


Protein is the body's muscle builder because it is filled with amino acids. A bodybuilder should eat one gram of protein for each pound he or she weighs. Some good food for muscle building include the following proteins: lean cuts of beef or pork, lean hamburger, skim milk, low fat cottage cheese, yogurt, kidney beans, eggs, fish and turkey. The bulk of your protein should come from animal sources. Stay clear of prepared sausages and meatballs.

With all the bad press and low carbohydrate diets, people have been loading up on more protein. Both bodybuilders and non-bodybuilders.. Carbohydrates are the next good food for building muscle. Hydrogen, oxygen and carbon compose carbohydrates and they are broken down to be called simple or complex. Carbohydrates provide glycogen which is the food for energy. Not only will you not be building muscles if you do not eat enough carbohydrates, you can have physical symptoms such ad lack energy and difficulty concentrating. You probably would not be able to do your workout. Your body is essentially hypoglycemic and will turn to you muscle tissue for functioning and you can lose muscle.

There is a measurement called the glycemic index (GI) ranges from zero to 100. Simple carbohydrates like white bread and potatoes will spike your glycemic index. Some experts have said that lower GI providing good food for building muscle because they release a steady supply of glycogen for energy. Complex carbohydrates include whole wheat bread, and oatmeal. Eating more complex carbohydrate foods will keep your GI on a level plain throughout the day

More carbohydrate good food for building muscle are broccoli, spinach and carrots, these will not change your GI. Do not forget fruits they are so good for your body. Some say fruits even increase longevity. They also increase your GI for energy. Bodybuilder's recommend eating fruit before and after your workout.

You also need a certain amount of the "good" fats to increase your energy and build mass and weight gain. Fats are good food for building muscle. Twenty percent of your diet shold come from fats. Good sources are almonds, olive oil, canola oil, sunflower oil and sunflower seeds. Sixty percent of your diet should come from carbohydrates and 20 % from protein these are the amounts of good food for muscle building. Vitamins and minerals are important ingredients in your good food for muscle building diet. A quality multivitamin made for athletes can be taken.

For bodybuilders providing good food for muscle building sounds complicated. When supplements are suggested it is even more complex. Once you practice adding grams and provide your body with a balance and variety of foods, it will become easier. Drinking water and a lot of it will help your digestion and hydration. There are calculators and simple math formulas to figure out what percentage of proteins, carbohydrates and fats you need in your diet.



How to Get Rid of Lower Belly Fat? 5 Fat Blasting Tips! Below are 6 fat burning tips on how to get rid of lower belly fat! ...

How to Get Rid of Lower Belly Fat? 5 Fat Blasting Tips!


How to Get Rid of Lower Belly Fat

Below are 6 fat burning tips on how to get rid of lower belly fat!


1. Whether you are losing weight, getting rid of belly fat or losing inches off your waist - this is how to get rid of lower belly fat; Don't make drastic changes over night.

It's too difficult to give your present habits the flick. The best way to lose belly fat is to make simple healthy switches ... and just growing into it.

Healthy habits you should consider are reducing your calorie intake by using reduced fat products, cut the salt by making use of reduced salt options, increase the fiber in your diet by always choosing wholemeal and wholegrain options, add more veggies than listed in your recipe to fill up your plate and help hit the recommended 5 serves a day, add oat bran to casseroles and meat dishes for fiber boost, and finally give deep frying a miss, opt for a roast or stir fry instead.

Make it a point to include these changes on a periodical basis, and let it grow into you. Over time, this will become second nature and your health will feel the benefits of the small changes.

2. Avoid trigger foods and dining with big eaters. Avoid having your favorite foods in the house or going out with friends you know eat a lot or make you feel guilty if you don't polish off everything they cook for you. They only make you feel more stressed and more inclined to binge.

Avoid walking past your favorite bakery or stopping at a service station when you're feeling tired or stressed - it's too easy to buy a bag of lollies to eat on your way home!

3. Read this carefully...as this is truly how to get rid of lower belly fat - CURB your cravings! To do that, you need to load up on good kinds of foods that consists of Fiber and whole-grains. Foods like veggies, fruits, fish, skinless chicken, lean meat, whole-meal bread are great ways to load up on nutrition. Remember, fiber keeps you full longer and help you get rid of stubborn belly fat!

4. Your workout program should always be evolving as long as you apply enough training stimulus (resistance) to boost muscle strength and growth. For continual results, increase the demand on the muscles by increasing the weight or the number of repetitions, performing more sets or reduce rest time between sets. By doing so, you are constantly stimulating the muscle a little differently - and burn more calories.

5. This is how to get rid of lower belly fat ... Do not waste too much time on Sit Ups, Crunches and other Ab gimmicks. There's no point wasting hours and hundreds of reps to do them as these exercises do not get rid of lower belly fat efficiently. A combination of good nutrition, high intensity cardio training and challenging compound workouts are the most effective ways to get rid of stubborn belly fat fast!

Thanks for reading!
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15 Minutes is All You Need to Build Muscle and Burn Fat! Don't give me that lame excuse, "I don't have the time to e...


15 Minutes is All You Need to Build Muscle and Burn Fat!

Don't give me that lame excuse, "I don't have the time to exercise!"

That excuse only works for the weak minded and lazy man. But men have an obligation, or at least they used to have an obligation. Once upon a time, men were obligated to be strong, tough and rugged! Men were not supposed to be fat, flabby, weak and fragile.

Build Muscle Burn Fat


In my opinion, a REAL man should be strong and tough. If he isn't strong, then he needs to do something about it!

If you are reading this article feeling you need to do something about the way you look, think and feel, or maybe you want to improve yourself physically and mentally, then read on my friend. You're about to discover how short workouts can help you build muscle and burn fat faster than ever before!

Why is the emphasis on short workouts? It's all about training economics. Time is such as commodity nowadays, everyone is always in a rush, everyone complains about no time, yet we all have the same amount of time, each and every day.

I have no problems relating to the busy guy. I own my own business, work a full time job, I'm married and have a daughter. Although time truly is "free", I don't have a whole lot of spare time so I decided to eliminate time wasters in my day. Driving to and from the gym, waiting for equipment at the gym, getting stuck talking to "that guy" again at the gym are all time wasters and if you eliminate these time wasters you can easily add a good hour of extra time to your day to do with as you wish!

In addition, creating your own gym, training in your back yard or at a near by playground allows you the pleasure of getting away from the negative atmosphere found at most gyms and health clubs. You can listen to your own style of music, or no music at all, you never have to wait for equipment and you can dress however you want!

Personally, I make the time to look great and stay in shape, even though I'm married, this doesn't mean I am going to let myself go (like many other married men) and look like a sack of potatoes. What girl wants to go to the beach with their husband or boyfriend who looks flabby and weak? No need to answer this question, we all KNOW the answer already!

The current program you're about to see is very powerful but it requires serious effort. The challenges you face with these workouts will not only sculpt your body into a rock hard specimen, but the workouts will also develop your mental toughness and you will carry this "edge" with you everywhere you go. I have seen men improve their relationships, business success and more after only 1 week of these 15 minute muscle building, fat burning workouts! The success you are about to experience goes far beyond the physical realm!

Start with a short warm up to prepare your mind and body consisting of calisthenics for the upper body, lower body and the core. This takes approximately 3 minutes at most and looks like this:

1A) squats x 12 reps

1B) push ups x 12 reps

1C) pull ups x 12 reps

1D) v ups x 15 reps

1E) jumping jacks x 15 reps

1F) mountain climbers x 15 reps

Perform the warm up straight through as a circuit which will also elevates your heart rate. Once the warm up is complete you will be feeling physically and mentally ready to rock n' roll and train hard! Yes, I did say 'train hard!"

Intensity is critical if you want results, I will not beat around the bush and tell you that these workouts are easy. They are not easy, in fact, they are tough workouts and will require mental and physical toughness, sweat and perseverance! Building muscle and slicing away unwanted body fat requires effort but the results, as you're about to experience, are very well worth the sweat and effort!

Most people simply don't train hard enough to get the results they want. There are no secret exercises and the basics always get the job done. You won't find special exercises that have never been seen before in the REAL Man workout plan, instead, everything you need to do will be the basic compound exercises which allow you to use heavy weights and work many muscles at once. This is what we call "training economics."

The workout is performed as a circuit to enable you to keep the pace high and leverage your time. In addition, these workouts will keep your metabolism racing for hours on end after your workout, literally transforming you into a fat burning machine around the clock! All you need to do is choose a few basic movements that work your core, your lower body, and the upper body pushing and pulling muscles.

Don't worry, your arms will get plenty pumped up for the ladies and the beach if you work the upper body movements with heavy weights, basic exercises and intensity. Movements like parallel bar dips, pull ups / chin ups, push ups, dumbbell benching and dumbbell rows all work the "guns" heavily and will transform those skinny arms into muscular, shirt stretching "guns"! Isolation movements are not as effective for adding muscle or leveraging your time so keep these movements to a minimum.

Try the following workout after your warm up:

1A) mixed grip pull ups (vary grip EVERY set) 2 x max reps

1B) feet elevated push ups 2 x max reps

2A) dumbbell reverse lunges 2 x 8 each leg

2B) standing dumbbell military press 2 x 6 - 8 reps

If you are a beginner, rest 30 seconds after exercise A, then perform exercise B, rest another 30 seconds and keep repeating until the prescribed sets are completed.

If you are more advanced, perform exercises A and B back to back and rest 60 seconds after exercise B. Three days a week should be your target goal for working out, and when you have more time it is perfectly fine to get in a fourth workout of the week. Your fourth workout of the week can be a bodyweight only workout performed for high reps. These short workouts are especially great for Friday's when you're in a rush to get home and get ready for a night out on the town or to see your family.

Short workouts also make it more motivating to get in there and workout as opposed to dreading your 60 minute workout that you will be more likely to skip, especially on Fridays!

These powerful, 15 minute workouts solve the all too often excuse, "I don't have the time to exercise." Well, now you have the knowledge and you KNOW you have the time, so get busy with it.

Maybe you can help motivate other men into looking the way men are supposed to look!



If asked, the average American might tell you the following about the requirements of an effective full body workout: 1) The on...


Full Body Workout
If asked, the average American might tell you the following about the requirements of an effective full body workout:

1) The only way to develop a lean body with a low body fat percentage is to use machines and cardio equipment that are only accessible with an expensive gym membership.

2) If a gym membership is not an option, it is mandatory to have costly in home exercise equipment to achieve optimal results.

3) Body weight training, which requires only the weight of ones' body, will never provide better results than exercise machines or cardio equipment.

Well, the fact of the matter is they would be wrong. Not only is it possible to obtain better results with body weight training with an in home full body workout, but the same or better results can be achieved in much less time.

The Facts:

1) You will save time because you won't have to drive to and from the gym or wait around for equipment.

2) You will save money because you won't have to waste it on an expensive gym membership or the cost of the gas to travel back and forth from the gym.

3) You will obtain results (lose more body fat and sculpt lean, sexy muscle) more quickly than possible with a gym or home workout equipment.

The Key Elements of a Full Body at Home Workout:


Step 1: Choose the proper exercises to build muscle, burn body fat and improve cardio fitness by using exercises that work the largest amount of muscle at one time.

Step 2: The list of exercises that provides these optimum benefits may appear small but each exercise has numerous variations. Squats, lunges, inverted rows, dips, chin-ups, and burpees are excellent choices because they require the widest range of movement, recruit the greatest amount of muscle, and burn the most fat.

Step 3: Make an effort to move as much as possible and refrain from taking too frequent breaks. This elevates your metabolism level and will greatly enhance fat burning.

Sample at Home Full Body Workout 1:


- Bodyweight squats x 20
- Push ups x 15
- Inverted rows x 15
- Plank x 30 seconds
- Without resting, perform each exercise the suggested number of times.
- After completing the entire circuit, rest for one to two minutes and repeat the circuit three to five more times.
- Another option is to set a timer for 10 to 15 minutes and complete that circuit as many times as possible in that set period of time.
- These exercises will work every muscle in your body and it will only take about 15 minutes to achieve a very effective fat burning workout.

Sample at Home Full Body Workout 2:


- Burpees with a push-up. This one exercise alone will work your entire body.
- Stand up straight with feet shoulder width apart and lower into a squat.
- Place hands on the floor in front of the feet. Kick the feet back to the top of a push-up position.
- From this position, do a push-up and upon reaching the top position of the push up, kick the feet back to the starting position and jump into the air.
- You can chose to do as many burpees with push ups as possible in 15 minutes, or a set number (example 50 burpees) and perform them as fast as possible. Both are incredibly effective options.
- As with every exercise routine, discuss this with your doctor before you begin.
- Gradually increase the number of repetitions and sets. Don't discourage yourself by attempting to accomplish too much too quickly. For instance, they next time you repeat the workout, perform more burpees in the set period of time, or complete the set number of burpees in less time.

If you want to enjoy the convenience of a total body workout from your home, these bodyweight work outs are the most effective method you can choose. Save yourself the problems and expense of a gym workout and discover how easily and quickly you can achieve a lean, healthy and attractive physique.



There are many exercises you can do to get fit and maintain your fitness level without equipment or having to go to a health club. ...


At Home Workouts
There are many exercises you can do to get fit and maintain your fitness level without equipment or having to go to a health club. Whether you are working out at home, in a hotel or in a park, here are some very simple exercises you can do to workout your whole body.

Tone and build muscle with these resistance exercises.
  • Do squats from a standing position. You can even sit up and down from a chair if you are a beginner.
  • Lunges are split squats done with one leg in front of the other and will work different muscles than your regular squats.
  • Push ups can be done modified on the knees or from a full plank position. Beginners can do them from a waist-high counter or even from the wall.
  • Crunches are simply done on your back. Lift the upper body to engage the abdominal muscles.
  • Add weight by holding a gallon water jug in each hand while doing squats and lunges. You can do bicep curls with the water jugs as well.
Add cardio exercise to raise your heart rate by walking, running or dancing. Plyometrics such as hopping, skipping and jumping are also both cardio and weight-bearing exercises.

You can also add the following balance and core stabilizing exercises to build muscle and strength.
  • Balance on one foot or do some yoga balance poses.
  • Hold a plank position either from your forearms or hands.
  • While in plank position move up and down from forearms to hands to create a dynamic, cardio core exercise.
Finish your workout with at least a 10 minute stretch of the entire body.

Vary your workouts by creating a circuit. Choose 4 of the exercises and do 3 sets of them going from one exercise to the next. The next time you workout choose 4 different exercises and do a different circuit. The best way to see fitness results is to vary your workout and challenge the muscles.

With these exercises there is never the excuse of not having enough money to buy equipment, join a health club or hire a trainer. All you have to do is make the time to do them.



How to lose Belly fat it is one of the common questions dieters (or even non-dieters) ask themselves. If you are one of these peopl...


How To Lose Belly Fat
How to lose Belly fat it is one of the common questions dieters (or even non-dieters) ask themselves. If you are one of these people, read on…
Lets be honest with ourselves by saying how many of us are actually happy with the way we look ? Not many right ! For a lot of us this can be one of the biggest problems we are faced with. By looking for the answers to this question we can only imagine how dificult this can be. However, by following a few simple steps you do not have to stress too much over it.

If you are asking yourself the question of how can I actually lose belly fat in just one week well there is no simple answer to it. In reality, did you think you gained all that belly fat in just one week? I’m sure the answer to that question is a definite ‘no’. So,belly fat how to lose it can show you can lose belly fat in just one week.

Consistancy is the key to helping you lose excess belly fat in as little as 30 days. We all want to know the answer to this, and believe me there are no ‘magic potions’ or ‘special machines’ that can help achieve this. You simply need to make changes in your lifestyle. These changes are important as you will not only be able to lose belly fat but you willl be able to keep it off as well. This applies to both men and women of all ages.

How To Lose Belly Fat – Diet


Belly fat how to lose it – Diet is the key to losing belly fat and should become a priority when considering any type of weight loss program. You need to take time out and monitor what you eat. It won’t take long for you to realise the amount of food you are actually eating, thus the size of your waistline. However, this does not mean you have to starve yourself either.

It is important that you follow a calorie controlled healthy diet. Vegetables and fibrous greens can be included as often as you can. These contain roughage and helps keep hunger under control. If you feel hungry inbetween meals simply eat a small piece of fruit instead of a sugar filled candy bar.

If you enjoy eating meat then a healthier option would be lean white meat avoiding red meat as this contains more fat. For vegetarians, there are sources of protein available to you.

Something you may want to consider when asking yourself about belly fat how to lose it is that you want to diet simply to lose excess belly fat. A good start to your day would be to drink a small glass of warm water with a drop of honey to get your metabolism going, not forgetting to drink a glass of water before every meal. A lot of people skip breakfast, this should be considered as the most important meal of the day.

How To Lose Belly Fat – Water


Belly fat how to lose it – Considered to be the best way to lose excess fat is drinking sufficient amounts of fresh water. It is a common mistake that many of us are not consuming the right amount of water on a daily basis. This is a major factor in why we accumulate belly fat.

When you feel you are getting hungry, just have a small glass of water. After about 15 minutes you should know whether you were actually hungry at all. It is easy to get confused when all we want is a drink of water instead of having something to eat.

There are many theories on how warm drinking water should actually be. Research has shown that drinking warm water aids in the fat loss process. However, studies also claim that ice cold water is good too because the body burns calories when warming up the water in our stomach. It is up to the individual to chose whatever they feel comfortable with.

How To Lose Belly Fat – Exercise


This is another major part in the weight loss process.

There are many programmes available to help in the fat burning process. Depending on your daily scedule, exercise can be carried out first thing in the morning or even in the evening, it is entirely up to the individual.

There are many abdominal exercises that help burn belly fat including running, jogging or swimming etc. Cardiovasular exercise should also be included in any exercise program. Regular exercise can help burning fat all over the entire body, especially the belly.

It is just as important to carry out warm up exercises to avoid muscle strains and other related injuries. Remember, consistency and patience are both needed in order to help you to lose belly fat.

How To Lose Belly Fat – Conclusion


In conclusion,to end this type of exercise you can simply lower the dumbbells slowly back down to your sides. By doing this you are training your negative strength level. “Belly fat how to lose it” should now not be such a tough question…

Of all the lifts one can do in a gym, be they presses, pulls, squats, or deadlifts, the bench press is by far the most popular. Coa...


Bench Press
Of all the lifts one can do in a gym, be they presses, pulls, squats, or deadlifts, the bench press is by far the most popular. Coaches, trainees, bodybuilders, and competitive lifters have long used this movement as a "bench"mark of upper body strength and power. A big bench not only translates to big pecs, shoulders, and triceps, but also to immense pushing power for a number of sports and activities. If you have been lifting weights or playing sports for any length of time, you have undoubtedly been asked, "What do you bench?" If you have taken the time to search for this information, you are probably not satisfied with your own answer. Never fear, though, because anyone who is willing to train intensely and consistently can increase their bench press, pack on muscle, and make great gains in overall body strength.

To make these gains and increase your bench press, you must follow a well-planned routine that includes technique work, training your entire body, and picking the right foods to maximize your results. Here a few basic elements to any successful bench press plan.

Using Technique to Maximize Your Leverages and Gain Strength:


The number one mistake trainees make when trying to increase their bench press is using improper technique. Technique is more important than the number of sets, reps, or percentage of max you are using, and you must work on perfecting and tweaking it every time you bench press. The two major elements of bench technique are setup and form.

A good setup is the start of any successful set on the bench press. There are many details and nuances to this step, and many people find it even more technically challenging than the press itself. A good setup not only gets the lifter in a powerful position to press the bar, but sets him up in such a way that his unique body leverages are maximized and range of motion minimized. In any lift, less range of motion means more weight lifted. Trainers often talk about the supposed benefits of exaggerated ranges of motion, but in big, compound lifts like the bench press, more weight means more muscle stimulation. A few key elements to good setup are a tight, powerful arch in the back, strong foot placement, proper hand spacing, and leg drive.

Once setup has been taken care of, you must think about your form, the way in which you lower and press the bar. The eccentric phase, or lowering phase of the lift comes before the concentric phase, or pressing phase, and is often the most difficult for people to master. As any experienced lifter will tell you, you will finish a lift the way you start it. In other words, the way in which you lower the weight will dramatically affect the way you press it back up. People are different with regards to their ideal form, but everyone must work on bar path, chest placement, and speed.

Planning Your Training Efficiently for Optimal Muscle Stimulation, Recovery and Growth:


After technique, the biggest mistake trainees trying to increase their bench press make is to train the bench without a solid plan. At any given time in a gym, there is at least one guy trying to lift far more than he can handle while a spotter does half the work and screams, "It's all you!" What's worse is that these guys usually follow this ineffective, ego-stroking routine for months or years and never make significant progress. Albert Einstein said that the definition of insanity is doing the same thing over and over again and expecting different results. This sure applies to bench pressing.

A well-planned bench press program includes varied parameters of sets, reps, and max percentage, contains built-in progression in both weight and reps, and allows for enough rest to recover from session to session. There are many ways to accomplish these goals, but a few things that most advanced trainees have found to be effective over the years are short, intense workouts, a variety of exercises, and a mixture of low, moderate, and high repetitions.

Training Your Whole Body to Maximize Muscle Mass and Bench Press Power:


Many trainees focus only on the bench press, or only on their upper bodies. Not only will this lead to muscle imbalances, possible injury, and looking very silly, it will actually HURT overall bench press progress. Though the chest, shoulders, and triceps are the primary muscles contracting during the exercise, the bench press is a TOTAL BODY movement. If you want to increase your bench press, you MUST train your entire body. Training your entire body will build far more muscle mass than will solely focusing on the bench or upper body, and it will increase strength in muscle groups such as your legs and back. These muscles are essential for stability and power for the bench press. Even powerlifters that specialize in the bench press still train their legs!

Taking the Right Supplements and Eating the Correct Foods for the Best Gains Possible:


The last, but DEFINITELY not least piece of the bench press puzzle is proper supplementation and nutrition. Most people find it nearly impossible to make large increases in their bench press without increasing their muscular body weight. Ask any top bodybuilder or powerlifter, and they will probably tell you that gaining weight had a profound and positive effect on their bench press strength. To pack on the slabs of muscle necessary for a big bench, supplementation and nutrition are key.

Contrary to popular belief, lifting weights does not build muscle! Intense training breaks down muscle and provides the initial STIMULUS for growth. You MUST eat the right foods in the right amounts for this stimulus to produce new muscle tissue. You need to properly plan the amounts of protein, carbs, and fat you eat to minimize body fat gain while maximizing muscle gain. There are a variety of methods and schools of thought on the best ways to do this, but the things that most successful lifters have in common are a focus on protein and a large caloric intake. There are a also a few key supplements that can assist in getting all of these nutrients in the proper amounts.



The Top Ten Low-Budget, Muscle-Building Foods For Muscle Weight Gain If you have been trying to gain muscle for any length of tim...

The Top Ten Low-Budget, Muscle-Building Foods For Muscle Weight Gain


muscle building foods
If you have been trying to gain muscle for any length of time, you have probably figured out that training is only half of the equation. For quality muscle weight gain, you must take in more calories than you burn, with a significant portion of them coming from protein. This large food intake can be a huge drain on your wallet, especially when you already have monthly gym dues on your list of bodybuilding expenses. Here are ten, nutrient-dense, muscle-building foods that will help you get the protein and calories you need for muscle weight gain without breaking the bank.

1. Eggs 
With 5-6 grams of both protein and fat in each little egg, and with prices as low as a dollar per dozen in some grocery stores, this is a muscle weight gain food that cannot be beat. If you're in serious need of calories to grow, you would do well to eat the whole egg. The yolk contains healthy mono- and polyunsaturated fats, half of the egg's protein, and several essential amino acids and vitamins that you will not find in the white.

2. Ground Beef (and a tip to make it leaner) 
It's not as pretty as a nice steak, but ground beef certainly gets the job done when it comes to building muscle on the cheap. It has 6-7 grams of protein per raw ounce, fat content that varies depending on the leanness, and a price that is sometimes lower than two dollars per pound.

For those worried about the saturated fat content, here is a trick to make fatty beef much leaner. Brown the meat and dump it into a colander in the sink. You can eliminate some of the grease in this first step by pouring it out elsewhere. After you have done this, turn on the faucet and run water over the beef for a few minutes. Toss and turn the beef within the colander while the water runs over it to cause the fat to strain out. Finally, if you want to eliminate a little bit more fat, lay out paper towels on your counter and pour the beef onto them. The towels will soak up what little grease is left from the straining process, giving you much leaner beef than what you started with.

3. Whole Milk 
Dairy products often get a bad rap in muscle-building discussions, but whole milk has long been a standby weight-gaining food for bodybuilders focused purely on muscle weight gain. It has 8-9 grams each of protein and fat per cup, and the price is usually around three dollars per gallon (16 cups). This is an especially good food for skinny guys that have trouble bulking up.

4. Peanut Butter 
With 6 grams of protein and 16 grams of monounsaturated fats per 2-tablespoon serving, peanut butter is one of the cheapest, easiest, and tastiest ways to up your caloric intake. You can eat it by itself, add it to a protein shake, or even put it in your oatmeal.

5. Potatoes 
When aiming for muscle weight gain on a budget, you will do well to ignore the low-carb dieting fad and at least consume a significant amount of carbs at breakfast and around training time. One of the best, cheapest foods for this purpose is potatoes. One medium-sized red potato has 25-30 grams of carbs.

6. Oats 
Oats are another excellent source of quality carbohydrates. One cup contains nearly 50 grams of carbs and 6 grams of fiber. In addition to their low cost, they are extremely versatile and convenient. Unlike potatoes, rice, or other good bodybuilding carbs, you can easily take dry, ready-to-eat oats with you anywhere you go.

7. Whey Protein 
While you should not focus your budget on supplements, whey protein is one of the best investments you can make in your physique. Most whey powders have about 25 grams of protein per serving, and with prices as low as five dollars per pound (15 servings), they provide the cheapest cost per gram of protein around. Nearly everyone who is serious about muscle weight gain keeps protein powder in their nutritional arsenal.

8. Bananas 
Potatoes and Oats can more than cover your carbohydrate needs, but bananas provide a cheap, tasty variation. A single banana provides around 30 grams of carbs, and prices are almost always well under a dollar per pound. You can also combine a banana with a whey protein shake after a workout for a quickly digesting blend of carbs and protein.

9. Olive Oil 
Though it is more expensive than other oils, olive oil is still a very cheap source of extremely nutritious mono- and polyunsaturated fats. You can cook your eggs, meat, and potatoes in olive oil, and skinny guys can even add it to a shake to easily up their caloric intake.

10. Tuna 
Last but certainly not least on this list of muscle-building foods is canned tuna. Even with rising food costs, a can of tuna still costs well under a dollar and provides 25 grams of very lean protein. You can also buy tuna packed in oil to get twice as many calories for no extra cost!

A Word on Supplements 
If you are trying for muscle weight gain on a tight budget, you should make food, not supplements, your priority. No amount of quality supplementation will help you build muscle if your diet isn't even in order. The one exception to this rule is whey protein, which is essentially just a powdered food product.

If you concentrate on these cheap, effective, muscle-building foods, you should be on the right track to gaining heaps of muscle. Don't let your financial situation get in the way of your bodybuilding success!