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Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
February 11, 2018

Build Muscle - Lose Fat - Advice on How to Get Started

You have to strike the balance between the two or you will find that you will neither have the energy or stamina for both. You will be working out after no food intake and you will be weak and lethargic and this may create further problems down the line. You should focus on a long term strategy rather than say having to lose weight for getting ready for a vacation.

This is an example of a short term goal and once your vacation is upon you and over you will find yourself putting back on the weight you have lost. Below I have outlined some bullet points in order for you to at least make a start on building muscle and losing fat.

Build Muscle - Lose Fat


# Nutrition

Despite of all speculation to the contrary, you will not build muscle and lose fat at the same time without proper nutrition. This can consist of all kinds of foods but really you should be concentrating on:-

Proteins - meat, poultry, fish, eggs and such. These will feed your muscles after a workout and give you the stamina to carry on

Fresh Fruit and Vegetables - All kinds of fresh fruit and vegetables are good, even canned or frozen will constitute as well because they actually lose none of their nutrients in the canning or freezing process. Also, these maybe easier for you as if the food is frozen you do not have to use it immediately or in the oncoming days.

Whole Grains - Wheat (brown) bread, whole meal pasta and such

Many people will advise you to stay away from fats too but fats in foods like nuts, pumpkin seeds, almonds are generally considered to be acceptable.

# Building Muscle

The only way to build muscle is to get stronger and this inevitably mean weight training. You should take out some time and I would recommend actually speaking to an expert about what exercises will be best for you as everyone's body is different. Many times when people start training they will not see immediate results so perseverance is the key here. You will find that as your muscle tone develops so your body will burn fat at the same time.

#Fat Burn

As well as strength training on of the most essential exercises you have to do is cardiovascular (i.e. running, walking, and such). My personal favorite losing fat is swimming because it is the only cardiovascular exercise which uses every muscle or most of the muscles in your body. So as well as great exercise you get strength training as well with your body's resistance to the water. Whatever you decide however will be the right choice as there is no right or wrong way when it comes to cardiovascular training for losing fat.

One of the key elements to building muscle and losing fat is to not starve yourself. When you are hungry, eat. You must keep your daily calorie intake good in the methods described above and persevere. Do not just give up after a month or so. You really may need 6 months of diet and exercise to start seeing some results.

It is going to be a great journey for you in obtaining the great body you have always wanted and there are going to be times you feel like giving in, however do not succumb to these temptations and you will see the difference.

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.




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!