February 25, 2017

Good Food For Building Muscle

What Foods to Eat to Build Lean Cut Muscles Bodybuilding

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

Food For Building Muscle

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

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

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

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

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

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

February 10, 2017

How to Get Rid of Lower Belly Fat

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

How to Get Rid of Lower Belly Fat

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

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

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

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

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

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

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

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

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

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

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

February 07, 2017

15 Minute Workouts to Build Muscle and Burn Fat for Busy Men

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

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

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

Build Muscle Burn Fat

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

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

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

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

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

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

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

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

1A) squats x 12 reps

1B) push ups x 12 reps

1C) pull ups x 12 reps

1D) v ups x 15 reps

1E) jumping jacks x 15 reps

1F) mountain climbers x 15 reps

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

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

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

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

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

Try the following workout after your warm up:

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

1B) feet elevated push ups 2 x max reps

2A) dumbbell reverse lunges 2 x 8 each leg

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

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

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

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

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

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

February 06, 2017

15 Minute In Home Full Body Workout

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

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

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

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

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

The Facts:

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

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

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

The Key Elements of a Full Body at Home Workout:

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

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

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

Sample at Home Full Body Workout 1:

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

Sample at Home Full Body Workout 2:

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

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

February 05, 2017

At Home Workouts - Free Workouts That Are Simple and Easy

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

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

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

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

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

February 04, 2017

How To Lose Belly Fat - Lose It Fast

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

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

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

How To Lose Belly Fat – Diet

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

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

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

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

How To Lose Belly Fat – Water

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

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

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

How To Lose Belly Fat – Exercise

This is another major part in the weight loss process.

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

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

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

How To Lose Belly Fat – Conclusion

In conclusion,to end this type of exercise you can simply lower the dumbbells slowly back down to your sides. By doing this you are training your negative strength level. “Belly fat how to lose it” should now not be such a tough question…
February 03, 2017

Increase Your Bench Press and Gain Slabs of Muscle Mass!

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

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

Using Technique to Maximize Your Leverages and Gain Strength:

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

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

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

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

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

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

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

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

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

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

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