Workout Routine

The Top High Intensity Swimming Routine: A HIIT Workout Routine For Burning Body Fat


workout routine

You probably already know that swimming may be one of the best activities to work your entire body. When it comes to swimming, the health benefits are virtually endless. There is a lot of swimming routines out there that can help you burn calories and keep you in shape, but which one is best? In all reality you can't go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training? By adding "HIIT," it turns a regular swimming into a high intensity swimming routine that burns fat like crazy!

What Does A HIIT Workout Routine Consist Of?


If you are not already familiar with high intensity interval training, then you will be amazed how quickly and efficiently your workouts will become. Commonly referred to as HIIT, these types of workouts require short periods of maximum exertion combined with recovery periods of less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than traditional cardio.

What Happens When You Combine HIIT With Steady State Cardio


Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn't make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.

What Your High Intensity Swimming Routine Will Look Like


HIIT

1) Warm up briefly by swimming a couple laps

2) Freestyle swim(sprint) for 30 seconds

3) Light swim or paddle(rest) for 1 minute

Note: Do this for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.

Steady State Cardio

1) Swim laps at an easy to moderate pace for 15-30 minutes

Note: The entire workout shouldn't be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.

A Natural Increase In HGH Levels From High Intensity Swimming


HGH is short for human growth hormone.HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn't have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we'll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.

1) Begin your swimming routine in a fasted state. This means that you won't consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.

2) Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.

3) Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and helps preserve muscle mass.

Amazing Fat Loss Results In A Short Amount Of Time


Sticking to a high intensity swimming routine like the one above will do wonders with fat loss but it is also gentle on your joints. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.

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Arms Workout

Arms Workout For Strong, Toned and Lean Arms


Arms Workout

I'm a young dude and young dudes like to have a nice set of arms.

OK, I'm sorry I used the word dude...and I'm really sorry I used it twice.

But it's true. All guys, especially the young guys, like to have a nice set of strong arms and to be totally honest ladies love it when their guy has a set of strong arms.

But the ladies don't get left out of the arms equation because I don't think I've ever come across a lady who didn't want sexier, more toned arms.

They wanted to get rid of the jiggle on their underarms...some call them "bye-bye arms" and I've even heard the term "batwing arms", which doesn't paint a very pretty picture.

So it's probably no surprise that as a trainer I get asked by a lot of guys and ladies for a really great arms workout.

They want to know what my arms workout looks like and I really can't blame them.

A weak looking or flabby set of arms doesn't look very good. I'm sorry to say that, and I'm sorry if you took offense to my vanity, but it's true. Everybody looks, and feels, better when they have a great looking set of arms so it's no surprise that everybody wants a great arms workout.

But what does a great arms workout look like?

Is it filled with nothing but bicep curls and triceps pressdowns or kickbacks?

No, no, no a great arms workout does not include lots of those exercises. They are included, but there are other, more important exercises that need to be included as well.

Take this arms workout for example.

Oh, by the way, before I move on I think you should know that the arms workouts I design for guys and gals don't differ that much. In fact most of them are the same, the only difference is the resistance used.

I know that may sound weird, but trust me on this one. I've designed thousands of workouts over my career and not once have I ever seen a reason to give a lady a different arms workout than a guy. The anatomy isn't any different so why should the workout be?

Anyway, back to what a good arms workout looks like.

I always include these types of workouts at the end of a regular fat loss workout because working the arms is kind of like putting icing on a cake. If the rest of the cake is horrible, then what point is it spending lots of time on the icing?

I think that's a bad analogy but hopefully you get the point.

So here's an add-on arms workout I just designed for a guy client. Remember to do this workout after your regular fat loss workout.

Perform it as a circuit moving from one exercise to the next and only resting 20 seconds after the third exercise before repeating the circuit 2 or 3 more times for a total of 3 or 4 sets.

1) Close Grip DB Chest Press - 12 reps
2) Close Grip Chin-up - 6-8 reps
3) DB Triceps Extension - 15 reps

Here's another one I just designed for a lady client:

1) Close Grip Push-up - 12 reps
2) DB Bicep Curl - 8 reps
3) DB Triceps Extension - 8 reps

If you do those 2 add-on arms workouts correctly, use proper form and a slow tempo your arms should be screaming at you by the time you're done. And if you include those workouts after your regular workout for a few weeks you'll notice a huge difference not only in the way your arms look but in the way they feel and how strong you've become.

Just remember to make sure the weights you use are heavy enough to make the exercise difficult. If the arms workout calls for 8 reps, you shouldn't be able to do 15.

So give one of those arms workouts a try the next time you do your fat loss workouts and see what happens. Who knows in a few short weeks you just may notice some big changes.

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Dumbbell Workout Program

Dumbbell Workout Program - The Fast Way To Transform Your Body


Dumbbell Workout Program

My answer to the burning question on many men's and women's minds is... a dumbbell workout program!

So, what's the question? "What do I do when I want to transform my body fast?"

It's no secret, men and women all over the world exercise because they want to CHANGE the way they look. One day, they take a good, hard look at themselves in the mirror, and don't like the person staring back at them. And, not only do they want to change their appearance, but they want to change it fast!

That's when they ask, "What do I do when I want to transform my body fast?" And that's when I answer, "A dumbbell workout program. "Then they look at me funny! I'm about to explain why I believe a dumbbell workout program is best for body transformation. And by the time you finish reading this, I think you'll agree.

But, before I tell you why I believe a proper dumbbell workout program is the best workout program to change the way your body looks, I want to clarify something.

"Fast" is a relative term.

You see, you've spent months (if not years) getting your body to look the way it does. That lack of muscle tone and flab hanging around your middle didn't appear overnight. Making a drastic change in the way you look does take time. There is no miracle workout (or diet) that changes you overnight. But, there are some methods faster than others.

Here are the top 3 reasons a dumbbell workout program is excellent for fast body transformation.

-A Dumbbell Workout Program Is Accessible


Dumbbells are a popular piece of exercise equipment. Most gyms have a wide selection of dumbbells in weights ranging from extremely light to super heavy. Plus, most people have a set of dumbbell they can use in their house, or can easily and cheaply get a pair. There are very few legitimate excuses for not being able to find a pair of dumbbells for your workout. As we all know, a workout you actually DO is more effective than one you don't!

- A Dumbbell Workout Program BUILDS A Muscular Body


When people want to change the way they look, most immediately think "cardio". Their first mistake is thinking they'll look great by ONLY losing weight (becoming smaller). Their second mistake is thinking cardio is the best way to transform their body. The fact is, most people need to simultaneously BUILD a muscular body and lose fat. Doing both is the fastest way to total body transformation, and a proper dumbbell workout program builds muscles in all the right places.

-A Dumbbell Workout Program Burns Fat


Stripping of the fat covering your best, muscular body is essential for a noticeable change in your body. Rhythmic dumbbell exercise like swings and snatches simultaneously build muscle, improve heart and lung power and burn off fat. Plus, they create so much metabolic disturbance your body keeps burning fat long after the workout is over. And longer fat burning means more fat GONE!

But performing a workout program on a consistent basis, building muscle and burning fat are not the most important reasons a dumbbell workout program is superior for total body transformation. After all, you could say that about any type of resistance and cardio training program.

Here are the top 5 reasons a dumbbell workout program is superior for total body transformation...

- Dumbbell training takes advantage of the "bilateral deficit" where you can lift more weight with one limb because your body recruits more muscles. And more weight lifted and more muscles used means bigger, stronger muscles.

- Unilateral training, where you first do the repetitions with one limb and then the other, doubles the length of each set. This means you expend more energy and burn more fat.

- Every dumbbell exercise recruits the core muscles to stabilize the body and allow the limbs to exert force. This means EVERY exercise in the dumbbell workout program is a six-pack abdominal exercise.

- A properly structured dumbbell workout program is a simultaneous muscle building and cardiorespiratory endurance workout. You can get a great full body workout in less time.

- A dumbbell workout program not only helps you achieve your appearance goals as fast as possible, but improves performance as well. So, you'll not only look great, but you'll develop the physical abilities necessary to meet the challenges of work, sport and life with excellence.

So, you want to change the way your body looks as fast as possible? Do a dumbbell workout program!

But don't get mislead into performing a bodybuilding type dumbbell workout program where you use light dumbbells to target small muscle groups. Do a full body dumbbell workout program that SIMULTANEOUSLY builds more, stronger muscle, burns more fat, strengthens your abdominal muscles, builds your heart and lung power and prepares you for life's challenges. You'll start seeing and feeling positive changes in your body you can use before you know it!




Muscle Building Workouts

Muscle Building Workouts - Build Muscle and Fitness the Right Way


Muscle Building Workouts

Does this sound familiar to you?

You have goals for your muscle building workouts. You follow a regime that allows you to achieve those goals. You're doing everything right. But, you fall on your butt.

Then you find that you get back up and start the whole process working on your muscle building workouts all over again. Only to find that you keep falling down, getting back up again and repeating this over and over.

You do this until you think that you are never going to achieve anything here. You think that this training lark isn't for you. So what do you do?

Yep, you give up.

Why does this happen and what can I do about it?

You've probably asked yourself that question many times. But you may have found that you never came up with a real answer. You blame the muscle building workouts and everything that led you to it.

So what is the real problem?

It seems that you have the right muscle building workouts. You may have goals in mind of what you would like to achieve with that training routine.

Maybe you're doing one, or more, of the following:

* Having bad, or no, warm up sessions.

* Not eating enough.

* Not taking enough fluids.

* Training too much.

* Lifting excessive weights.

* Not getting enough sleep.

These are all very common to all muscle and fitness workouts, no matter what sport you do.

These are easily identified and remedied. Just go through each one of these and see if they apply to you. If so, then identify why this is the case. Having done that, you need to find the right solution to fix it. You do this in a systematical manner, until you have fully identified what is wrong, the reason for it going wrong and the appropriate solution for it.

For example:

Lets say that you not experiencing any growth in your biceps. Ask yourself some questions of your muscle and fitness workouts:

Question: What is wrong?

Answer: My biceps are not growing.

Question: What are the possible causes, and why?

Answer: The exercise may be done too quickly, or maybe I'm cheating in my training, or maybe there isn't enough weight on the barbell.

Question: What can be done to remedy this?

Answer: Improve my form when doing this exercise.

Reduce the weight so that I don't cheat and to keep me more strict. Or increase the weight on the barbell to promote more growth in this area.

So you see, you need to identify the problem first. If you don't do this, you cannot fix it up. Then you must identify what the possible causes are so that you can offer up appropriate solutions to remedy the situation. Just go through each solution, one at a time, until you are satisfied with the results.

This requires patience and dedication. Most people will not put in the time to find out why they're going wrong. Instead they spend a lot of money and waste a lot of time trying out different solutions. Whereas, what they should have done first was to seek the answer within themselves. Then seek the appropriate solution elsewhere suitable for their muscle building workouts -- only if that solution is outside of their grasp.



How to Get Big Arms

How to Get Big Arms - Turn Those Sticks Into Big Strong Guns


How to Get Big Arms

One of the top skinny guy requests has to be "how to get big arms". A pair of big strong "guns" not only look impressive but can help you look a lot tougher and bigger too.

Here I'm going to show you how to get big arms with 3 great exercise that will not only build you bigger arms muscles but super strong ones too. Before I get into them there's just one point that I'd like to clarify...the best way to build muscle and increase strength is to work multiple muscle groups at the same time with compound exercises and lift heavy weights - ideally free weights rather than machines since these require you to use the smaller stabilising muscles that really add to your overall strength. The following exercises are compound exercises that will give you bigger stronger arms and an incredible upper body.

Ok, let's do it!

How To Get Big Arms Exercise #1 - Bench Press


The classic bodybuilder favourite this is one of the ultimate upper body exercises and superb for building big strong arm muscles.

Lie flat on a weights bench and place your hands a little over a shoulder-width apart in an overhand grip. Lift the bar off the rack and lower until it is just above your chest, then push it back upwards but don't lock out your elbows. Don't bounce it off your chest as this can cause injury and place extra stress on your shoulders.

Perform 3 sets of 6-10 reps (the weight should be heavy enough to make your last rep on each set almost impossible).

How To Get Big Arms Exercise #2 - Pull-Ups


Pull-ups are one of the great staple exercises that can be done anywhere...in the gym, at home, or even in a playground like Rocky Balboa! :)

The beauty of the pull-up is that it relies on brute strength in your arms, shoulders and back. If you find them too difficult try using one of the weighted machines at the gym until you build up enough arm strength to do them without assistance.

The varieties of pull-ups that can be performed are almost endless. Wide-grip to work the back and lats more; close-grip to work the upper arms; overhand grip to work the triceps; underhand grip to work the biceps.

When you get more advanced you can put on some ankle weights, a weighted vest, or hold a dumbbell between your feet for extra effort.

Do as many as you can until failure, and try to better it each time. You'll soon see that you get bigger arms pretty quickly.

How To Get Big Arms Exercise #3 - PushUps


A golden oldie this is my all-time personal favourite exercise. It's still one of the best upper body exercises going and can be performed just about anywhere that has a floor :)

Again, like pull-ups the variety is make them so great. Try mixing it up with wide grips, close grips, inclined, one-armed, and anything else you can think of. This will keep your body guessing and force it to get bigger and stronger.

Doing pushups on your knuckles not only helps you to get bigger arms but can also save your wrists from injury. Make sure you use a mat underneath to prevent scuffing your knuckles.

The key to success with push-ups is consistently increasing the number you do each time and performing them regularly, with variations included. You'll be amazed at how quickly your body responds.





Arm Exercises

Arm Exercises  - Killer Arm Workout For Men For Explosive Growth!


Arm Workouts

Arm exercises are some of the most important exercises that we do. While lots of people try to sell you the latest powders or shakes to add protein, they ignore the fact that good, quality exercise makes the difference between being ripped and not being ripped. Workouts for your arms are probably more important than other exercises because women say they instantly notice your arms when they see a man. If you have big arms then you are immediately deemed more powerful, attractive and you'll feel a lot better about your physique. I want to share with you the best biceps, triceps and forearm super-set arm exercises for men so that you can get bigger arm muscles as fast as possible...

First I'm going to explain some exercise theory that I learned when I was starting out. This stuff has helped me go from super-weedy to super-ripped. I mentioned super-sets. They are sets where you work all the muscles in a muscle group after each other. This actually helps you to gain 30% more muscle than if you didn't do them. 30% is a lot in the long term. After a month or two you begin to see how beneficial super-sets can be. Arm exercises for men are very important here because we want bigger arms. Women, on the other hand, should probably stay away from super-sets!

Arm Exercises - The Muscles We Target

There are three main arm muscles that we're targeting when we do arm workouts. These are forearms, triceps and biceps. The best way to see any real gains is to do a super-set on each of these arm muscles. Therefore, our arm workout needs to be focused on the best super-set routines.

Arm Exercises - Forearm Super-Set

The forearm is often ignored by guys who want to get bigger arms. But when you have big forearms you don't get the case of having big upper arms and weedy lower arms. These forearm super-sets shouldn't be ignored.

Forearm Workout Exercise 1: Seated Dumbbell Wrist Curl

For this exercise, sit on a workout bench and lean forward and put your arm flat on the bench between your legs. Your wrist and hand should be hanging over the side of the bench. Now you should take a dumbbell and curl your wrist. So you go all the way back back and all the way towards you (with your palm facing up). Aim to do 15-20 reps at high weight. Remember to use your weaker hand first, then match the reps and weight with your stronger hand. Move immediately onto this:

Forearm Workout Exercise 2: Seated Barbell Reverse Curl

This time kneel on the floor and put your forearms on the bench. Your palms face down and your wrists and hands are over the edge of the bench. Grip the barbell and allow your hands to drop, then raise them as far back as you can. That's one rep. Again do 15-20 at heavy weight.

You should do two sets of this forearm workout. (Remember: The arm exercises for men that I'm revealing cause muscle growth. If you're female then use light weights!)

Arm Exercises - Triceps Super-Set

Lots of guys believe that biceps are what make your arms look big. In fact, 66% of what makes your arms look muscular is triceps. Here's the best triceps super-set that you can do for fast, explosive muscle growth...

Triceps Workout Exercise 1: Close Grip Bench Press:

First, lie on your back with your head underneath bar, eyes aligned with bar and feet flat on the floor. Then position hands on bar together in the centre of the bar so that hands are touching (this is different from a normal bench press if that's what you're thinking - we're targeting the triceps muscles!) To start, lift the bar off the rack with the bar directly over head. Lower the bar to your mid chest area. Press the bar up to start position. Remember: Don't do this exercise using your normal bench-press weight. This is a triceps exercise and the weight you use should be significantly lower. However, it should still be hard to do 2 sets of 15 reps! If you can, use a spotter!

This is one of the best arm exercises for men in my opinion. It's my favorite triceps exercise ever because it works very well!

Triceps Workout Exercise 2: Reverse Grip Press down:

First, secure a door strap overhead at top of door. (This is on the exercise machines where you can adjust the height - you want this at the very top.) Now, stand approximately 2-3 feet away from the attachment point with your feet shoulder width apart and your knees slightly bent.

To start the exercise, grasp the handles with your palms facing down. Lower the handles to chest level so that elbows are bent at 90°. Then, keeping your shoulders stabilized and elbows close to sides, extend your arm and lower bar to hip level. Repeat! This is two sets of 15 reps.

Arm Exercises - Biceps Super-Set

Whenever you think about arm exercises for men you think of the classic biceps curl... That is included in this super-set. Here it is in full:

Biceps Workout Exercise 1: Supinated Incline Bicep Curls

Start by lying on an incline bench with your arms at your side holding dumbbells with palms facing downwards (you have to bend your wrist to achieve this). Then slowly curl the dumbbells up rotating your palms so that your palms are facing up at the top of the movement and your elbows at your side. Then return to the starting position and repeat for 15 repetitions.

Biceps Workout Exercise 2: Reverse Barbell Curl

Hold a barbell with an overhand grip and your palms facing your body. Then, keeping your elbows at your side curl the barbell up to chest level. Return to the starting position and repeat 15 times.

Arm Exercises - Hints & Tips

When you do this routine, start with the forearms. Go from forearm workout exercise 1 to 2, then back to 1 and then 2. Then move on to the Triceps circuit, and follow the same format.

Remember that you should struggle to complete two sets of 15 reps. If you're not struggling speed up how long it takes and raise the weights. (Be very careful on the close grip bench press! Use a lesser weight so you don't hurt yourself unless you have a spotter.)




How To Get Ripped

How To Get Ripped - 5 Ways to Get Ripped Fast


How To Get Ripped Fast

So many people want to learn the secrets about getting ripped fast. The problem is that most people don't know how to do it and most of the advice available is rubbish. This article will break down 3 tips for getting lean and cut. Furthermore these tips will help you reduce your time spent in the gym.

I have always been your average looking guy. No abs, no bulging biceps. Just your average guy with a few extra pounds round the waist who doesn't get any attention at the beach.

Well one day I was sick of being average.

But everywhere I looked and everybody I asked kept giving me the same of standard answers.

They would tell me to do squats, bench press and dead lifts.

Now this information is fine for those people wanted to become big and bulky like a bodybuilder. But I didn't.

I wanted to be lean and ripped.

I wanted to attract women. And most women love guys who are ripped and cut with good sized muscle, as opposed to those guys who have huge biceps and chests but also have big guts.

After a lot of research I came across a program called "Visual Impact Muscle Building" by Rusty Moore. As soon as I started reading what Rusty had to say, I knew that I had come to the right place.

Here are 3 super tips that I learnt from Rusty to help get super cut.

1. The first step in creating a jaw dropping body is to cut your body fat. You are simply not going to impress anyone with 15% body fat. The goal for most guys is to get below 10% body fat. In order to do that, you have to get your diet in check. Protein in large quantities is the key. Rusty suggests foods like tuna, chicken, steak, salmon, beef and protein shakes. To go with the protein you should eat complex carbs like brown rice and bread, oat meal and potatoes.

2. Once you start eating right, you will be amazed at your results. Eating is over 75% of the battle. However it is not 100%. In order to drop your body fat and get ripped, you also have to workout right. To get lean and ripped you need to incorporate both cardio and weight training.

Rusty's favorite types of cardio workouts is high intensity interval training. This simply means that for a certain period of time (perhaps 2 minutes to start with) you will go at about 75% intensity. Then for the next 2 minutes you will go 100% intensity. Then back to 75% and so on for 20 minutes at a time. I like to do high intensity interval training on rowing machines, trend mills, bikes or cross trainers.

You should also do weight training to build muscle and develop those important cuts. You don't just want to be skinny. Varying up your rep and set schemes every few weeks is super important for growth and development. E.g. for 3 weeks perform 3 sets of 10 reps, then for the next 3 weeks perform 6 sets of 3 reps with heavier weights.

3. This is my favorite tip that I learnt from Rusty. It's called the "Shrink Wrap Effect". The absolute key to looking amazing is to cut at least 3 months out from your goal. A lot of people want to look great for summer so they start doing some workouts a month out from summer and wonder why they don't look their best.

You want to cut earlier so that you skin has time to shrink down and fit super tight around your body. Then when your skin is super tight, you want to build an extra 5-10 pounds of muscle. This will give you that look of your muscles literally bulging out of your body.

The key to add this muscle is to do a lot of volume training (lots of reps and sets) and to eat a lot of good proteins.

This shrink wrap effect will make you look amazing!

I have trained on the "Visual Impact Muscle Building" program for a couple of months now and the results have been like dynamite. From looking like every other average guy, I now actually stand out when I'm walking a long the beach.

Girls want to take photos with me and ask if they can touch my abs.

Talk about an ego booster!

It may sound corny but the new found confidence I have is truly amazing.

In 3 months of training using Rusty's workout program I lost close to 13 pounds of fat, over 3 inches from my waist, and dropping from 16% to 9% body fat.

My arms and chest are not overly huge like a bodybuilders but they are muscular and have decent cuts in the right places. And overall I have achieved my goal of looking super ripped.

This is what appeals to me and to the ladies.




Muscle Growth


Muscle Growth

Muscle Growth is a very essential part of muscle development. As the body grows so does the muscle. Muscles are the storehouse of energy. They store glycogen or glucose from the food (especially carbohydrates) consumed. Later, the muscle converts glucose and supplies energy as and when the body requires. In a normal human being, Muscle Growth is dependent on the human growth hormones, nutritious food and the type of physical activities involved.

Normally, in a body, a muscle breaks down to be re-built again. In the process of rebuilding activity, when it accumulates more than what is being broken down, the muscle is said to gain. This involves an increase in mass and growth simultaneously. It has been found that a more muscular body helps to cut down fat, improving lifespans.

With an increasing demand for a well-toned body, more and more people are resolving to pursue advanced exercise regimes that promise to convert muscles to fat. They take up light weight training, cardiovascular exercises and aerobics, along with a healthy diet. In the muscle building activities, especially in the case of body builders, the Muscle Growth or hypertrophy is worked on. That is, the person involved in body building tries to achieve abnormal enlargement of muscles. Here they make use of supplementary sources to increase the cells or the mass of the muscle.

For instance, a person involved in bodybuilding tries weight lifting, high-protein drinks, steroids or hormonal injections to mutate or activate the growth related cells. Muscles are involved in breaking up and rebuilding activity are better known as protein turnover. In this process, when the muscle-rebuilding activity increases over the rate of muscle breakdown, there is a muscle gain, a growth. Researches have identified myostatin genes as involved in controlling the growth of muscles in the body. It has also been identified that a mutation or block in the genes will help in muscle mass and growth. Muscle Growth is important to build muscles to fight fat and flab, and to stay fit.



Muscle Building Workouts at Home!

At Home Workouts - Muscle Building Workouts at Home!


At Home Workouts

Most people make an excuse that they don't have time to workout, they are too lazy to spend any time on workouts. Whatever time they are left with, they want to relax, watch TV or listen to music .Here are a few at home workouts that may just be a solution for you. These can be done while listening to music or during tv commercials.

PUSH UPS

Place the body in a face down and lift the body on both the palms and feet keeping the body straight. Take the chest toward the floor while exhaling and push up with the power of the arm and chest muscles while inhaling. If floor push ups are to difficult for you, start off with standing push ups with you hand on the wall, then pushing yourself back. Repeat at least 8 - 10 times, increase the number of repetitions as the exercise gets easier .Push ups effect your chest and arms the most . To effect your chest the most do push ups with your arms placed wide apart.

SQUATS

Stand with legs shoulder width apart and feet pointed forward. Sit down and stand up make sure that the knees don't lock. Don't move too far forward, try to keep your neck in line with you spine. Repeat this 20-25 times depending on the comfort level too start with and then increase the no of repetitions as you get used too the exercise. Squat is the best exercise for complete leg fitness. It can do wonders to your thighs hips and butts. For better results squats may be done with weights.

BICEP CURLS

Biceps curls can be done while sitting on a chair or while standing. You need a pair of dumbells. Hold a dumbell in each hand. Lift the dumbells alternatively without bending your elbows. Repeat this atleast 10 times. As you get used to the exercise you can increase the weights or the number of repetitions. Biceps curls is an effective exercise to increase your arm size.

Random Tip: Take a break once a week to give your body some rest.

Ab Exercises

What Ab Exercises Should You Do and How Intense Should Your Ab Exercises be


Ab Exercises

It has been quite a common occurrence to encounter people who have invested lots of their precious time in abs training and yet, have not seen any visible improvement in their abs area at all. This phenomenon is due to the fact that they have either choose the wrong ab exercises for their workout or have worked too much on the same workout exercises.

Having an effective abs workout program is essential in helping you get the 6 pack abs.Choosing what ab exercises should you do and deciding how intense your abs exercise shall be is what constitutes of an effective abs workout program.

Therefore,in this article, I will be covering on what abs exercises should you do and how intense should your exercises be.

Exercise Selection.


A common myth of abs training is you should work your "upper abs" and "lower abs" separately. However . the truth is that, you can't separate working these muscles as they contract simultaneously during any ab exercises.

If you are going for agility , you will need to focus on decreasing your base of support as much as possible. In other words, you will need to focus on ab exercises which requires you to stabilize your ab muscles while doing it. In this way, your muscle fiber tissue will be worked on most effectively, giving you the most workout possible.

Some ab exercises that require stability are as follows :

1) Abdominal work on an exercise ball
2) Twisting work standing on a bosu ball
3) Partner work with medicine balls.

If you are going for strength and are using weight, you will need to execute movements that require you to move through a large range of motion. By doing this, your ab muscles can be strengthened from the greatest angles possible.

Some good ab exercises for strength build up –

1) Decline sit-ups
2) Cable cross-bends

An important point to take note about abs exercises :

Our body has an extremely high adaptation ability towards any exercises. Once your abs muscles have adapted itself to a particular abs exercises, the abs exercises wont be as effective as before anymore. Therefore, we will need to introduce variability in our abs exercises for our abs workout program.Hence, Abs exercises must be changed on a regular basis if you want to see results fast.

Intensity of abs exercises


The intensity of abs exercises varies from individual to individual. Knowing what volume of abs exercises is needed for you brings you a step closer to getting the 6 pack abs.

Bear in mind that  the weight lifted during training is indirectly proportional to the total reps you do. In other words, the more weights you use the fewer reps you should be doing.

If your objective is agility, two or 4 sets of weightless abdominal works will be enough ( with each sets limiting yourself to the 10-15 reps range )

On the other hand, If your objective is strength, you should be doing weighted abdominal training. Therefore, you should be going for fewer reps ( 3-6 reps range ) and increasing the number of sets to 6 to 10. This would be enough to have some good muscle size growth.



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Fat Burning Exercise


Fat Burning Exercise

To be able to lose weight, you must burn your body fat to the maximum.  So, how do you go about burning body fat to the maximum? Expert suggested that the best fat burning exercise is to combine cardio training and weight training.  For those who have a high rate of metabolism, they can simply eat a little less and train a little less and still will have the maximum effect on burning body fat and losing weight.  But for those who have low rate of metabolism, they will find it difficult to lose weight by doing less training and less eating.  This is because their body is not burning enough calories.  So in order for them to lose weight, they need to burn more calories. 

Doing 3 short cardio workouts per week, approximately 20-30 minutes per session will maintain your weight and health.  For the purpose of losing weight, do cardio 4 to 7 days per week and other physical activities for 30 to 40 minutes, at a moderate pace.  

Recommended cardio trainings for burning body fat are:

1. Step Aerobics – mostly preferred by women and burns approximately 400 calories in 30 minutes.

2. Bicycling – both stationary and outdoors are acceptable for a great cardio exercises.  It will burn 250 to 500 calories in 30 minutes depending on resistance and speed.

3. Swimming – it is a full body exercise and excellent for burning body fat. Swimming can burn approximately 400 calories in 30 minutes.


4. Racquetball – the side to side sprinting is an excellent cardio exercise. By doing racquetball you will burn over 400 calories in 30 minutes.

5. Rock Climbing – apart from being a good cardio exercise, it also strengthen your arms and legs and can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing - an incredible cardio exercise and it involves both upper body and lower body and can burn approx 330 calories in 30 minutes.

7. Running - an excellent cardio exercise because it burns serious calories. It burns 300 calories in 30 minutes.

8. Elliptical Trainer - is an excellent cardio exercise and a great way to build endurance and can burn about 300 calories in 30 minutes.

9. Rowing - is both a cardio exercise and will strengthen your arms and can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercises and it is good if you are just starting to exercise.  Brisk walking can burn up to 180 calories in 30 minutes.

For weight trainings there are various trainings available.  There are squats, chest press, leg press, overhead press, cable row, triceps pushdown, torso twist and so on.  If you are a beginner, it is advisable that you get the advice of an expert, or get a good workout book so you will not injure yourself doing the weight trainings.  There are certain guidelines that you have to follow such as how many repetitions for each exercise and how many days are you allowed to do the exercise in a week.  All these are very important for your well being and for your maximum fat burning.



Bodybuilding Workout Routines

Bodybuilding Workout Routines For Mass Muscle Building


Bodybuilding Workout Routines

There are many bodybuilding workout routines for mass muscle building, all of them have their uses and it is important to know which muscle building routines you can use. There are two great sayings in the muscle building world which are: "everything works, but nothing works forever" and "a workout is only as good as the time it takes your body to adapt to it".

These sayings are great and are fundamental to building muscle in the gym. Doing the same workouts, especially if you have been training for some months now, will not give great results, (this is maybe why you are reading this). Changing your muscle building routine every few weeks will ensure you keeping building muscle and do not have any muscle building plateaus. So let's look at some bodybuilding workout routines for mass muscle building.

Bodybuilding Workout Routines For Mass: Volume Training


Image: Graeme Weatherston / FreeDigitalPhotos.net Volume training is probably one of the most popular and effective bodybuilding workout routines for mass muscle building. As the name would suggest, the workouts use a higher volume of training per muscle group, using rep ranges of around 8-15. The higher volume breaks down muscle tissue to promote growth and also gets a good muscle pump. Which some people argue is essential for building muscle.

Bodybuilding Workout Routines For Mass: Strength Training


Strength training is another fairly self explanatory style of training from the name. Strength training workouts are another great style of training as generally stronger muscles are bigger muscles. Just look at the size of some of the guys in strongmen competitions for evidence. Strength training can also give muscles a firmer denser look and feel, (providing that body fat levels are low enough). This is a fairly unknown fact as a lot of people think that doing high volume gets the "toned" look, most people are striving for.

Bodybuilding Workout Routines For Mass: Supersets & Tri-Sets Workouts


I have placed supersets and tri-sets workouts together because they are very similar. These are great bodybuilding workout routines for mass, as they can increase the intensity and density of your workouts. They are workouts were the exercises are performed back to back without rest. For example: a superset could be a set of barbell bench presses, followed by a set dumbbell fly's, then rest before doing another round of exercises. These style of workouts can help you through muscle building plateaus due to the complete change in intensity.

Bodybuilding Workout Routines For Mass: Density Training


Density training is a rather unused bodybuilding workout routine for mass, yet it can be very effective. The idea is to do more work in same (or less) time period and therefore increase the density of your work. One of the simplest ways to increase the density of your workouts is to reduce the rest periods between sets. Density training can be great for muscle building plateaus, as you do not have to increase the weight on the bar, because the reduced rest periods acts as a form of progressive overload.

Bodybuilding Workout Routines For Mass: High Frequency Training


High frequency training has received a lot of press in recent years and has earned its place among the best bodybuilding workout routines for mass. The idea as the name suggests, is to increase the frequency that you work a muscle group. This is subjective to what frequency you are doing at present, but a high frequency routine could be classed as around four full body workouts a week. The amount of work you do on each muscle is lowered for individual workouts, but the extra workouts increases the volume. The main saying here for your muscle is to "stimulate not annihilate".

Bodybuilding Workout Routines For Mass


Hopefully now you can see that there are many bodybuilding workout routines for mass muscle building. The workouts mentioned above are only a quick introduction to some of them. It is important vary your training style, not only for optimal muscle building. But also, it is nice to keep change your workouts to keep your interest and motivation up. You can look forward to fresh new training styles every week, while also packing on lean muscle.




How To Get Arm Muscles

How to Get Arm Muscles - 2 Arm Exercises That'll Build Up Those "Guns"


How To Get Arm Muscles

If you're looking to learn how to get arm muscles, more specifically - how to add mass to your biceps and triceps, then you're in the right place. First off, I feel as though I should point out that bodybuilding isn't easy. It takes a lot of dedication, hard work and of course - a lot of time.

There's a lot of things you need to learn as well - a lot of "pieces to the puzzle" so to speak. You have to train correctly, eat correctly and even rest correctly. If one of these "puzzle pieces" is missing, you won't be successful - it's as simple as that!

In terms of how to increase the size of your arms, I'll profile a couple exercises that work well for both myself and my clients. But keep in mind that these exercises alone - without eating right, following a complete workout routine and resting appropriately - won't get you to where you want to be.

But of course, I won't leave you hanging. At the bottom of the article I'll point you in the direction of where you can find all the information you need - and for free of course. But in the meantime, I'll give you what I think you're looking for - a couple great arm exercises!

How To Get Arm Muscles


I'll start with the triceps - which consist of 3 muscles and are located at the back of the upper arm. If you want big arms - and I'm sure you do - you really need to incorporate some exercises for your triceps into your routine. Here's a good one to start with ..

Decline Triceps Extension: This has actually been shown to be the most effective triceps exercise that you can possibly perform. The flat version (performed on a flat bench) is effective but the decline version is even better. Give both methods a try and you can certainly feel the difference. Not a lot of people even know about this variation - which is why you don't see many people doing it.

And as for the biceps - which consist of 2 muscles and are located at the front of the upper arm - you can give this exercise a try..

Standing Dumbbell Curls: This is actually a pretty basic exercise and you'll see plenty of people in the gym performing it. As a matter of fact, it just may be one of the top 5 most popular exercises in general. But while a lot of people are performing the exercise - few people are actually performing it correctly.

As you flex your arms, you want to twist your palms upwards. By turning your palms, you'll get a better bicep contraction since the biceps actually play a role in the movement - which is called "supination".

There's also another little trick you can implement. What you want to do is perform the exercise with both arms simultaneously until you reach exhaustion. When you do, continue on with the exercise but switch to performing the movement with one arm at a time. This will allow you to rest a little longer between repetitions.

Thanks for reading!
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Bodybuilding Diet

Bodybuilding Diet - Top Muscle Building Carbohydrate Foods


Bodybuilding Diet

When it comes to creating a bodybuilding diet, you should not underestimate the importance of carbohydrate intake. While you definitely do require enough protein to ensure your muscles have an appropriate pool of amino acids available to form the basic building blocks of the muscle, if the carbohydrates aren't present, the fuel needed to assemble these building blocks is not being provided.

There are some weight lifters who prefer following a lower carbohydrate approach to building muscle, but often their gains will be slower than those who don't reduce this macronutrient from their bodybuilding diet.

That said, what are the best carbohydrates to be consuming? There is a vast number of options here, so deciphering which ones will be most beneficial is a smart idea.

1. Oatmeal

Oatmeal, both cooked and raw, is an excellent source of whole grain carbs that will digest slowly in the body and thus provide a steady rate of energy to the muscle cells. You can blend oatmeal in with your shakes, or combine it with protein powder after it's cooked to make a terrific meal when eaten alongside some nuts for healthy fat.

2. Rice

Rice is a staple of almost any mass gaining diet and for good reason. First, it's cheap. As many of you know who are trying to gain weight, eating 4000+ calories each day can get expensive! Rice is only pennies per serving so it makes for a great option for those trying to save money.

Secondly, it's quick. You can either opt for minute rice (which isn't quite as good, but still a decent option), or pre-cook a big back of long-grain or brown-rice at the start of the week and dish it out for each of your meals.

It will go well with a variety of protein sources and could even be turned into a pudding type of dessert if you really got creative.

3. Dextrose

When it comes to the post-workout period, dextrose should always have a place on your muscle building diet program. Dextrose will be absorbed rapidly in the body, thus will help create an insulin spike, allowing those amino acids from the protein you consume at this point to get into the muscle cells and start the repair and rebuilding process.

It can be mixed easily into any shake and again is very easy on the wallet.

4. Kiddie Cereal

Surprised with this option? That's right, kiddie cereal - all that sugary stuff you used to eat as a kid, can actually be a good part of a bodybuilding diet. There is one requirement though with this - it's that it's eaten immediately after your workout.

You see, at this time you want a fast reacting carbohydrate in your system, and kiddie cereals are just this. Plus, trying to gain weight should be fun since you know you'll be cutting out food once you get back on the fat loss bandwagon, so why not make the most of it?

One to two cups right after an intense workout can be absolutely perfect and really help you see the progress you're looking for.

So, have a good look over your current muscle building diet and be sure these are there. If not, it may be time for you to make some adjustments.

Thanks for reading!
If you found this to be article useful to you or someone else, please share it with your friends! 


Bicep Workouts

Bicep Workouts - Best Dumbbell Exercises For Biceps



The best dumbbell exercises for biceps are listed below. Dumbbell training for the bi's is one of the best arm developing workouts there is. You not only can build bicep mass, but also develop definition and peak in the biceps through the use of dumbbells. You also will work both your arms equally, as opposed to just using a straight curl bar, where often times one arm is doing a little more work than the other, hence their development becomes out of balance.

Standing Dumbbell Curls.

These are powerful movements and will develop overall mass in the biceps. These will be your "heavy" bicep exercise, where you focus on lifting heavy without sacrificing form. Because your standing you can curl heavy weight up and still maintain good form. But, standing dumbbell curls also allows for you to safely "cheat" on your last few reps. Arnold use to use "cheat curls" to pound out his last few reps that really put size on his bi's.

Seated Incline Curl.

These are excellent bicep developers. They isolate your bi's at an angle and really force the peak or low bicep to get worked good. You sit on an incline bench, and alternate curls. You will use a much lighter weight than you did with standing curls, and the motion tends to be a bit slower, more concentrated. You can also perform effective negatives on this exercise, slowly lowering the weight on your way down for the last few reps. Some trainees, for their last reps, will cheat the dumbbell all the way up, then very slowly lower it down for muscle building negative reps.




Tricep Workouts

Tricep Workouts - Get Bigger Triceps With This 5 Tips For Fast Tricep Muscle Growth


Tricep Workouts

The triceps are notoriously hard to target and grow. There's something about this muscle group that defies fast muscle growth... unless you really know what you're doing. To help you get big triceps, I want to share with you a few tips on tricep workouts that you need to keep in your mind. Follow these tips and you will get bigger triceps faster than you would have otherwise.

1. Do bodyweight exercises - The triceps are one of the body parts that's easy to exercise with your body weight as resistance. Bodyweight tricep exercises provide an easy way to work the triceps at home with minimal equipment. One fine example of such an exercise is the tricep dip which can be done with a couch or a chair at home. Another possibility is the close grip pushup.

2. Do compound exercises - The triceps are a small muscle group and it will never develop properly with just focused exercises. The triceps serve as supporting muscles in many other exercises, mainly chest workouts so make sure to do these as well. Exercises such as push-ups, dips, chest presses, and shoulder presses provide a great way to train the triceps in compound movements.

3. Work the triceps twice a week. Less than that is too little, more than that may be too much. You need to rest for 48-72 hours between each workout to allow the muscles to recover and grow. This means that working out twice a week should be right to produce the biggest muscle growth with a low risk of injury or pain.

4. Do focused tricep exercises such as lying tricep extensions, tricep pushdowns, kickbacks, close grip pushups, and so on after you do compound exercises. This will help you push the muscles to the limits and initiate bigger growth. Make sure to keep perfect form. While lifting heavy weights is crucial for fast muscle growth, you must maintain proper technique.

5. Eat right - To build bigger muscles, no matter which bodypart you're interested in, you have to eat right. You need to feed your muscles to allow them to grow. A diet high in protein and complex carbs is what you need to make sure your workouts don't go to waste. Eat often, eat lean, and give your body protein after each strength workout for the biggest growth.

Getting big triceps will take some time so you need to be patient. If you keep at it, there's no reason why you shouldn't get excellent results.





Muscle Building Workout Routine

Rock Hard Body Made Easy! The Top Muscle Building Workout Routine to Kick Your Butt Off



Muscle building is of growing interest to modern people in quest for physical fitness, muscle mass and a rock hard body. As a consequence of this interest, a lot of people are crazy for muscle building workout routine guides that rally rounds in blasting fat, building muscles and sculpting the body.

Weight training is one of the most efficient means of contouring ones structure and providing better shape and muscle definition to the male build. People of all ages, both men and women, use weight training as a form of exercise to stay in the topmost shape of their lives. Some years ago, muscle building workout routine was confined mostly to body builders and those individuals who are in for competitive weight lifting. However, the concept of weight training and muscle building in developing strength and a more attractive body in an average person was changed in the recent years- with the basis of muscle building as we know it today.

So, now is the time to kick your butt off and improve every aspect of how you look today. Whether you're fleshy or rotund or lean or wiry, building a rock-solid base that simplifies the packing of muscles is something you should be working on by now - on your way to your best body ever.

1. Traveling Shoulder Press


This is one muscle building workout routine that is carried out by means of holding dumbbells with both hands, by and large half as heavy as the ones you used to lift, especially overhead. This is called traveling shoulder press as one performs the routine while taking few steps forward as you press the weights up. Remember that as you stride to the fore, press the weights up at exactly the same time. Do this muscle building exercise 10-15 reps. Lower the dumbbells as you bring the other leg forward and go back to the starting position.

2. Pushup Position Roll


Assume a prone position supported by hands and feet together with both dumbbells in hand. Keep your arms straight and make certain that as you lower yourself few inches to the ground, rest your hands on the dumbbells. Maintain a chin up position and chest forward as you lower your torso on the floor. The main support comes in both dumbbells you have in your hand. This kind of exercise targets the upper body particularly the shoulders, chest, and upper back. This routine may seem to be a little difficult on the outset, yet you can be able to work into advanced variations as you push yourself to pushup more and train even harder.

3. Weighted Floor Crunches


Those who want to have defined and well built abdominal muscles should try this kind of muscle building routine. The main equipments used in this exercise are Olympic bars or plates. First, you have to be in a lying position with your knees slightly bent and your heels up. With the help of the aforementioned equipment, choose one that will suit you best and hold it in front of your chest. Contract your abdominal muscles as you sit up for optimum results. Do this routine in a fast motion and repeat it up to 10 reps.


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