Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

The Best Lat Workout


Lat Workout
Though many bodybuilders and other weight lifters love to train their chest, biceps, and other "mirror" muscles, nothing makes a physique more impressive than a huge back. Wide, thick lats and traps give the body that powerful look that lets people know beyond a shadow of a doubt that you are truly strong. Here is the best lat workout for building this monstrous back.

1. Barbell Rows

Most people like to start their lat workout with pull-ups or some other vertical pulling movement, but I prefer to do a heavy movement like the barbell row when I'm fresh. The barbell row, next to the deadlift, is the best builder of thickness and width in the middle and upper back.

After warm-ups, do two main work sets. One of these should be very heavy, about 6-8 reps, and with some slightly "sloppy" form. The second should be a little lighter, with the reps in the 12-15 range, and with a little bit stricter form. Use a belt and wrist straps if you need them.

2. Parallel Grip Pull-ups

While many people advise bodybuilders to focus on wide-grip pull-ups in their lat workout to build a wide back, I have found the close, parallel grip to work well for this purpose. It's counterintuitive that a close-grip movement would build width, but I have found this to be the case with my back workouts.

Your back should already be warmed up from the rows, so just do a couple of warm-up stes of 3-5 reps to stretch your lats a little more. When you're ready for your work sets, you can either add weight to yourself with a pull-up belt or use your own bodyweight.

Your degree of fatigue and strength on pull-ups will determine how much weight, if any, you can add to your body. If your lats are already very fatigued from the barbell rows, and you can't do very many pull-ups with even body weight, do the pull-down with a close-grip DD handle.

3. Chest-Supported Row

Chest supported rows offer many of the same muscle-building benefits to your lat workout as barbell rows do, but they keep your form strict and your lower back out of the movement. For this reason, it is one of the best all-around back exercises, though not quite as beneficial as free weight rows.

There are many varieties of chest-supported rows. There are some that are simply a long t-bar handle for holding plates and a chest pad, while some are more complex plate-loaded or cable-stack machines. My favorite is the Hammer Strength variety, but you can use whatever is available to you.

You can also do this exercise one arm at a time, depending on the machine you are using. Whether you do one-armed or two-armed rows, work up to 2-3 sets of 10-12 reps. Make sure you keep your form tight and range of motion relatively long.

4. Machine Pull-down

At this point in the lat workout, your upper back will be pretty fatigued. However, truck through the next exercise to really give your lat width a boost. There are many different machines that take you through the pull-down movement, so again, pick the one you like best. Personally, I like to use the one that puts your hands at an angled under-hand position.

You have already done three exercises at this point, so your lats will be very fatigued. However, they can take a lot of punishment and keep going strong, so work up to 2-3 sets of 10-12 reps, just like you did with the chest-supported row. Pull through the pain, and reap the benefits of your hard workout.

5. Seated Close-Grip Cable Row

This last exercise in your lat workout is optional, but I think it can give your back, as well as your grip and forearms, a good boost in muscle mass. Use the rowing station at the cable stack, and attach a close-grip DD handle. The movement is pretty self-explanatory, just like the other rows you have done. Use your own judgment and feel for your lats to determine how much body English you should use in the movement.

Though you should use straps as much as you need for the previous four back exercises, you should try to avoid them here. Put some chalk on your hands, and grip the DD handle as hard as possible while rowing. Your grip will probably fatigue before your back does, so do 2-3 sets of 15-20 reps to hit your forearms and lats as hard as possible.



Build Muscle and Burn Fat

Build Muscle and Burn Fat - Intense Weight Lifting


Most people workout because they want to look better. One of the biggest misconceptions about getting ripped and cut muscles is that you should do low weight and high reps. While this does work, there is a much better way build muscle and burn fat.

Build Muscle and Burn Fat

Best Weight Gainer For Skinny Guys

15 Muscle Building Rules for Skinny Guys and Gals!


Best Weight Gainer For Skinny Guys

WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

15 Muscle Building Rules for Skinny Guys and Gals!



WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

Muscle Building and Fat Scorching Workouts

My Top 15 Non-Traditional, Muscle Building, Fat Scorching Workouts


Muscle Building

If you have been a subscriber to my newsletter for some time, you know that I'm always trying to give you ways to make your workouts more interesting and fun, while also stimulating big-time results. Don't you agree that your training should be fun? This is what separates the people who jump on and off the "fitness bandwagon" a couple times every year without ever making any real progress from the people that actually adopt a true fitness lifestyle and finally achieve the body they have always wanted. Make it interesting, make it fun, and make your fitness a priority, and you'll have the body that you want.

What I have noticed over the years is that many people will train regularly for a few months and then will either get bored with the same old weight training and cardio routines, or will get discouraged because their progress comes to a grinding halt after a while. In my opinion, I don't think your workouts ever need to get boring or stale. You just need to have an open mind to the huge world of various training styles and techniques that are out there. Seriously, there are so many different and fun training styles out there, that there is no reason you should ever get bored with your workouts and give up on that lean ripped body that you've been looking for. Also, mixing in various training styles builds stronger joints by reducing repetitive movement pattern overload and varying your training stressors.

Now before I start with some of my favorite non-traditional training styles, I will state that I think one of the best ways to achieve a lean, muscular and healthy body is through a consistent weight training routine with free weights. You can choose to integrate some of these alternative training techniques with your weight training routines on the same day, as alternative workouts on separate days of the week, or even as separate training cycles where you try some of these techniques for several weeks at a time before cycling back to a traditional weight training workout. Try some of these training styles out and you'll be on your way to never being bored again with your workouts...and your body will thank you with muscles popping out that you never knew existed!

Alright, here are some of my favorite non-traditional training techniques:

1. Staircase Workouts - This is great because stairs are everywhere. You can go to a football field and do stadium stairs, any building that has stairs like a hotel (most people take the elevator, so you will not even have many people looking at you while you're working out), or even the stairs in your own home. For an awesome full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body. If you thought that going up and down the stairs was the only way to get a good stairs workout...think again. My fellow trainer and friend, Virgil Aponte, has developed a website that focuses on creative stairs workouts using all kinds of exercises you never would have thought of before. You can find out more info on stairs exercises workouts at my 'fitness products' page at truthaboutabs.com at the link below.

2. Wind Sprints and Hill Sprints - Find any open field in a park or athletic field and try 50, 75, and 100-yard all-out wind sprints. After each sprint, rest long enough to catch your breath before the next one (generally 1-2 minutes). Try workouts of anywhere from 6 to 20 wind sprints for a great "cutting" workout. Also, if you have a hill nearby, hill sprints are also great workouts. Sprint up the hill as fast as you can and walk down for your rest interval. Repeat until you're whooped (a 20-30 minute hill workout is plenty). These sprint workouts are so amazingly effective at changing your entire body for the same reason as stairs exercises...by powerfully working the biggest muscle groups in your entire body, you greatly stimulate your metabolism while simultaneously increasing your fat burning and muscle building hormones.

Just look at any world class 100-meter sprinters and notice how ripped-to-shreds those guys are. Now compare that to the emaciated weakling physiques of many marathoners, and you'll see that sprinting is where the action is at for a healthy, ripped, powerful body! Now I don't want to upset all of you distance runners out there. Hey, if distance running is something you enjoy, then go right ahead. But don't say you're doing it for the health benefits, because I might just have to disagree. You can read my full story on why I believe variable intensity training is far superior to steady-state endurance training in one of my other ezinearticles.com articles at Cardio-Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

3. Kettlebell Training - If you've been reading my articles for some time, you've probably heard me praise kettlebell training many times before, but I will have to reiterate that it has been one of the best training methods that I've ever tried and has taken my physical capabilities to a whole new level. Kettlebells are an alternative type of free-weight training instead of barbells and dumbbells. Their unique construction and weight distribution (basically a cannonball with a handle) allows for a whole different realm of exercises that's available compared to dumbbells and barbells. Kettlebells have been typically used for training hard-core athletes, military units, martial arts competitors, and other tough individuals, but there is no reason that anybody looking to get stronger, bigger, or more cut can't learn the exercises and benefit from them.

It's been a little over a year now since I've incorporated kettlebell training into my routines, and I'll admit that I'm hooked for life! At between $100-$150 per kettlebell, they are definitely not cheap, but they are well worth the money. Just one or two kettlebells and you've literally got yourself an entire home gym that you can use for the rest of your life...worth every penny in my book! If you want to give these body-hardening kettlebells a try, you can find more info at my 'fitness products' page at truthaboutabs.com at the link below.

4. Bodyweight Workouts - For a change of pace, try adding to your routine one or two workouts a week at home with just bodyweight based exercises. These can be great because you can get a high intensity workout done in only 15-30 minutes without having to go to the gym on days that you might not have time for a trip to the gym. Try alternating bodyweight squats, pushups variations, lunges, and floor abs exercises continuously for 15-30 minutes. Try to take very short rest periods or none at all to really amp up the intensity since this will be a brief workout. If you're more advanced, you can even incorporate more challenging exercises like handstand pushups, one-arm pushups, and one-legged squats into your bodyweight training routines.

5. Ring Training - This type of training basically uses portable gymnastic rings that you can take anywhere with you. You throw the straps up over any high bar like a pullup bar, the top of a power rack, or even over a football field goal crossbar. Then you can quickly adjust the rings to do exercises like ring dips, ring pushups, ring pull-ups, hanging leg raises, horizontal body rows, L-sits, and more. Dips and pushups on the rings are my favorites and the rings really make them a hell of a lot more difficult, while also incorporating your stabilizer muscles to a much greater degree. The rings allow your joints to move in a more natural pattern and can help you prevent or even recover from shoulder injuries. Personally, when I try dips on a normal dip stand, it hurts my shoulders. However, dips on the training rings feel perfect, and also give me a much better muscle pump. The training rings are one of the best training devices I've ever bought. Give them a try...I think you'll like them if you're up for a challenge. I found my rings, which you can hang up easily on a power rack, pullup bars, or at a park, at ringtraining.com.

6. Swimming - A great full body workout that stresses the muscles and joints in a much different way than most resistance training. Incorporating swimming workouts once or twice a week into your normal training routines can really enhance your physique. I recommend trying a "sprint" style swimming workout, which will help more for building muscle compared with endurance long distance swimming. For sprint style, swim as hard as you can to the other side of a 25-meter or 50-meter pool (or sprint swim similar distances in a lake or the ocean if you like to swim outdoors). Rest enough to catch your breath between sprint swims (about 20-40 seconds). Try to keep the rest intervals fairly short with swim sprints. You can also mix different strokes (crawl, breaststroke, sidestroke, backstroke, butterfly) on each swim sprint. I've found that sprint swimming gives me a great muscle pump (especially in the upper body), without any soreness the next day as is typical with weight training. This is because swimming has no eccentric movement (the negative portion of a lift), which is what causes muscle soreness. Keep in mind that even though swimming works your muscles well and is a nice alternative workout to mix in once or twice a week, it does not strengthen your bones. You still need to do regular weight training to do that.

7. Sandbag Training - This form of training is a nice variation to mix in with your strength training. It works your body with an unstable object, which makes muscles that might normally be neglected get in on the action to perform the movements. I've been mixing some sandbag training into my routines for over a year now, and I've found it is a very intense method of training that works your muscles in a different way and gets you huffing and puffing like crazy. You can make your own sandbags to train with by filling various sized duffle bags with sand, or you can use those construction type sandbags that come in several shapes. Sandbag exercises can be done as squats, cleans, presses, lunges, shouldering, throws or heaves, carrying up hills, etc. Make no mistake, training intensely with sandbags will get you ripped in no time flat! I've actually found an entire book devoted to sandbag training, which gave me some great ideas for doing sandbag based workouts. If you're interested in this type of training, you can find more info at my 'fitness products' page at truthaboutabs.com at the link below.

8. Mountain Biking - As you may have figured by now, I'm not a proponent of steady pace endurance exercise, but rather, highly variable intensity exercise that works with bursts of exertion followed by recovery intervals. Well, mountain biking fits this bill perfectly. You get the leg pumping exertion during the uphill climbs, while also getting the adrenaline rush of the downhill acting as your recovery intervals. Mix it all together and you get a super-fun, high-intensity, leg burning workout that will melt fat off of your entire body and build awesome legs at the same time. The climbs can be tough and will challenge you both physically and mentally as you pump away trying to make it up steep hills without having to resort to getting off of the bike. Then after you make it up the challenging climbs, you get rewarded with the adrenaline rush of flying down steep hills while jumping off of boulders and logs and trying not to stumble or fall off the bike. It's such an addicting thrill...I love it! See, who says that working out has to be boring!

9. Indoor (or outdoor) Rock Climbing - This is yet another fun way to get in a great workout that will also challenge you both physically and mentally. Indoor rock climbing gyms have starting popping up all over the place in recent years and will be more accessible than outdoor rock climbing to most people. Rock climbing is a great workout for your legs, arms, shoulders, and your entire back. It also really works your grip strength and forearms like crazy. Whenever I go indoor rock climbing (which is only on occasion), my forearms are sore for about 2-3 days afterwards. Give it a try if you've never done it...it may be just what you're looking for to spice up your fitness routine.

10. Stick Wrestling - This is a killer full body workout and can also be a great competition between you and your friends. This is probably more of a guy thing for most people. You could even come up with your own "fight club" and have stick wrestling competitions with your buddies to see who is toughest. There are actually sticks designed specifically for stick wresting, but you can even just use a strong broomstick cut down to about 30-36 inches long and taped up with some athletic tape to prevent splinters. For your stick wrestling workout, stand on a soft mat or carpeted area (or grass if outdoors), match up with a friend or foe. You'll both grab the same stick toward the ends with your hands on the outsides of your partner's hands, on the inside, or staggered. Then you simply push, pull, jerk, and thrash your opponent around trying to knock them off balance until they either fall or lose their grip of the stick...and you win that round! Be careful not to get the stick up high and knock each other in the face. Use common sense. You can do this in 1-2 minute rounds or just keep going until someone gives up. Be creative and keep going until you've gotten a killer workout. Your forearms and legs will be screaming!

11. Strongman Training - This type of training is a little more hard-core, but it's a blast for those who are into trying something different. The premise is based on the types of exercises competitors perform in the "worlds strongest man" competitions. If you have a yard, you can even set up some of these exercises in your yard and do some outdoor workouts to have a little fun. Your neighbors will probably give you some funny looks, but it's fun, so who cares! You can get one of those giant tractor tires and do tire flips (which is basically a deadlift followed by a push-press). You can also try your hand at log lifts, boulder lifts and carries, keg lifts and tosses, weighted sled dragging...anything that involves pulling, pushing, lifting, or heaving any types of odd objects. You don't need to be a monster to enjoy this type of training...just handle whatever size objects are challenging for your individual strength. Strongman training works your entire body in a very intense fashion and could easily spark some new results. If you're interested in finding out more ideas for strongman training, check out my 'fitness products' page at truthaboutabs.com at the link below.

12. Rope Climbing - This goes back to the old high school days of climbing the rope in gym class. Seriously, if you have access to a rope, either at a gym or somewhere outdoors, rope climbing builds a powerful and ripped upper body like no other exercise. A great way to incorporate rope climbing into intense workouts is to do a climb up, then lower yourself back down. Then while your upper body is recovering for the next climb, you can do a lower body exercise like squats or lunges, or go up and down stairs. Keep alternating the upper body rope climbs with the lower body exercises in between and you'll get one hell of a full body workout.

13. Bag Boxing - You can use a heavy bag, a speed bag, or even one of those rebound bags to get a great workout. Among the three, the heavy bag is the best all around full body workout, while the speed bag will test your rhythm and timing and give you a great upper body workout. If available at your gym or if you have a bag at home, try mixing these in as a good warm-up or as an intense finish to your strength routine.

14. Rope Skipping - You can't beat rope jumping as a great full body exercise. I like to use it as a warm-up for my weight training workouts. I prefer to use the really cheap "speed" ropes with a plastic rope instead of a fabric rope. Once you get good, you can jump rope much faster with the plastic ropes than the fabric ones, which will allow you to get a more intense workout. And don't mess with the weighted handle ropes...they'll just slow you down. Your goal is speed when rope skipping. Try mixing together two legged jumps, one-legged jumps, arm crossovers, double jumps (rope passes under feet twice for each jump) to keep things interesting and increase the intensity. Also, try alternating 15-20 second high intensity bursts where you jump as fast as you possibly can, followed by 15-20 second recovery intervals where you jump slowly to get ready for your next burst. Keep repeating until you're whooped, which might happen pretty quick!

15. Jumping exercises - squat jumps, box jumps, lunge jumps, and broad jumps are some of the best ways to incorporate explosive jumping exercises into your routines. The explosive and powerful nature of jumping exercises works your leg muscles in an entirely different way than most normal slow grinding strength training moves. I've even seen a university study cited once that found squat jumps to elicit the greatest testosterone response of all exercises studied. That means more muscle and less fat on your entire body, not just your legs. Try super-setting jumping exercises with upper body exercises for some really intense workouts.

Well, I hope you've enjoyed all of these ideas for ways to really shake up your workouts and make them fun again. I know some of them may seem a little "out there", but open your mind to the possibilities and you'll never be bored again...and your body will respond with new found results!



Exercises For Lower Abs

The Best Exercises For Lower Abs


Exercises For Lower Abs

Is there a best exercise for lower abs? 

A lot of people may say that you can't specifically exercise your lower abs, upper abs or in fact target any individual portion of a single muscle group. They're technically right - you can't isolate specific bits of your muscles, including upper and lower abs exercises. BUT.. that doesn't mean you shouldn't train your muscles from different angles. We do know that joint mechanics and angles of exertion will stimulate different levels of fibers within your muscles, so while it's a good idea to train from several angles, don't expect to be able to correct or shape your muscles as they grow.

So, on to the best exercise for lower abs. Your lower abs are mostly used as a stabiliser for your core and when you perform difficult movements with your legs, while your upper abs are used mostly in relation to your general upper torso, shoulders and back. The obvious route then for exercising your lower abs is to make use of your legs to perform the workout.

One of the best exercises for lower abs: vertical leg crunches


Lie on your back with your hands resting underneath your lower back for support. Cross your ankles over and keeping your legs as straight as you can, lift your feet up 20-24" into the air. Hold for 1-2 seconds, then lower them so they're just off the floor, but don't let them rest. Lift again, and lower. Repeat the raising and lowering 10-12 times slowly, then rest for 90-120 seconds before doing another set.

Be careful not to strain your back while doing this lower abs exercise. Rest your head on the floor so your upper abs are left out of the equation as much as possible, and don't arch your back. Your hands under your lower back are there partially for support, and partially to remind your not to flex your back too much.

Another of the best exercises for lower abs: the Captain's chair


This lower abs exercise requires some equipment, but you can probably find it in your local gym, and if you don't have access to the gym you may be able to construct something simple at home. The apparatus you need is basically a chair with the seat removed and with two upright handles like joysticks on the arms, so that when you have your forearms on the arm rests you can hold onto the handles. The chair is fixed to the wall a few feet off the ground, and the exercise is as follows.

Stand in front of the chair between the arm rests, and grip onto the handles. The chair should be at an appropriate height so you can reach these comfortably. Contract your lower abs and lift your knees to your chest, placing your weight on your forearms on the arm rests. Pull your knees as high as you can, hold for 1-2 seconds and gently lower them again, but not all the way to the ground. Repeat this motion 10-12 times, and take a rest of 90-120 seconds between sets.

These are two of the best exercises for lower abs, and will give you plenty of strength and definition both in your general core muscles and in your lower abs.



Quick Bicep Workouts


Quick Bicep Workouts

Bigger biceps are a status symbol, a symbol of personal physical power, and every bodybuilder spends a fair amount of time working to achieve the best biceps they can build. Unfortunately time isn't always on our side, so for some workouts we need a quick bicep routine like this one...

Now, we don't want to take a lot of time, but we don't want to waste what little time we have either, right? So do a quick warmup set of curls if you haven't already warmed up your biceps while training other bodyparts. Don't overdo it - one set of 10 - 15 reps should suffice to get blood into the muscles and loosen up the joints, tendons and ligaments. Now choose a pair of dumbbells you can manage safely for 10 or 12 reps with strict form.

Note that these aren't reps you can cheat up with plenty of momentum and 'body English', but rather good, strict reps at a temp of 1 second up (concentric) and 3 - 5 seconds down (eccentric). For 2 of these 3 exercises you'll be taking body motion out of the equation entirely, so you need to choose weights that are challenging but manageable.

Do each of these three biceps exercises for 3 - 5 sets (depending on your available time), with 10 - 12 reps per set. Focus on keeping to your tempo, not trying to race through each set.

Incline Dumbbell Curls

Set the back of your bench to a 30 - 45 degree angle, then sit on the bench laying back against it with the dumbbells hanging at each side. Perform your curls through the full range of motion, finishing a full rep with one arm before repeating with the opposite arm. Keep your body flat on the bench throughout and don't let your elbows travel forward as you raise and lower the weights.

Dumbbell Scott Curls or Dumbbell Preacher Curls

Depending on the equipment you have available, you can do these as Scott curls or preacher curls. If neither bench is available, you can also stand behind an incline bench and rest the back of your upper arm down the padded back. Use a sitting or standing position that has you leaning forward from the waist with your armpit snug to the top of the pad. Resist the urge to lean backward as you raise the weights - the reason you're using the bench is to prevent yourself from 'cheating' the rep by involving your bodyweight. Curl the weight to the top, squeeze your contracted biceps hard for a second or two and then return it, under control, to the extended position.

Standing Dumbbell Curls

To finish off this quick bicep workout, use standing dumbbell curls. On the first exercise your elbow was behind the plane of your body while on the second it was ahead of your body, and this time you'll keep your elbows at your sides. Raise the weights one arm at a time, pronating your wrist at the top, rotating it to bring your baby finger closest to your chest & shoulder, before lowering it again at a controlled pace. Do not just let it drop back down, stick to the 3 - 5 second pace.

By the end of this quick bicep workout you should be able to tell the muscles have been well-worked, and flexing them should reflect a good pump. If timing is too tight even for this short routine, you can shorten it even further by doing one set of each exercise with no breaks in between, resting for one minute and then repeating the 3 sets until you've done your 3 - 5 cycles.

Either way, re-rack your dumbbells and smile - your biceps know they've had a great, fast workout!


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Tabata Workouts

2 Beginner Tabata Workouts That'll Leave You Breathless


Tabata Workouts

You know Tabata? You don't know Tabata? Ok, let me fill you in:

Tabata intervals consist of 20 seconds work, followed by 10 seconds of rest. You repeat this sequence 7 more times for a total of 8 rounds, or 4 minutes of pain! Tabata workouts are usually constructed with 3-6 exercises performed one after each other.

I will show you two intense tabata workouts for beginners. Now, Tabata is an intense training technique. The only way to modify Tabata for beginners, intermediates, and advanced trainees is to focus on the exercises. Choose exercises that you can perform well, and you'll be successful with Tabata.

Tabata Workouts A

Tabata rounds of:

  • Parallel Jump Squat - perform a parallel bodyweight squat, and explode up, jumping as high as possible. Continue for 20 seconds, rest for 10 seconds. Repeat 7 more times before moving onto the next exercise.
  • Plank - Stay in either full plank, or elbow plank position for 20 seconds, then rest for 10 seconds. Repeat 7 more times before moving onto the next exercise.
  • Jumping Pullups and Hold - Hold a pullup bar, jump as high as you can, then pull the rest of the distance upto the pullup bar. Hold this top position for the remainder of the 20 seconds. Rest 10 seconds and repeat for another 7 times.

Tabata Workouts B

Tabata rounds of:

  • Situps - Lay down on the floor with your knees bent and feet flat on the floor. Curl your body up of the ground so that you are "sitting up." Continue this motion for 20 seconds, with 10 seconds rest. Repeat 7 more times before moving onto the next exercise.
  • Chair Squats - Stand in front of a chair. Squat down until you just slightly touch the chair and return to starting position. Perform 8 total tabata rounds.
  • Wall Pushups - Place your hands on a sturdy wall. Move your body towards the wall until your nose is just an inch from the wall. Push back to starting position. Perform 8 total tabata rounds.
  • Decline Pushups - Place your hands on a sturdy surface. With your feet on the floor, get into push up position. You should be in a "diagonal" from the ground. Let your body move towards the surface until your chest is just an inch from the surface. Push back to starting position. Perform 8 total tabata rounds.
  • Body Swings - Stand straight up with feet slightly wider than shoulder width apart. Start with your arms elongated straight over your head as if you were trying to touch the sky. Now simultaneously swing your hands towards the ground will pushing your hips back as if you were about to sit down on a chair. Stop the movement until your hands are between your legs. Keep your back straight at all times. Return to starting position by reversing the movement. Perform 8 total tabata rounds.
Use these two workouts to jump start your fitness!

Core Exercises

Best Core Exercises for Core Strength Training Workouts and Fitness


Core workout

There are hundreds of muscles in the core of the body - the abs (all layers), lower to mid back, upper pelvic region, the obliques and the world famous 'love handles' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific core exercises to produce the desired core strength training effect.

What is amazing is, these core muscles are all so close together, some of which are layered - meaning muscle behind muscle. And if all of these core muscles are worked out properly with the right exercise program and workouts - it is not a question of "Will I be able to get a great core?" but a question of "When will I have my great core?"

Unlike 97% of core fitness workouts that are in existence, the best core workout, is designed to provide a training stimulus to every single muscle in the body's core a with the right exercises.

The upper, middle and lower core - the love handles - the obliques - the lower and mid back areas (avoiding these will not only prevent you from ever getting killer abs, but can lead to serious injury - this happens EVERY DAY to people who try to exercise without proper guidance - & it is one the reasons why physical therapists are so busy!)

The best core workout does not rely on big expensive fitness machines or silly exercise gadgets.

It does rely on the body itself, its natural movement patterns and how the muscles of the body work in relation to gravity. This means the ideal core workout can be done anywhere, anytime.

A big mistake many people, even trainers, make is to mimic the core routines of bodybuilders or powerlifters. The problem with that is most people are not bodybuilders or powerlifters - and these people tend to overtrain anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

The proper core workout must be designed to provide the most effective exercise training stimulus to the ENTIRE midsection and core, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is, it is extremely rare to find an ab/core workout routine that fits all of these criteria.

Here is a list of what you should focus on when planning your ideal core workout:

1) A variety of carefully chosen core exercises that provide the ENTIRE midsection and core with the proper stimulus to become lean, defined, flat, strong and solid.

2) A certain number of specific exercises responsible for creating the lines which form 'the Six Pack' look AND uncovering that toned core by pushing your metabolism into fat burning mode.

3) Several functional/core moves that create the diagonal muscle ripples along the side ribcage areas.

4) Targeted exercises that zero in on 'the love handles' to slim them down if they hold extra fat, or firm them up if you want more sexy muscle definition in the core area.

5) Fast core workouts that can be done anywhere, anytime, in a total of 15 to 25 minutes.

6) Core exercises that are appropriate for both men and women.

7) A truly effective core workout should not kill the person doing it. Many trainers, and fitness enthusiasts, do not understand that the word 'killer' (as in killer ab routine) is used as a figure of speech which actually means 'high quality workout that yields amazing results'. No back injuries, no hernias, and no six days worth of soreness.

8) Seek improvements ranging from cosmetic to enhanced performance in regular daily activities, sports and athletics and of course, love making (sexual performance).

9) An assortment of core exercises, combined to create an equal and physiologically necessary, balance on EVERY side of the abs and core to give your body that V-shaped look.

10) Specific exercises, derived from injury rehab programs,which strengthen and tone the deepest layers of the abs & core and most sensitive muscles of the lower back region - to get rid of most common aches and pains and keep you injury free and super-hero strong.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own core strength training workout program. Structure your own core workouts according to the principles outlined above, with the proper selection of core exercises for undeniable results.



Bench Press

A Few Techniques to Improve Bench Press Performance


Bench Press
Tip 1: Pushups

One great way to build strength and endurance on a bench press is to do pushups every other workout, instead of using weights. When I first began using a flat bench press, I was coming from a world of calisthenic routines such as crunches, pull-ups and pushups. This helped me because my pectoral muscles were trained in the same way long-distance runners train their legs- i.e. light weight, high-rep, long-duration workouts. I seemed that as soon as I became comfortable with any weight, I would be capable of doing entire sets of 8-10 reps shortly thereafter. Pushups are a powerfully effective method for boosting bench press strength and endurance. There are many world-class athletes that swear by pushups alone, and claim to have never incorporated weight training into their routines. I believe them.

Tip 2: Isolation

The bench press is a compound exercise that trains the pectoral muscles, triceps, anterior deltoids and biceps. A great way to boost your overall performance of the compound movement is to isolate the component muscles and train them individually. I would recommend training triceps with the cable/bar on the smith machine because it provides uniform resistance throughout the entire movement of the exercise. In other words, weights always pull towards the ground versus the cable which pulls in the direction opposite of which you are pulling- ensuring constant resistance.

Another isolation method is the butterfly, which stretches and works out the chest all in one motion, similar to the way that incline-curls stretch and flex the biceps in one motion. Butterflies are good to tone/tighten your chest.

One of the more difficult exercises that I would recommend for training the triceps is dips, because dips are a great compound exercise that train the shoulders, back and triceps. Although, they are not my first choice in isolation training because of the secondary/stabilizer muscles that are inadvertently trained, they are a great exercise to boost your bench press performance.

Lastly, I would like to discuss the Arnold Press. I isolation train my shoulders exclusively with the Arnold Press. I have found that the Arnold Press is the best workout for the shoulders because it trains almost the entire shoulder in one motion- and the results come quickly. Although it doesn't train the posterior deltoids, it does a terrific job for the anterior and laterals deltoids. For the sake of the bench press, you should only concern yourself with the lateral and anterior deltoid muscles. Arnold Presses also train the triceps rather well.

Tip 3: Burnout

Burning out on your last set is not a new technique, but I decided to include it on my list of recommendations because it is effective. Essentially what is means is to choose a light weight and do 20-40 repetitions for your last set. If your workout consists of full sets with 185 lbs, then it serve your benefit to drop the weight down to 115 lbs or 95 lbs and burnout on your last set, doing as many repetitions as you can. After finishing a few workouts with a good burnout, you will notice that your muscles feel much tighter. The purpose of this technique is to turn large marshmallow muscles into rock-hard toned muscles.

Tip 4: More Sets, Less Weight

If you have come to a point at which your bench press max has plateaued, a good technique to push you over the edge, and to start making gains again is to perform full sets just beneath your bench press max. It is very common for veteran lifters to be capable of performing ten repetitions of 80-90%% of their max, while only being able to perform one repetition of their max. If you max, for example, somewhere around 205 lbs, then I would suggest doing several sets of 185 lbs, while only maxing one time per week, or every other week. A few weeks of building up core strength near your max will force your max to budge; you can quickly and easily add 5-10% onto your bench press using this method.

Tip 5: Pyramid

When I first began lifting weights, I established a pyramid routine on every single exercise and muscle group. They are good for spearheading strength in every muscle group. Pyramid routines consist of decreasing repetitions as weight increases. For example, begin your bench press with one set of 15 reps with 115 lbs. On your next set, perform 12 reps with 135 lbs. Try a 15, 12, 10, 8, 6, 4, 2, 1 pyramid, adding a comfortable amount of weight on each set. There are two different ways to use a pyramid technique to make progress on your bench press. The first technique is to begin your pyramid at a higher weight, thus forcing every successive set to be performed with a larger amount of weight. The second technique, which is the most effective, is to pyramid back down to your beginning weight, i.e. 15, 12, 10, 8, 6, 4, 2, 1, 2, 4, 6, 8, 10, 12, and 15. If you perform a large pyramid bench press like this, do not perform a bench press workout more than one time per week.



Gain Muscle

Gain Muscle - Learn How You Can Gain Weight In 2015


Gain Muscle
Like the WWI Marine Sergeant who yelled to his troops, "Do you want to live forever?" before going into battle, I'm yelling to you -- "Do you want to be skinny forever?" Because believe it or not, this really is a battle. A battle for your health and well-being in the age of trans-fat, obesity and heart disease! We all know what is at stake!

It's 2015, and it is time now to finally get to work on getting the body you have been wanting. Time to finally get started on that goal of building a stronger, more muscular... not to mention healthier body!

As I get older, I realize more and more that it's not enough just to look buff or lean. You have to be healthy on the inside as well, and believe me they are not the same thing.

So, here's my top 5 tips for packing on the muscle, while improving your overall health:

# 5. RELAX MORE

In today's world stress is a big health problem. It causes a serious rise in a hormone called cortisol which does all sorts of nasty things like increasing your body's fat storage rate, increases free-radical damage to your cells and organs and on top of that it eats away muscle! The less stress you have the less cortisol your body will produce!

# 4. REDUCE YOUR SUGAR INTAKE

Whether you want to gain weight or lose it, eating less sugar is a healthy choice all the way around. Contrary to popular myth, you don't need sugar calories to build muscle, even if you are chronically thin. Yes my diets do contain some sugar, but I do my best to eliminate as much of it as possible. If at all possible use replacement sweeteners like trehalose or stevia.

# 3. EAT MORE GOOD FAT AND LESS BAD FAT

I'm sure you have heard this all over these days, but it is important enough to repeat. Bad fats like Trans-fatty acids can deteriorate your overall health very quickly. Did anyone see the documentary about the guy who ate McDonald's for 30 days? That says enough right there.

Anyway, adding more good fat like omega-9 (olive oil) and omega-3 (Alpha Linolenic Acid) in your diet can help to slow and eventually reverse the damage caused by trans fats and other cis-fat.

# 2. EAT MORE PROTEIN

To build muscle more protein is essential. People can argue till they are blue that you don't need much protein to build muscle, BUT you will never see someone gain any large amount of muscle mass 
without eating above average amounts of protein. It's just a divide between science and reality. One day someone will figure it out, but right now people are getting huge, so just do what they do if you want to gain weight!

In addition to building muscle, protein has some added benefits such as bolstering your immune system, reduction of age related muscle atrophy and improved body composition (less fat and more muscle).

# 1. EAT MORE UNPROCESSED GOOD CALORIES

This is the #1 tip because to build muscle and gain weight you need MORE FOOD. But the problem with that is people automatically assume that more means junk. But that's not what I mean. In fact, you 
should be eating less empty junk calories like fast food, cookies, candy's and chips. Replace those with unprocessed whole foods. What are processed foods you ask? Well pretty much any food that is 
packaged for long term storage or anything that has an ingredient list of things you can't pronounce.

If you open the package and don't really recognize what it is you are eating, it's processed.

DON'T FREAK OUT!

Overall, I know that this sounds difficult, but really it's not. It's just a matter of how much you want to improve your health and how much time you are willing to devote to it.



Eating to Gain Mass

How to eat to gain weight and build more muscle mass


Eating to Gain Mass
This is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.

Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.

You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

High Protein Foods

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

---------

High Carbohydrate Foods

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

---------

Healthy Fats

Olive oil
Sunflower oil
Safflower oil
Flaxseed oil
Walnuts
Avocados


This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries and boasts the largest private weight gain forum on the Internet, with well over 13,000 members.



Muscle Building for Skinny Guys

15 Muscle Building Rules for Skinny Guys and Gals!


Muscle Building for Skinny Guys
WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let's face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there's more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less "superior".

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like "you can't do that", "that's impossible", "you're wasting your time and money". Funny thing is, now those people are constantly bugging me for advice.

It's your life. It's your body. It's your dream. Don't allow your success or failure to rest in the hands of others.

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person's comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5.Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it's natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential "non active" time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or "positive" motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or "negative" portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every "angle". This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don't concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That's it. Doing more than that won't build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don't want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important "non-active" time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won't hurt your progress as long as you don't over do it. If you find that you are doing more aerobic activity weight training, that's overdoing it.

I also don't recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won't do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don't program hop

Here's how it usually happens. You've just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, "program hoppers". They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don't do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can't do them all at the same time and jumping around won't allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

EATING RULES

13. Eat more

This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.

One large problem that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to. I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appetite grew. I was becoming hungry before each meal, and if I didn't eat my meal at the normal time, my body knew it.

If you have this problem, you still must eat something, no matter how much. Start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.

What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.

When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein. Meal Replacement Powders like Myoplex are excellent for this purpose. They enable you to eat large amounts of good quality protein in a very convenient manner.

14. Eat more often

In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.

Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.

Now, I know what you are saying, "I'm too busy to do this", or "how can I do that with a full time job and school?" Don't let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don't have to give it much thought. Trust me, I've been doing it for years and do not feel that it's limiting or time consuming.

15. Use Nutritional Supplements.

Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.

They can give you the extra edge by:

* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.

* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.

* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.

* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

IS THIS POSSIBLE?

Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat. Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers. If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability. Good lu