Muscle Building - Tips For Faster Results

Muscle growth is not just about lifting weights and going to
the gym everyday but there is a science behind it. You have
to remember that the body has certain ways of dealing with
stress. Every person also has different metabolic rates,
and because of this, they may need different exercise
programs.

When it comes to body building, you should be able to know
about the different theories concerning it. By knowing about
the theories, you will be able to apply it in your exercise
regime and get the results you want at a much faster rate.

For building muscles, you have to remember that resting is
very important if you lift weights at the gym. Never ever
exercise the same muscle group everyday unless you are
concentrating on fat loss. However, if you want to gain
muscle, resting the muscles is a very important part of it.

For example, if you exercise your chest today, don't
exercise it tomorrow. This means no bench presses tomorrow.

You have to consider the fact that whenever we lift weights,
we injure our muscles. Therefore, the body will react by
fixing it with bigger and much stronger muscles. And, in
order to promote muscle repair, we need to get some sleep
and let the muscle we injure rest for at least two days.

Diet is also an important factor when you want to gain
muscle mass. Always remember that protein is very important
when it comes to muscle growth. Protein helps in rebuilding
muscles and promote muscle repair. So, how much protein
should you eat? Basically, the rule of thumb is that for every
pound you weigh, you need at least 1.5 grams of protein.
This means that if you weigh 200 pounds, you need to take in
300 grams of protein a day. That is if you work out
regularly.

There are supplements that you may want to try. Some are
rich in amino acids that also promote protein production and
muscle growth, while there is also whey protein that
directly introduces the needed daily protein intake in your
body.

If you want to gain muscle, another key is proper execution
of exercises and the right exercises.

The right exercises for muscle gain are usually free weight
exercises. As much as possible, you should do free weight
exercises and minimize the use of machines. Although
machines do lower the risk of injury, you have to remember
that free weight is much more effective in promoting muscle
growth. Always remember that in order to promote muscle
growth, you also need to strengthen the supporting muscles.
For example, if you want to promote muscle growth on your
biceps, you also need to strengthen the muscles that
surround the biceps.

And, only free weight exercises can do this. Machine
exercises virtually does not put any strain on the
supporting muscles, which means that it will not promote the
growth of your primary muscles as well as free weight
exercises can.

Proper execution of the exercise is also very important. By
doing the exercises slowly and in a controlled and smooth
motion, you will promote maximum muscle contractions which
means that it will promote muscle growth.

These are just some of the many body building muscle gain
tips that you need to keep in mind. There are quite a lot of
techniques that will be able to help you gain muscle. With
these tips, you will be able to get the body you want in no
time at all.

How To Lose Belly Fat Fast

No one has ever been tempted into a relationship by a fat
pot belly. Nor has anyone extended their life with a big
tummy. That belly fat doesn't enhance the fit of your
clothes. With all the tempting fast foods and a busy life,
what are you to do? If you want to lose belly fat, you can.
With a careful belly fat diet and consistent moderate
exercise, you can lose belly fat, and keep it off!

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The most common mistake people make when trying to lose
belly fat or lose love handles fast is thinking that
starving themselves will work. If you don't eat but exercise
strenuously, you'll find yourself drained, hungry and still
not losing weight. Another common belief is to eat very
little but fail to exercise. This approach won't lose that
belly fat either.

Your body doesn't operate that way. With small amounts of
food, your metabolism slows to compensate for the lack of
food. So fat will be burned, but much less than with a
combination of diet and exercise.

The secret to losing your fat is to reduce food portions,
and get daily exercise. You can eat whatever you want, as
long as it's nutritious and portions are smaller. Smaller
portions allow you all the tastes you already enjoy, but
because you're eating less, your body will be a fat burning
machine without the awful side effects and dangers of
starvation.

If you're going to consume 1500 calories per day, then a
half-hour of belly exercise will be enough to slowly burn
weight. If you want to ramp it up, then increase the amount
of exercise as you see fit (pun intended). But half an hour
of belly exercises are usually hard enough for a person to
do.

Why is this? Why does it seem much harder to lose belly fat
than anywhere else on your body? It's not that you aren't
burning fat, it's just that the stomach naturally has more
padding. Also, when people try to lose belly fat, they
usually aren't making the most of their exercise program.

They stop between situps, which slows down the fat burning
process. Instead, when you exercise, go all the way through
the routine, stopping only when absolutely necessary.
Another very effective technique to lose belly fat is to do
twists. Standing with your legs apart, twist the upper half
of your body from side to side, with arms stretched out to
the sides. Toe-touches are also a good exercise. These all
provide for a smaller waist and flatter stomach.


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When you start your diet and exercise programs, remember not
to slow down. Missing even one day will lead to missing
"just" two days, and soon you're eating burger after burger
while breaking that couch in a little more. After you lose
your fat, don't stop your exercise program. Now you're fit,
so keep yourself that way!

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How To Make Exercise Fun

We all know exercise is good for us, but sometimes its
just a pain in the behind! After a hard day's work, the gym
is one place you don't even want to think about.
Even the thought of exercising at home with your own
equipment can be less than desirable at times.

Sometimes, just trying to get and stay motivated to
exercise on a regular basis can be a challenge. No
matter how you look at it, exercise can be downright
boring and even tedious at times.

So, you may be wondering just how you can get the
motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that
just may help to keep you on the exercise path.

First things first, you should exercise with a friend.
You can challenge each other, help each other out,
keep each other motivated and on track, make each
other laugh or just make a game out of your exercise
programs.

You can also try something different. If you go
to the gym each and every day and use the same
piece of equipment or use the same piece of
equipment at home, you should try mixing things up.
Reverse your routine or just change the order of
your exercises.

Go to a city park that has playground equipment and
use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination
guide you. You don't always need to follow a strict
routine, just get out there and have fun working
your muscles.

An outdoor circuit in the park is also something
you can try. There are some parks that have circuit
courses set up with a planned course where all
you have to do is walk or jog to each station and
then follow the instructions. If there isn't a
planned course, then you should do a combination
of jogging and walking, picking a distance of a
couple hundred feet. Jog 100 feet then drop and
do a couple of push ups, walk the next 100 feet
and then drop to do sit ups.

You can also ride a bike around your neighborhood
or hike on a hiking trail. A walk in the park or
around your neighborhood is also a great way to
get some exercise. Doing yoga in the park or on
a beach is also a nice and relaxing way to
exercise both your body and your mind.

Playing a competitive sport is also something you
can try. A lot of cities have team activities
such as softball, volleyball, tennis, soccer,
and so on. These types of activities will not
only provide you with good exercise but they will
also help you to meet new people as well.

When you exercise, try to picture your muscles
getting bigger. Research has shown that if you
focus all of your thoughts on the muscles that
you are working, they will respond better. Try
to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can
make exercise more fun and interesting. You don't
need to follow the same routine day after day,
as you can do many other things to get in some
exercise.

The important thing is that you should always try
to incorporate exercise in some form into
your everyday life and make these habits the kind
of habits that will last a lifetime.