What To Eat To Gain Muscle, Burn Fat and Build Lean Muscle Mass

Do you obsess about what to eat to gain muscle? Usually when I tell people that they can relax and stop worrying so much about what they are eating, I get confused looks. Here is the thing, probably the biggest fitness industry money makers is in telling people what to eat in order to market super solutions suggest you will gain muscle fast. Unfortunately building muscle mass quickly is not really about what you eat but in how you workout the muscles. Food simply is not as critical to build muscle as the fitness magazines would like you to think.

How much you eat, can certainly have ramifications on your body fat percentage, but diet is more about fat weight than actually gaining muscle. By focusing on what to eat to gain muscle you are just making yourself miserable.

Keep in mind that we are speaking of gaining lean muscle mass not overall body mass which includes fat. If you just want have a bigger body, then go ahead and eat until the cows come home... just consume tons calories. But it will be fat weight that you gain, and I don't think that is really what you desire. Most people are trying to build an athletic muscular body with a sexy six pack.

It is often difficult to change people's conception of the fitness magazine ads along with their hype concerning muscle gain. They always seem to be talking about what to eat to gain muscle and how often to eat- this is mostly to sell you stuff (proof of this is that the fitness magazines often are owners of the powder and supplement companies that they are marketing to you).

The reality is that you must eat as few calories as possible if you want to be lean. There is a particular amount of calories that is naturally required by your body when it is at rest (Basal Metabolic Rate or BMR). When you do work, like bench press weight training or running, your body burns a few more calories. You might burn 150-200 calories when you run a mile, depending on your lean muscle mass and how fast you are running. If you eat just the BMR calories plus the exercise calories you will keep the current level of your body fat. Therefore to lean out and lose weight you must lessen your calorie intake.

Muscle mass does need some protein to grow efficiently, but not an excessive amount. You will probably be getting enough if you just eat a tiny bit of protein, like meats, eggs, or dairy products, each time you eat.

Although when you eat may have some affect, I don't advise eating six small meals a day like you often hear in the bodybuilding mags. I see it this way: You are fighting against estimating estimates. This is because the number of calories printed on the bags and cans of food are only estimates. Your BMR and work calories burned are just estimates. Now, if you over estimate by as little as 75 calories (which is very easy to do- for instance that is only one tablespoon of hummus) at each of the six meals then you are nearly 500 calories over what you need and that all turns to fat. A weeks worth of this and you would gain about a pound of fat!!

Try working out in a fasted state- so before you eat breakfast. This will cause human growth hormone to increase and help to burn off any extra body fat. If you wait to eat for about 30 minutes after, the body will burn up any free fatty acids released durning your workout. It is critical that you only eat a normal size meal and then go on with your day.


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Bodybuilding Workouts - 4 Easy Steps to Muscle Building

Are you getting a little fed up with having everyone tell you a new way to build muscle every 30 seconds? Yet still not satisfied with what you see when you look in the mirror? Do you want to learn 4 old fashioned, tried-and-true steps to building muscles?

Odds are good, right now, your bodybuilding workouts are not living up to their full potential. The way to solve this problem is to correct these core four steps if you're going to have any chance of building a lean and ripped body.

Take a second to get into state and sharpen your focus, now you will learn how to add big muscle mass without drugs or expensive and inefficient supplements.

Step 1) Discipline yourself to lift weights 3-4 times each week.

The purpose of this is to trigger big muscle growth, which is the result of placing a sufficient amount of stress on the muscles, teaching them to expand their capacity. Essential to this is to also get enough recovery in between workouts, eat nutritious and healthy food and sleeping. It's this combination of things that makes this recipe work. A simple rule of thumb is to train your muscles ever 72 hours. That translates into 2 upper body and 2 lower body workouts each week. Not too bad right?

Step 2) Have 5-7 well-balanced meals each day containing a combination of protein, carbs and fats.

Use these proportions: 45% carbs, 35% protein, and 20% fats. Half of these should be balanced whole food meals and the rest fluid meal shakes.

Step 3) A minimum of half the time you lift weights should be focused on stretching.

Many people flat out screw this part up. Stretching is essential. It helps rebuild normal length to the muscle tissue you are working out on a regular basis. This lessens the risk of injury and increases the efficiency of the muscle building dramatically.

Step 4) Never use supplements that have not been on the market for over 3 years.

This is a tip I first got form a strength building expert in Australia. Around 3 years is a good test of time to quality and accuracy. If they've been on the market for that long. You can usually trust that they do some good.

Some supplements I would advice you to take are these: high quality multi-vitamin, fish oil capsules (omega 3 and 6 are great), creatine powder and protein powder. They will help keep all your bases covered and make all future muscle building much easier for you.


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Beginners Workout - 5 Steps to Getting Ripped Quick

OK, so you have finally made a decision to join a gym and get serious about weight training. You are looking for a workout which is challenging but fun and will get you great results?

Well you have come to the right place. I remember not so long ago, being in the exact same position. I wanted to get big and jacked quickly so I went online and also asked some friends from my local gym for a beginners workout. The problem was, there is a ton of misguided information out there and I was a little bit lost to tell you the truth.

However after some trial and error, and after discovering a man by the name of Vince Delmonte, I stumbled upon a simple but really effective beginner workout that worked great.

The best thing about being a beginner is that as long as you workout hard and consistently, you are going to get good results.

The workout is split into 2 parts. Part 1 is for your upper body and part 2 is for your lower body.

These should be done of separate days to give your body enough time to recover and grow.

Part 1:
Bench press 3 sets of 8-12 reps
Pullups 3 x 8-12 (Use the assisted pullup machine)
Dumbbell Seated Shoulder Press 3 x 8-12
Standing Triceps Pull downs 3 x 8-12
Barbell Bicep Curls 3 x 8-12

Part 2:
Barbell Squats 3 x 8-12
Hamstring Curls 3 x 8-12
Dumbbell Lunges 3 x 8-12
Standing Machine Calf Raises 3 x 8-12
Crunches 3 x 8-12

There you go. A simple but very effective beginner's workout routine. Do this twice per week. (e.g. part 1 twice and part 2 twice). You will feel very tired after these workouts, so make sure that you eat the right foods and get plenty of rest in between workout sets.


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Get Muscle Building Workout Routines Started Off on the Right Foot With These Simple Steps

You've decided to lose the love handles or beef up your chest. You'd like six-pack abs and an overall chiseled physique. You join the gym and buy any equipment you feel you need. You're ready, right? Time to start working out?

No.

Professional trainers agree that the most important step in determining your success at weight training is formulating a detailed plan -- both in the weight room and kitchen -- that will help you maximize your gains and help push you through those inevitable, annoying plateaus.

Looking to start weight training? Take these simple steps to get underway:

* Decide what you want to accomplish from the outset. The more specific you are the better. Don't just say "I want to get bigger." Want to add definition to your chest, shoulders and back? Want to add raw power while becoming more toned and flexible? Write these goals and desires down in a brainstorming session.

* Find the right literature for what you're trying to accomplish. If you're looking to gain muscle mass quickly, then you need to find a book or manual that will help you accomplish that. Trying to slim down while becoming ripped? You'll need the right literature to detail both your weight room routines and muscle building diet. Learn the different exercises you'll be doing. Learn about the difference between free weights and machines. Study the proper technique to each exercise to reduce the risk of injury and to become more efficient. Buy the right foods you'll need to be consuming based on what your research has revealed.

* Make detailed workout routines based on what you're trying to accomplish. For instance, if you're looking to "mass train" (adding bulk to your frame) then you'll need to construct routines around low repetition, highly resistant exercises. Plan to take a pencil and pad to document every training session. This will help you chart your progress.

* Implement your plans and start working out.

Ever notice how many people look like they almost "wander" into the gym? Most of them probably have no idea what they're doing -- and almost all of them will quit when they don't see the gains they think they should be seeing.

All the research you've done immediately puts you at an advantage over these people. You're informed. You know exactly what exercises you'll be doing and you know exactly what foods to put in your body to help it grow.

However, if you're stuck at step 2 and don't know where to look to begin "piecing together" your detailed weight room and kitchen routines, then check out MuscleMassQuickly.com. There you will find tips, resources and a list of the web's top sites that will help get you on your way to achieving what you want. From hargainer routines to those of the bodybuilder, its all there.


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You're literally just a click away from beginning your body's transformation!

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Best Ab Exercises? Get Hot Abs with These Popular Abdominal Exercises

Looking for six pack abs to improve your appearance but don't know where to start? These six pack stomach exercises aren't incredibly difficult, but they are very important (and very specific) because your goal is so defined. The following three exercises are some of the best ab exercises for those wishing to get six pack abs, so take good notes!

Crunches are where you lay flat on the floor with the exception of your knees that must be bent. Alternate moving each arm over your chest while feeling your abdominal muscles tightening up and possibly burning to get the full effect. These are widely considered to be the best six pack stomach exercises, but there are others that can achieve your goal. However, six pack stomach exercises should be rotated on a regular basis.

Lying Bicycles are when you are lying supine on the floor with your legs raised at the hips and hands beside your head. Bending your right leg at the knee while pulling your right thigh up at the hip along with curling your spine will achieve the goal. Just as you may have been able to glean by reading the title, this exercise should make you appear to be riding a bicycle while lying in the floor.

Seated Jackknife exercises are when you are sitting flat on a bench with your legs extended in front of you with your upper body at a 45 degree angle to the bench. Fold your body by bringing your legs in and curling your spine forward and bend your knees as you raise your legs inward. Hold the position for a moment and then return to the original position.

Don't believe that doing six pack stomach exercises one day will create a six pack the next day, it is definitely a process! Just keep in mind that this is a major goal for you and you wanted it so bad in the beginning. These integral six pack stomach exercises are a great first step, but there are more to come, stay motivated!


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Abdominal Muscle Exercises - Learn How To Get Rid of Abdominal Fat Today

Abdominal muscles exercises are the most sought exercises inside and outside the gym because everybody is in dire need to get the flattest abdominals that reflects a flat stomach. It is true that our society today is becoming beauty and health conscious. As a result, there has been an increase focus on exercises and fitness programs which pave the way of the demands and fascination from the exercises in abdominal muscles.

Our abdominal muscles are mainly located between the ribs and hip bone and in front of the body. They works to support the upper body, allow movement and contraction and to hold vital organs on a proper place by regulating pressure from the abdomen. Our abdominal muscles have different vital works under the body and cannot be seen by the naked eye. When you are extremely obese, fats can accumulate in the abdomen, and fats can cover the muscles which then can give you an abdominal fat. In this case, even if you have the best and great muscles in the abdomen, it is useless when covered with fats.

Abdominal exercises or ab workouts are focusing on the abdominal muscles, doing it properly can help you tone and strengthen the abdominal muscles, but when incorrectly done, it may result to unnecessary strain on the back and other muscles of the body.

Spot Reduction? Oh No!

There is no such things as spot reduction for fats, so never believe any equipment that promise to decrease fat around the tummy. Abdominal exercises cannot reduce fat, it will train your abdominal muscles while leaving layers of fat in the abdomen unchanged. Even if you do thousands of crunches and sit-ups, fat will not reduce especially when you have extreme fat accumulation around the tummy, and take note, muscles are lying under the fats, so muscles are evidently seen when fats are gone, and spot reduction is the ways. Diet and combination of exercises are always the best choice.

The Flat-Stomach Myth:

Being obsessed with a flat abdominal area can lead you to frustration, anxiety and even some eating disorders which are not at all healthy. The truth about flat stomach is that it cannot be possible to achieve. In the first place, our abdominal muscles are not designed to be flat. It will always be rounded and not flat and your gender, age and genetics can greatly affect the size and shape of our abdominals.

Again, abdominal muscles exercises are not meant to flatten your tummy, it just strengthen the muscles and building ab muscles little by little. It also allows proper function of the abdominal muscles. Now, when you decide to add exercises for your abdominal muscles in your exercise program, you have to take precaution in choosing such exercises because they can be straining and dangerous to the body.

Tips Before The Exercise...


A proper warm-up before starting the abdominal muscles exercises for 15 minutes is important to prevent muscle strain.
Use an exercise mat when exercising to ensure back safety.
Do the exercises regularly for proper strength training and to build your ab muscles.
Always bring a towel while exercising to swipe off the sweat.
If you are a beginner and would want to do abdominal exercises using gym equipment, ask for an assistant by a gym instructor for proper usage.



The Bicycle maneuver or the TWISTING CRUNCH


Lie flat on the floor with your back pressed against the ground.
Place your hands behind the head and bring your knees as much as possible in a 45-degree angle and slowly do a bicycle pedal motion.
As you do the pedaling, twist the upper body and trunk by allowing left elbow to touch your right knee, then right elbow to left knee.
Perform the exercise in a slow and controlled manner as possible.



Captain's Chair

This is one of the most effective exercises for muscles but the most difficult as it stabilizes upper body. This exercise is contraindicated to lower back problems or for a beginner.


Sit upright on a chair while legs dangling from the chair.
Slowly, lift knees up going towards the chest and hold in that position for a few seconds.
Lowered the knees and get back to the starting position and repeat.



Crunch on Exercise Ball

In choosing an exercise ball for you, you must be able to sit on it and your knees bent and soles of feet resting on the floor.


Roll the ball slowly and lie on the ball with your back until your thighs and chest are parallel with each other.
Placed arms across the chest and chin down to the chest.
As you contract your abdominal muscles, raise your chest at least 45 degrees angle.
To make the exercise easier for you, spread you legs and feet wider apart for total support while lying on the ball.
Repeat many steps as you can.



Among other crunches, these two are known to be the most effective and the safest abdominal muscles exercises that can be done either at home or in the gym.

Vertical Crunch


Lie flat on the floor with your back pressed against the ground.
Place your hands behind your head for proper support.
Slowly raise your crossed legs at the ankles with a slight bend in the knee.
Now, as you contract your abdominal muscles, lift your upper body toward your knees and then lower down.
Do as many steps as possible.



Reverse Crunch


Lie flat on the floor with your lower back pressed against the floor.
Place hands beside your head or place then flat on your sides (whatever you feel the most comfortable).
Cross your feet at the ankles and then slowly lift your feet from the floor up to a 90-degree angle.
Once you are stable and comfortable in this position, press your lower back on the floor and contract your abdominal muscles as you move down the crossed legs few inches from the floor and then up and down again. Make sure feet are not touching on the floor during the exercise.




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Get Rid of Love Handles Fast With 6 Great Abdominal Exercises For Great Abs

To get rid of love handles fast, many people want to see results immediately, shedding off those fats around our waistline and seeing those exclusive abs. But training the abs is one of the most challenging phases in your overall body sculpting journey. Not to worry, how about using these six exercises that you can do using a stability ball that are proven to be effective in building those flat abs fast.

Trunk Curl
Place the stability ball against your lower back. Take care to brace your feet well, as this position is much more demanding than if you put the ball between your shoulders. Slowly, curl your trunk by bringing your chest towards your hips. Your shoulders and upper back should be moving away from the ball, with only your lower back supporting your body. Uncoil to your starting position slowly. Make sure that your lower back maintains contact with the ball at all times and do the exercise slowly to prevent injury.

Oblique Trunk Curl
The starting position for this exercise is the same as the Trunk Curl. But instead of bracing your legs squarely apart, lower your legs slightly to one side. Then, when you are curling your chest towards your hips, it should be in a diagonal direction. Your body should curl slowly inwards. Remember to maintain contact between your lower back and the ball at all times. Perform a complete set on one side, then repeat for the other side. This exercise should be done slowly.

Anchored Reverse Trunk Curl
For this exercise, you should be lying flat on your back on the floor. Your arms should be overhead and holding on to a stable object. It could be some heavy furniture, your door frame or an exercise machine. The ball is placed between the knees and ankles. The idea is to lift the ball up but using only your abdominal muscles to pull your hips up towards your chest. This action should result in your hips and buttocks leaving the floor. Lower slowly to the starting position.

Side Bends
Again, from the lying position, this time, you should be on your side. The ball is still placed between your knees and ankles. Pull your hips towards your chest. You might want to brace your feet against the wall as a starting position.

Trunk Pike
This is an interesting exercise that requires some balance. Lie face down on the ball. Place the ball just above the knees. Begin by curling the hips and pelvis towards the ribs, but make sure the legs remain straight. Lift your buttocks as high as possible to attain a "pike position". Don't let your back sag during this exercise.

Leg Press
This position starts with your lying flat on the floor. With the ball placed at the ankles, lift it off the floor. Keep your lower back pressed to the floor and it should remain in this position throughout the exercise. Extend the legs up and outwards and try to hold it while keeping your lower back pressed to the floor. The lower you try to hold the ball to the floor, the more difficult it will be.

With these exercises, hopefully you can get rid of love handles fast and start seeing some results. But always keep in mind, I did not write this for the fun of letting others read. Actions will be your best response after reading this article.


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Cardio Kickboxing - A Total Body Aerobic Exercise

To get the boredom out of your aerobic exercise and push your energy level into high gear cardio kickboxing is just the thing for you. Cardiovascular (cardio) kickboxing is a high impact full body conditioning activity that combines elements of boxing and martial arts.

Since the days of Tae-Bo (Billy Blanks) in the 1990s which incorporated tae kwon do and kickboxing, various combination styles have evolved, and have risen to high popularity status as people have quickly recognised the effectiveness of these weight loss programs. Cardio kickboxing is an excellent path towards achieving increased heart and lung function, lean body mass, and muscle toning. The workouts involve fast-paced jabs, kicks, punches, twists and will leave you dripping in sweat.

Cardio kickboxing is an advanced level of exercise and requires a fair amount of stretching and warm-ups, usually 15 minutes, and is not to be omitted. You get your muscles warmed up and stretched to enhance your flexibility for each workout.

Aerobic exercise is generally defined as a physical conditioning system designed to increase the heart rate through sustained vigorous exercise.

Benefits of Kickboxing

If you want to jazz up your aerobic exercise the health benefits to kickboxing are numerous and the results quick and amazing:

1: Cardiovascular exercise will improve blood circulation, lung function, uplift your mood, and lower your blood pressure.
2: The high impact work out enhances mental focus and coordination; this is an efficient way to relieve stress and release pent-up aggression.
3: Total body conditioning is achievable through toning and burning fat and improving mental health. You can burn an average of 500 calories an hour, target multiple areas of the body, and structure exercises into workable 10 minutes segments.
4: You will achieve better posture, flexibility, and increased coordination from the program. These combined advantages build self-esteem, lift your mood and as a bonus, is an ideal self-defence tool.

Guidelines for Starting the Program

All cardio kickboxing classes begin with a 10-15 minutes warm up session and often include combined stretching, push-ups and jumping jacks followed by a 60 minute (on average) workout session, and finally a 10 minute cool down session of stretching exercises. Beginners are especially encouraged to perform stretches because of the high probability of strain and "pulled" muscles.

Here are 4 considerations before starting a program:

1: Before beginning a class ensure that the instructor is from an accredited fitness organisation to competently lead a safe and effective class.
2: Kickboxing is not for everyone and is geared towards individuals at intermediate to advanced levels. Talk with a fitness professional to find out whether cardio kickboxing is appropriate for you. This exercise needs to be a regular part of your program, at least 3 times a week and at a minimum of 20 - 30 minutes.
3: A qualified instructor will show you how to master your technique without over extending or "locking" your joints. Drink plenty of water throughout the class to rehydrate and replenish lost minerals.
4. Risk of injury happens when you try to follow a technique above your level, pace yourself and work with your body. At the beginning, take regular breaks if you feel tired.

You may also consider doing an aerobic exercise program from home before starting a class. Instructional videos and DVDs are easily accessible at reputable online stores and local department stores. Cardio kickboxing is fun and energising and will keep you motivated for a long time.


Margaret Le Monnier has over 20 years-experience as a qualified natural health professional in the UK. She is now writing articles for a website solely devoted to bringing a comprehensive range of natural health advice to everyone. To find out more about the benefits of aerobic exercise visit her website at Natural Health 4 Life.

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Cardio Workouts That Can Be Done in Your Living Room

When you think about cardio you imagine a someone doing breaststrokes in a pool or cycling up a mountain road or simply running on a treadmill at the gym. However, cardio doesn't have to take you away from your home. You can easily do great cardio workouts in your living room. Let's see what are the options that you have.

The first thing you can do is use a workout program of some sort. You can find hundreds of workout DVDs that you can use in the comfort of you home to do cardio. There are aerobic dance videos, walking classes, and others. You have a lot of diversity and range of options to choose from. Try to find a program which is right for your current fitness level but is still a plan that you can grow with.

The second thing that you can do is to purchase a cardio machine. As long as you have the space in your livingroom and you can comfortably place a treadmill , bike, or elliptical trainer in there, you can do pretty good workouts with such a machine. However, you need to be ready to spend hundreds or even in excess of $1,000 to buy a quality machine in good condition. So this may not be right for you at the moment.

What you can also choose to do is to perform bodyweight cardio exercises which can either be done at home or in a nearby park. You can get a pretty solid workout with the right exercises.

You may choose to use cheap equipment such as a jumping rope or an aerobic step. In the past I used to do feet switching on stairs for 30-45 minutes and I can tell you that I got great results with it.

However, you may also choose to combine a few of the following exercises: jumping jacks, running in place (with high knees), side to side jumps, squat jumps, lunge jumps, using a punching bag which you can hang in your living room, etc.

What I like to do is to take 5-6 jumping exercises and do them one after the other for a power circuit. Once this circuit is over (and it can be pretty tough), I rest for a minute and then repeat the circuit once more. You may choose to change the order of the exercises in each circuit. This is how you can do great cardio workouts in your livingroom.


For more way to do cardio in your livingroom visit Do Cardio Exercises At Home.
For great cardio exercises that require no equipment visit Bodyweight Cardio Exercises.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life.

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Use Dumbbell Cardio Instead of an Aerobic Workout

Most exercisers wouldn't even consider using dumbbells for cardio. As a matter of fact, most exercisers don't even use dumbbells to a fraction of their full potential. Well, that is about to change... if you decided to follow my advice.

Workout programs traditionally are split into resistance training (like weight lifting) and cardio (like jogging, rowing or biking). Or these two types of workouts are done on separate days. And hands down, most exercisers choose aerobic exercises like jogging, biking and rowing for the cardio portion. I don't see people picking up dumbbells when it comes time to do their cardio workout.

Over the past year or so, most trainers (myself included), have moved away from aerobic exercise in favor of anaerobic exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think of sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs and even burning fat. Not to mention it helps you become more athletic and preserves hard earned muscle. Unfortunately, not a lot of exercisers have made the switch because they have been programmed to do an aerobic workout in their "target heart rate zone".

So, it comes as no surprise that the jump to dumbbell cardio workouts have not caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also call these "dumbbell intervals" because you do an interval of exercise, followed by rest and then more intervals.

Dumbbell cardio is a better choice for a great cardio (and full body) workout for a lot of reasons. First, and the most simple reason, is you don't need an expensive equipment like exercise bikes, row machines or treadmills. All you need is a set of dumbbells and you're ready to go. This also is great if you work out in a crowded gym (yuk!), where the cardio machines are in constant use.

Second, dumbbell cardio gets your heart and breathing going using the ENTIRE body, not just part of the body like the legs. Your heart has to pump blood to the muscles of the legs, the core and the upper body. This prepares the heart for more real world activities than say just jogging.

Third, aerobic exercise goes against your physique building. Yes, it does burn fat while you are doing it... but it also tells the body to do what it takes to get lighter. This means you body also sacrifices muscle to reduce the weight. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves the muscles of your entire body because they are needed for the completion of the workouts.

So, the next time you are looking for a great cardio workout that actually helps you build a high-performance, lean, athletic body walk past the cardio machines and pick up a pair of dumbbells instead. Plus, you might just realize how effective dumbbells are as a complete workout tool. Give dumbbell cardio workouts a try instead of boring aerobic exercise.


Use my Free Report, "Random Dumbbell Intervals" and do a dumbbell cardio workout today. Once you feel the powerful results of dumbbell intervals, you'll start to give dumbbells the respect they deserve.

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Cardio Workouts That Also Strengthen and Tone Your Arms

With all the focus on cardio and abs workouts, we can forget that our arms can benefit from regular strengthening exercises. Everyone from beginners to advanced fitness gurus can benefit from cardio workouts that also strengthen and tone the arms. Use 5 pound dumbbells if you are a beginner or heavier weights for those who are more advanced. Perform each exercise without stopping between sets for a maximum fat burning cardio workout.

Start by jumping rope. The basic jump rope exercise is easy enough for beginners and effective enough for professional athletes. Jumping rope is one of the best cardio workouts and it works your arms, too. Grasp each end of a jump rope in your hands. Start by swinging the jump rope under your feet and over your head. As the rope swings over your head and toward the floor jump over the rope and sweep the rope under your feet and back over your head in a smooth motion. Jump for a set amount of time or designate a number of jumps to perform. Find your rhythm, and then keep jumping for about 10 minutes, which can easily burn up to 150 calories!

After jumping rope, immediately pick up some dumbbells and start performing walking lunge curls. Begin by lunging forward while holding the dumbbells at your sides with your palms pointed toward your thighs. When you complete the forward lunge and begin to return to a standing position, curl the dumbbells up toward your shoulders. Lower the dumbbells to your waist as you lunge backward one step and then press the dumbbells over your head. Lower the dumbbells to your waist again as you begin the third lunge forward. Repeat this exercise for 5-10 minutes for a great combination cardio workout and arm exercise.

As soon as you complete the lunges, stand straight with good posture and face forward. Hold the dumbbells at your side with your palms pointed toward your thighs. Push the weights up to your shoulders and then press the dumbbells over your head. Tighten your abs during this workout and don't forget to breathe. Repeat this exercise for 15 to 20 repetitions for a great arm exercise that will lengthen and strengthen both the triceps and the biceps. Do more curls as your strength and endurance increases.

Without resting, immediately move to a fitness ball with your dumbbells to continue the cardio workout and arm exercises. Sit on the fitness ball and hold the dumbbells on your thighs with your palms pointed toward each other. Lie back on the ball until your upper back and mid-back is well supported. Keep your feet flat on the floor and spread about as wide as your hip width. Hold the dumbbells straight above your shoulders and then bend your elbows and allow the weights to lower to either side of your head. Do not bend your elbows more than 90 degrees so that your forearms are parallel with the floor. This arm exercise will firm up those flabby arms by strengthening and toning the triceps.


Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com Lose up to 10 lbs with a 24-DAY WEIGHT LOSS CHALLENGE! Visit my website to get started today!

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The Benefits of an Aerobic Workout Training Program

In affluent societies, regular, vigorous aerobic physical activity strengthens all of the major body systems and, along with diet and stress management is the foundation of good health.

The most immediate benefit of aerobic physical activity is that you feel better. The mind is just another body system, and like all body systems works better when you're aerobically fit.

Aerobic exercise stimulates the elimination system, the lungs, respiratory system, lymphatic and blood systems, liver, digestive system and the kidneys.

We live in an age when more and more people have over-stimulated sympathetic nervous systems, particularly people cooped up in offices, trucks and cars all day. The fight response that starts with the mind and then works through the endocrine system produces muscle tension, constricts blood vessels and alters a range of body functions. Aerobic exercise acts like a metabolic defrag and calms down an over stimulated sympathetic nervous system.

It overcomes insulin resistance. The major cause of adult onset diabetes is insulin resistance in the muscles due to lack of regular, vigorous physical activity. Whilst physical activity may not completely fix up a dysfunctional pancreas, it will go a long way toward enabling diabetics to manage type II diabetes without medication.

Vigorous physical activity stimulates the immune system through corticosteroid production and the increase of white blood cells. When the immune system is strong, you are more resistant to colds and flu. You have an enhanced ability to deal with allergic reactions and you're less at risk of cancer.

Elevated blood pressure is directly related to motion starvation. For the greater proportion of people, training aerobically, with vigour for 40 minutes each day will restore blood pressure to normal.

It reduces the risk of heart attack. Cardiac dysfunction usually comes at the end of a long chain of dysfunctions (autonomic nervous system, elimination system, liver... ). The status of all these systems is improved by regular, systematic and vigorous physical activity.

It clears the respiratory tract. Ever person with a regular aerobic training program knows that physical activity has a wonderful effect on clearing the respiratory tract. One wonders how it gets 'cleaned up' under normal circumstances without the stimulation of the lungs and warming of the body.

It stimulates the bowel. Anyone who runs or exercises with vigour knows that the digestive system works better. One has to wonder at where the gas discharged during activity goes when there is no activity!

There is an epidemic of headaches in Western countries. Headache is the most popular symptom of poor health that people experience (and ignore). Headaches have many causes. However, what we know is that people who are fit and healthy don't get them. If you want to have fewer headaches, do what fit and healthy people do. They train.

Aerobic activity burns off body fat. It is a tough assignment in an affluent society expecting to stay at your ideal weight without a regular fitness training program. Once the activity level drops you can be certain that sooner or later you'll start stacking on the weight. A reasonable body fat for men is less than 20% fat, and for women less than 30%.

Aerobic physical activity ensures that your brain gets more oxygen. That's another reason why you feel better.

It increases your energy level. There is a universal law which says that if you want more energy you need to use more up.

It stimulates the endocrine system to release of a range of 'good' chemicals. When you exercise with reasonable vigour for about 30 minutes or more, your endocrine system clicks into gear. One of the better known effects is the release of endorphins (that is, naturally occurring opiates) from the brain, bringing about a naturally occurring high: - you feel better. You have more energy and vitality.

When you are vigorously physically active you'll sleep better. That comes from Nathan Pritiken who said that if you don't have time to exercise take an hour off your sleep. Not only will you sleep better, you'll need less sleep.

Regular vigorous physical activity has a wonderful effect on improving libido. A lowered libido is a symptom of poor general health. It is dramatic evidence that a number of body systems are not working properly, from the head down. Increase your aerobic fitness and you'll end up lean as a greyhound and toey as a Roman sandal.

John Miller


Physical educator and fitness specialist, John Miller has developed a simple and effective home fitness workout for regular folks of all ages, shapes, sizes and levels for fitness. It includes an aerobic workout component designed to suit all comers. Discover how you can become fitter and healthier today by visiting http://www.completefitnessworkout.com where you can download the free Keeping Fit and Healthy eBook now.

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3 Waist Trimming Aerobic Workouts

In this article I want to present you with 3 of the best waist trimming aerobic workouts I know. I hope these will help you to trim and tone your waistline and look and feel better. Do these often to achieve the best results possible.

The purpose of each of these aerobic workouts is to burn off as much body fat as possible. This will also eliminate some of the fat around your waistline and give you that toned look you're seeking.

Here are the 3 workouts:

1. Swimming - I love swimming as it's an excellent aerobic workout that also has a lot of strength elements thrown into it. It works your entire body and helps to tone and build lean muscle tissue as well as burn lots of calories. Swimming is also a low impact sport so it's a great waist trimming workout for you to do.

2. Kickboxing - I happen to love kickboxing classes and other martial arts courses (at least those where I don't get beat up too much). What I love about kickboxing is that this is the type of aerobic workout that will challenge your body even if you're already fit. You may run 6 miles each day but this strains your body in a totally different way and helps to burn lots of fat and reduce inches off your waist.

Kickboxing is also a social activity so you're actually motivated to workout harder until you reach the kind of body that you want most of all.

3. The third aerobic waist trimming exercise that I want you to do is running. The reason why I recommend running is that it's a high intensity workout that really pushes your body into faster fat burning. Try to run at various speeds on each workout and include an up hill running segment during your workout. It will create a more intensive experience for you.

One workout which I don't highly recommend is the elliptical machine. For the most part, this is a low intensity workout and although it does have merit (as it's lower on impact than running), it won't burn nearly as much calories as other aerobic workouts, so you want get quite as fast results with it as you may achieve with other options.

Also, remember that without following a healthy diet, you will not be able to trim your waist regardless of how much you workout.


For more effective ways to tone your waist visit Waist Slimming Exercises
For more cardio workouts to lose inches off your waist visit Cardio Workouts To Tone Your Waist


John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Article Source: http://EzineArticles.com/?expert=John_Davenport

4 Tips to Get a Lean, Flat Stomach

To get a lean stomach depends on more than just one thing. Many people believe that getting flat abs takes nothing more than doing sit-ups. Nothing could be further from the truth. In this article I'll layout 4 tips to help you get a flat belly. Please, don't just read and walk away. Apply them and see results.

1. Focus on fat loss - Most people who want to get abs concentrate on working their abdominal muscles. That's the wrong way to go. It doesn't matter how strong you stomach muscles are. Unless you get lean, the flab will cover those muscles. You need to concentrate your efforts on burning fat.

2. Stay away from exercise machines - When you go to the gym, work with Free weights or free cables and pulleys. Don't use single position machines because they can actually cause more harm than good. What these machines do is stabilize your motion so that your core muscles don't work as hard as they would with free weights. They also lock your body into a position which may not be best suited for your body frame. This can actually cause back and joints problems.

3. Don't focus on your abs - The best way to burn more fat is to have more muscles. Muscle tissue increases your resting metabolism so you burn more calories throughout the day. But it doesn't matter if the muscle is in your legs, shoulders, back, or abs. We lose fat from all over our body not just the place we exercise. As our large muscle groups are in our back, legs, and chest, neglecting them to concentrate on your abs is actually a mistake.

4. Switch soda for water and teas - Sodas and sweet beverages are rich in useless calories and don't even fill you up. There's no easier way to break a diet than to indulge in them. If you want to get a lean stomach, switch from sodas to water or green tea. I won't go into why green tea is good for you as that will require a whole other article, but take it from me that it is.

Follow these tips and you'll have a much easier time to get a lean belly.


To read more about how to lose belly fat, visit this webpage:
Truth About Abs

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He runs a weight loss forum and writes extensively on diet and fitness issues. To read more about getting a lean stomach, click here: Lose Tummy Fat

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How to Get Stronger Arms - Turn Those Sticks Into Big Strong Guns

One of the top skinny guy requests has to be "how to get stronger arms". A pair of big strong "guns" not only look impressive but can help you look a lot tougher and bigger too.

Here I'm going to show you how to get stronger arms with 3 great exercise that will not only build you bigger arms muscles but super strong ones too. Before I get into them there's just one point that I'd like to clarify...the best way to build muscle and increase strength is to work multiple muscle groups at the same time with compound exercises and lift heavy weights - ideally free weights rather than machines since these require you to use the smaller stabilising muscles that really add to your overall strength. The following exercises are compound exercises that will give you bigger stronger arms and an incredible upper body.

Ok, let's do it!

How To Get Stronger Arms Exercise #1 - Bench Press

The classic bodybuilder favourite this is one of the ultimate upper body exercises and superb for building big strong arm muscles.

Lie flat on a weights bench and place your hands a little over a shoulder-width apart in an overhand grip. Lift the bar off the rack and lower until it is just above your chest, then push it back upwards but don't lock out your elbows. Don't bounce it off your chest as this can cause injury and place extra stress on your shoulders.

Perform 3 sets of 6-10 reps (the weight should be heavy enough to make your last rep on each set almost impossible).

How To Get Stronger Arms Exercise #2 - Pull-Ups

Pull-ups are one of the great staple exercises that can be done anywhere...in the gym, at home, or even in a playground like Rocky Balboa! :)

The beauty of the pull-up is that it relies on brute strength in your arms, shoulders and back. If you find them too difficult try using one of the weighted machines at the gym until you build up enough arm strength to do them without assistance.

The varieties of pull-ups that can be performed are almost endless. Wide-grip to work the back and lats more; close-grip to work the upper arms; overhand grip to work the triceps; underhand grip to work the biceps.

When you get more advanced you can put on some ankle weights, a weighted vest, or hold a dumbbell between your feet for extra effort.

Do as many as you can until failure, and try to better it each time. You'll soon see that you get stronger arms pretty quickly.

How To Get Stronger Arms Exercise #3 - PushUps

A golden oldie this is my all-time personal favourite exercise. It's still one of the best upper body exercises going and can be performed just about anywhere that has a floor :)

Again, like pull-ups the variety is make them so great. Try mixing it up with wide grips, close grips, inclined, one-armed, and anything else you can think of. This will keep your body guessing and force it to get bigger and stronger.

Doing push-ups on your knuckles not only helps you to get stronger arms but can also save your wrists from injury. Make sure you use a mat underneath to prevent scuffing your knuckles.

The key to success with push-ups is consistently increasing the number you do each time and performing them regularly, with variations included. You'll be amazed at how quickly your body responds.


If you're struggling to put together your own workout program to get stronger arms, then check out this free 6-week hardgainer workout video that will show you exactly what to do starting today How To Get Stronger Arms.

Discover how to overcome your "skinny genes" and pack on pounds of strong lean muscle mass quickly with these detailed workouts and meal plans No Nonsense Muscle Building Review

Article Source: http://EzineArticles.com/?expert=John_Wheeler

How to Get Six Pack Abs in a Month

If you want to get six pack abs in a month and are wondering whether this is possible, the answer is that it depends on you and how much excess belly fat you have. If you're 30 pounds overweight, there is no way that you will have six pack abs in 1 month. You will simply not be able to shed enough belly fat for the underlying muscles to show.

Now we come to the true way to get six pack abs: remove enough belly flab for the stomach muscles to show. You see, the basic shape of our stomach muscles is in the form of the 6 pack. But we need to be very lean for this to show. So, in order to really get sexy abs, you need to get lean. How strong your abs are comes a distant second in its importance.

So, if you have just 1 month to get a six pack, you need to concentrate on burning the most belly fat as possible. This can be done by doing intensive workouts and watching your diet. Unless you do both, you will not succeed.

By working out intensively, I'm talking about doing hard cardio exercises which really push your body to exertion. Lay off the elliptical machine and try some running or rowing. You need to get out of your comfort zone and really get the heart pumping. Of course, if you're totally out of shape, you need to do this gradually.

But you will also need to do strength workouts. This will help you increase muscle mass which in turn boosts your metabolism to a higher level and helps you to burn more calories faster. It doesn't matter which body part becomes more muscular. Your body burns fat as a single unit and not from specific body parts.

If you want to get six pack abs, more muscles will help to get rid of that belly fat.

If you workout 3-4 times a week, make sure to be active for 30 minutes each day (an evening stroll will do nicely), and watch your diet by avoiding fat and sugary foods, you will see excellent results and get the sexy abs you desire.


To read how you can get great abs fast, visit this webpage:
Truth About Abs Program.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter. To read more tricks on how to lose stomach fat, go here: http://BurnMyBellyFat.com

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Bodybuilding, Weightlifting And Powerlifting - What's The Difference?

Building muscles, getting stronger, losing weight, toning your body - all are common and valid reasons to start working out with weights as part of your exercise program. But while weight training should always improve your general fitness levels, different types of workout routines are better for different fitness goals.

At it's most basic level, these different styles of working out with weights can be divided into three basic areas - bodybuilding, powerlifting and weightlifting. It can get confusing to those first starting to work out, both because of the vast array of workout routines and because even the mainstream fitness magazines tend to use the category names interchangeably. So before you start working out with weights, it's important to know the differences between these three and when each style is best for you and your fitness goals.

Bodybuilding Workouts

While often used generically to refer to any exercise using weights, bodybuilding is specifically aimed at building the biggest lean muscle mass possible given that athlete's genetic makeup. While some strength gains and body fat weight loss will usually occur, especially at first, these are neither the main goal nor the primary function.

Exercise repetitions for this goal usually range in the 8 - 15 reps range, repeated for 3 - 5 or more sets of reps. Time between sets should be kept short, in the 30 - 45 seconds range. This style of training focuses mostly on increasing sarcoplasm, the liquid component of each muscle. Latest research indicates time-under-tension is emerging as the most important part of this process, hence the short breaks between sets. Also, some bodybuilding style variations include moving the weights more slowly, either in both directions or just on the negative(lowering) half of the exercise in order to increase the total time under tension.

Symmetry is very important in bodybuilding, so bodybuilding routines are designed to work the entire body with an eye to correcting any imbalances in size or appearance. While some muscle size imbalances are due to genetics, focusing more on the smaller, undersized muscles while going a little easier on those that develop quickly for you can help you achieve a more symmetrical appearance. Generally speaking, bodybuilders use a mix of compound exercises and isolation exercises to keep their muscles working constantly to adapt, forcing them to grow in the process.

Powerlifting Workouts

Unlike bodybuilding, powerlifting workouts are less concerned with building muscle mass and focus much more on building strength. Getting stronger requires lifting heavier weights - growing to lifting MUCH heavier weights as a powerlifter's abilities and strength progress. Lifting very heavy weights for fewer reps builds the myofibrils, or 'strength cords' that run through your muscles.

If you've ever watched a strongman competition you already know of the incredible poundages these people are lifting, and the powerlifting sport is not limited to men - more and more women are enjoying the sport as well! But along with the much heavier weights comes a lot more responsibility to yourself to ensure your form is perfect and that you use every safety precaution available. No matter what your level, it is never advisable to do a powerlifting workout by yourself - if your training partner and spotter doesn't show up, use higher reps and lower weights for that day's workout.

Powerlifting routines also require more rest between reps, sets and workouts due in large part to the effect of that extreme exertion on your central nervous system. That applies to nutrition and sleep as well - you'll need a lot more calories and at least 8-10 hours of sleep a night while on a powerlifting cycle to avoid overtraining and overtaxing your system.

Powerlifters do as many or more sets than bodybuilders, but due to the heavier weights, by necessity the reps are limited. Normal powerlifting rep ranges are in the 3 - 6 rep range, and it's not unusual to see a powerlifter doing 1-rep-max sets, or single reps using as much weight as they can manage while being too heavy to allow them a second rep in that set. Leave the 1RM sets to the experienced powerlifters though - they hold far too great a risk of serious damage or death for even an intermediate athlete to make it worth doing them.

You may well see some muscle size increase and burn some body fat, especially at first, but don't expect lean muscle mass gains to keep pace with your strength increases - powerlifting is all about strength and any other benefits are ancillary.

Weightlifting Workouts

Weightlifting is the most generic of the three titles, and can also be applied to powerlifting and bodybuilding routines, especially when either is just part of an overall long-term weighlifting plan. But for the purposes of this article, we'll use weightlifting as the type of routine aimed mostly at achieving a better overall fitness level - getting somewhat stronger, building some lean muscle mass, toning your body and burning some body fat.

As such, general weightlifting plans help reach the fitness goals of a much wider slice of the general population - those not looking to become professional and/or competitive athletes. While all workout plans should start with light weights, general weightlifting routines should never hit the weights used in powerlifting and usually doesn't require drastic adherence to specific sleep and nutrition plans required of serious bodybuilders and powerlifters.

Since your goals are less extreme and cover a broader scope, it should be easy to see the weight used will usually remain below the other two types of routines, and the rep range will be between the two. Using moderate weights for 8 - 12 reps per set with 3-4 sets for each exercise will keep you evolving to be closer to your goals. Pay strict attention to proper exercise form and only increase the weight you're lifting on any exercise when you can complete all your reps for every set in perfect form.


D. Champigny is a certified personal trainer and the publisher of FlirtingWithFitness.com. Be sure to follow him as @FlirtingFitness on Twitter.

For up-to-date information on building muscle, burning fat, proper nutrition and other fitness and exercise information, surf the thousands of articles on those topics available at FlirtingWithFitness.com starting right now!

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Mixing Bodyweight Exercises With Weight Training to Get Truly Ripped Abs

Depending on your goals you might want to throw a bodyweight routine in with your weekly workouts. Personally, I train for aesthetics, health, power, and speed, but my ultimate goals is to look good. I don't compete or anything, I just train as a hobby and stress reliever, but that doesn't mean I am not extremely committed to my fitness.

About one year ago I felt like I was really plateauing physically and was having trouble getting the lean physique I wanted. My training was pretty stream line, sticking to compound lifts on a chest, back, and legs training split and I was putting on serious size and strength from these great classic lifts. Now I was strong and felt great but I didn't quite have the look I desired so I had to rethink my approach to training. I decided to mix some bodyweight exercises in with my weekly training routine. At first I would incorporate some push ups, and burpess after my workouts, attempting to burn as much fat as possible.

This method really didn't work very well, after a strenuous weight lifting routine body weight exercises were basically out of the question from the intensity of my lifts. So I had to rethink things once again. The new plan I came up with was to dedicate one day a week and do a body weight only workout. I chose Friday for my bodyweight domination day and stayed on the routine regularly and I began to start loving Fridays. This is where my physique really jumped to the next level and I realized I had stumbled upon quite the discovery. Weight Lifting was maintaining my size and strength but the body weight routine was what was really ripping me up.

Now you might wonder why you shouldn't just do bodyweight routines alone but it varies from person to person. If you want to gain strength and mass than you must incorporate some heavy compound lifts in your training but if you are content with your mass than bodyweight exercises should be all you need. For me I like to have a good amount of muscle on my frame so regular weight lifting is a must or my body won't maintain the mass.

The moral of this story is that bodyweight training is the secret to being disgustingly ripped. I live by the following bodyweight exercises for my bodyweight only days:
Push Ups(all variations)

Pull Ups and Chin Ups

Dips

Burpees

Hanging Leg Raises

Use only these exercises for an entire workout of about 20 sets and you'll be amazed at the results. Like I said it depends on your own personal physical goals to integrate bodyweight training in with your regular routine. For me I do 1-2 days a week that are entirely bodyweight oriented but if I was content with my muscle mass I would only do bodyweight. Lifting will help build and maintain the muscle mass you want but bodyweight training is the perfect tool for that cut up physique you desire. It just forces you body into fat burning overload and tones your muscles perfectly along with your abs.

The funny thing is the bodyweight exercises I listed above are some of the most fundamental exercises done in the gym but give you incredible results. I can't say this is going to be universal tool for all to use seeking a lean physique but for those who are getting close to the finish line and need that extra push to get over the edge bodyweight could be your answer. If you find yourself trying every possible method to become leaner and aren't getting the results you want than you should try adding a bodyweight workout to your routine, it has helped me get the leanest I have ever been in my life.


If you would like to take a look at some of my bodyweight routines for getting your physique truly ripped and learn about the changes I made i my diet to get my bodyfat below 7%, you can take look at this page the shows you how to train like an NFL athlete http://www.squidoo.com/NFLabs

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Deloading In Your Weight Lifting Program

For the most part, lifting heavy is is the way to go. Most people don't challenge themselves enough in the weight room and consequently, don't see the results they are looking for.

The body responds best to change and variations in lifting routines. Regular changes in weight, volume, exercise order and muscle groups worked is the most effective way to achieve your desired physique.

However, it is also extremely important to have hard weeks and easier weeks. The easier weeks are called Deloading. Deloading is when you decrease weight and increase reps approximately every 4 weeks in your lifting program, for one week. Or when your body tells you it's time to take it easy.

Deloading is important because:

-The muscles need to break without having to take too much time off. You already have your rest days in between workouts. Deloading is a way to re-charge without having to take whole weeks off entirely.

-Heavy lifting for an extended period of time can overload the nervous system.

-Change and variety ensures success. Don't think of deloading as retrogressive. Think of it as a change in routine

-Prevents over training and mental burnout

-Increases progress

-Prevents over training injuries

-Increases motivation. Doing the same type of routine gets kinda stale!

For Example:

If you are training at a high intensity of 6-8 reps for 4 weeks then you need a deloading week. Increase your reps to 12-15 and decrease the weight and amount of sets. You are NOT training to failure. You are still training until it burns. Just not until you can't go on anymore. If you are training at an 80-90% intensity, a deloading week would be at a 55-65% intensity.

The two most important things to do to obtain a great body is to always challenge yourself but also give yourself a chance to rest, so you grow back stronger!

Lift For Results!


Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

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Best Arm Workouts to Build Muscle Fast - Hardgainer Tips

Best Arm Workouts to Build Muscle Fast - Hardgainer Tips

How long have you been trying to get 'guns' with no success?

If you try to follow the latest arm workouts in your standard 'muscle mag', it's pretty hard to get the results you want.

You see, most of those pro bodybuilders you see in there are on 'the juice!' (steroids)

But don't stress - here are the simple, tried-and-true muscle building techniques that have allowed MANY ordinary guys to pack on some serious mass to their upper arms, WITHOUT drugs or supplements. Follow along and you can too!

First, we will look at the best upper arm exercises for gaining muscle.

Next, we will put these exercises together into a couple sample muscle building workouts.

Finally, we will touch on proper nutrition and rest, which are ESSENTIAL to gaining muscle.

So, let's get started...

Step #1 - Best Arm Workouts - Best Arm Exercises

So, if you want to get 'big guns,' you have to do hundreds of curls, right?

WRONG!

Isolation exercises are great once you have already established a base level of muscle mass, but until then, we want to stimulate the growth of our arm muscles by hitting them with HEAVY compound movements.

Heavy Weights Stimulate Muscle Growth

Your muscles will not be fully activated by an exercise unless the weight you are moving is heavy enough to require MAXIMAL EFFORT.

In one study, researchers found that most moderate intensity exercises only caused the medial head of the triceps to activate. It was only when the weight was dramatically increased that the lateral and long heads of the triceps were activated.

As a general rule, the more weight you are moving with an exercise, the more that weight will stimulate your muscles to grow.

So, for now, skip those triceps pushdowns and bicep concentration curls, and instead focus on close grip bench press, weighted dips, weighted body rows, weighted pullups, and heavy dumbbell rows (skip heavy barbell rows since they can place excessive strain on your lower back).

Step #2 - Sample Arm Workouts

Believe it or not, you should DEFINITELY include a heavy, total body lift such as the deadlift or squat in your workouts for the upper arm.

These lifts cause the body's anabolic (muscle-building) hormones to be released, priming your body to respond to the workout by packing on muscle mass.

Be sure to get some instruction in proper form (check YouTube for some excellent tutorials).

Workout #1

After taking 10 minutes or so to warm up (do some bodyweight squats, easy sets of pushups and pullups)

1. Deadlift - 2 sets 6-8 reps

2.a.Weighted Body Rows - 3 sets 6-8 reps (superset this with the following exercise)

2.b.Weighted Decline (feet up) pushups - 3 sets 6-8 reps (use blast straps, a suspension trainer, or rings for greater difficulty)

3. Close Grip Bench Press - 3 sets 6-8 reps

This workout is more geared towards the pushing movements, focusing more on triceps and shoulders.

Rest a couple days, and then...

Workout #2

Warm up, then...

1. Squat - 2 sets 6-8 reps

2.a. Weighted Pull ups - 3 sets 6-8 reps (superset this with the following movement)

2.b. Handstand pushups or Military Press (dumbbell or barbell) - 3 sets 6-8 reps

3. Hammer Curls - 2 sets 6-8 reps

As you can see, this workout is more geared towards pulling motions, and as a result, develops the biceps.

Ideally, you want to periodize intensity of your workouts as the weeks and months go by (and even during a week of working out). Do a Google search for "micro-periodization" for more details on how to plan this.

Step #3 - Rest and Diet for Maximum Muscle Gain

Proper rest and recovery is ESSENTIAL to gaining muscle with your arm workouts. Remember, you grow while you are recovering, not while you are working out!

One problem that many hardgainers have is NOT RESTING ENOUGH between workouts. So train hard in brief, intense sessions, then rest and let your body bounce back.

Sleep

Get at least 8 hours of sleep per night. Sleeping less than this reduces testosterone levels and thus harms your muscle growth.

Diet

Eat around 20 times your bodyweight in calories - if you are 150 lbs, eat 3000 calories per day.

1 gram of protein per pound of bodyweight is a good rule of thumb, as is getting 20-30% of your calories from fat and 2-4 grams of carbohydrate per pound of bodyweight.

Keep track of what and how much you are eating so you can adjust your nutrition as you go along.

Summing it all up...

So, now you have a good idea of what are the best arm exercises for maximum muscle gain. You also have a couple workouts to try out, and know how to take advantage of diet and rest to optimize your lean muscle mass building.

All that's left for you to do is get out there and do it!


See how you can build lean muscle mass in less than 3 hours per week.

Download my latest ebook, No BS Muscle Building Secrets, FREE for a limited time.

Take care and good luck!

-Ian

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The Best Upper Arm Exercises

Throughout the centuries men have always wanted huge arms to impress people and women have always wanted lean and toned arms without the flab. Everyone seems to struggle with this at one time or another in their workout life. It should not be that difficult but there is more to it than just lifting weights for upper arm exercises. So here is my take on this concept and what every man and woman can do to help themselves achieve their best looking arms. The concept is a two-step approach which consists of exercises and diet management.

The first thing you need to accomplish is to pick a goal for your arm exercise routine. The two obvious goals are to either get huge defined arms or lean and toned arms. The approach is vastly different and below is a typical workout regimen for either goal.

UPPER ARM EXERCISES TO GET LEAN AND TONED ARMS:

If you have flabby arms with a lot of fat and skin then the workouts you need to accomplish are two-fold. The first part of your exercise regimen will have to start with a cardiovascular routine. I recommend a routine that is a high intensity interval training. For example, if you are working out on the elliptical then try to adjust your intensity every 2-3 minutes from a low to high level or a high to low level. This will allow your body to keep guessing which way you are going with the intervals and then it has to work harder to get the workout done. Burning off the fat will enhance your upper arm exercises and help accomplish your goals. Further, you should adjust your cardio from one exercise to another, such as from elliptical to treadmill to biking, etc...

Next, you need to workout the muscles of the upper arm to get the results you desire. The above cardiovascular routine will help burn fat off the arms and then the weight exercises will increase the strength and size of the arms. This result will lead to lean and toned arms with less flab and more definition.

The upper arm exercises I recommend to begin with are as follows:

BICEP EXERCISES:

This is the muscle on the top of the upper arm.

Each exercise is for 10-12 reps per set for 3 sets. However, the Three Part Bicep Curl, which is 18-24 reps for 3 sets.

1. Alternating Dumbbell Supination Curls. Begin with a dumbbell weight you can handle and hold it with your palms facing behind you. As you curl the weight up rotate your arm to where your palms are facing you. Pause at the top and give an extra squeeze with the bicep. Then slowly lower the weight back to where your palms are facing behind you and repeat.

2. Isolated Dumbbell Curls. If you have a weight lifting bench then put it at an incline and take a weight you can handle effectively. Bring yourself to the top of the inclined weight bench and stick the top of the weight bench in your arm pit. You may have to bring a stool to the weight bench so you can sit on the stool with your arm over the weight bench. This will allow your arm to lower onto the weight bench fully. Then without taking your upper arm off of the bench, curl the weight up and as noted above give an extra squeeze and pause at the top of the curl then slowly lower the weight and repeat.

3. Three Part Bicep Curl. Begin with a lighter weight than what you would normally use. Have the dumbbells at your side with the palms facing outward. Curl the weight up halfway and then lower it back to the starting position at least 6-8 times. Then start with the weight halfway curled up with your hands sticking out in front of you. Now curl up from the halfway starting position up to the top and then lower back only to the halfway point and repeat at least 6-8 times. Finally you can then curl from the bottom to the top 6-8 times for a total of 18-24 reps.

TRICEP EXERCISES:

This is the muscle at the back of the upper arm.

Each exercise is for 10-12 reps per set & perform 3 sets per exercise.

1. Closed Grip Bench Press. For this exercise you start with either dumbbells or a barbell with the proper amount of weight for you to use. Keep your hands as close to each other as possible and perform a bench press workout emphasizing on the tricep extension.

2. Tricep Extensions with Dumbbells. For this exercise start in a bent over position and pick a weight that you can handle. Keep your arm from shoulder to elbow locked in against your side and then bend your elbow towards your head and then extend behind you to a full extension position.

3. Overhead Extensions. For this exercise pick a weight that you can handle. In a standing position raise the dumbbell overhead with your arm completely extended. Then bend at the elbow and lower the weight behind your head and then extend it back up to the starting position.

Perform the above exercise routine at least twice per week mixed in with the cardio routine 3 times per week.

UPPER ARM EXERCISES TO GET HUGE ARMS:

For these exercises you should perform 5 sets in a stepwise fashion of starting with lighter weights and progressing to heavier weights. Each set will work the arms muscle fibers differently to gain size, strength and mass. Perform the exercises with the following reps 12,10,8,6,4 With each progressive set you need to increase the weight accordingly so the last rep is very difficult.

BICEP EXERCISES:

1. Barbell or Dumbbell Curls.

2. Alternating Dumbbell Supination Curls

3. Preacher Dumbbell or Barbell Curls

4. Hammer Curls. Pick your weight and hold the dumbbell in your hand so your arm from elbow to dumbbell looks like a hammer. Your fist should be knuckles to the outside and fingers to the inside.

TRICEP EXERCISES:

1. Closed Grip Bench Press

2. Bent over Tricep Extensions

3. Overhead Tricep Extensions

4. Lying Down Tricep Extensions. Lay down on a bench and hold the dumbbells straight up to the ceiling. Then lower them to your forehead and then extend at the elbows to a full extension for one rep.

The most important part of this workout is to drink or eat a light snack about an hour before the workout with fast acting carbohydrates. This will allow the energy you need to finish the exercises. Once your workout is over you need to drink a post-workout protein shake with protein and carbohydrates. This will give the muscles the nutrients they need to grow. Further, don't forget to rest as your upper arm muscles will grow when you rest.

DIETARY MANAGEMENT:

You should have a healthy diet with lean meats, vegetables and complex carbohydrates. Look at portion sizes as they should be the size of your fist or palm of your hand. You should eat at least every 3 hours to keep your metabolism elevated to help with burning fat calories. Your intake of protein is the most crucial as you should consume at least 1 gram of protein per pound of body weight. The rest of your caloric intake should mainly be with green vegetables and complex carbohydrates.

This should be a good start for your upper arm exercises to either help with getting lean & toned arms or huge upper arms. Now you have a dietary start, a cardio exercise routine and most important a weight exercise routine. Start today and get the upper arms you want.

For what it's worth,

Dr. B.

You can check out more information on diet and exercises for healthy weight loss at http://www.healthyweightlossasap.com.


Dr. Begovich is a physician dedicated to helping everyone achieving their weight loss goals. He is a practicing rehabilitation physician and expert author at EzineArticles and other sites. If you liked this article, then check out others at [http://www.healthyweightlossasap.com]

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How To Build Bicep Muscle Fast

If you're wanting to know how to build bicep muscle fast, then this article will give you some simple to use tips that you can start putting into action today.

Most all of us want to get bigger arm muscles, but it seems that for many people, no matter how many exercises they do, their arms stay about the same size. Why? Well, it's generally from training the wrong way. Here's why.

The way to build arm muscles in any muscle work outs is to add enough weight until it interferes with your form. Don't worry if you don't understand, I'll explain more on that in a moment. The way to build big powerful biceps is by lifting more weight. You can't expect to do three sets of curls with a light amount of weight and see any growth. You'll need to push yourself with heavier weights to get the results you're looking for.

When setting up a bicep workout routine you'll want to incorporate 3 sets of 6-8 reps each. I use 8 reps myself, but 6 will also work. You want to use enough weight so that your form is still good on the last set. If you're using too much weight and your form gets sloppy from overdoing it, your results will suffer as well.

Another thing to keep in mind with any muscle work outs is to not overwork the muscles. This includes your biceps. You only need to work out twice a week. I've seen guys work their arms 4 days a week and it's overdoing it. When you overtrain, you're not allowing your muscles the time they need to rest and build back. This is true for all muscle groups. Contrary to what you might think, working your biceps too many times a week will actually take away your results.

The next question most often asked is what type of arm muscle building exercises work the best? Here are 3 basic bicep exercises that are known to produce muscle gains:

Alternate Dumbbell Curl - If you want to know how to build bicep muscle fast, this is the exercise for you. As your doing this routine, be sure to let your body sway a little bit in order to build up some momentum. This allows you to use more heavier weights and increase your results.

Barbell Curl - This is also a good exercise to get more muscle growth. Concentrate on using more of your arms than letting your body do the work.

Inclined Dumbbell Curl - By using an inclined bench for dumbbell curls you are able to focus in on the biceps specifically during this exercise.

If you're wanting to know how to build bicep muscle fast, put these bicep tips into your weight training routine and you should start seeing results in a quick amount of time.

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Terry Edwards has been an avid bodybuilder for over 10 years. If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, as well as get your own FREE 7 part muscle building mini-course [http://www.Muscle.infofroma-z.com], go to: [http://www.Muscle.infofroma-z.com]

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4 Benefits of Whey Protein Powder in Your Diet

When there's no pain, there's no gain. If there's a will, there's a way. These are motto's that can build you up into exercising everyday of your life. But what is that way, really? Why not start a lifestyle with "whey" as part of that routine and put some whey into your life.

Whey is a by product of cheese from cow's milk wherein whey protein can be isolated from whey that produces these two major types - concentrate and isolate whey protein. Although it's a form of a dairy product, don't squirm yet because this contains a low level of both fat and cholesterol which is a perfect supplement for a low fat diet. The concentrate form is different from the isolate one because it's cheaper and affordable compared to the latter. These two differs from price because they also have different biological value where isolate contains a protein value of 92% to 97% and concentrate with 75% to 85% protein quantity. Although it shows that the quantity difference of protein is only very little, it will now depend on the client which better suites their needs.

Here are the great benefits of Whey Protein Powder in your diet:

1.It provides an ample amount of protein that is substantial to the body's muscle tissue during sports such as weightlifting or bodybuilding. It is most popular to people whose activities demands higher protein consumption.

2.It strengthens the body's natural immune defenses. Studies have showed as well that it aides in the prevention of diseases like cancer.

3.An individual under increased physical activity was said to recover better and gets a higher energy boost during extreme workouts with whey protein intake. It's a safer energy booster and provides an excellent amount of protein for larger muscle areas.

4.To individuals under controlled diets and weight loss program, whey protein is a good source of low level calories and does not give an upset stomach.

Enhancing your diet with whey protein products is a personal choice. It is whether you need the concentrate or the isolate form, the quality or the cost effective alternative. Know how it can be useful for your daily routines and well being. Bodybuilders rely on this good product to sustain an appetite that won't wear out easily during workouts. To the calorie conscious group, whey is a way better supplement to get the low fat diet. A chance of gaining the protein amount needed is high and worthwhile. This is truly a win-win product and highly practical choice ether way.

This product is available in different flavors at reasonable prices. Find time and surf the net because the best deals are found in there with a lot of competitive prices to choose from for your money value. You can also buy them at local health stores and fitness centers whenever you feel the need for a power up of energy or while you workout. What better way but to go all the whey.


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Nutrition & Hydration For Cross Country Training

Pre-race diet - Around 30 minutes before beginning a race, get one or more "Little Debbie" snack cakes (or equivalent) and eat about 200 - 350 calories worth. In most cases a single package will do. Good choices can include an oatmeal cream pie, a large size fudge brownie, or one twin pack of nuttie bars. This will put a nice concentration of carbs into your blood stream just in time for your event. This also assumes that your event won't be longer than 20 - 25 minutes. For longer events you will have to juggle with your diet some and maybe even eat a second helping in the minutes prior to the event (such as a marathon or 10k run). For really long runs such as a marathon, you will have to consider eating at regular intervals throughout the run, but that's another story.

Pre-race hydration - During longer events you will have to concern yourself with proper hydration so you don't suffer from dehydration during the race. Generally your stomach can absorb about 1 liter of water per hour. Cold fluids will absorb faster than warm fluids so you should always drink cold fluids when possible. A sports drink such as Gatorade or PowerAde is good during and just prior to exercise because they contain a balanced blend of electrolytes and carbs. For shorter events (30 min or less), you are not likely going to suffer from any dehydration from the event itself and you may be better off not drinking in the minutes prior to these events or you might suffer from stomach bloat, which can affect your performance more than being a little thirsty. For these shorter events, plan on completing your hydration fully 30 minutes prior to the event. The idea here is that you want your stomach to be mostly empty come time for the event to minimize any discomfort that may occur.

Pre-workout diet - Since your workout will typically take much longer than a 3.2-mile race, you will have to concern yourself with food and drink while working out. Generally the same rule for not eating regular foods in the 2 hours prior to your workout applies. As in the race scenario, you will want to eat a high carb snack (200 - 350 calories) about 30 minutes prior to working out. You will also probably want to eat about ½ a Little Debbie snack cake in the minutes just prior to working out. A good time for this is just after your stretches and just before your workout.

Food and drink while working out - During your workout, you should consume a high carb snack of about 150 - 200 calories every 30 minutes or so. In most cases you can achieve this goal by drinking about 16oz of Gatorade or PowerAde and eating ½ a Little Debbie snack cake. You won't want to try to get all your calories from just a sports drink or just a snack cake because you will either wind up getting dehydrated or bloated. You should attempt to strike a balance between the two. Doing this will provide a steady supply of carbs to fuel your muscles while you are exercising.

Post-race or workout recovery nutrition

Perhaps the most misunderstood aspect of fitness training is what to do during the two hours after a hard workout or race. Do it right and you will find yourself ready and refreshed to start your next day's workout with a minimum of soreness and fatigue. Do it wrong and you will be hating every moment of your daily practice and your performance will suffer considerably.

For starters you will NOT want to consume any fat during the 2 hours after your workout! This means ZERO calories from fat. What you want is to consume a proper balance of protein and carbs to stimulate proper insulin production and replenishment of glycogen in your muscle cells.

My prescription is to drink a pure protein drink with about 24 - 30 grams of whey protein powder in it. You will want to use whey protein instead of other types because it has been proven to be the most effective when it comes to muscle recovery. You will also want to be sure that your drink does not contain any other "performance enhancing" supplements because these not only increase the cost of the protein powder but are also useless when it comes to post workout recovery.

Next, you will want to drink about 24 - 32oz of a high carb drink. Excellent examples would include Hawaiian Punch (any flavor), Hi-C Blast (any flavor) or Sam's Choice Lemonade (Wal-Mart). You should read the labels and be sure that the drink has at least 120 calories per 8oz serving. Be careful to avoid the "Low Carb" versions of these drinks and you will find that some of the lemonades will have fewer calories than their fruit flavored counterparts.

Do not even think about consuming Gatorade or PowerAde for your post recovery drink. The reason for this is that they are quite low in carbs (typically about 50 calories per 8oz serving) and while this is ideal for during a workout, this is not anywhere sufficient for a post recovery drink. Think about it, you will want to consume about 400 - 500 calories of carbs during your post recovery drink and trying to do this using Gatorade will require that you drink something in excess of ½ gallon in less than an hour. Unless you are a camel by design, this will probably have you barfing all over the place before you even get through!

The idea here is that you will be wanting to speed the maximum amount of carbs into your bloodstream so that insulin can convert these carbs into glycogen and infuse this glycogen back into your muscle cells as quickly as possible. It has been proven that there is a 2 hour window of opportunity immediately after a workout where your body will perform this task at its fastest. Wait 'til after this window of opportunity and it might take a couple of days or more for you to fully restore this lost glycogen, so you can see that time is of the essence!

Whatever amounts of protein drink or carb drink you consume, it is very important that you maintain the proper percentages of protein vs. carb when you do this. You will want this to balance out at 20% protein and 80% carbs (by weight in grams). In the above example you will see that the 8oz protein drink made from one scoop of whey powder (24 - 30 grams of protein) is in proper proportion to the 32oz of Hi-C drink (about 100 - 125 grams of carbs). Obviously you will have to play with the proportions a bit to compensate for the fact that the actual amount of carbs varies from drink to drink but the math is quite simple to figure in your head.

The scientific reason for the above proportions is that it has been proven that adding a 20% protein mix to your carb intake will just about double the insulin response in your body. This is critical in that it is this insulin response that performs the actual conversion of carbs into glycogen and injects the glycogen straight into your muscle cells. It has also been found that fat will inhibit the insulin response and poor glycogen recovery will be the result.

In addition to the above mentioned drinks you might want to consider taking a couple of multi-vitamins to replenish critical elements to help with muscle regeneration. For your evening meal you should try to eat more complex carbs in the form of pasta, rice, breads or cereals. Balance this with a serving of protein in the form of chicken, fish, or beef as well. For your breakfasts you should eat a balanced blend of carbs and protein. Healthy examples include bagels, eggs, cereals, toast, sausage, bacon and the like. Avoid sugary breakfasts such as Fruit Loops or Pop Tarts. Also, you may find that too much in the way of fresh fruit or fruit juices can cause stomach cramps and diarrhea, which is no fun. Only you will know whether you can handle large amounts of fruits as part of your diet. You should also fill out your diet with a good mix of vegetables as well.

Generally, you will want to make complex carbs as part of your meal plan for breakfast, lunch, and dinner. You should only target the simple carbs (snack cakes and fruit punch) for the time period surrounding your workout. Follow these guidelines and your athletic performance will be better than you can imagine.


Albert Dewey

Creator of The Auto-Corner System: The world's most advanced utility for the Used Car Dealership, bar none! -- http://www.auto-corner.com/docs/features.shtml

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