How to Get Lean Muscle

How to Get Lean Muscle - 3 Ways to Force a Skinny Body to Get Lean Muscle


How to Get Lean Muscle

So, you're skinny and find it virtually impossible to gain any lean muscle mass on your body. That's good! No, I'm not jerking your chain. You will realize why I responded like that later in the article and why my sort of response is important if you wish to gain lean muscle or do anything else successfully in life. Have you actually ever stopped to consider if the exercise you do is to get lean muscle is different from "regular" exercise? I mean, everyone knows about push ups, sit ups, chin ups, bicep curls and that sort of thing but if you don't understand how to get lean muscle, those exercises are meaningless.

1. That's good!

Still wondering why I responded like that before? Like any form of strenuous exercise, muscle-gaining exercise requires the utmost discipline and mental strength. Mind over matter, as they say. There's a simple yet powerful quote from a great Yoga master which I'd like to think also applies to any sort of sport: "The mind should be calm, the body active." Do you agree? So many things can buffet your concentration when you're working out; you might have had a bad day at work, you might be suspicious if this exercise is going to benefit you at all or leave you even more tired, etc. Self-development literature teaches this: we are a mind with a body. We've been brought up to believe the opposite. Our complex minds are what define humans and as humans we can achieve great things, but it all starts in your head. Control your emotions, focus on your work out and you will see results.

2. Heavy weights

OK, so now we can move onto the nitty-gritty stuff. If you are completely new to exercise and think that learning how to get lean muscle is like getting a new degree, let me reassure you, it isn't that difficult. It's relatively straight forward. The only reason that not many people have it (or know how to get it) is because of the muscle industry that shoves advertisements down our throats with one hand while slipping their other hand into our back pocket. There are only two basic rules for gaining lean muscle. One of them is to use heavy weights. Of course, for you heavy could be anywhere from 11 lbs or 5 kgs to 22 lbs or 10 kgs or even more. It's so logical, I don't know why more men don't understand it.

When you do exercise, you feel pain if your muscles experience more force than usual. Your muscles will get big enough to oppose that same force if it comes around next time. When that same force does come around, since it's bigger, it can better oppose the force. So if you want your muscles to continually get bigger... I'm sure you can work it out. Of course that's only half of the big picture.

3. Fast repetitions

Tell me, what hurts more, doing 30 push ups with no break in between or doing 20 push ups then having a short break, then doing 10 more? If you've done push ups before, you'll know that the burn starts creeping in pretty quickly. Following on from the previous point, it seems like the old saying, "no pain, no gain" is applicable to gaining lean muscle, doesn't it? Hey, no one said it was going to be easy. If you're skinny, you'll have to work harder, but it'll pay off in the end, especially if you can break through your pain barrier.

Doing fast repetitions focuses your energy for a short period of time and puts your muscle group under the most strain in the most energy efficient manner. You can basically get bigger biceps from doing the same exercise, but by doing it faster, since you'll be pushing your muscles to failure, that is pushing them to "muscle overload". It feels like a cold burning in your muscles. It's not quite lifting/exercising until you can't do any more, it's that cold burn you feel which means you will have successfully gain lean muscle. Aim to exercise to failure when you work out by working out quickly.

Skinny men, you are not doomed to be in the shadows of the genetically gifted! Heaps of skinny men have become successful weight lifters like Vince DelMonte, a long distance runner who became the winner of a swimsuit modelling competition in Canada. All it requires is mind over matter and the right kind of guidance relating to learning how to get lean muscle. It's not that hard to understand, just takes some effort.



Workout Routines For Women

Workout Routines For Women - 5 Easy Workout Routine Tips


Workout Routines For Women

Women are always worrying about their weight and self-conscious of their appearance. Shedding the extra pounds is beneficial but a lot of people have difficulty doing it. Pay attention to the following workout routines for women.

The 1st tip consists of jump roping. Jumping is a way to sweat trigger your body also as running does when going around an oval track or treadmill. Jumping up and down will energize you helping you burn more calories. Jump roping is a full body workout. It engages all the major muscle groups when you jump.

The 2nd tip is aerobics sessions. Women enjoy these activities because they are one of the easiest ways to drop the pounds fast. Aerobics consist of kickboxing, and also dancing. These can effectively burn fats everywhere on your body.

The 3rd tip is swimming. Swimming is very popular mainly because it is refreshing and everyone loves to do it. Swimming uses your hips, legs and arms and your head. This is a total body workout that is gentle on your body and just fun in general to do.

The 4th tip is dancing. Latin or jazz dancing to hip music is a total body workout. Dancing isn't boring especially to a good beat. Jamming along with the music of your choice is also a lot of fun if you know the lyrics. Using karaoke tracks and singing to them while dancing is fun and gives you great exercise too. Dancing burns a lot of fats and the rhythm easily amuses a lot of people.

The 5th tip is boat rowing. Going on boat trips can be a lot of fun, especially if you are rowing the boat yourself, and being able interact with the water. Rowing is also a complete full body workout. It uses all of the arm and abdominal muscles.

To get the best results quickly find something that you will enjoy doing and do it well. Exercise should not be boring so make it exciting and make it fun for you. Fitness is a journey it doesn't have to be hard, and stressful like a lot of people consider it. Working out can be especially tough for women who have busy schedules and don't feel like they have the time to workout. But if you find one of these tips you like on workout routines for women then go for it, and have some fun too.



Bodybuilding Workouts For Women

The Best Bodybuilding Workouts For Women


Bodybuilding Workouts For Women

A world away from the casual Gym goer, Bodybuilding as a Sport generally is one of the most intensely demanding of all, requiring huge amounts of mental and physical discipline to succeed at.

Women's Bodybuilding has always been unfairly seen as something of a secondary Cousin to the Male contests and competitions. Whereas the emphasis used to be on Women developing the largest muscles possible and consequently following Bodybuilding Workouts for Women that would make most men's eyes water. Nowadays, things have thankfully moved on, and the Feminine look is back! People have finally realized that Bodybuilding Workouts for Women to make them look like Men is pointless and visually unappealing to the majority. Interestingly, Women's Bodybuilding is becoming more popular than ever before as the Sports evolution towards the celebration of a considerably more feminine Bodyshape has increased its overall appeal considerably.

Back in the 80's the domineering Body type that Women aspired to was that of the male physique. Yet in order to add bulk and muscle mass to anything like the extent of the men various Anabolic Steroids were a prerequisite to that type of muscular density.

Things began to change towards the end of the 80's with people demanding a more Feminine body shape and Women's Bodybuilding began to evolve into the Sport that it is today. Accentuating the Female form with perfect musculature whilst retaining the aesthetically pleasing curves that Women are loved for.

The Best Bodybuilding Workouts For Women


For anyone who is looking to dramatically improve their Body from beginner level upwards a four-day split is recommended.

Also, because Women tend to hold Fat more stubbornly than their male counterparts, the most effective Bodybuilding workouts for Women will include 4 sessions of Cardio exercise for maximum Fat Burning.

Bear in mind though that everybody responds differently and if you find yourself becoming tired, irritable and generally feeling blue then there is a good chance you are overtraining, so don't be afraid to back off and take an extra rest day between sessions if required.

Each Exercise should be performed using weights that are manageable for between 10-15 reps as the focus on Bodybuilding workouts for Women is definition and toning rather than mass gain. A quick word on dispelling a Female Bodybuilding Myth: Lifting heavy weights will not turn Women into Men! Their genetic and Anatomical composition just doesn't enable that kind of growth without the addition of Anabolic Steroids. So girls don't panic - you wont end up with bigger Arms than your Boyfriend. Fortunately or unfortunately depending on how you look at it!

Bodybuilding Workouts For Women: Example Split

You will split your Workout over four sessions per week. Take a rest day in between each weights workout and do Cardio on 'off days' or on an empty stomach first thing in the morning.

Split your workouts as follows:
  • Lower Body:
  • Back and Bicep
  • Chest and Triceps
  • Shoulders
When you become more advanced, add an extra workout, which solely focuses on building up lagging Bodyparts to create specific improvements in targeted areas.



Home Gym

Home Gyms with Free Weights


Home Gym

Having your own home gym with free weights is not only convenient but gives you the freedom to work out anytime you want. You save time and money, have no costly gym fees, no driving time, and no child care is needed.

Having a home gym with free weights and a machine for aerobic activity is the perfect combination for your home gym workout routine. Exercise and cardiovascular fitness are essential in a balanced fitness program.

It's important to include stretching and resistance to help build and tone muscles, burn fat and help prevent injury. Variety is the key to enjoying and keeping you motivated for a successful exercise workout program.

Setting goals that are realistic can be a huge motivating factor in sticking to your home gym workout routine. These goals keep your mind focused on the rewards you will see and feel.

Once you start your exercise workout program and experience good results, you will become even more dedicated to achieving your goals. When beginning an exercise program here are a few important things to consider:

1. Decide how many times a week you are willing to dedicate yourself to this exercise workout program. For any real benefits to occur, your home gym workout routine should be done at least 3 to 4 times a week. It is also important to set aside a couple of days each week for complete rest.

2. How much time do you plan on dedicating to your exercise program each exercise day? It's best to start slow and gradually work up as you get more fit. Aim for 30 to 60 minutes a day on the days you exercise depending on your fitness level.

3. Remember to change your exercise and cardiovascular fitness program every few weeks. That's because your body will adjust to the same routine and your workout won't be as effective without the change. Variety is a key element for keeping your motivation going and the boredom at a minimum.

Exercise and good aerobic workouts can provide you with a lifetime of good health. According to a study in 2004, more Americans are now participating in fitness activities to maintain a healthy lifestyle.

If your goal is having a toned body with more strength and flexibility, aerobic activity combined with a home gym with free weights is a great way to achieve it.



Kettlebell Exercises for Women

Kettlebell Exercises for Women - Tips in Getting Into Shape With Kettlebells


Kettlebell Workouts for Women

Kettlebells are among the effective exercises equipment that women can use to stay in shape and maintain a great body. What is good about this exercise equipment is that, it allows you to work all muscles in your body, which of course ideal for an exercise routing where you want to work out all your muscles.

If you are looking for kettlebell exercises for women, read on for some ideas on how you can stay in shape with kettlebell exercises. However, before starting on your own, it is important to learn a few warnings to help you avoid injuries. Like any other forms of exercises that require you to lift heavy weights, it is always important to start from the basics and learn the correct form of handling the kettlebells.

Keep in mind that bad form can cause injuries in exercising and for sure, you don't want to end up with one. Do not think that you can get fast results by jumping right into the more advanced kettlebell exercises. Keep in mind that exercising should be gradual and you have to practice perfect form and warm up before anything else.

Here are a few kettlebell exercises for women that you might find useful in trying to keep in good shape using these exercise equipments.

- Two-arm swing. One of the basics of kettlebell exercises is the swing and if you want to flatten your stomach, which is one of the aims of many women today, you can do the two-arm swing for your exercise. Kettlebell exercises for women are often those that can help flatten the stomach and shape the legs and thighs and if you are searching for such types of exercises, the two-arm swing can be for you.

- The front squat. If you also want to firm you thighs and your butt, which is also another concern of many women, you can also do the kettlebell front squat. Keep in mind that you are using heavy kettlebells, thus it is always important to keep yourself safety at all times and help yourself avoid injuries by starting from the basics. It involves lifting the kettlebell up to the shoulder level or doing the 'clean' and then doing the front squat as low as you can. You can then power your weight up with the strength from your hips and your lower body. Repeat the routine for 8 reps then you can switch on the other side thereafter.

These are just two of the kettlebell exercises for women to stay in shape and there are still many other kettlebell exercises that you can learn to maintain a great body. Get a good resource that will allow you to learn these exercises correctly. Although you will most likely need to have a professional to guide you to the right kettlebell exercises, you can also find great resources online from experts and great teleseminars that will allow you to practice these exercises correctly.

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Back Exercises

3 Essential and Best Back Exercises You Can Do at Home


Back Exercises

If you are trying to tone your body it can be easy to forget about your back since your focus is most likely on other areas of your body such as your chest, legs, or arms. However, unless you strengthen your back you will find it hard to complete the exercises needed strengthen these areas since the back is directly involved in almost every exercise that you do. This is why it is well worth your while to look into the best back exercises.

Outside of causing harm to your body if you do not use the good back exercises, you will also find that as the front and appendages of your body build your back will begin to look out of proportion with the new more shapely you. Thus, it is important not to neglect your back muscles in any way as you make the transition to a sleeker more chiseled you. In return, your posture will be straighter as well the overall appearance that radiates as you walk into a room.

This said, the three great back exercises that you can do within your home only require a few items from the store. These include a bar and some free weights to attach to the bar. You can also convert some of the exercises to free weights alone if you are willing to start out small or need to. Eventually however if you plan to lift weights over forty pounds or more you may as well as purchase a bar since there is a limit to how high dumbbells can comfortably be designed.

For the most part, if you are ready to get going with the best back exercises you can purchase these items at the store for fewer than fifty dollars or from a used retailer of exercise equipment for possibly even less. Compared to the price you would pay to join a gym and the comfort that exercising at your own home can bring this is actually quite a small price to pay.

Now that you know what you will need, the only left is to find out what the top three essential back exercises are. Chances are you probably are already familiar with these exercises since they are all basics that prove their worth which is why so many people may have already done them in the past. They are chin ups, dead lifts, and T bar rows. By varying the amount of weights and reps that you do every week these three exercises are enough to help you towards having a stronger back and a much better appearance in just a short amount of time if you workout regularly.



Body weight Exercises

How to destroy fat using just body weight exercises at home


Body weight workouts

It seems most people today are uninformed when it comes to exercising and still seem to be slogging it out at gyms and getting little back in return. Exercising correctly for fat loss isn't difficult and certainly doesn't require hours at a gym or elaborate and expensive equipment. In fact, you can achieve much quicker results using no equipment at all and just exercising at home using just your own bodyweight. Here's why you should change you thinking when it comes to reaching for the nearest piece of exercise equipment:

Body weight exercises get quicker results

Training using just your bodyweight is more demanding than you may think and forces your body to naturally stabilise itself utilising more muscles. Using more muscles means that you burn more calories as each individual muscle requires energy to work. Why spend time exercising just a few muscles when you can hit over 600 of them at a time?

Moreover, if body weight exercises are performed at the correct intensity you can create lots of EPOC (Excess Post-exercise Oxygen Consumpion) leading to fat burning for up to 48 hours after exercise. With only so many hours in the day and limited amounts of workout time the more calories you can burn after exercise the better. If performed at the correct times it is possible to raise your metabolism and be burning calories constantly throughout the week whilst only training 3 times for 20 minutes.

Bod yweight exercises are natural & safe

From the first few months that we are born we start learning how to control and use our own bodyweight, this includes rolling over, moving around on all fours standing up, balancing on one leg, walking, running, climbing etc. During all these times of evolution we never once use external resistance to get stronger; it is only in later life that we look for alternatives or short cuts to improving our health.

Development through pure bodyweight exercise is the most natural form of exercise that you can do and your body will reward you for it. You will improve your balance, strength, burn unwanted fat and energise yourself all without risk of injury because it is natural. Being able to control, balance, and move your own bodyweight is the most natural thing that you can do. Anybody that cannot take control of their own bodyweight has no right even considering lifting a weight, whether that's a dumbbell, barbell, ankle weight, medicine ball or kettlebell!

Bodyweight workouts are less time consuming

Let's be honest who wants to be make their way to a gym, find parking, get changed, deal with all the distractions, sort out lockers etc. Bodyweight training requires no equipment and can be done at home or during your lunch break or whilst on holiday in only 20 minutes. This not only means that it is less time consuming but also you are less likely to make up excuses as to why you can't workout that day. With bodyweight training there are no excuses, no matter where you are!! You have a training program for life!!


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Weight Lifting Workouts

Weight Lifting WorkoutsTips - How to Get Stronger With the Best Weight Lifting Workout Plan


Weight Lifting Workouts

There are many important aspects to be considered when you plan to undergo weight lifting workouts. Firstly the selected weight lifting workouts should be capable of producing the results you are aiming for. As all of us know, weight training techniques are different for each and every part of the body. You have to select proper muscle building exercises, which are highly effective.

I would like to present some excellent weight training workout tips in this article.

* Make sure you make a plan of muscle building workouts that can work for more than one muscle at a time. You should select the weight training workouts which require the movements of two or more joints at a time. These are called compound exercises. These types of weight training programs require the use of large amount of muscle fibers and hence these stimulate the muscle growth. There are many multi joint exercises such as bench press, leg squat, shoulder press, pull down and leg press. All these can lead to great muscle developments. As these brilliant multi joint weight lifting workouts burn more calories, you can be assured your body will be fat free too.

* Work out for particular muscles you aim to build up. Let the workouts be such that it does not strain other muscles. Your aim should be to train these particular muscles to the best of your ability.

* You should not strain your muscles by lifting extra weights. You have to be satisfied with the weight you can lift. It is not a competition and you just want to build your muscles only.

* Concentrate on repetitions of weight trainingworkouts. It need to be slow and controlled. Take as long as you like between sets as you need to get your breath back. Do not go with fast repetitions as it will just burn out your energy. This way you will not able to put in your maximum effort.

You can do weight lifting workouts with the help of a good trainer. You watch the way he does the weight lifting and follow the movements and steps.




Best Muscle Building Workout

Best Muscle Building Workout Programs - How to Find Them and How to Avoid the Frauds


Muscle Building Workout

If you are looking to add muscle and get fit, there are hundreds of programs out there that will show you how to do it. And the best muscle building workout for you may not work well for everyone. Why is that? Although our bodies all work in the same basic manner, each of us metabolizes things a little differently.

That is; my pancreas may work a little better than yours while your liver may function more efficiently. With these difference in mind, you can see why bulking up, and finding the best muscle building workout possible requires different techniques for everyone.

It is difficult to figure out which program is the best muscle building workout for you unless you can spend countless hours in the gym. So, which system is best for you? Before you begin your search, you have to know which programs are legitimate and which ones are scams. Sometimes, the scams are obvious.

Sometimes, it takes many hours in the gym before you realize that the exercises recommended are not working for you. Most of the scams are poorly researched programs and contain out-dated or incorrect information. These bad programs can lead you on and require hundreds or even thousands of dollars and many worthless hours in the gym.

I have committed a lot of time interviewing people and researching information to find the best muscle building workout. One of the programs that I've researched is called 7 Minute Muscle. So how does this program measure up? Can you actually build muscles in just a few minutes or is it another scam? The program sounds great. But are there any scientific facts to support this claim? The individual who designed the program is an acknowledged expert who teaches his technique to professional fitness trainers. But will it work for everyone or is it just another hyped up program?

As I mentioned in the beginning, there are literally hundreds of programs and products out there that are designed to do nothing but take your money. The only way to protect yourself and find the best muscle building workout is to do the research. And one of the quickest ways to get reliable information fast is to use review sites. Good review sites can be one of the best ways to locate the best muscle building workout for you

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Kettlebell Workouts For Women

Different Types Of Kettlebell Workouts For Women


Kettlebell Workouts For Women

Looking good isn't all about make-up and fashionable clothes and today's women know all about it. Looking good is also about being fit and looking lean and sexy. Workouts form an integral part of a woman's daily life and without working out she cannot hope to achieve that perfect hour-glass figure. Kettlebell workouts for women are best suited as it makes women look slimmer and leaner over a very short time and the exercise has the benefit of Pilates and yoga. So if you are looking for that perfect slim body then you must opt for these exercises, as they would make you lose weight and get into perfect shape within a very short time.

Kettlebells are easy to carry and you can take them to the gym where you regularly workout, in case the gym doesn't keep stock of such equipments. You can also use Kettlebell at home to exercise during your free time, without stepping out of your home. Kettlebell workouts for women can be the source of your strength training program and you can use them with different techniques of exercises. If you are looking for strength training then you must definitely start off with Kettlebells as they are sure to help you get that perfect figure in no time at all.

To start off weight training program, you can use 15 pounds Kettlebells and then move on gradually to 17 and 18 pounds as you gain strength and power. However, if you tend to lose power then do drop down a few pounds as you must realize that the body gets fatigued and will tire down eventually, when it is forced to exercise continuously. Kettlebell workouts for women can be started off with 15 pounds as they are pretty good for swing workouts and you can also use them for circuit workouts that would eventually add strength and resistance to your body.

Kettlebell workouts for women can also be timed for effective weight loss program. You can time yourself with Kettlebells and continue with repetitions for that time and then take a 1 minute break and then start off again. Circuit training is also suited for women as you would lose more fat and gain much more stamina by doing this exercise regularly and frequently. Kettlebell workouts for women work magically and you must try them out immediately to get that perfect figure. After all, every woman deserves that perfect body to get maximum attention.

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Best Muscle Building Workout

Which Exercise Produces the Best Muscle Building Workout?


Muscle Building Workout

It is very important to build muscle mass routinely and to maintain it as well. Many people who flock to gyms yearly, will request a personal trainer who will teach them the best muscle building workout for their age, body type and weight. While scanning the gym for the perfect trainer or coach, remember if there is no challenge to any of the weight training exercises, muscle will be built much more slowly. There really is no specific exercise better than another because they all play a role in building lean muscle mass. Including proper nutrition into the mix will result in a successful workout with the result of a long lean body.

Many trainers began by weight training, and are quite experienced in what exercise or bench press works the fastest at building lean muscle. There are several different exercises for the best muscle building workout, which are challenging, varied and most of all effective. The first is called the dead lift. this exercise builds lean muscle mass by weights on a barbell that is lifted from the floor while bending the knees. As the lifter raises the barbell, the legs are straightened. The dead lift is a great all over the body muscle builder, but especially the quadriceps and back muscles

Another exercise also in the running as the best muscle building workout is the well known bench press. Bench pressing works by building muscle mass in the upper part of the body. This is done by pressing weight away from the body while lying on a bench. Specifically the muscles which benefit from bench pressing are the deltoid, pectoral, and triceps, resulting in a beautiful chest and upper arms.

When wanting to be challenged, pull ups are in line as the best muscle building workout, because they involve a raised bar which one must pull their weight up to then lower their weight back down. This is very challenging, because the lower body is dead weight during this exercise, and the arms, back and shoulders are doing most of the work. Still for great upper body strength, this is super upper body workout. Next in line, are the barbell row and finally, the squat. The barbell row works to build muscle by extending the hips and bending forward while lifting the barbell in short bursts. It is a difficult and challenging exercise. The squat is for building lower body muscle and is performed by squatting while holding a barbell. This exercise is the best for building muscle in the glutes, hamstrings, and the quadriceps.


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Build Bigger Biceps

How to Build Bigger Biceps - Biceps Secrets Revealed


How To Build Bigger Biceps

Don't we all want bigger biceps? That's what the ladies like to see! I am going to reveal to you the best exercises including isolation movements so that you can maximise your workout potential and achieve awesome results. So how do you grow those two miniature pistols you have right now into the huge canons you've always wanted? I'm going to explain how to build bigger biceps right here, right now.

These are the three simple rules I like to follow: train hard, eat well and sleep well. I have to stress that working out, eating and resting well, go hand in hand and you won't see the results you want without all three.

Let's take a look at how to build bigger biceps fast. Training hard doesn't mean spending an hour in the gym doing bicep curls! You don't want to overtrain as this could have a damaging affect towards your goal to build bigger biceps.

How to build bigger biceps - Use Variety in your Workout

You should have variety in your workout - so when on your bicep day, also train your back. When you work out, you should start off with compound exercises, or exercises which use a number of muscles such as lat pull downs.

Underhand lat pull downs are an excellent exercise for building muscle on the biceps and also the back. Don't commit yourself to 20 different types of bicep curls as any pulling type exercise will engage and work your biceps. It is also important to try different exercises - keeping your body guessing with new exercises ensures that your body has to keep adapting and growing new muscle.

When you perform a new exercise that your body is not used to, your body gets surprised and it says: Woh! What was that! I better grow some more muscle so that I can handle this next time! And that is simply how it works! Your body builds muscle in order to adapt to the stresses you put on it.

Ok, so you want to start with the more involved compound exercises. Try starting with 3 sets of 8 reps with 2mins rest. Pick a weight you're comfortable with - remember, ease into heavier weights over a couple of weeks or more so you don't risk injuring yourself. After you have completed one or two compound exercises, move on to more specific isolation exercises to maximise your bicep growth.

How to build bigger biceps - Isolation Movements

The Bicep muscle has two sections or heads - the long head and the short head. You will achieve better results by isolating each individual head during your workout. When you use a bar, a closer grip will isolate the long head whereas a wider grip will isolate the short head. When you use dumbbells, you can isolate the long head by performing a normal bicep curl, ensuring that your palms always face the ceiling. To isolate the short head, perform the curl but try to touch your shoulder with your little finger. If you rotate your wrists out slightly, this will help to isolate the short head.

Preacher curls is one of the best exercises you can do to build bigger biceps. For those of you who are unfamiliar with preacher curls - you sit on the seat, lean your chest against the pad and put your arms over a rest that's chest high. The best way to maximise benefits from preacher curls is to do an exercise called 21's. It consists of 21 continuous reps broken up into three lots of 7: the first 7 only lift the weight to half way. The next 7 only lift the weight through the top half of the curl. And for the Last 7, complete 7 full bicep curls. Sound painful? Well, guess what, it is! But is it worth it? Hell yeah!

I am going to leave you with one small piece of advice. Any exercise that will improve your abdominal strength or core strength is going to improve your bicep curl. It sounds weird, but it's true. Your core supports the rest of your body whenever you move. So, a stronger core means heavier weights which means bigger biceps!

Here are some more great tips for how to build bigger biceps.

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Kettlebell Exercises

Kettlebell Exercises - a Beginners Guide


Kettlebell Exercises

Kettlebell exercises have the potential to turn your training routine on its head. Fat loss, muscle building and conditioning can all happen simultaneously with balance and stretching ability being improved too -- If you don't have kettlebell exercises in your regime, you're missing out.

Now, before getting on to the bread and butter of the article - the exercises themselves - I feel it's important to explain what a kettlebell is.

The training tool of choice for the Russian elite forces, kettlebells have been in prevalent in Russian society for a very long time. Shaped like a cannonball with a handle on the top, kettlebells allow for compound movements that work the body as a whole with a large amount of muscles and muscle groups being worked in each workout.

When buying a kettlebell, it is important to make sure that you start off with the correct weight. Too heavy and you could risk injuring yourself; too light and your training will suffer. Men who are new to the world of fitness training should start with a 16kg with more experienced athletes opting instead for a 20kg or even a 24kg kettlebell. Female trainers should start with an 8kg weight with more experienced athletes picking up a 12kg or 16kg instead.

Unlike dumbells, kettlebells do not increase incrementally in small jumps. This is compensated by variation in the exercises performed. As strength and conditioning is increased, more difficult kettlebell exercises are deployed that push the body harder and further.

The first exercise any aspiring kettlebell athlete (or girevek, as they're known in Russia) should learn is the two handed swing. Despite it's relative simplicity, the swing is an amazing exercise as it targets the back, the legs the abs all the while increasing flexibility in the hips and increasing cardio vascular endurance. The swing epitomises all that is brilliant about kettlebell exercises.


To perform the two handed kettlebell swing, you should start by placing your feet shoulder distance apart with your toes pointly slightly outwards. The next step is to squat down and pick up the kettlebell gripping the handle with both hands while sticking your bottom out in the air. Next, stand up and swing the kettlebell in front of you, pushing your hips forwards at the top of the swing. Finally, let the kettlebell fall down between your knees while you squat down. Rinse and repeat.

It is important to manage your breathing while carrying out the swing. While the kettlebell is rising, the girevek should be exhaling gradually with a sharp exhale at the top of the swing. The girevek should then inhale as the kettlebell falls and swings down between their legs.

A simple workout that can be carried out with the two handed swing is as follows:

- Warmup for ten minutes, doing a variety of bodyweight exercises. I recommend jogging for thirty seconds, then doing thirty seconds of pushups, thirty seconds of squats and then thirty seconds of ab crunches. Repeated five times at a moderate pace, the body should be warmed up and ready for action.

- Alternate between one minute intervals of swings and active rest for twelve minutes, i.e. one minute of swings followed by one minutes of jogging followed by another minute of swings followed by one minute of pushups, and so on and so forth. Active recovery is not supposed to tax the body greatly and should thus be carried out at a moderate to low pace to keep the body active.

The next morning after completing the workout, you'll definately feel it!

Once you've masted the two handed swing, you can move on to other variations of the swing such as the one handed swing and the DARC swing where the kettlebell is released by one hand in the air and caught by other.

Beyond the swing, there are hundreds of kettlebell exercises to experiment with. To get the most out of your training, I recommend picking up the book Enter the Kettlebell! by Pavel Tsatsouline.

Good luck in your training!

Pre Workout Supplements

A Guide to Getting the Best Pre Workout Supplements


Pre Workout Supplement

Any bodybuilder knows just how important it is to feel motivated and energized throughout your routines and not just at the start. Concentration and focus are essential if you're to cope with your training and that can not be achieved by simply sheer will-power only. If you have pressing problems that have been troubling you or you just feel too exhausted from working at the company all day long, a little pick-me-up might be needed to give that much-needed boost to you.

Body-building professionals always stress the significance of a good pre-workout program to begin your workouts right. A good stretching program coupled with great pre workout supplements always puts you in the correct path but sometimes, it's just impossible to know what pre workout supplements will work best for you, given that there are about a million of these available in the industry today, all claiming to be the best.

The most significant thing to remember about getting pre workout supplements is to buy the one that fits your goals to a T. There are several reasons bodybuilders go for pre workout supplements and they're to increase their strength, effectiveness and stamina during training, as well as to enhance their focus and energy. In addition they need pre workout supplements to increase protein synthesis and prevent muscle breakdown. But, each bodybuilder has one particular goal that they want to accomplish and according to what this goal is, finding a pre workout supplement made exclusively for that goal is what they must do to get the results they want.

For instance, if your purpose is to acquire more strength and power, supplements with taurine and creatine monohydrate is best. Creatine monohydrate ensures your muscle creatine retailers are replenished to enable you maximum loads for maximum representatives on each set. Taurine on the other-hand, helps control muscle contractions and maintains water balance and is well known to have excellent anti-oxidant capabilities.

High-glycemic carbohydrates and whey protein are best for you, if you want muscle growth, then supplements with BCAAs (branched-chain proteins). BCAAs are best known for stopping muscle breakdown during training and may be used as a way to obtain quick energy for the human anatomy when needed. Whey-protein stops the catabolic or muscle-wasting process and is also a good way to obtain BCAAs. It also assists promote protein synthesis, making it a good choice too for post workout supplements. And to remain strong and maintain muscle glycogen stores and to counter-act the effects of cortisol during training, you'll need high glycemic carbs.

And finally, if you're trying for optimum power, focus and endurance, you will require to get supplements with beta-alanine, tyrosine, caffeine and citrulline malate. Coffee needless to say, is a common stimulant while tyrosine is known to regulate the hard effects of stress brought about by over training together with beta-alanine which combats oxidative stress during training. And as it is essential to feel just like you can perform rep after rep without feeling discomfort, citrulline malate delays the feeling of fatigue by eliminating endotoxins which are the main cause of fatigue during training.

It is also essential to observe that all pre workout supplements should be pumped to keep the body from adapting to them, making them less effective. The best pattern to modify is to use them constantly for 6-8 weeks then going off them for about 2-3 weeks. Specialist bodybuilders state that when you return on the supplements, they'll feel like they have been supercharged, this means you benefit more from them.




Bodybuilding Meal Plan


Bodybuilding Meal Plan

Bodybuilding is a very demanding sport. Your goal to build pure muscle is a strict combination of training, resting and above all proper nutrition. That's the reason why you need a bodybuilding meal plan.

Many experts say that proper nutrition gives us 70 and training only 30 percent of what we need to develop muscles. Others claim that it is better to lose a workout than one single meal. Well, they can't be wrong. You can train as much and as hard you want, but if you don't supply your body with the nutrition elements that are necessary your muscle growth will stay limited up to a certain point. There is an even worse scenario where your body starts to metabolize muscle tissue. That is what happens if you don't follow a bodybuilding meal plan. Here is an example of a bodybuilding meal plan for a person of 160 pounds of bodyweight:

• 8: am: 
• 1 Cup Oat flakes with skimmed milk 
• 1/2 o.z. Honey 
• 5 egg whites hardboiled or raw 
• 1 Banana

• 11:am: 
• 1 Cup Plain Yogurt 
• 1 Scoop Protein Shake 
• 1 Slice whole meal bread with 2 slices of turkey meat

• 2:00pm: 
• 1 Fillet of white fish or beef or with rice 
• 1 Salad with 1 Tablespoon olive oil 
• 2 Tablespoon Tomato Sauce 
• 1 Slice cottage cheese 
• 1 Fruit

• 17:30pm: 
• 1 chicken breast sandwich 
• 1-2 boiled potatoes

• 8:00pm: 
Same as 2 pm

• 22:00pm: 
1 scoop Protein shake

This bodybuilding meal plan is just an example of the time gaps between the meals and how you should divide your meals daily in order to intake the protein and the carbohydrates you need. You can alter it if you have certain preferences to some foods, but you have to keep in mind that you should intake 1 gram of protein for each pound of bodyweight and 50 percent of your daily calorie intake should come from carbohydrates. You must also try to keep your fat consume limited. You can always add olive oil. Furthermore, remember never to consume carbohydrates (bread, pasta, potatoes, etc.) after 18.00 or the most 19.00 because it will probably get stored in your body as fat.

In addition to this bodybuilding meal plan, you must stay focused to your supplementation. No matter how discipline you are with your daily nutrition plan, supplementation is obligatory if you wish to build muscle fast and permanent. Take your protein shake, one dosage directly after workout and one or two more during the day, amino acids, also directly after training and throughout the day. If you can afford it, you can take multivitamins, creatine, glutamine and nitric oxide.

However, all these products are just supplements, which mean that you mainly have to focus on your bodybuilding meal plan in order to supply your muscles with all the essential nutrition elements.

Keep those muscles pumping!



Workout Plans For Women


Workout Plans

Quite some time ago, I decided I wanted to be a healthy person. This involved, among other things, eating right and getting enough exercise. Limiting foods high in saturated fat and sugar, which is most of our processed foods, is a good start.

I like to walk, play tennis, ride horses, cross country ski and hike. I need a body that will support these interests. Because of this, I have found myself always looking for different workout plans for women that will keep me strong and healthy. Following are a few practices that helped add the strength I want and, as an added benefit, some curves in just the right places.

Add weights to your workout. If you are not using weights now, start. If you are using weights don't be afraid of using heavier weights. Do not worry about getting too bulky. Women do not have high enough testosterone levels in their system to form the bulging muscles of a male body builder.

Challenge yourself. You may find you are stronger than you thought. Pick up 10 or even 15 pound weights and try it out. You will find your body transforming to a smaller, trimmer and curvier you.

Don't get concerned if you gain some weight. Muscle takes up less space in your body than fat does. You may weigh more but you will look smaller.

Evaluate your cardio plan. Like many of us I have spent long hours on aerobic machines moving from the treadmill to the elliptical to the Nordic track. It is all good but I did not notice a big difference in my body. Again, I started looking at those workout plans for women. What I found was that we tend to plateau in a regular cardio workout so that, for example, when we began we would burn 100 calories in an hour now we are burning only 80. In other words you need to increase the time on the machine to get the same benefit.

Actually, the answer is not to work longer but to work harder in short bursts. I like this plan because my total cardio workout takes 20 minutes. I start with a 2 minute warm-up, then alternate between working 30 seconds as hard as I can with 90 seconds at a much easier pace. I found this really works and it is very challenging.

These are just a few changes that I made that really worked. By adding weight lifting and a more efficient cardio plan I find myself working smarter not harder.



How to Get Rid of Back Fat


Get Rid of Back Fat

Back fat is a recently popular term for a recently unpopular area of fat deposit. Your body always stores excess food in the shape of fat somewhere. If you eat less and/or exercise more you will reduce the fatty deposits on your body. That is a simply stated solution to all of the issues of overweight and obesity.

As we are becoming in some circles a fitter nation, or as you become a fitter person, it seems that fat deposits gather in areas which become more prominent. Part of this problem is exacerbated by women's fashion. Clothing for slimmer people is more revealing than clothing for heavier people. Once you start looking at the fashions in sizes below 10-12 you will see that they are designed to highlight your physically fit form more than the fashions in larger sizes.

As you lose weight and exercise you will notice that fat deposits fall away faster from those areas where you are displacing them with muscle. You may also notice that while you can develop muscle quickly in certain areas of your body rather quickly, it is more difficult in others. Most people seem to develop their arms and legs first, and only then will they begin to work on their central core with diligence. This is not necessarily the case. A good exercise regimen will develop the entire body, but since the fat on your body is not distributed evenly, it will not melt off your body evenly.

The last bit of core body fat on most people remains around the abdomen. This fat deposit is a bit tenacious as the muscles which will replace it are already fairly well developed as part of the musculo-skeletal system which allows you to stand up. You will find that you need to work a little harder to develop that classic picture perfect set of abdominal muscles known as six-pack abs.

The abdominal muscles are sets of muscle which generally need to be exercised with different exercises to develop each pair. Yes they are paired left and right. Even when you do work on your abs to develop "that look" or the smoother, more gently curved feminine version of properly developed abdominals, you may find that your back fat remains.

Women's fashion is far more demanding than men's fashion, and while men with large amounts of back fat will look as though they are not properly fit, on women it would require far less back fat to make a much worse impression. Most of this is due to the revealing nature of women's fashions.

Back fat is attacked by a regular but not necessarily strenuous set of exercises of twists to encourage the musculature of the back to develop and displace the fat that is occupying the position on the back of the ribcage and spine. Just like abdominal exercises, the proper regimen used to reduce back fat consists of twisting and flexing the back. Back fat exercises can be found in any fitness book or on line on any good fitness web site.



Foods That Build Muscle


Foods That Build Muscle

Do you want to build more muscle? Well if you do then you should know that it is not just lifting weights that will build your muscle it is what you eat as well. Diet as well as weight lifting is what you will need to build up those muscles. So the question is what should you eat if you want to build muscle? Well in this article I will tell you what foods you need to be eating to help your muscles recover quicker and gain muscle mass faster.

You may think that you need fatty foods to bulk up well I am here to tall you that that is not true. Fatty foods will do just that make you fat. Lean meats and fruits and vegetables will actually build muscle. So if looking for a diet and nutrition plan there are many to choose from, but your health care provider, or nutritionist can provide you will one. Or you can just eat a steady diet of vegetables and lean meats to achieve your muscle building goals.

Eating lean meats such as turkey, fish, and chicken is highly recommended when eating foods that build muscle. These lean meats are high in protein and amino acids which we all know are used to build muscle. Did you know that amino acids are needed to break down the protein to heal the muscles after weight training? That is why eating lean meats is so important. The faster you heal your muscles the faster you can gain muscle mass. Also eating foods that are high in potassium can help in the healing of your muscles as well try these foods that are rich in potassium such as strawberries and bananas.

So there you have it the foods that will build muscle, so stay away from all of those fatty foods, try to avoid high fat cuts of meat, make sure it says lean or 98% fat free. Do not eat fried foods because these are bad calories. Eat baked or grilled food and use olive oil to cook it in. Stick to foods that are natural and have not been processed or have a lot of fat and sugar in them. Just use common sense when at the grocery store. Changing your diet now to help build muscle will also help with your over all health now and in the future. Good luck with eating foods that build muscle, along with exercise eating a proper diet will help with building muscle.



How To Build Arm Muscle

How To Build Arm Muscle - 3 Tricks For Adding Mass to Your Arms



How To Build Arm Muscle

Bodybuilders have developed lots of tricks and techniques for increasing the intensity of their upper-arm workouts past the point where inexperienced weight lifters would fail. Here are three of the best ways to make sure you are not wasting your workouts:

Grip strength is the key to progress

Your forearms are the key that unlocks upper-arm size. Without a strong grip, your upper arms -- the biceps and triceps -- won't get enough training stress to really make them grow. In short, unless you have a strong grip and lots of muscular endurance in your forearms, they'll give out before your larger, stronger biceps and triceps are fully exhausted. And when that happens, growth in your upper arms stops dead.

So, with that in mind, let me show you how to keep your upper-arm gains coming, long after they would have stalled if you don't use these techniques.

One, you must work on your forearm conditioning. Forearms are responsible for grip, and without a strong grip you're not going to get anywhere.

High-rep sets of forearm curls are the best way to build strength and prevent injuries in the forearms, wrists, and hands. Since there is very little muscle in this part of the body, you'll want to work out in a way that builds strength and resilience in the connective tissue (the ligaments and tendons that facilitate your grip) of the lower arms, wrists, hands, and fingers.

Using an ez-curl bar (or, less ideally, a straight barbell), sit on a bench with your forearms resting on your knees and perform high-rep sets of wrist curls. Keep the reps above 20. Remember that you're not training the muscular strength as much as you are training the endurance and the tendons.

Reverse wrist curls are good too, but they mostly train the muscles and connective tissue that strengthens the thumb, and as such aren't quite as important as orthodox wrist curls. Behind the back forearm curls are a favorite of most advanced bodybuilders. Use them when you're after strength rather than conditioning.

Always do your forearm training after your upper-arm training. If you do it first, you'll be unable to give anywhere near 100% effort on your biceps and/or triceps exercises. In addition, since the forearms take longer to recover from intense exercise than most other muscle groups, you are probably better off training them heavily only once per week.

Finally, to really increase your grip strength, get some inexpensive weight lifting straps. This way, you will have a rock-solid grip without needing to worry about hand strength. In fact, you can train to increase your grip strength in various ways, but it's still a good idea to use wrist straps during your heaviest sets of "pulling" exercises like pull-ups.

Get big biceps by showing them no mercy

Your bicep growth will stall if you don't fully exhaust them every time you work out. It's not enough to just go through the motions and do what you did the last time you were in the gym. Instead, you have to keep pushing for a new level of accomplishment. If you didn't do more than you did the last time, you're not making progress.

But the problem with pushing to the max is that it can often put a lot of strain on the elbows and wrists. Long-term biceps training is notoriously hard on these joints. Thankfully, bodybuilders have come up with a simple solution: the ez curl bar.

EZ-curl bars are cambered: the gripping surfaces are angled so your wrists and elbows are properly oriented during your arm exercises. When you lift using one of these cambered bars, you'll be able to lift more weight because of the minimum strain on your joints.

This is probably the simplest and most effective way to increase the intensity of your arm workouts without increasing the risk of injury.

Tricep training -- it's all about angles

Good tricep training is difficult. It's hard to get a full contraction of the triceps using dumbbells or a barbell. Angling your body so you get resistance through a full range of motion sometimes makes you feel like a contortionist. It helps if you have an incline bench, but it's still tough on the joints.

But again, with an EZ-curl bar, you make your triceps training much more effective because you can do close-grip bench presses (which heavily stress the triceps), then lying (or standing) triceps extensions to blast the remaining stubborn muscle fibers. Don't overlook the value of an ez bar for triceps training.



Cardio Workout

Bodybuilding Cardio Workout


Cardio Workouts

A lot of athletes use bodybuilding cardio workout to get rid of fat and increase their stamina and endurance. But most bodybuilders are strength trainers and a lot of them forget about the importance of a cardio workout. If you use a cardio workout, you can help condition your body and give definition to your muscles.

Timing of your cardio. Preferably, cardio should be in the morning, right after you wake up and right before eating breakfast. Don't eat anything yet when doing cardio. Black coffee or a sugar-free drink are acceptable. This will help your body burn stored fats and carbohydrates. Do not do a cardio workout after eating carbohydrates because your insulin level will prevent fat from being burned.

Length of a cardio workout. Each cardio training session should be at least 30 minutes and it should be no more than 75 minutes. You should do it 4 times a week. But if you are really out of shape, five times a week is acceptable.

Intensity of your cardio workout. Cardio workout should be within a low to moderate intensity range. This helps burn the most fats in your body. However, interval training is also necessary in your workout plan if you want to burn more calories through the "shock" of the training that your body receives.

Interval training. Interval training, as its name implies, is when you switch several kinds of exercises and intensity levels during your workout. You can sprint for about 20 seconds and then walk for 2 minutes. When you do that repeatedly, say for about seven to eight times, then that is called intensity training.

What kinds of cardio exercises can you include in your workout?

Brisk walking. This is one of the easiest forms of cardio workouts you can do. All you have to do is walk as fast as you can in the treadmill or around your neighborhood and you'll be able to burn fat. You can also do it in the morning or in the evening before going to sleep!

Jogging and running. These cardio exercises are pretty popular, especially for those who want to join a marathon. The only perceived danger in jogging is the jolt that your body receives whenever your feet hit the ground. Running, though, is a great exercise that could help your heart and your lungs increase their performance.

Swimming. This is not just a cardio exercise, but your whole body also becomes involved. Your back, shoulder, chest and leg muscles are all working together when you do this exercise.

Do the bodybuilding cardio workout if you want to burn some fat and bring definition to your muscles.

Hey there, get off that couch and start pumping iron!