Archive | October, 2015

Building Muscle for Women – Female Bodybuilding Tips

Some people are still saying that bodybuilding is not meant for women. This is a big lie because women too want to have a strong, sexy, curvy and an attractive body.

Women find it more challenging to build huge muscles than men. This is so because a major hormone present in men that helps to boost muscle growth is not present in women. So women will have to work harder in order to achieve the same results with men.

Since what most women want is to build a curvy, strong and sexy body with a little muscle, it will be easy for them too if they follow the right tips. Women don’t really need to build huge muscles except those who want to participate in bodybuilding contests.

To get a desired female bodybuilding physique, take note of the following tips:

1. Eat the right foods: This is a major secret of achieving good results with little efforts during workouts. If you do your daily routines correctly and you are not eating the right foods in their correct proportion, you won’t be able to achieve your desired result. Some of the best foods that aid muscle growth are:

– Carbohydrate foods; you need them for constant supply of energy during workouts, if you ignore them your body will be weak and you won’t be able to do your routines. Examples of good carbohydrates are whole wheat bread and brown rice. If you are over weight you need to eat little of carbohydrate so that your body will be able to use it up completely.

Protein foods; they are the most important muscle building foods. This is so because protein is responsible for repair of worn out tissues and for building of muscle. Your body needs a constant supply of this nutrient. You should eat it every 4 hours and drink lots of water. Examples of recommended protein foods include beans, chicken breast without the skin, turkey and tuna in water.

– Healthy fat; even if you are over weight, you still need fatty foods for normal body functioning. But this time you should eat only healthy fat, they are easily burned out. Examples are olive oil, coconut oil and avocado. Do not eat groundnut oil, animal fat or palm oil.

– Vegetables; this is another bodybuilding food, you can eat lots of green vegetables because it contain less calorie.

2. Look for a good workout routine and follow it: This is also another good bodybuilding tip. If your routine is not giving you a good result, it is better to change it. Examples of good Muscle Building exercises that should be included in your daily routines are:

– Squats

– Weight Lifting

– Cardio workouts like running and swimming and

– Push Ups

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P90x Cardio X – A Routine P90x Workout Program

The P90x cardio x which is a part of the many routines in the P90x workout program helps improve your overall cardio vascular health and is effective in burning fat. However, due to its intensity, it shouldn’t be overdone and must be used sparingly along with other exercises.

The P90x Cardio x is truly beneficial for all those people who have become very health conscious off late. With obesity being a huge problem to tackle these days, more and more people are hitting the gym to stay fit. A good cardio vascular workout will help burn extra calories and will give you energy to keep going throughout the day. But sadly, not everybody has the time and some may not be able to afford to go to the gym. This is when the P90x cardio workouts come handy. The P90x schedule enables you to do your workouts in the comfort of your homes with the help of workout videos. The P90x is gaining popularity by the day.

One of the best available in the market today, the P90x cardio x workout is one among the many series of dozen workouts under the P90x schedule. These workouts are very intense and highly sweat inducing. The cardio x does not require any kind of equipments such as treadmills or elliptical trainers. It is very simple provided you follow the rules of the workouts consistently and it only calls for continuous physical activity for the entire period. If you are really determined, then nothing can get difficult. Although like any other cardio workouts, the P90x cardio x is a little extreme and fast paced. The cardio x can be used in different ways to meet your needs. It includes a whole lot of punch and kick movements mainly to develop and enhance your endurance power, flexibility and to improve your physical balance and coordination.

Although considered as an optional workout, the p90x cardio x can be added to supplement your other routine workouts. You could probably use cardio once or twice a week. Even though the cardio is low impact, some people find it very severe as the movements in this workout drives you to move a number of muscles and joints. There are also jumps, leaps, push ups and other side movements that results in a lot of sweating. Kenpo x, one of the routines in the cardio teaches you some great moves that helps to defend yourself and also keep good shape. Plyometrics is yet another workout under the P90x cardio x and is also called jump training as it involves a lot of jumps and is proven to improve your athletic performance.

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The Secrets of Muscle Building

If your are into muscle building and planning to incorporate it to your body building program, then it is now time for you to unveil its innermost secrets. Yes, certain secrets in muscle building are real. They are actually not “secrets” as of its literal meaning but have been termed one as it has been lost in all half truths   presented on muscle building masses. A good number of body and muscle builders were never able to learn them or learned them but eventually just forget them in the end. Having this goal in mind may also want you to be to teach each of your body parts with the greatest extent of resistance, with the fundamental exercises, and with the highest levels of intensity.    

When talking about muscle bodybuilding, the secrets for its successful program actually lies on its fundamentals: the more time spent on training, the more muscle mass you will be able to build and stronger you will become, as well as the more time you need for rest and recovery time.

Spending more time for training or training more often is a wise step for an effective muscle building. Since you are a starter, your body strength is not as forceful compared to advanced bodybuilders. Therefore your body doesn’t need ample time to recover from every workout. When working tobuild muscle fast, all things are equal. A pair of muscular legs that has been into an intense squatting workout with 450 pounds takes longer period to recover compared to a pair of muscular legs that has been squatting with 135 pounds. This is actually the reason why advanced bodybuilding trainee trains each of their body parts only once every after six or seven days. But still it depends on their training volume, intensity levels, and training split. 

The training split as one of the muscle building secrets is also very essential. Applying it to your routine will prevent you from over training. Without it, you are likely to build a little, if in case you’re lucky enough to develop any muscle mass.

Going back to the secrets on how to build muscles, as your routine progresses, you should also include targeting the most essential amongst the variety of muscle building programs, the basic exercises. Basic exercises are often taken for granted because of its simplicity and because it takes longer basic exercising periods before it shows significant results. However, it is the primary step and it is necessary. The most common examples of the basic exercises for muscle building are leg presses or squats, dumbbell bench presses or barbell, barbell and dumbbell curls, standing calf raises, and dips and lying tricep extensions.

While sticking to the aforementioned basic exercises with up to six intensity sets, carry it out with proper nutrition (plenty of protein), get sufficient rest and then you’ll surely see the results you have been working out.    

Our body is always unstable and the variables modifies. Whereas   the muscle building secrets and fundamentals and solid. You only have to apply some tweaks to fine the best routine the works well for you.

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The Best All Around Weekly Workout Routine To Build Muscle

What Is The Best All Around Weekly Workout Routine To Build Muscle?

There are many different approaches to weekly workout routines that will work to build muscle, as the most important thing with regards to building muscle is to stay consistent over the long term with whatever approach you choose to use.

However, through experimentation with various training modalities and philosophies, I have found what I believe to be the most efficient approach to building muscle that takes into account training volume and frequency in a way that allows you to stimulate your muscles more frequently, while at the same time maximizing your ability to recover from your workouts.

This balance between volume, training frequency, and recovery will allow you to gain the most amount of muscle in the shortest amount of time.

The Weekly Workout Routine I Use To Build Muscle Quickly:


Rest 1 minute between each set

Upper Body Push – 5 Sets of 10-12 Reps

Upper Body Pull – 5 Sets of 10-12 Reps

Shoulders – Rest/Pause (see explanation below)

Bicep/Tricep Superset (see explanation below) – 3 Sets of 10-12 Reps


Rest 1 minute between each set

Squats or Deadlifts – 5 Sets of 10-12 Reps

Calves – 5 Sets of 10-12 Reps

Each set should be stopped within 1-2 reps of failure, except on the last set of each movement, where it is okay to go to momentary muscle failure (except on squats or deadlifts, as going to failure on these movements is potentially dangerous).

Keep a training log detailing exercises performed, weight used, sets/reps and rest periods between sets. Make it your goal to increase your rep count by at least 1 rep for every movement every single workout. If you do this consistently, you will see gains and you will build muscle quickly.

Make sure you are picking compound movements such as bench press, bent rows, cable rows, dips and chin-ups for your upper body push and pull movements, as this will significantly increase the amount of muscle you will gain with this program. Keep the isolation movements to biceps, triceps and calves.

Once you start to see real progress, the temptation might be to increase the amount of volume you are performing for each movement, but try to refrain from this, as it can quickly overwhelm your central nervous system, compromise your recovery ability, and limit your progress.

Adding 1 or 2 sets to each movement is not the end of the world, just make sure you are tracking all your training data and if you notice your reps stalling or regressing, you will know that your training volume is outweighing your recovery ability. If this happens, just decrease the amount of sets you are doing per movement until you find the sweet spot for your body with regards to training volume and recovery.

Try this program out for eight weeks, and leave a comment below to let me know what you think. 🙂

*Rest/pause training is a method of training where you perform as many reps as you can until you hit failure, then rest 10-15 seconds, do as many reps as you can again, and repeat, for a total of 3 sets*

*Supersets are a training method where you perform a set of the first exercise, followed by a set of the second exercise with no rest in between. You would then rest the prescribed amount of time in between each superset before completing another one, until the exercise is complete*

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3 Awesome Kettlebell Cardio Workout Exercises!

If you are looking for a kettlebell cardio workout to change your training routine forever then you have arrived at the right place. If you are going to engage in a new hard style of cardiovascular training that goes way beyond the so-called traditional forms of aerobic training such as running and cycling then you have got to work with kettlebells. By now you may have heard of this ancient hard style device that has been widely used to build super fit bodies. This is why I am here to tell you about 3 tremendously effective lifts you can use with the kettlebell for some real cardiovascular fitness!

Kettlebell Cardio Workout!

1. Kettlebell Swings: The swing lift is the base and more commonly known strength endurance lift performed with the kettlebell. This lift is great for helping you to get a tremendous cardio strength training workout. This hard hitting exercise blasts all of the large muscle groups including your hips, glutes, back, shoulders, hamstrings, abs, and of course your heart! The lift is performed by you having to engage your hips and knees in a constant state of flexion and extension in order to create momentum to swing the bell back and forth like a pendulum. After only knocking out 10 to 15 of these in a row with a relatively heavy bell you will understand what I mean when I say CARDIO!

2. Kettlebell Snatches: The kettlebell snatch is a tremendous lift for core strength, leg power, hip strength, and shoulder strength. With all of this it is also a tremendously powerful exercise for helping you to develop the cardiovascular conditioning of a race horse! This dynamic lift is executed by you pulling the bell from between your legs up to a held locked position above your head in one smooth powerful movement. The bell is pulled from between your legs like a single arm swing and elevated to a high pull position with your arm by mimicking the motion of pulling back on a bow. Once the bell is at this high pull position then you can finish the drill off by vertically punching your palm towards the sky to lock it out. This lift is incredible for helping you to develop muscular and cardiovascular endurance while training the muscles of the posterior chain (hips, glutes, back, shoulders, hamstrings). I have always said that if you want to develop a dominant cardio workout, the ability to run somewhere fast, and punch someone hard then the kettlebell snatch lift is for you.

3. Kettlebell Jerks: The kettlebell jerk press is a wonderful exercise for helping you to develop shoulder, core, hip, and glute strength. This particular lift can be utilized for an impressive bout of cardiovascular fitness. As a matter of fact, even the best competition kettlebell lifters can go for minutes and minutes on end without ever resting or stopping a series of jerk presses. The lift can be executed a number of different ways, but for the sake of this article I will describe the single arm short cycle press. The short cycle press means that the kettlebell is cleaned and racked once at the chest and then followed by a series of jerks until the desired number or time is met. This is done by utilizing a “knee dip” to roll up onto the balls of your feet while simultaneously starting to vertically press the bell above your head. As the bell is moving vertically you will want to press your heels into the ground in order to push your body away from the rising kettlebell overhead. When you are finished from here simply stand up to finish off the lift.

If you haven’t already started to implement the 3 kettlebell lifts mentioned for your hard style cardio workouts then you are missing out. Take the time to learn more about these hard hitting cardio strength training drills and more by accessing the rest of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

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Cardio Workout for Weight Loss – No Sweat!

A cardio workout for weight loss is a great way to help you lose weight and at the same time build leaner muscles. Yes, losing weight means having to get up and do some physical activity. When losing weight, the best mantra to take is this: eat less; exercise more.

About weight loss

Before doing a cardio workout for weight loss, it is important to understand what weight loss is. People usually have the wrong impression that losing weight equals to being thin. This is presumption often leads to dangerous results.

In medical terms, weight loss is the reduction of one’s weight to one that is proportional to his body type. To get your ideal weight, you have to know your body mass index (BMI), or the proportion of your weight to your height. Some people are either too thin or too overweight for their height, both of which are unhealthy.

Healthy weight loss

Adopting a healthy weight loss program is the best way to go if you want to lose weight. Healthy weight loss entails eating less and exercising more. This does not mean that you undergo crash diets and other weight loss products.

Eating less simply means you decrease the amount of calories you intake. This means:

1. Replacing soft drinks and sodas with water.

2. Swapping whole milk for semi-skimmed, or semi-skimmed for skimmed.

3. Eating less lunch than usual.

4. Decreasing the intake of sugar in tea and coffee.

5. Having smaller portions of the food you enjoy.

6. Avoiding second helpings at dinner.

7. Cutting out unhealthy treats such as confectionery, sugary biscuits and crisps between meals.

8. Cutting down on beer and alcohol.

Also, exercising more helps your body burn the stored energy and excess fat. One of the methods of exercise is a cardio workout for weight loss.

About cardio

Cardio workout is an effective weight loss method. Together with dieting, cardio workouts help you build a leaner and fit body.

Before you undertake a cardio workout, you need to consult first with a dietitian or a fitness trainer to guide you in your activities.

How often should you do cardio?

Because cardio workout is essential for weight loss, you need to undergo cardio almost everyday. Some claim that the best way to do cardio is during the morning, before breakfast. Why is that? Because doing cardio with an empty stomach results in your body burning the stored fat, as opposed to it burning what you just ate.

How long should a cardio workout take?

A regular cardio workout for weight loss should take about 45 minutes to an hour. When doing cardio, remember to work on a progress level and take note of your training zone. Do not push for an ambitious cardio workout plan that will only result in you pushing your body beyond its limits.

A low-intensity aerobic exercise uses body fat as its primary fuel source. However, as you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. Pick up the pace so you can burn more calories.

If you do the following activities for 30 minutes, this is the amount of calories you can expect to burn:

Aerobic dance – 342 calories

Basketball – 282 calories

Bicycling at 15 mph – 354 calories

Boxing – 330 calories

Circuit weight training – 378 calories

Golf (carrying clubs) – 174 calories

Karate, tae kwon do – 834 calories

Running 8-minute miles – 446 calories

Swimming freestyle, 35 yds/min. – 248 calories

Tennis, singles – 232 calories

Walking, 20-minute miles, flat – 120 calories

Muscle toning

Aside from weight loss, cardio workout also helps you build leaner and toner muscles. Combined with strength-training and a healthy diet, a cardio workout can help you achieve a healthier and better body image in no time.

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Bicep Workout Tips And Tricks

It is a fact that most women find men with bulging biceps more attractive than men who have wimpy arms. Because of this, most men try hard to build up muscle mass on their biceps. That said, if you do not know how to build muscle mass on your biceps, it can be hard to make it happen. Fortunately, there are a few very simple things that you can start doing today to increase your chances of building bigger more muscular arms quickly and naturally.

The simple bicep workout tips uncovered in this article will help you to understand the fundamentals of building those muscular biceps that you want. Just like any other part of the body you want to create bicep workouts that specifically target your biceps. If you can get good at designing arm workouts that hammer your biceps with heavy weights, then you will be able to stimulate some new muscle growth pretty fast.

According to body building experts, the best bicep workout tips they can give you for building bulging biceps is to focus your arm workouts around your triceps. Your triceps take up a lot more room on your arm than your biceps. If you can make your triceps grow, you will instantly have much bigger arms.

You need to focus on your triceps before you concentrate on your biceps. A lot of guys get this wrong and spend way too much time training their biceps and not nearly enough time training their triceps. Since your triceps take up a lot more space on your arms than your biceps, the overall size of your arms is really just a direct effect of the training you perform for your triceps and really does not have too much to do with how you train your biceps.

If you really want to build big eye catching biceps, then you need to pay close attention to the next bicep workout tip. For the most part, your arm workouts should be structured around the arm exercises that allow you to train with heavy weights through a complete range of motion. If you really want to have big muscular biceps, then you must structure your arm workout in such a way that it will be focusing on training with heavy free weights and exclude the isolation style exercises which won’t allow you to train with heavy weights.

After you have a clear understanding of the bicep workout tips covered above, your next move should be to create a plan for an effective arm workout that stimulates muscle growth fast. The very first thing you need to do in making your bicep workout structure is to allot a specific amount of training time. Make sure that your bicep workouts so not exceed an hour, but set aside enough time to get in a good workout. I like to teach people to train their biceps for about 20 – 30 minutes at a time.

You also need to allow your biceps to recover between sets. 1.5 – 3 minutes of rest should be enough time for your arms to fully recover between heavy work sets. Structure your bicep workouts to have a total of 5 heavy work sets. While 3 or 4 heavy hitting sets is usually enough to stimulate new muscle growth, a total of 5 sets will really hammer your biceps and force them to grow.

If you’ve been having a hard time getting your biceps to grow, mix a few of these bicep workout tips into your regular arm workouts. While building bigger more muscular arms is not all that complicated, it does require some hard work and dedication. Commit to tweaking your arm workouts using the simple formula uncovered in this article until you begin to see some new muscle growth.

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How to Build Body Muscle – Gain 40 Pounds With This Guide For How to Build Body Muscle!

Though more people than ever have access to weight rooms, almost nobody has any clue about how to build body muscle! If you look around any gym, you’ll see people doing the wrong movements, using bad form, and not truly focusing on their goals.

This article will explain how to build body muscle through weight training and nutrition. At the end of the article, discover the best, most proven system for building muscle mass, and learn how you can gain up to 40 pound of muscle in 6 months.

Eat To Gain Weight

The most important part of how to build body muscle is nutrition. Unfortunately, this is also where most people mess up. People are either too scared to actually eat enough to GAIN weight, or they are too lazy to cook and eat that much food.

If you really want to make progress, you’re going to need to eat around 1.5-2 grams of protein per pound of your own body weight. This means that if you weigh 150 pounds, you get 300 grams of protein per day.

For the rest of your calories, consume quality sources of complex carbohydrates and essential fatty acids. Remember, if you want to know how to build muscle, you need to get enough calories to actually GAIN weight.

Train To Get Much Stronger

If you take a look at most bodybuilding publications, you’ll notice the “gurus” and “experts” giving advice that says you don’t actually need to get a lot stronger to build muscle. This is a lie! A stronger muscle is a bigger muscle, period, end of story.

If you really want to know how to build body muscle, you’ve got to get a lot stronger on compound movements like the squat, bench press, deadlift, and overhead press. These movements will allow you to use the most weight and gain the most strength.

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Kettlebell Swings – A Cardio Strength Training Workout For the Titans!

If you are serious about getting results and achieving both a superior strength and cardiovascular component within your workouts then you have got to include kettlebell swings into the equation. Kettlebell swings are a hard hitting strength and cardio workout. This single lift is second to none in offering you astounding results and will enhance your workouts ten fold.

If you have heard of the kettlebell by now then you know that this ancient strength and conditioning device has a reputation that is quite impressive. The great thing about kettlebell training is that it is primarily a movement oriented style of training. You see when you engage in whole body movements up against the resistance of the kettlebell you stand to achieve a very high level of fitness. This single exercise is the perfect combination of lifting that delivers to you an awesome cardio and strength training workout to change the landscape of your training program forever. If you are like me then your schedule gets hectic and trips to the gym don’t always happen due to family, work, and the weekly visits to the grocery store. You know exactly where I’m coming from. Yes, even though I am a strength and conditioning professional I am human too! I promise I’m not a robot, even though I would like you to think so. Anyway, the kettlebell swing fits perfectly into this chaotic lifestyle that most of us have. Time efficient, hard hitting, and getting results are what we want and I am here to tell you that kettlebell swings are here to deliver this for you.

The kettlebell swing is an awesome lift and can be performed in a number of ways. This lift can be done with both arms and a single bell, a single arm, or with a bell in each hand. Either way you are going to get a tremendous cardio strength training workout. To perform this lift you will need to place the bell or bells on the ground between your feet. Stand with your feet slightly wider than shoulder width. From here allow the bell or bells to hang at your groin with your body locked out at both your hips and knees. From here keep your shoulders retracted and perform the hip snap motion to drive the bells back and forth from between your legs up to chest level in an arc like motion. As you engage the lift make sure that you forcefully breathe with every rep while keeping your abdominal and core muscles tight. Forcefully “hike” the bell between your legs with every rep and drive your hips and knees through the lift to “lock out” at the top of every swing.

If you are wondering why this lift is such an effective cardio strength workout for the Titans then give it a try. This is an exercise that is sure to change the entire format or your strength training program. If you haven’t already taken the time to include kettlebell swings and other great kettlebell lifts into your workouts then you are missing out. Remember that most anyone can train hard, but only the best train smart my friend.

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The Best Weight Loss Workouts

Are you looking for the best weight loss workouts? There is one major problem with people who want to lose weight. No one has time to exercise. You will discover how to easily lose some weight after reading this article.

The truth about exercise is that you don’t need to spend hours upon hours at the gym. If you can just exercise for a few minutes every day this will teach your body to burn calories at certain times of the day. Follow these tips.

Weight Loss Workouts top tips

1. Do 30-50 stomach crunches or sit ups each day. This should not take you more than a few minutes.

2. Run or walk .5 to 1 mile 3 times per week. This should not take you more than 20 minutes.

3. Eat smaller meals more times per day. Instead of eating 3 large meals every day break those meals into smaller meals and eat 4-5 times per day. This helps you body increase metabolism and digest faster thus burning more calories.

These are just a few of the ways you can start losing weight. Remember, everyone is different and everyone will lose weight in a different way. Not all programs work for everyone because sadly most people give up on the system before it even has a chance to work. Don’t do this. Stay focused, stay fresh, and stay motivated and you will succeed.

If you follow these weight loss workouts then you can be sure you will succeed with weight loss no matter what diet program you choose.

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