23 Sep 2010

7 Easy Ways to Gain Muscle Fast

The best bodybuilders, fitness competitors and athletes all share one thing, that is an overall balanced approach and a laser like focus on the direction to take to get to where they want to be. If you want to build your body to gain muscle and be satisfied with your workouts then here are some tips that you can follow that will help you to build your body well.


You obviously have to go to the gym and do the actual workouts for this to happen. Do not put your faith on pills to gain muscle and belts that promise you wonder bodies because frankly they don't work.


If you want to make your strong and built then there is nothing better than a routine workout and a good diet.


1. Plan out a training routine:


Firstly you should make sure that you get a routine planned out. Workouts are most effective when they are done in a routine. There are many routines that you can follow. Make sure that you have made a routine that is most comfortable to you.


2. Don't sweat the small stuff


There is no point in stressing out when you are attempting to gain muscle. Take it slow. Take as much time as you want but be dedicated towards what you do and do it on a regular basis. There are many workout routines that are prescribed by experts that you can get your tips from. Try not to mix and match too much and find out the purpose behind the routines.


3. Watch what you eat, seriously:


The next important factor of building your body is diet. There is no use in working out if your body does not have the necessary energy that is required to perform the workouts. Therefore you should make sure that your body first can take all the workouts by preparing your body and giving it the energy that it requires in form of diet.


4. Protein based diet:


A protein based diet is most recommended. Red meat, chicken, tofu are some of the food items that will give you enough amino acids and proteins to help your build muscles. You can consider taking supplements in case you feel you are falling deficient in proteins. This generally happens to vegetarians who often fall short of proteins as meat is one of the major sources of proteins. Make sure that you have consulted with your doctor however before you start taking any supplements as some can be harmful to your body.


5. Targeted workouts to gain muscle:


Make your workouts targeted. Work out your muscles in groups. Do not work out all the muscles together. The reason for this is that if your workout a particular group of muscle too often then it would start to lose instead of gaining strength. Therefore give your muscles a break whenever required and do not over strain your muscles.


6. Include Supersets:


Supersets are one of the best ways to work out and gain muscle and increase the intensity of a workout. It will help you to gain muscle as well as lose fat. Use exercises that stimulate growth. Find out which exercises help you to gain more muscles and concentrate on them. However remember to never over workout and damage your muscles.


7. Eat and maintain your training routine:


Eat healthy and follow your routine. Soon you will gain muscle and rip your body the right way.


For more information on how to Gain Muscle be sure to visit my Gain Muscle blog.


This resource will provide you with great information on what it takes to Gain Muscle Fast

Big Arms - a video for beginners

22 Sep 2010

BOOSTING YOUR IMMUNE SYSTEM FOR THE WINTER

BOOSTING YOUR IMMUNE SYSTEM FOR THE WINTER


Winter is coming and your immune systems is gonna take a beating so why not improve it a bit to help you get through those cold nights and stressful days.

Here are some things that affect your immune system,

Being run down, sleep deprived or stress.
If your like this then this could be the reason why your suffering from more infections.

If your on a diet and its less then 1200 calories per day. 
Your not getting enough nutrients and minerals to help protect you.

A high intake of saturated fats.

Excessive exercise. Make sure you take enough rest between days.

A Low intake of Protein.

These are just a few of the reasons your immune system is affected.
All nutrients are involved in the immune system but some are seen to have a direct role than the others.

Here is a list of foods to keep in mind when planning out your meals,
Eggs, Liver but not everyone is a big lover of this and I’m one of them,apricots, sweet potato this is also good for a slow release of carbs, red and orange peppers , Chicken, Lamb, Berries not that the birds eat, Cabbage, Lemons and Limes, Soft fruits, Seafood, Tuna, Olive oil, Avocados, Brown rice, Salmon, Brazil nuts which are ideal for a snack, green and white tea which i have to say don’t taste very nice,tomatoes, yoghurt. Etc..

As you can see there are a number of foods that you can choose and there are many more but here is an example of a menu you could consider for a day :

Breakfast : plain yoghurt with blueberries and pumpkin seeds

Morning snack : oakcake with salmon pate

Lunch : salad with steamed asparagus, mixed salad leaves, soft boiled egg, sliced yellow and red peppers, sesame seeds, dressing- plain yoghurt mixed with lemon juice olive oil and crushed garlic.

Afternoon snack: soft fruits mixed with flaked almonds

Dinner: grilled chicken or king prawns, steamed cauliflower broccoli and brown rice.

Hope it goes well Matt 

20 Sep 2010

How to Choose the Best Fat Loss Workout Routine

Being in shape is immensely important to be at par with the fast moving world. Not only your qualification, your appearance also means a lot when you need to prove yourself, and get the best. Being overweight can greatly affect your confidence level, thus it is essential to quickly opt in for a fat loss workout routine, before it gets too late. It is very easy to choose the best fat loss workout routine; all you need to do is go in for the exercise that helps you reach your targeted heart range. You have to workout really hard so that your pulse rate gets increased, as this will aid in burning more of fat.

The exercises that helps reach the targeted heart range are the ones the increases your metabolism and thus burns fat. The fat loss workout routine will not only help you look good by promoting weight loss, but more than that, it will prevent you from falling prey to various health concerns. You surely know that overweight people are more liable to suffer from heart attacks. A seven-day fat loss workout routine can really work wonders for you. To begin with, on Monday you can do strength as well as cardio workout. Start with a bodyweight warm up, which can be followed by split squats and dumbbell chest process.

Next do superset stability ball leg curls along with dumbbell rows. Complete the workout with interval cardio. Tuesday's fat loss workout routine can include some enjoyable exercises, like running errands, traditional cardio or even your favorite sport. On Wednesday do some strength and interval cardio workout. In between the workout you can eat some high-protein snacks, so that your muscles get enough nutrients to rebuild and repair. On Thursday your fat loss workout routine should include 30 minutes activity.

At the same time, make sure that you are eating enough of green vegetables, if possible more than usual, in particular leafy green vegetables. On Friday do some bodyweight exercises, which can include Bulgarian split squats, pushups and some bicep and triceps exercises. On Saturday you could do a 30 minute activity and then invite your friends over, discuss your fat loss workout routine, and perhaps discuss the results that you are witnessing, which shall prevent you from eating food that would only help gain weight. On Sunday go in for a 30 minute activity and prepare your routine and shop for some healthy stuff to gorge in the following week.
Click here for a FREE presentation about weird exercises and food that help you permanently lose belly fat. Visit http://absmachine.info

Abs Workout Exercises is Perfect to Compress the Abdomen

With the ever increasing emphasis on looking good, body weight is often under constant scrutiny. Looking good usually amounts to feeling good. A wide majority of people in the world are on the lookout for ways to keep their body weight in check. While excess fat deposits on the body can cause health implications, the most problematic fat deposit can be that around the abdominal area. There are many abs workout exercises designed for toning the muscles of the stomach region. As excess abdominal fat has been constantly linked to cardiovascular diseases - such as heart complications and diabetes - belly fat ought to be controlled for both cosmetic and health reasons. Today, there are innumerable weight loss books and guides available in the market. Many of such books have been written or authorized by fitness experts who have many years' experience in designing exercises for weight reduction.

Abs, the commonly used term for abdominal muscles, are a major cause of concern for many weight-watchers. Abdominal fat, if unregulated, can cause many health implications in the long run. In addition to health benefits, maintaining muscles in the abdominal area also gives a boost to the confidence of the person who has such washboard abs. A flat abdomen can greatly enhance the physical appearance of almost everyone. As the abdomen is the central portion in the body, toned abdominal muscles can make a good impression on the beholder. Clothes also often fall better on a body that has toned abs. With the many medical as well as cosmetic benefits, it is small wonder that abs workout exercises feature prominently in the exercise regimen of most people.

While there are many books available for exercises to reduce abdominal fat, the Internet is the most popular source for the same. Common exercises that are believed to be most effective for toning the abdominal area are sit-ups, crunches, curls and presses. While crunches are popular exercises for those looking at reducing abdominal girth, such exercises do not generally affect the adipose tissue deposit. Development of abdominal muscles and adding to their elasticity is the major outcome of such abs workout exercises. Today, there are many websites that offer simple do-at-home exercises for developing abs in an easy and convenient manner. Many of such websites require devoting only some minutes every day to achieve an attractive flat stomach. A number of websites offer quick-fix solutions that promise to provide visible results within a week itself.
Click here for a FREE presentation about weird exercises and food that help you permanently lose belly fat. Visit http://absmachine.info

Best Tricep Exercises - Top 3 Exercises For Big Triceps




By now, we all know that if you want big arms, you have to train your triceps. As the name indicates, the triceps consist of 3 parts while the biceps consist of only 2. Simply based on that fact, it's foolish to neglect doing your tricep exercises as they make up the majority of your upper arm.

The 3 parts of the triceps are the medial head, lateral head and the long head. You can specifically target certain parts of the triceps through yourexercise selection. However, the best tricep exercises for mass are ones that recruit all 3 heads. All 3 heads of the triceps are recruited when you're using a heavy load.

The best tricep exercises to add mass are the ones that allow you to utilize a lot of weight. Based on that, you'd want to replace the tricep kickback exercise with skull crushers or close grip presses. Below is a listing of 3 best tricep exercises for adding size to your arms.

Best Tricep Exercises #1: Decline Skull Crushers

I had been doing skull crushers for years using a flat bench before I saw the decline version in one of Tudor Bompa's conditioning manuals. In the book (serious strength training), Bompa and his colleagues did an study to determine the most effective exercises for each body-part. They determined the effectiveness of the exercises based on the recruitment of motor units. Without getting too detailed, an increased recruitment of motor units equates to an increased recruitment of muscle fibers. The decline skull crusher exercise triggered the greatest training response and therefore, it tops the list of the best tricep exercises.

Best Tricep Exercises #2: Weighted Dips


Your triceps are at their strongest when your elbow is positioned below your shoulder. What makes dips one of the best tricep exercises is that the favourable alignment of the arm enables you to lift a lot of weight. When performing dips on the parallel bars, keep the torso upright to optimally target the triceps as the more you lean forward, the more the chest will be involved in the movement.


Best Tricep Exercises #3: Close Grip Underhand Bench Press

This is also one of the best tricep exercises. You'll most likely need a spotter to help you get the barbell off the rack. It may feel awkward at first but after a couple sets, you'll get used to it and it'll feel natural. Keep in mind that for this version, you should bring the barbell down towards your sternum rather then the middle to upper portion of your chest as you would with the regular bench press exercise.

So there you have it. 3 of the best tricep exercises for you to implement into your workout routines.



For detailed, step by step instructions and video demonstrations on how to perform each of these exercises, just click the link below..

Tricep Exercises

And here's a related article (for those who have a hard time getting their calves bigger)..

Calf Workouts for Hardgainers.

Enjoy!

How to Lose Belly Fat In Only 5 Days: 3 Secrets For A Flat Tummy Revealed

So what's the fastest way to lose belly fat?

It's a shocker to most, but crunches and sit-ups don't qualify.

In fact, if you're desperately trying to lose your fat tummy it's almost a certainty that abs exercises are going to leave you with less than hoped for results.

The answer to your fat-free stomach lies in three completely natural little secrets. And whether you simply want a flat tummy or "6 pack abs" these three fat loss secrets are guaranteed to deliver.

So if you're desperate to see some results, and see them quickly, then get ready to take a few notes because the following three secrets can erase a large portion of your belly fat in as little as 5 days.

Secret #1: Absolutely No Bread.

It's not that bread is bad for you, it's just that it's a highly dense, carbohydrate rich food that provides your body with loads of energy. Remember... your goal is to create a calorie deficit. This will force your body to burn its stored fat reserves. The fastest way to create a calorie deficit is to eliminate the carbohydrate dense foods in your diet.


Secret #2: Up Your Leafy, Green Vegetable Intake.

The greatest fat burning foods on the planet are leafy, green vegetables. This is simply because they are nutrient rich, low calorie foods. You need your metabolism functioning at peek efficiency if you're going to get rid of belly fat and this requires and abundance of nutrients. So by consuming a lot of green leafy vegetables you can ensure you body gets the nutrients it needs without an abundance of calories.

Secret #3: Animal Protein In The P.M.

The eating habits of most people are mixed up. People tend to consume animal proteins (Chicken, Steak, etc.) throughout the day and then snack on carbohydrate rich foods at night (Ice cream, Desserts, Chips, Pasta). The last thing you want to do if you're trying to lose belly fat is go to bed with a stomach full of carbs.



If losing stomach fat is top priority than you need to rearrange your diet.

First and foremost, desserts (which you should keep to a minimum) need to be consumed in the non-P.M hours. This will allow your body to burn them off before you go to bed.

Secondly, your P.M. meals need to consist of animal protein foods such as chicken, lean red meat and fish. Throw in a spinach salad with your P.M meals and it will work wonders for burning off that fat tummy.

So there you have it. Whether you want 6 pack abs or just a flat tummy, simply follow these three secrets and you will lose belly fat fast and achieve your goal!


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Jason Clemens is a leading weight loss and nutrition expert. "Learn the simple, step-by-step weight loss formula for losing 30lbs In 30 Days - using the ancient, almost magical power of four basic, all-natural principles!" ==>Visit http://www.naturalexplosiveweightloss.com

How to Lose Stomach Flab in Seven Days

Don't you just hate stomach flabs? Yuch. Disgusting.

You see, I have a preference for tapered shirts that accentuate a V-waist form. It's one of the sexiest looks a guy can have. Check out the ramp models. They all have broad chests and tiny waists (actaully, sick pack abs without flabs)

On the quest to lose stomach flabs and replace them with rock hard abs,
I discovered four killer tips that melted my once rotund stomach into
washboard abs that can pulverize a boulder in a flash.

Tip 1: Walk fast- really fast. Take 40 minutes out of your day to
walk really fast in the morning. Don't run. Just walk rapidly till you can feel the air gushing in and out your lungs.

Rapid walking forces the stomach muscles to contract and strengthen. It holds up the intestines and gives the appearance of melting away the flabs.
Tip 2: Kick the starches. Pastas, breads, and rice provide carbos that build up quickly around the waistline. This is a no-no on your quest for six pack supremacy.

Tip 3. Bump up the caffein. Mix a teaspoon of coffee with an eight
once glass of water. Do this three times a day. It skyrockets your
metabolic rate just as much as a $59 bottle of Hydroxycut or Xenadrine
can.

Tip 4. Do the half plate trick. Whenever you eat, fill your plate with everything you'd love to snack on that session. But before you sit down to eat, pour half of that back onto the buffet line. You'll realize how this psychologically makes you feel full- and boosts your discipline.

Joseph Plazo is fanatic about great physique. If you liked this article, you'd love the tips at seven day six pack abs!