Some Important Tips For Quick, Correct & Safe Muscle Building

By Chris Tan

Building muscle mass and doing quickly requires extreme
commitment and dedication. Anyone can choose to follow a
path to building muscle, however there are many who jump in
full throttle without doing the research first. This mistake
leads to a plateau which in turn leaves the person
frustrated, and eventually they quit. Below, I will show
some important tips to build muscle mass quickly, correctly
and most importantly; safely.

A good foundation for muscle growth.

The dreaded plateau is commonly reached within two to three
months of the day the workout or muscle mass training
begins. The reason for this plateau is that the proper
foundation has not been laid out. In order to achieve the
ability to increase the weights used in a workout, the
bodybuilder must first incorporate a series of ten strength
training workouts. These workouts allow the body to become
prepared for more intense workouts by gradually increasing
the weights as well as more rapid repetition, which will
then create muscle mass.

Focusing solely on the upper body.

Next, one of the most commonly found mistakes that lead to a
plateau are that most bodybuilders only focus on training
their upper body. The upper body consists of our arms,
chests and abs. These are the favorite training parts of
bodybuilders as they are more noticeable. However, you need
to train up your lower body as well in order to consistently
increase the weights you use throughout your muscle building
routines. Lower body muscle groups like our thighs are huge
muscles that should not be left out.

Focusing only on isolated exercises.

Exercises that train only a certain muscle group are called
isolated exercise. This is another common mistake beginners
make. Bicep curls and tricep extensions are a couple of
examples of these exercises. In order to achieve muscle
mass, the entire body must be included in the exercise
regimen. Therefore, compound exercises must be implemented.
These exercises allow the muscles to achieve higher weight
which in turn forces them to adapt to the increase and grow.

Are you guilty of these common mistakes? Have you reached
the dreaded plateau? These tips are very important in
achieving your quest for muscle mass. Having the proper
workout, technique and doing the research needed in order to
do it correctly is the only way to acquire your goal. In
addition, don't hesitate to ask an experienced bodybuilder
for tips; they will be more than happy to share the
knowledge.

Chris Tan loves to keep fit and build up his body muscle. He
shares his muscle building experience on Clivir.com where
you can find lessons like
(http://www.clivir.com/lessons/show/how-to-build-bigger-muscle.html)
building bigger muscle and
(http://www.clivir.com/lessons/show/muscle-building-foods.html)
Build Muscle Diet Food.

A Fitness Routine Geared Specifically For Women Who Want A Great Body Fast

By Chris Tan

A fitness routine geared specifically for women is an
excellent way to lose weight and gain a healthier you.
However, it is important to remember that with any fitness
regimen, hard work and dedication are needed for success.

The women of today live a hustle and bustle lifestyle that
leaves them no time for anything extra. For this reason,
time is the number complaint as to why women fail at
exercise routines. In addition, it places an emphasis on the
quick fix of diet pills and teas which can be harmful and
generally don't work. To achieve the much desired 'quick
result" women need to adopt specific exercise routines.

High Intensity Workouts.

Intensity is the key when it comes to fitness trainings.
Whether you are doing cardio exercise or weight training
exercises, you have to know that the higher intensity of
your workout, the more calories you will be burning. For
example, a person who jogs for 5 days a week will be losing
less calories and fats as compared to one who runs for 3
days a week. That is how much a difference intensity levels
can make.

For maximum intensity levels, do short bursts of exercises.
For example, do sets of sprints and then rest instead of
long distance jogging. Long distance jogging will not
increase your heart rate as much as sprinting does. With
high intensity workouts, you will no longer need hours of
exercise to see results.

Training with Weights.

Training with weights is the best way to increase your
metabolism. In weight training, the heavier the weights and
the more lifting you do, the more your metabolism increases.
In addition, the higher intensity of your weight training
will increase your metabolism for twenty-four hours.

The best workout is a combination of both cardio and weight
training. All of this may seem daunting and sound like hard
work, but you will be rewarded with changes in your body
every week.

Eat a Healthy Diet.

Proteins, carbohydrates and fats ingested by the body
determine the way your body will look. Adopting a healthy
diet is another great step to achieving your fitness goals.

To see results quickly, implement a strict healthy diet into
your fitness routine. Here are some suggestions.

Eating foods high in protein rather than carbohydrates is
the best way to see results. Proteins allow your body to
feel full for longer while carbohydrates create excess
energy that the body will store, thus creating fat.

Eating small meals several times a day is another great way
to boost your metabolism. This little trick makes your body
think you're eating more food, thus it will work harder. It
is for this reason that starvation diets do not work. When
the body is starved, the metabolism does not have to work as
hard to store energy for later use.

Chris Tan is a keen fitness enthusiast. He loves to share
his knowledge and wrote articles about
(http://www.clivir.com/lessons/show/women-stretching-exercises.html)
Woman Exercises to Stretch and
(http://www.clivir.com/lessons/show/women-fitness-equipment.html)
Equipment for Woman Fitness on Clivir.com.

How Body Type Can Affect Your Body Building Success

By Kyle Peters

Bodybuilding can be a difficult sport at the best of times
but one way to improve your chances of success is to know
your body type. Knowing this will tell you how you are going
to respond to the weight training and exercise program and
allow any modifications necessary to increase your success.
Often it can be just a simple process of looking in a mirror
and studying your features to determine your type.

If you are tall and skinny then this would often mean you
would be classified in the group known as endomorphs. These
are classically hard gainers and if you fall into this group
and have already started a training program you will know
that no matter what you do, it is difficult to put on any
weight or muscle.

The major advantage of being in this group is that although
you may find it difficult to put on muscle it will also be
difficult to put on fat. What this means to you is that when
you do put on muscle mass it will be without a gain in fat
tissue which will leave you looking very ripped. In fact you
would not have to put on as much muscle to look bigger and
toned as you will have superb definition.

The next group are typically shorter, squat, heavier and are
naturally more muscular. These are commonly known as the
mesomorphs. Often they will claim to be able to put on
muscle just by looking at a set of weights!

For those with a mesomorphic physique then usually a less
intense workout program is required. The biggest hurdle to
face though is the issue of fat gain. As well as muscle,
these types can also easily put on fat. It is vital to
increase the proportion of protein intake in the daily
calories to try and overcome this.

The ideal amount of daily intake of protein for endomorphs
is around 2g per kilogram of body weight. It is also
important to increase general calorie intake to stimulate an
anabolic state.

Excellent gains can be achieved by both body types but those
with ectomorphic bodies will have to work harder in the gym
to stimulate muscle growth and will also have to increase
calorie intake. With mesomorphs it is important to be
careful about increasing fat levels and often, many will
find they end up cycling between bulking up and losing fat.

Kyle writes reviews on (http://www.rippedabsreview.com) how
to get ripped fast and does fitness articles such as the
(http://www.rippedabsreview.com/vince-delmonte-review.html)
Vince Delmonte review.

Ab Machines - Do They Actually Work?

By Tom Leverson

One of the frequent questions I often get asked is, do the
ab cruncher exercise machines you often see on television
actually work? Yes and no is the answer to that question. I
know this is not particularly useful but let me explain.

These machines exercise the different layers of ab muscles.
The idea is that these machines will stimulate the abs muscles
to enlarge. However, they will not necessarily give you a set
of rippling, muscular, lean abs. The reason being is that to
get a set of ripped abs you will need to get rid of that layer
of fat tissue that overlays the abs.

Ab crunchers will not normally remove the fat focally over
the abs. Performing hundreds or thousands of sit ups will
not get rid of this layer of fat tissue for the exact same
reason. The only way to do this is by lowering calorie
intake and burning excess calories, therefore reducing fat
content all over the body.

Adding an aerobic exercise regime to your exercise program
is the most effective way to burn off these calories. Also,
exercises that use the big muscles of the body such as the
quadriceps are great at burning calories.

The quadriceps are the big thigh muscles located at the
upper part of the legs. A good exercise to stimulate the
quads is squats. Due to the fact that they produce so much
heat and burn a large amount of calories means they are
great to help weight loss. They also stimulate the body's
natural growth hormone production therefore encouraging
muscle growth which is good for building those abdominal
muscles.

The most common aerobic exercises are rowing, running,
swimming and cycling. For burning fat it is best to do these
exercises over a long period of time.

Used on their own these machines won't get you a set of
visible rippling abs. You have to do fat busting exercises
as well. Great ab development can be had in as soon as
twelve weeks if you apply this advice consistently.

Tom writes articles about the
(http://vincedelmontereview.com) Vince Delmonte fitness
program which you can read about in his
(http://vincedelmontereview.com/vince-delmonte-review) Vince
Delmonte review.

Why Protein Is Crucial For a Healthy Body

When learning about healthy eating, one of the most important nutrients is protein. Of course, all nutrients are crucial for our bodies to be as healthy as possible, but without protein in our diets every single day, our bodies will not be as strong as they should be. Protein can be found in a number of food sources, so if you’re interested in eating a healthier diet, you should consider learning more about protein.

We need to eat foods rich in protein every day because, unlike some other nutrients, it cannot be stored in the body. That means that if you eat more protein than necessary, your body will simply cause it to pass through your system. Therefore, you really can’t eat too much protein! However, because protein cannot be stored in the body problems may arise surrounding this nutrient as well. If you don’t get enough protein on any given day, your body has no back-up plan for producing protein on its own or using reserved protein from previous days. Therefore, protein is very important to consider when you are planning your meals.

Essentially, protein builds muscles, which is why you will see bodybuilders especially concerned with protein. When you lift weights to work out, you body makes tiny tears in the muscles. Proteins are then used to repair these healthy tears in the body, building the muscle slightly bigger with every workout. Even if you do not work out, your body’s muscle deteriorates, as you body needs the energy. Muscle provides energy, just like fat. Having protein in the body helps you to rebuild any muscle lost.

Protein also helps a person’s body in other ways, mainly with the maintenance of hormones. Hormones in the body do a number of things, such as regulate organ function, account for stimulation, create metabolism, and affect mood. Proteins are used in the making of some of these different hormones, so if you go more than a day or two without eating foods rich in proteins, your entire body will suffer.

How can you make sure that you re getting enough proteins? Simply put, look for foods with protein as a key component on the label. Some great foods to consider include chicken, beef, eggs, and fish, although vegetarians can also get proteins in their diets by eating nuts, beans, soy products, and a variety of other foods. You should have some of these foods in your diet every single day to ensure that you are providing your body with the proteins it needs to stay healthy.

Want A Lean, Ripped Body? Here's How

By Joshua Owen

Who knows how to get a ripped six pack and a muscular body
to go along with it? Do you? Building muscle and burning fat
is a huge mystery to the world. People are unhealthier and
fatter than ever in today's world. Let me tell you how to
fix the problem...

Here's a list of 6 things you must do to get a ripped, lean,
and muscular body:

1) Weightlifting

The purpose of weightlifting is to build muscle and
strength. If you're lifting weights to burn calories, you've
got it all wrong. Lift weights to get stronger and build
muscle. When you do, your body will begin to transform.

2) Nutrition and Diet

You must eat only the best sources of food and the perfect
amounts of those foods in order to build muscle and burn fat
as quickly as possible. The correct combination of foods at
the correct times throughout the day is a MUST.

3) Cardio Exercise

You should be doing aerobic exercise for at least 3 sessions
of 30 minutes each and every week. You life depends on it.
Your body depends on it. Cardiovascular exercise helps burn
body fat and keeps you lean and muscular all year round.

4) Recovery and Rest

You build muscle when you're resting not while you're in the
gym. Proper sleep, decreasing stress, soft tissue massage,
weighted stretching, and some other special techniques will
have you building muscle and burning fat optimally.

You don't want to underestimate what I say concerning rest and
recovery. You don't want all your efforts going to waste,
right?

5) Tracking, Measuring, Adjusting

Your body adapts to anything you do. Most programs only work
for a few weeks. That's it! So, you need a program that
shows you how to make adjustments to what you are doing so
you continue to get results.

You must track and measure your results. When you notice
your results starting to slow, you must make adjustments.
This could be a weight training change, a diet change, or
something else. You've got to know what to change and when
to change it.

6) Planning and Goal Setting

You've got to learn how to make your mind work with you and
never against you. Have you ever thought to yourself, "I'll
never lose this fat," or "I'll never be able to build
muscle"? If you have, you've let your mind take control and
that's one reason you've never reached your goals.

When you learn how to do that, your mind will help you reach
each and every one of your goals. And just wait for the
results! You'll be amazed.

Follow the above 6 steps and watch your dream body become a
reality.

Implement all of the above correctly, and your results will
be so fast that you'll be smiling each and every day. This
stuff really works.

If you want more details on each of the 6 steps I've listed
above, you'll want to see the link below. I've developed a
new muscle building and fat burning system guaranteed to
work faster than anything you've ever seen.

Learn
(http://www.weight-lifting-complete.com/wlc-program.html)
how to build muscle and burn fat with a step-by-step guide.
(http://www.weight-lifting-complete.com) Weight lifting is
just one of the steps you need to take to build a great
body.

How To Maximize Your Weight Loss Results

Most of us want to lose weight and get fit. Starting an
exercise program or joining a gym always seems like a great
first step but if you have ever spent any time at a gym you
will notice that not everybody there makes progress on his
or her fitness goals. It is not being at the gym that helps
you to get fit but it is how hard you work at fitness that
makes the difference.

You are going to have to break a sweat in order to see any
real results from an exercise program. You will need to get
your heart rate into the training zone and make sure that it
stays there for a time. There have been some studies in the
past that have shown that exercising for longer periods of
time at a lower intensity will actually burn more fat than
carbohydrates. However good that sounds unfortunately it
does not translate to fat loss.

Burning fat as you exercise is important but not nearly as
important as just burning calories. For example if you are
doing a cardio workout and you keep your heart rate at the
lower ranges for 60 minutes you may burn 350 calories but if
you do that same 60 minute workout and add in some high
intensity interval training or HIIT, you will burn closer to
750 to 1000 calories. So which one will help you lose the
most weight?

High intensity interval training is extremely effective for
fat loss. The idea is to get your heart rate into the target
heart training zone and then for 30 to 60 second intervals
work really hard and raise your heart rate to the higher
ends of the zone and then let it come back down to the lower
ends and repeat a few times. If you do high intensity
interval training you can even cut your workout time by half
or more and still burn more calories and have more success.

In order to determine your target heart rate training zone,
take your age and subtract it from 220, then take that
number and multiply it by 60% and 80%. This gives you a
target heart-training zone. In order to see the best results
you will need to keep your heart rate in that zone while you
are doing your workout.

Another important aspect to losing weight and maximizing
your fat loss at the gym is to lift weights. The fact is
that in order to burn the most calories by just living
everyday you must have more muscle. Muscle is biologically
active and it helps your body to burn more calories just by
being there. Fat is basically an inactive substance and it
does not help your body burn any calories at all.

Exercise is important but you won't see any results from an
exercise program unless you also have a good diet. Abs are
built in the kitchen, not at the gym. Making sure that you
consume a healthy and nutritious diet is undoubtedly the
most important aspect of any fitness program. You will never
see results unless you follow a healthy diet, no matter how
much you exercise.

If you want to maximize your fat loss the most important
fundamentals should be to incorporate some HIIT into your
cardio routine, start a good weight-training program and
improve your diet. If you do all of these basic things you
will see results quite quickly.

The Most Powerful Muscle Building Concept On The Planet

By Josh Owen

If you're looking for an easy way to finally build muscle
mass, you've found the perfect article. I'm not sure why
anyone wouldn't want to build muscle. Muscle makes life so
much easier. You feel better, have higher energy levels,
you're stronger, and you're healthier. You can use this one
simple but powerful technique to build muscle quickly.

Building muscle doesn't 'just' help you look much better.
Muscle improves your appearance, and we all want that, but
do you know the true benefit of greater amounts of muscle
mass? Can you imagine feeling 100 times better? Imagine high
energy levels when you wake up. Imagine not feeling down or
tired any more. Body fat weighs you down while muscle mass
helps your body. You need more muscle and less body fat.
Then you'll feel better!

Okay, it's easy for me say you need more muscle mass and
less body fat, but how do you accomplish this? I'm going to
tell you about the most powerful muscle building concept on
the face of the earth. This is the secret to building
muscle:

Of course, the first thing you must do is start lifting
weights. Weight lifting is required. Once you have
everything you need to start lifting weights, you must start
eating healthier. You need to eat lean protein sources,
natural carbohydrate sources, and essential fats with every
meal. Eat more often. You've got to eat enough food to gain
weight in order to build muscle. But these things are not
the powerful concept I want to tell you about. I want to
discuss a plan for your weight lifting program.

Start your next weight lifting program with very light
weights. I don't care how easy the set may be. Do higher
reps starting out with lighter weights. I then want you to
increase the weight each workout while decreasing the number
of reps. For example, you could start out lifting 95 pounds
for 15 reps and end your program with 305 pounds for 4 reps.
That huge weight increase over the weeks will ensure that
you've built plenty of muscle as long as your body isn't
accustomed to those weight loads.

This allows you to constantly provide your body with a
muscle building stimulus. This means you get quick results
from each and every weightlifting workout when you eat
correctly and optimize your rest from each weight lifting
session. You begin to see results and huge increases in
muscle size.

After you use this method of increasing the weight each
weight training session, you'll soon reach a point in which
it's hard to increase the weight. Fight hard for a few more
weeks only increasing a small amount each workout, and
then take a one week break from weight lifting. Then start
over! It's that simple. That is the quickest way to gain
muscle size.

In order to build muscle with this powerful concept, you
have to focus on gaining weight each week. But you want this
weight to be muscle and not body fat, right? You must focus
on eating the proper foods. Have 6 meals each day, and make
sure you're drinking enough water and eating plenty of
veggies. You should always strive to gain about 1 to 2
pounds of muscle each week. I recommend 1 pound of muscle
per week as any more than that will be body fat, and you
don't want that. Be patient. One pound per week is 52 pounds
each year!

How would you like a
(http://www.weight-lifting-complete.com/wlc-program.html)
weight lifting program intelligently designed around this
powerful muscle building method?
(http://www.weight-lifting-complete.com) Weight Lifting
Complete is the home of the program designed to build muscle
fast.

Aerobic Exercise - How To Prevent Injuries

Aerobics are great exercises to do to get your heart pumping and your body sweating. You can use aerobic exercises in order to lose weight, build endurance, and stay heart healthy. However, there is also a downside to aerobic exercising for some people. If you are not careful, you could get injured due to aerobic exercise. Therefore, it is important to follow these tips to making sure you are exercising and using aerobics in a fun and healthy way for your body.

First and foremost, when you are doing aerobics consider your dress. Wearing good shoes is important. Aerobics require lots of movement, so when you have worn shoes or laces that come untied often, there is a good chance you may slip and fall. You should also consider the other articles of clothing you’re wearing. If they are too constricting or too heavy, you may become more easily overheated. Your clothing should breathe well and not be too tight in order to prevent you from injury.

Also consider your workout area, especially if you are working out at home. When you’re at home, you’ll need to make sure that your area is large enough for you to move and not bang into anything. It is also crucial that you service your workout equipment to make sure that it is in the best shape possible and will not cause injury. Your workout area at home should also be clean. When you workout, you sweat a lot and breathe heavily, so if you’re doing that in a dirty environment, you could pick up some nasty bacteria or viral infections.

Another tip to staying safe is to not push yourself too much. While it is important to push yourself in order to have the best and most intense workout possible. When you push yourself too hard, however, you may find yourself pulling muscles, experiencing cramps, or otherwise injuring your body.

Your doctor can tell you more about how to stay safe while exercising. Remembering to warm up and cool down is necessary, as is doing the right exercises for your body, age, and gender. When you work out, you should feel your best, not be worried about injury.

Staying safe is important. If you are hurt, you won’t be able to do aerobics while you recover, and you will miss out on days or even weeks of training. If your health is important to you, that should include your safety, so take measures to being safe whenever you hit the gym to do your aerobics workout.

Burn Fat And Gain Muscle - How To Do It

It is a fact that having those love handles and that beer
belly as well as those man boobs can be quite embarrassing.
If you want a body that you can be proud of and a body that
you can show off whenever you are at the beach, then you may
want to start working out.

So, what are the proper workout routines to burn fat and
gain muscles?

Basically, the best muscle burning technique is through
cardiovascular exercises, specifically interval training.
This helps in burning a lot of fat and calories which will
significantly help in weight loss. Diet is also an important
factor in order for you to lose fat and in most cases this
is the most difficult part of weight loss.

Dieting doesn't mean that you have to starve yourself in
order for you to lose fat. Eating right is.

What this means is that you need to eat less fatty foods and
eat more foods that your body needs in order to function
everyday. Eat foods that have plenty of fiber and in order
to promote muscle growth, eat food with plenty of protein,
such as beef.

You should also decrease the amount of carbohydrates you eat
everyday. By reducing at least 25 percent of the total
carbohydrates you eat everyday, you will see that it will
make a huge difference when it comes to losing weight
and burning off fat.

Doing a lot of cardiovascular exercises will also help in
burning off fat. Every morning before breakfast, try to at
least go jogging or walk for 30 minutes. This will
significantly improve your weight as well as your body. By
exercising before you eat breakfast, you will be able to
turn on your metabolism rate and make it a lot faster. This
means that you will be able to burn fat a lot more
efficiently than not exercising in the morning at all.

Eating breakfast is also important as it helps jump start
your metabolic rate. Always remember that it is advisable
that you eat your breakfast. It actually helps in weight
loss.

After doing cardiovascular exercises, it is now time to
develop your muscles with weights. For maximum muscle gain,
you might want to use as much free weights as you can. Try
to minimize the use of the machine as the machines only
focuses on the primary muscles and not the supporting
muscles. If you want to gain muscle mass, it is recommended
that you should strengthen the supporting muscles too. This
will help in muscle growth. In fact, if you don't strengthen
the supporting muscles, you will end up not being able to
promote the primary muscles to grow.

These are some of the things that you have to remember about
fat loss and muscle gain. Muscles burn fat and by
exercising, you will be able to promote muscle growth and at
the same time, promote fat loss. With these tips in mind and
following it, you can be sure that you will be able to get
rid of that fat and develop a body that you can be proud of.

How To Get Huge Muscles - Advice From An Expert

Vince Delmonte Review

So you've taken a whack at the treadmill and ripped up the
weight room a few times, with little or no results. Or
perhaps you've been in and out of the gym for years, always
hoping that the world of muscle mass and serious strength
was just around the proverbial corner - but never quite
believing it. Your eyes were bound to drift, sooner or
later, to the sweating, gleaming behemoths that seem to have
all the size you could ever want, and wonder whether the
problem was in your genes instead of your training methods.
Just how did they manage to get so big?

Well, genes have a very significant part to play in the game
of getting and keeping those much sought-after slabs you'd
like to add to your shoulders, back, chest, arms and legs.
The good news is that having a spectacular physique is
something that's within just about anybody's reach. Take a
look at Lou Ferrigno. In his teenage years, he was puny
beyond belief, but by dint of consistent effort he managed
to give Arnold Schwarzeneggar a run for his money in that
much celebrated Olympia pose-off so beautifully recorded in
the 1975 documentary Pumping Iron.

Now, science has come a long way since the Pumping Iron
days. Our understanding of the bio-mechanics of
weightlifting, as well as of how the body utilizes various
kinds of nutrition and chemical stimuli has progressed by
light years. The science of size has never been more
complete, or more confusing. Fact is, looking at the
methodologies of those gleaming behemoths, of elite
bodybuilders and so on, will be the most misleading tack you
could possibly take. Their approaches, as is appropriate to
one advanced in the sport, focus on intensity, on using a
few simple exercises with colossal weight to cause maximum
damage to muscles that have learnt to ride a wave of
constant adaptation.

The optimal focus for a beginner in the gym is not strength
so much as ROM (Range of Motion). A joints ROM is the range
within which it can smoothly, in a controlled manner, move
any substantial weight, be it ten kilograms or one hundred.
We're talking about the ability to perform a full bench press
without popping your shoulder, to get your chin up and over
the bar, to lift your leg slowly into a kicking position
rather than just throwing it up there. Once this initial
active flexibility and control has been established, you're
much more likely to get through those intense workouts
without hurting yourself.

The best approach to developing a good ROM in crucial
exercises like the squat, bench press, military press and so
on, is to spend a good period of time stressing form while
working with light to medium weights. Studies show that
initial gains in strength from workouts occur more as a
result of neurological training than muscles gains. Once
you've made those initial gains, you'll be ready to start
tackling real weight without the setback of constant injury.
After that its a matter of working with the right dynamic
exercises to develop mass. For an approach that offers more
shortcuts to getting big once you've crossed the initial
hurdles of flexibility, check out Vince Delmontes excellent
e-book, No-Nonsense Muscle Building.

Before you do any weight training, make sure you check out
free http://www.VinceDelmonteReviews.com/freegift.html
Insane Muscle Building ebook, and Vince Delmonte's
(http://www.VinceDelmonteReviews.com/r/) Muscle Building
Course.

Do Not Skip Your Warm Up!

When you have to fit an exercise routine into your already
busy schedule, you might be tempted to simply skip the warm
up routine, even though you’ve heard horror stories about
people getting injured while working out. Three words: don’t
do that. When you skip your warm up, you are not only
putting your body at risk for personal injury, but you are
also making the workout more difficult and less effective.
For the best results, it is important to warm up every time
you work out.

Warming up doesn’t have to eat up the time you allotted for
exercise in your day. In fact, a decent warm up only has
to be 5 minutes long to do its job. It doesn’t have to be
boring either—you can mix up a number of great moves to make
your warm up as fun as the rest of your exercising. Remember
that a good warm up gets all of your muscles moving, even if
you don’t think that you’ll be intensely working out a set
of muscles on any particular day. Warming up is also
important regardless of whether you’re doing cardiovascular
exercises or lifting weights.

The moves you do for a warm up shouldn’t necessarily be
difficult or make you break a sweat. The main goal of the
warm up isn’t to become a part of your workout, but simply
to slowly move muscles that you haven’t really thought about
all day to wake them up. Good moves, therefore, include
things like jogging in place, doing jumping jacks, lunging,
and jumping rope.

A good warm-up can also include slowly stretching your
muscles in a variety of ways, although this is usually more
effective for a cool-down. Also consider exercises that work
on balance and form in order to prepare you for the
exercises you will be doing in the workout.

If you’re really short on time, why not try warming up
before you even get to the gym. Slowly jog or power walk to
the gym, park as far away as possible and lunge to the door,
and take the stairs instead of the elevator. That way, when
you get to the gym to workout your warm up routine is
already half way done.

A good workout always builds in intensity. This is the best
way to shed pounds and maintain a healthy weight. Weight
loss workouts are only risky if you don’t warm up, because
otherwise your body will respond to prevent injuries.
Although you may be tempted to skip this step, that is never
a good idea.

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.

Want To Age Gracefully? Exercise Regularly

There's no such thing as an anti aging exercise because
there is not just one particular training activity that can
fight aging. Rather, getting yourself into any regular
exercise plan can help you develop good health, maintain a
youthful lifestyle and age gracefully.

You won't be able to achieve anything if you're not going to
get off the couch. Aging means not being able to do the
things you like, whenever you want to. Incorporating
strength, aerobic and flexibility training in your exercise
program could just be your answer.

Strength Activities

Including strength training in your anti aging exercise
regimen has been known to reverse the aging process. When
you are strength training, you improve bone density and
muscle mass. By not exercising enough, the body loses muscle
tone, and when this happens your muscles become unable to
effectively support your skeletal frame. This means
developing age-related problems like bad posture and chronic
back pain.

The benefits of strength training include toned muscles,
tighter skin, prevention of arthritis and a higher metabolic
rate. A raised metabolic rate enables our bodies to burn
energy effectively even at rest. Strength training could be
done by lifting weights (as in weight training), through
resistance training (resisting opposing forces), and
isometric training (training requiring no net movement). It
is advised to do strength training 2-3 times a week.

Isometric training is good for those who are just starting
an exercise program because it is low impact. All you have
to do is tighten and loosen your muscles in a repetitive
manner.

Aerobic Workout

Slowing down the progression of aging is easy with aerobic
training. Because it has more to do with endurance than
bursts of power, individuals from any age bracket can do
this type of training. Anyone can run, brisk-walk, and do
most other types of endurance training.

Aerobic training is also known as cardiovascular training
because it aids in the healthy circulation of blood in the
body. Healthy circulation helps bring sufficient amounts of
oxygen to different parts of the body. It is responsible for
your coordinating skills, responsive mechanisms and mental
clarity. When blood circulation is weak, you may become
easily faint, develop migraines and acquire severe problems
like heart disease and dementia.

To have superior endurance, de-stressing capabilities and
blood health, start getting into any regular aerobic
activity. At least 20 minutes of aerobic training everyday
is suggested.

Flexibility Workout

Whether you're already doing cardiovascular or strength
training, there's no excuse for not incorporating
flexibility exercises in your regimen. Stretching and
flexing is important before and after every workout session
because it preconditions your body so you are less prone to
joint, bone and muscular injuries.

There's a good reason why stretching and flexing is called
flexibility training. Those types of activities can greatly
recover joint troubles so that you're able to have a wider
range of movement.

Merging strength, aerobic and flexibility workouts in one
exercise program can give you the anti aging effects of
strength, speed, balance and alertness.

5 EXERCISE MYTHS, MISTAKES AND MISCONCEPTIONS EXPOSED

Have exercise misconceptions prevented you from starting an
exercise program? Clear up any confusion and let these
exercise tips improve your workout routine. Hopefully none
of these common exercise myths, mistakes and misconceptions
have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise
without a clear goal in mind? Having a clear goal set is a
critical step in exercise and weight loss success. Tracking
your progress in a journal will help ensure you see your
improvements, will help motivate you and help you meet your
ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your
body’s way of letting you know something is wrong. Do not
ignore this. When you go beyond exercise and testing
yourself, you will encounter physical discomfort and need to
overcome it. An example of this would be training for a
marathon. It is important that you have the “base training”
before getting into the advance training. The base training
develops the body and gets it ready for extensive training.
You need to learn to “read” your body. Is the heavy
breathing because you are pushing your body or could it be
the beginning of a heart attack. Exercise is important. Do
it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must
be done gradually with a good amount of rest periods to
allow proper healing. There are two common problems here
with beginning exercisers. You can cause long lasting damage
to muscles, tendons and ligaments if you work out while you
are in pain, without allowing enough rest time to heal. You
might find yourself in constant and long lasting pain if you
do this which means that you will no longer be able to
exercise.

If you wake up the next morning after you exercised and can
barely drag your aching body out of bed because everything
hurts, you are going to be less motivated to exercise at
all. Constant pain is a sure way to kill your exercise
program.

3. Common Mistake: Sacrificing Quality for Quantity. When
you are ready to increase the number of reps of a particular
exercise, and strengthen the corresponding muscles, instead
of forcing yourself to do a little more each time try
decreasing the number of reps in a set but increase the
number of sets. Also, back off to half your usual number of
reps but add a couple of more sets. You will feel less tired
and will be able to gain strength in your fast-twitch
muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight
training for a woman will strengthen and tone muscle, burn
fat and increase metabolism, not build mass. Women do not
produce enough of testosterone to build muscle mass the way
that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should
start focusing on your weak points rather than what you are
good at. This will help you balance things. For example, if
your lower body is stronger than your upper body, then try to
work only on this area one day a week.

Being smart about how you exercise will take you a long way.
It is important to have a healthy body so get out there and
start exercising today.

Six Pack Abs - How To Get Them

If you ever happen to turn on the television in the middle
of the night, you'll notice a flood of infomercials selling
the latest in home gym technology: machines that guarantee
you'll have a sexy, slimmer body with washboard abs by
working out for as little as 5 minutes a day.

Sadly, a lot of these machines can be misleading, like those
abdominal gadgets that promise you a six pack in just two
weeks. Contrary to most peoples belief, doing crunches won't
make you slimmer, it will only give you stronger abs. It
doesn't matter what kind of machine you're using, because
those strong abs are buried under those layers of fat, and
the only way to get rid of those are by doing cardiovascular
exercises.

In order to get the look you're after you need to
concentrate on: 1. Have a healthy diet. 2.
Increase your metabolism. 3. Follow proper abdominal
exercises.

No matter what abdominal machine you're using, or how
expensive it is, you won't see any results if you don't
follow the above routine. It's easy to buy into the glitzy
infomercials on TV, especially when you see attractive
models with hard bodies using the products, while promising
you the same kind of success. All you need is a five
minutes.... Walking to the other side of the room is five
minutes, and you're obviously not losing weight from that.

If you really want to get a flat stomach or rock hard
abs, you need to learn about the proper way of losing weight
and building muscle tone.

Here's one tip on how to effectively burn calories: HIIT, or
High Intensity Interval Training. What's that, you say?
It's a combination of high energy sports such as sprinting
or exercise bike sprinting. You do a sustained 30 minutes
of biking or running, alternate it with 2-3 minutes of
jogging or slow pedaling. Do this alternately for 20
minutes.

This type of training, combined with 5-6 small meals a day
every 2.5-3 hours, will effectively burn the calories from
your body. Having a diet rich in protein, complex
carbohydrates, and omega 3 fats, and doing away with less
saturated fats, and you'll be on your way to getting that
perfect washboard abs.

How To Set Up A Home Gym

So you've made the decision to set up a personal gym in your
home. Good for you! There are lots of home gyms out in the
market that also doubles as functional trainers. But what
exactly makes them better than just the average home gym
most people have? Well, let's find out.

Most functional home trainers are much easier to use than
traditional home gyms. It's intuitive designs make them
easier to figure out, as opposed to your regular home gym
machines that take a lot of time to get used to.

Functional trainers significantly lower the learning curve
required to adapt to a regular home gym, and also offers an
assortment of charts showing several easy exercises to start
you off. You can also increase the difficulty in these
exercises as you progress.

Another advantage is that most functional trainers are a lot
more compact than your average home gym. It makes it easier
to store in closets or small spaces, which is ideal if you
don't have a lot of free space, as in a condo.

Functional trainers also offer a lot more diversity compared
to older, more traditional home gyms. It offers a wider
array of exercises, unlike older home gyms that only lets
you do regular exercises like chest presses, leg curls, etc.
A functional trainer, with it's added handle and cable
settings, will allow you to customize your own set and type
of exercises. The different handles also allow you to work
your muscles in a multitude of ways.

And best of all, functional trainers also give you a better
deal for your money, compared to older, more traditional
home gym models. A functional trainer may retail at just
about the same price as a standard home gym, but just the
fact that it is more compact and lets you do more types of
exercises is ideal. You get more for your money for the
same price.

So there it is, why having a more modern functional trainer
is a better investment than traditional home gyms. I hope
these tips will help you make better purchasing decisions
next time you want to buy something at the fitness store.

Training Your Body After Your 40th Birthday

By Ricardo d Argence

They say that age is just a number, but when it comes to
work outs and staying in shape that age factor is a definite
factor in how you will approach your fitness regimen. Some
people want to say that they are over 40 and they use their
age as an excuse for not maintaining a healthy lifestyle and
a regular workout routine.

Regular exercise and staying fit are very important no
matter what your age. If you approach weight training, diet
and work outs the correct way you can maintain a remarkably
healthy and fit body for many years, regardless of your age.
There are many benefits of both weightlifting and
bodybuilding. You can reshape your body, become healthier,
increase bone density and weight loss.

It is well known that individuals who partake in regular
physical fitness tend to have a better outlook on life, and
are balanced emotionally, mentally and spiritually. Exercise
also causes the brain to release endorphins which increase
happiness and the feeling of wellness.

Let's start with some basics, being over 40 means that you
do need to make a few concessions in your workout routine,
but it does not mean that you have to be a victim of false
notions about aging. As we get older, our muscles and joints
are less limber and this means that adequate stretching and
warm up prior to exercising is very important.

A time frame of 15 minutes is needed for stretching routines
so you can increase flexibility and lessen the chance for
muscle pain, sprains or other damage. Your muscles will
become better conditioned the more complete you stretch.

Next is a 15 minute cardio portion on a treadmill,
elliptical, stair master, or a bike. You don't need to strain
yourself when doing this exercise; instead, you just want to
increase your heart rate slightly and continue to tone and
stretch like before. This exercise will let your body know
that you are serious about doing some work.

If you are doing circuit training or a free weight routine,
have a quick run through without the stress of heavy
weights, and then follow this brief warm up by doing reps
with the appropriate weights,the next step should be to work
out with light weights.

When using the pyramid system, you add reps but use less
weight, then you start adding weight and decreasing the
reps, which is how a lot of the bodybuilders do their
workouts. Pay constant attention to your posture. This
method of weightlifting has great success for those who want
to add muscle and bulk to their bodies. Even if it means
decreasing the weights or the amount of repetitions, correct
posture must be your main consideration. This maximizes your
results and reduces your risk of injury.

You should be training with weights at least four days per
week and each session should be no more than 30 to 45
minutes. One could repeat a cardio workout to wind down
after lifting weight. This also give your heart and lungs
strength.

Get the number one
(http://www.musclegaintruth.us/muscle-building-program-reviews/muscle-gain-truth-no-fail-system//)
natural bodybuilding program, the Muscle Gain Truth No-Fail
System and achieve the best results in a few weeks.

How To Turn All The Protein You Eat into Muscle

Proteins are made up of amino acids. When you consume
proteins (in the form of meat or other foods), your stomach
and digestive system breaks them down into single, pairs, or
triples of amino acids before they enter your bloodstream.
When they're in your bloodstream, amino acids are used by
your organs and muscles for repair.

Muscles are primarily made of protein and water. How does
weight lifting build muscle? Well, it first damages muscles and
fosters a response in your body that causes hormones to generate
muscle growth. Thus, your body and muscles need a decent
amount of amino acids: to repair and replace any damaged proteins,
and to build new ones, causing muscle growth.

As we mentioned before, weight lifting causes reaction due
to hormones that lead to muscle growth. In simpler terms,
when you train, your body enters a mode to prepare for
building muscle. This mode is called anabolism, an anabolic
state.

However, researchers have discovered that you don't enter
this muscle building anabolic state until you eat. That is,
if you lift weights and don't eat, you're not building
muscle. If fact, you're actually losing muscle, since
weigh-lifting sessions damage your muscles.Muscles don't
grow when you train them, they grow in recovery between
sessions, as they feed on protein and energy.

Your muscles build with the proteins they need from amino
acids you have consumed. If you consume large amounts of
protein, you maximize your muscle growth by supplying your
muscles with plenty of material to build.So, the question
is, how much protein exactly should we consume? I can tell
you the short answer is 1.2 grams per pound of body weight.
A man who weighs 180 pounds needs to eat 216 grams of
protein every day (1.2 grams x 180 lbs = 216 grams) if he
wants to maximize his muscle growth.

Thus, to make sure you're building the most muscle, you have
to supply your body with plenty of energy and protein during
and before the workout. These are times when you muscle will
use up the energy and protein to build. Energy and protein
from food will run the muscle-building hormonal state,
allowing your muscles to grow.

Some Tips:
Get a calculator and figure out how much protein you need to
eat everyday (1.2 times your body weight in pounds). Look up
how much protein is in your most commonly eaten foods. Write
down what you ate yesterday, and find out how many grams you
ate. Did you reach you recommended daily total? If not, pick
a couple of foods that you can add to your diet to reach your
goal, such as eggs, meats, or nuts.Try to include an animal
source with every meal, and have snacks that include
proteins (yogurt or nuts, for example). These tips will help
you achieve your 1.2 g of protein per pound goal.

Pre-Workout:
0.2 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.
During Workout:
30 grams of carbohydrate ; 15 grams of protein.
Post-Workout:
0.4 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.

Want the inside secrets on how to burn belly fat, gain
muscle and boost your metabolism without spending
hours in the gym? Then claim your FREE report plus
a sample workout available at =>

The Revolutionary Turbulence Training System

Men Building Muscle, How to Get Six Pack Abs

If you're up late at night watching TV, chances are, you
will be seeing infomercials. A good portion of those are
probably promoting ab related products. You'll find
machines, medicines, diets of fashion, and workouts that
will promise to give you that beautiful six pack you've
always dreamed about. There are a lot of theories, but are
any of them practical?

Once fads are exposed for what they are, they do not last
long as people move on to the next breakthrough invention.
What are ways to get flat abs if most of these fail?

The truth is, the best way to get a six pack is with a time
tested approach. You might not want to hear this, but the
best way to achieve this goal is through a healthy diet and
exercise. There really aren't any legitimate shortcuts to
getting the body of your dreams. If you do find a way to
drop a few pounds quickly, the weight will probably come
back just as quickly.

After deciding to do exercises, you need to decide what
kinds of exercises are suitable for your requirements. It is
not like you join the bandwagon and start doing exercise
like crazy. Will this give you the six pack of your dreams?
Actually it won't do much at first. Most likely your abs are
under a layer of fat. To see these abs, you need to have no
fat in the way. In what ways can you rid yourself of excess
weight?

Many people have the misconception that they need to
routinely undergo hours worth of jogging on their treadmill.
Interval and weight training are the best way to burn fat quickly,
not long, boring cardio workouts. Proper weight training burns
calories when you are working out and when you are resting.

Your muscles will be like incinerators for calories once
they begin to develop more. As a result of this, you will be
able to burn fat much more rapidly. To add to weight
training workouts, it is a good idea to mix in short bursts
of sprinting workouts.

You should eat healthier in addition to doing the right
exercises. Getting different results in your life requires
you to take different actions. You need to change what
you're eating to obtain a six pack. You should eat foods
which are healthy and drink a whole lot of water. If you
eat good food, that is going to return great results for you.

In general, it's not that hard to develop a six pack. Don't
think it will be a breeze, you will not wake up to a tone,
fit looking body the next day. If you stick to the longterm
process, you will achieve whatever weight loss goals you
set for yourself.

Don't waste your time, effort and money on B.S. "Miracle
Programs" that don't deliver results! Learn the honest truth
revealed by a genuine health and fitness expert and claim
your FREE workout and meal plan available at =>

Blowtorch Body Fat And Gain Muscle With Only 3 Short Workouts A Week