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Showing posts with label muscle building. Show all posts
Showing posts with label muscle building. Show all posts
February 12, 2018

Pack On Instant Muscle And Get A Six Pack In One Month Guaranteed

How much money have you spent on nutritional supplements that claim to add ten pounds of muscle seemingly overnight? If you are a fitness nut like me, I have wasted about $400 - $500 a month buying all this junk, striving to achieve the magnificent body of a cover model and not gain the promised results of the compelling advertisement.

I used to think I could get a quick fix, an instant six pack, and bulging biceps by doing a lot less lifting and lot less dieting. Unfortunately for me and you, we fail to recognize that it is the basics that yield the most results in your quest to build that sexy body. The two most important basics are diet and exercise.

Six Pack

It was not until about a year ago that I discovered I was falsely led to believe that pills contributed to 90% of what my body will look like. Once I got my senses knocked into me, I quit swallowing those pills and potions and my body got even better.

You see, the fastest way to build your sexy body is to eat right and exercise right! It has been said that you are what you eat and that diet alone contributes 75 percent up to 99% to how your body will look. Whatever the actual percentage is, a healthy diet is still where the majority of your results will com from.

You can exercise and still eat like a fat pig, and get mediocre results. Or you can start exercise combined with diet and you will get you more lustful stares walking down the streets because of your spectacular results!

So, you want to lose that excess fat around your butt, thighs, and belly huh? The best way to do this is to do the things that will get you there the fastest and healthiest way possible.

And if 75 percent of your results will come from diet, you would have to agree that it is only logical to spend 75 percent of your efforts on the foods you put into your mouth! Now do not ignore exercise completely, I am sorry to say but you still have to do  it! To build a sexy body, you will still have to constantly challenge your body with weights and cardiovascular exercise. That goes for both males and females.

Get the basics of consistent diet and exercise down first and once you see the results, you would not want to touch one of those wonder pills again. So if you are still tempted to buy one of those body transforming supplements made by smart marketers, it is best if you saved your money because you will be sorely disappointed at the results.

February 08, 2018

Top Muscle Building Workouts

It is important to build muscles. Muscles signify a fit body. Achieving that sculpted body means knowing the right kind of muscle building workouts.

The first step in the workout is to perform strength exercises. This can either be using free weights or body weight. This is to ready the body for more strenuous routines later. More calories are burned and more body fat is eliminated while doing weighted exercises. The muscles perform greater activity in the combination of balancing and weights.
Muscle Building Workouts


One of the most important muscle building workouts is the shifting routine. For starters, isolation muscle exercises are discouraged. Target more muscle groups in one exercise combo. Muscles are built faster in a complex exercise. Exercise combos include push-ups, pull-ups, squats, and lunges. A discouraged routine includes dumbbell curls.

One constant question is whether to use free weights or weight machines in exercises. Free weights are recommended for starters. It stimulates more muscle groups than using weight machines. Compound exercises are also more possible when using free weights. Free weights are especially good for home gyms. Weight machines are also recommended for isolation exercises but this kind of routines focus on certain muscle groups and have slow results.


Insert supersets in the routine. An exercise that targets both the muscles in the chest and back is more beneficial. This is possible by performing push-ups and dumbbell back rows simultaneously. A superset aims to put more strain in more muscle groups as possible.

Another recommended workout is the bench press. Bench press targets lower body muscles primarily. It also is beneficial for pectorals, triceps, front deltoids, and serratus. Utilize a spotter when doing bench press to avoid workout accidents.

Internal training is also vital. Internal training is the combined routine of high intensity and light intensity workouts. This step encourages progression. In a treadmill, sprint for the 10 seconds. For the next 30 seconds, perform light walking. Surprising the body with high intensity intervals burns body fat faster, builds muscles quickly, and stimulates fast metabolism without too much damage in the muscle tissues.

The next step is to do an exercise combo of strength training and cardio routines. This routine builds muscle mass faster than isolation exercises. Only 30 minutes per day is required to achieve maximum results. This includes 10 minutes warm-up, 10 minutes medium level strength exercise involving the whole body, and 10 minutes of cardio exercises in high intensity.

With a barbell, perform deadlifts. Deadlifts targets overall body strength especially in the midsection up to the lower part of the back. It can be inserted into the routine at any time. It is advisable to perform weighted exercises though before doing deadlifts.

Muscle building workouts require persistence. With the right routine combination, muscles are built in no time. It is important to monitor daily progress per day. Track how much boy fat is lost. Combine the right exercises with proper eating. The two complement each other. High intensity workouts are futile if partnered with over eating. Visible muscle results are optimized in eating protein-rich foods.




January 29, 2018

The Best Exercises to Include In Your Muscle Building Routine



As you go about you workout routine, it is important to discover the best muscle building exercises that you can be doing. This will point you in the right direction by eliminating wasted time, and mobilizing you to spend your energy on exercises that are proven to provide excellent results. Fortunately, there are a number of time-tested, basic exercises that have consistently provided outstanding muscle and strength gains for professional athletes, bodybuilders, powerlifters, and for anyone willing to put in the required level of work.

Muscle Building Routine

The benefits of muscle building exercises are well documented. Incorporating them into your workout routine will build lean muscle mass, which will increase your body's metabolism, allowing you to burn fat more efficiently. It will also lead to significant strength gains. An added benefit to doing these exercises is that they work more than one muscle group in your body at once, providing you with greater payoff for your effort. Given these benefits, lets take a look at some of the top muscle building exercises that you should consider incorporating into your daily workout routine.

The Details - Let These Exercises Take Your Muscle Development To New Levels:

Squats: Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.

Lunges: This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.

Deadlifts: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.

Bench Press: Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There also are several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.

Dips: A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.

Overhead shoulder press: Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done seated or standing, with a barbell or using dumbbells. Two huge favorites are seated dumbbell presses and seated behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.

Push-ups: One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can't get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.

Rows: The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and seated cable rows are also an excellent option.

Pull-ups: This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.

Curls: Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.

Sit-ups/Crunches: Like push-ups, sit-ups and crunches can be done basically anytime, even if you can't get to the gym. Done in in several sets, they work the abdominal muscles very effectively.

The Bottom Line:

When you engage in these exercises as part of your regular workout routine, you can be confident that you are doing some of the very best muscle building exercises for your body. Because of their effectiveness at working the various muscle groups, none of them should be done on back-to-back days. Make sure that you establish a routine in which you work specific muscle groups in each workout, and then rest those muscle groups for at least the next day. Do your homework and research some sample workout routines to determine how to structure your workouts for the week, and how many sets and reps of each exercise to do. The important thing is to find a routine that works for you while incorporating many of these basic exercises into it.



December 31, 2017

How To Build Muscle For Women


For men there is a wealth of information regarding toning and building the body, but there is not a lot of advice on how to build muscle for women. It is an unfortunate fact of life that unless active steps are taken to ensure that your body is correctly maintained, it will gain fat. Even if you have a relatively healthy lifestyle with a good diet, you will probably find that at some point you will need to do some work to ensure that you remain well toned.

How To Build Muscle For Women
Of course, one of the most important factors to consider in terms of building muscle for women is the importance of imagining your body as a machine. If you put rubbish in, it will not work properly, so using the fuel it needs is vital to keep your machine running smoothly. It is important to combine the right variety of low-fat, high-vitamin, protein-based foods in the right quantity.

How To Build Muscle For Women – Dietary Requirements

The dietary requirements of how to build muscle for women are certainly not about eating less, they are about eating properly. Depending upon your physique, weight reduction must be managed carefully. For example, if your basic size is small, then losing weight too fast without proper toning can leave you looking skeletal, with any muscle development becoming over-accentuated. This is not healthy and it simply does not look attractive.

If you want to enhance muscle development, it is essential to ensure that your protein intake is right. It is the protein in food that exercise will convert into muscle. So food such as chicken, eggs and nuts should be on the menu, but as with everything, as part of a balanced diet.

Foods that are high in fat, such as burgers or other processed meat cannot be converted into energy, and are stored as fatty reserves, generally around the stomach and thighs. It needs a lot of high-energy cardiovascular work to remove pure fat.


How To Build Muscle For Women – Toning Exercises

When thinking about how to build muscle for women, you need to consider where you want to build your muscle tone. The only way to do this is through sheer hard work. Not many women want to develop the muscles of a bodybuilder, so the exercise routines do not necessarily need to be overly demanding or stressful.

Instead, regular and dedicated exercise, focusing on the core areas that require toning, such as the thighs, stomach and upper arms is to be encouraged. In this way, with time you will see the fat slowly burning and your body getting toned, as well as feeling the obvious health benefits.


What is also needed is to understand that the best way to keep the fat off and stay toned is make exercise and good nutrition a part of your lifestyle. Unfortunately, this is not something you can pay lip service to when learning how to build muscle for women.

Losing weight in an initial burst of enthusiasm is all well and good, but unless you keep at it you will find the weight coming right back as soon as you return to old habits. There are many sites and tools online to help you discover how to build muscle for women, but the key requirements will always be the two basic pillars of good diet and the right exercise.

January 31, 2017

Bodybuilding Protein

3 Cheap, Easy Ways to Get More Bodybuilding Protein Into Your Diet


Bodybuilding Protein
If you have spent much time trying to put on muscle mass, you have probably figured out that you need a very large quantity of bodybuilding protein to make significant muscular gains. Bodybuilders and their nutritionists tend to recommend an intake of anywhere from one to two grams per pound of bodyweight PER DAY. Unfortunately, most protein-packed foods tend to be dense, filling, inconvenient, and relatively expensive. It can be hard on your wallet, stomach, and schedule to get in all that you need to build muscle as quickly and efficiently as possible. Here are four cheap, easy ways for you to add more bodybuilding protein to your diet.

Drinking Egg Whites 

This may sound disgusting, but unlike the yolks, plain egg whites have a very neutral flavor. Also, if you buy them pre-separated in a carton, they are usually pasteurized. I have found that the best, easiest way to consume raw egg whites is to just blend them with some ice, fruit, and some kind of sweetener. The shake goes down very easy, and depending on how many whites / cartons you use, this is a quick way to consume 50-100 grams of good bodybuilding protein.

Whey Protein Shakes 

The most common type of bodybuilding protein that people consume as a shake is whey, a dairy byproduct of cheese production. While not as quality a muscle-building food as chicken, steak, or other meats, whey is the easiest food for adding protein to your bodybuilding nutritional regimen. If you can find a good deal online or in a bulk or wholesale store, it also will give you the cheapest cost per gram of this nutrient.

Canned Tuna (and how to eat it) 

While certainly not pretty or particularly appetizing, canned tuna is your best bet for cheap, solid-food bodybuilding protein. Go for the "chunk light" type to get the cheaper and easier-to-eat option. One can usually has about 25 grams of protein for less than one dollar. I have found that the easiest way to consume a significant quantity of tuna is to just take very large bites, chew them a few times, and wash them down with a big gulp of water. It has too strong an odor for polite company anyway :)

As you probably noticed, I have placed a greater emphasis on convenience and cost than on taste. Though it is important for your sanity to indulge in some tastier meals and treats every once in a while, you are going to have to prioritize if you are serious about building muscle on a budget. Emphasizing these foods in your diet will keep the muscular gains coming without tapping too far into your hard-earned money and your spare time.



January 23, 2017

Pack On Instant Muscle And Get A Six Pack In One Month Guaranteed


How much money have you spent on nutritional supplements that claim to add ten pounds of muscle seemingly overnight? If you are a fitness nut like me, I have wasted about $400 - $500 a month buying all this junk, striving to achieve the magnificent body of a cover model and NOT gain the promised results of the compelling advertisement.

Six Pack


I used to think I could get a quick fix, an instant six pack, and bulging biceps by doing a lot less lifting and lot less dieting. Unfortunately for me and you, we fail to recognize that it is the basics that yield the most results in your quest to build that sexy body. The two most important basics are diet and exercise.

It was not until about a year ago that I discovered I was falsely led to believe that pills contributed to 90% of what my body will look like. Once I got my senses knocked into me, I quit swallowing those pills and potions and my body got even better.

You see, the fastest way to build your sexy body is to eat right and exercise right! It has been said that you are what you eat and that diet alone contributes 75 percent up to 99% to how your body will look. Whatever the actual percentage is, a healthy diet is still where the majority of your results will com from.

You can exercise and still eat like a fat pig, and get mediocre results. Or you can start exercise combined with diet and you will get you more lustful stares walking down the streets because of your spectacular results!

So, you want to lose that excess fat around your butt, thighs, and belly huh? The best way to do this is to do the things that will get you there the fastest and healthiest way possible.

And if 75 percent of your results will come from diet, you would have to agree that it is only logical to spend 75 percent of your efforts on the foods you put into your mouth! Now do not ignore exercise completely, I am sorry to say but you still HAVE TO DO IT! To build a sexy body, you will still have to constantly challenge your body with weights and cardiovascular exercise. That goes for both males and females.

Get the basics of consistent diet and exercise down first and once you see the results, you would not want to touch one of those wonder pills again. So if you are still tempted to buy one of those body transforming supplements made by smart marketers, it is best if you saved your money because you will be sorely disappointed at the results.



January 06, 2017

An Effective, 4-Exercise Biceps Workout to Blast Your Arms Into New Size Gains


If you have been weight training and building muscle for very long, you have probably figured out that the most important movements to do in the gym are the heavy, compound exercises such as squats, bench presses, and deadlifts. You probably also know that working the big muscle groups such as legs, back, and chest is of primary importance. That being said, most bodybuilders and other weight lifters still love a good biceps workout and are always looking for new ways to get bigger arms. Here is a great 4-exercise biceps workout that you can use to blast your arms into new muscle growth and strength gains.

Biceps Workout


EZ bar Curl

The first movement in your biceps workout should be the one that allows you to use the most weight. While a straight bar might allow you to go a little heavier than EZ bar, I have always found it to be far too painful for my wrists to use it long-term. Using about a shoulder-width grip on the bar, curl all the way from top to bottom, using a full range of motion on each rep. It is definitely okay to use a little bit of a swinging motion here. Do 4 pyramiding sets of 8-10 reps. Your last set should be an all-out effort.

Rope Hammer Curl

Hammer curls are one of the best exercises for working your forearms and building your grip. Most people use dumbbells for this movement, but I have always preferred to use a cable stack and the rope attachment. It is okay to use a very slight swaying motion to curl the weight to the top, but make sure you stay strict and slow as you lower the weight. The last few reps of a hard set of this movement are usually very slow, painful, and taxing, but push through them to get some huge growth in your arms. This can be one of the most effective movements in your biceps workout. Do 3 progressively harder sets of 12-15 reps.

Incline Dumbbell Curl

This is one of the most challenging biceps movements. Set an incline bench at about 45 degrees, sit back, and curl all the way from the stretched position to full contraction. The laid back position will keep you from putting any body English into the movement and will force a maximum amount of stress onto your biceps. Since your biceps are already warmed up at this point in the workout, go straight into 2 hard working sets of 10-12 reps. Fight the urge to stand up or lean forward when the reps start to get hard.

Machine Curl

For the last exercise of your biceps workout, pick your favorite curl machine. Your biceps will probably be too taxed to use free weights at this point, and you just want to force some more blood into the muscles. Do 2-3 sets of 15-20 reps. You might want to follow this movement with some aggressive stretching, as this can facilitate muscle growth when you do it with a pumped muscle.

Progressively Heavier Weights

You can do endless sets of reps of curls, but your biceps will never grow if you don't gradually increase the weights you are using for your curling exercises. Keep a log of your exercises, weights, sets, and reps, and aim to beat your previous records every time you train. An extra rep or an extra five pounds every session leads to huge increases in muscle mass over time.

Working Your Whole Body for Big Arms

Though you need to train your biceps hard and directly in their own biceps workout, they will never grow to their full potential if you do not train the rest of your body with the same intensity. Back exercises such as rows and pull-ups will indirectly work your biceps, forearms and grip to give you somewhat of an extra day of stimulation. You also need to be doing heavy lower body movements like squats and deadlifts, for they cause a huge increase of anabolic hormone levels in your body. There is a reason you don't often see a guy with huge biceps that doesn't also have a monstrous back and thick legs. To add muscle optimally, your body must add it everywhere.