Archive | October, 2015

Exercising at Home – Barbell Complexes For Cardio

For the last three years, I’ve mostly been working out at home. For a while, I continued going to a commercial gym as well but, eventually, I made the commitment to stop paying for a gym membership that I didn’t need and started working out exclusively at home.

To start with, I found the lack of equipment and machines difficult to do without. After a few months, though, it got easier. And before the first year was out I was enjoying exercising at home far more than I ever did in a commercial gym.

I soon found that there were in fact lots of different options for exercising at home, even if you’re concentrating on cardio, or aerobic training. Most people think that they have to invest in the same piece of equipment that they’ve always used in the gym but that’s not the case. I used to be chained to the Concept 2 rowing machine but I soon learned that there were other options to give me the cardio buzz that I needed.

Barbell complexes

One of the best ways to do cardio is to use barbells to create complexes. Some strength coaches refer to this as weighted cardio, or strength cardio.

Barbell complexes only really work if you are already comfortable using barbells as part of a resistance training programme. If you start grabbing a barbell and tearing through complexes before you’ve mastered the basic lifts, you’re going to suffer horribly because your form will deteriorate. First, get mastery over the basic lifts and only then think about complexes.

Here are a couple of key pointers, if you decide to use complexes as your cardio option:

  • Make sure that your complexes programme fits in with your resistance training goals. Don’t start ripping it up with complexes if your resistance training programme already has tonnes of volume in it or they will make you unhappy.
  • A good example complex might have 5 to 8 exercises of 5 to 8 repetitions each but everyone has their own sweet spot.
  • Choose exercises that you’re familiar with. I learned the hard way that complexes aren’t the time or the place to learn the good morning!
  • Put the harder exercises first. This makes it easier to use the same weight all the way through. E.g. you would want to place a deadlift or squat variation earlier than a press or a row.
  • Don’t put exercises that require lots of co-ordination too late in the complex. E.g. even if you can Olympic lift safely I wouldn’t include snatch or snatch variations too late in the complex as your form may get sloppy owing to fatigue. Doing them as a first exercise is great, however, if you are comfortable doing them safely.
  • Choose big, compound movements. You’re looking for whole-body recruitment here to burn calories and get the heart pumping. We’re not isolating muscles.
  • Emphasis the posterior chain. Think deadlifts, cleans and squats. This will make you a better athlete, a more upright human being and a stronger person. Birds will sing around you as you walk and flowers will grow at your feet. (OK, I made the last bit up).
  • Plan the transitions in your complex. You don’t want to be finishing a deadlift and transitioning to a squat, because this means you would first have to do a clean and jerk to get the weight over your head before you can then drop it onto your upper back. Deadlifts and rows transition well into cleans (or high pulls). Cleans (and high pulls) transition well into push presses or front squats. Presses transition well into back squats or good mornings.

My favourite complex is: Romanian deadlift, high pull, front squat, push press and good morning. This comprises purely compound movements, puts the harder movements earlier and transitions nicely all the way through.

Lots of options

I hope this short article has gone a little way towards showing you how barbell circuits can be used to do cardio or aerobic training at home.

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Muscle Building Foods – Eat Right to Boost Muscle Growth

If you dropped in here to read this article, you probably really desire a well defined, muscular look. Fitness magazines, movies, celebrities are all showing off bodies with shrink wrapped muscles. They are being described as shrink wrapped because the muscle definition is so hard and angular that the skin tightly wraps around the muscle, giving it a very attractive appearance. Perfect examples of shrink wrapped muscles are when you see pictures of six pack abs where the abs seems to have grooves around them.

Gone are the days when building meant that you bulked up to look like a mini hulk. Muscle building these days is far more advanced and it is not just the exercises that have advanced to new levels. Muscle building foods play an equally important role in helping a person achieve muscle building and sculpting targets. This article will give you a brief overview of some of the most important muscle foods that will allow you to reassess your diet and prepare a better one.

Eggs – Eggs are rich in protein and several vitamins and minerals that help in muscle building. In fact, eggs are the best source of natural foods that readily provide protein for the muscles. A few eggs a day will have a tremendous impact on your muscle building efforts and it should definitely go on your list of muscle building foods.

Almonds – Two handfuls of almonds a day will give you plenty of natural vitamin E that will help with really aggressive muscle repair. Almonds will work like a charm after a heavy workout, allowing you to recover in time for your next session. They are often even referred to as muscle medicine.

Salmon – Salmon is a great source of high quality protein that is easily broken down. It is also very low in fat and high in Omega-3 fatty acids that aid in muscle recovery just like almonds.

Yoghurt – The common misconception is that yoghurt is just a chick food. However, it can provide a boost of both carbohydrates and protein that will fuel muscle growth after a workout. Buy regular yoghurt with sugar as it will be able to provide you with an insulin spike that will minimize protein breakdown following a rigorous workout. Lesser protein breakdown will mean a faster muscle building process.

You do not necessarily have to spend a lot of money on muscle supplements to get the nutrients required for muscle building. Natural foods like the ones mentioned above can be more than enough.

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Weight Loss Exercise Info – The Most Productive Cardio Machines

In most gyms across the country, you will find an everlasting choice of cardio equipment. They have everything from ellipticals to stair climbers and stationary bikes to treadmills, from treadmills to stationary bikes to stairclimbers to ellipticals.

There is no doubt that a well-planned cardio regimen plays a major part in any fat burning workout program. However, it is hard to know which machines are the best and what criteria should one use to decide which ones are the most suitable and which machines should you focus on? Hopefully, you will find the answers to these questions in the weight loss exercise tips below:

Weight Loss Exercise Tips: What to Look for When Deciding on a Machine

1) Look for a cardio machine that does not require very many skills to use.

What this means is that you should look for cardio machines that are easy and mechanical to use. Do not overdo your cardio workouts by using the machines for an hour (or more); short and extremely intense workouts should be your goal.

For this reason, balancing on the machine and sustaining specific form during your cardio sessions must not be your main concern.

A better idea is to pick an easy and straightforward cardio exercise so that you can almost entirely focus on generating high intensity levels. This is hands-down one of the best weight loss exercise tips you will ever hear.

2) Operating the machine should be safe, with low risk of injury.

One of the most significant goals with regard to cardiovascular exercises and weight training is to always keep your joints and connective tissues healthy and strong. Injuries will bring even the most well-structured and effective sessions to an immediate halt.

Therefore, it is best to stay with a cardio machine that has less impact on joints and does not make more severe any injury you might already have.

Try experimenting with different machines and see how they work for you. A machine that produces any discomfort at all is one you want to avoid.

Weight Loss Exercise Tips: What Brand of Machine Should You Use?


Almost anyone, both beginners and seasoned users, can use a stair climber. Another low impact exercise option, the stairclimber allows you to stay focused on increasing the intensity of your workout. You want to avoid leaning on the handlebars, as this will lower the intensity of the exercise.


If you are going to carry out an interval-style program, treadmills are highly recommended. Treadmills are a great alternative to running outdoors; this is because their platforms are designed to produce less pressure on the joints. To increase the rigor of your workout, simply raise the platform up on an incline.

Upright Stationary Bike

One of the most straightforward machines, the upright stationary bike lets you put all your focus on reaching a high intensity level, without having to concern yourself with form. This is also a very low impact exercise, and it does not put pressure on your joints. Interval-style training is commonly recommended, and for this, stationary bikes are great choices as they are easily programmable.

Recumbent Bike

This allows for the same exercise choices as a stationary bike, but in a seated position. Sitting eases the pressure off your lower back. For anyone with lower back problems, this is a nice plus.

So, which cardio machines are the safest, most impressive fat burners? Hopefully, you have received your answer from the weight loss exercise tips you have been given here.

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3 Common Myths about Cardio Exercise

Cardio exercise, or aerobic exercise, is one of the most beneficial things you can do for your body. It is known to strengthen the heart muscles, improve respiration, provide muscle tone, reduce the risk of heart disease, and increase bodily energy and endurance. And there are many different ways to get cardio exercise, such as through aerobics, running, basketball, tennis, boxing, rope skipping, and dancing. So it’s not surprising that a lot of people are into cardio exercise. What is surprising is how even fitness buffs still believe in certain myths about cardiovascular exercise. In this article, I will examine some common myths about cardio exercise.

Myth #1: “You can burn off more fat if you don’t eat breakfast before doing your morning cardio exercise.” In fact, it is a bad idea to forego eating before doing cardio exercise, especially in the morning. That is because your body temperature is at its lowest during the morning hours, and so it will take you longer than usual to warm up and get your muscles working. And your body will not burn off more fat if you do your cardio exercise before eating breakfast. Your body actually works at burning off fat when you are sleeping. There are no significant benefits to going without your breakfast before doing your cardio exercise in the morning.

Myth #2: “You should do cardio exercise before doing weight training.” This is a very common myth, and even some of my past gym instructors tended to structure my fitness program so that cardio exercise would come before strength training. However, it is actually better to do the cardio exercise after a session of lifting weights! This is because doing your cardio exercise can draw on the glycogen stored in your muscles. And so your cardio session will leave your muscles with less glycogen to use during strength training, which can make muscle building a lot less effective. However, it is all right to do a short amount–about 5 to 10 minutes–of moderately intense cardio exercise before doing your weight training.

Myth #3: “You have to sweat to get the most out of cardio exercise.” Sweating is nothing more than the mechanism by which your body cools itself. By itself, sweating is not an indicator of how effective your workout is, and even light exercise such as walking that does not make you sweat can help you get rid of a substantial number of calories.

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Weight Loss Workouts For Six Pack Abs

It was very hot earlier this summer… so my friend and I went to the park to throw a frisbee. And during that time… several friends stopped by to chat with us. And the thing of it was… the very first thing they notice before saying a single word was my friend’s new six pack abs.

And the very next thing they did was compliment my friend… They were just flabbergasted how different my friend looks! He lost a few pounds and now was ripped and had a six pack abs. To be honest with you, I think this is the best fitness compliment that you can get when someone notices that you stand out and mentions it at the get go.

But that is just me…

And I think we all would absolutely kill to get compliments about our abs.

But back to my friend… he was doing everything right to lose body fat. You know the drill… setting weight loss goals, an active physical lifestyle, eating 6-8 small meals a day, healthier eating and self-awareness.

Are YOU doing these things?

And my friend incorporated interval training plus strength training in his weight loss workouts. And he spends more time thinking out his nutrition… shopping and preparing his meals ahead of time on the weekends so he won’t mess up during his work week because he will be too busy.

And the other thing I wanted to mention was my friend started to hang out with folks that support his weight loss and fitness goals… gone are the drinkers and smokers and in are the folks who exercise regularly and are great nutritional cooks.

Doing the same things my friend did is a sure fired way to lose body fat and get six pack abs. And you can make these simple choices too.

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Five Steps to Building Muscle After 50

Do you think you’re too old to start building muscle after 50? Many people, after they reach the age of 50 think that it’s too late, or that their bodies couldn’t take the stress of exercise. That’s a lot of hooey. Fifty year old people build muscle just like those of any age, younger or older. Muscle growth requires only two things: anabolic stimulus through exercising at the gym or at home, and eating nutritious foods.

Of course, as you age, your body does undergo changes that might make it more difficult to build muscle, reduction of testosterone and growth hormones are a good example. Injury is more easily incurred as you age as well. But despite these challenging differences which can be overcome, you can easily build muscle after 50, prevent bone loss, and minimize the chances of cardiovascular problems by following the five steps discussed below.

Muscle Building Step 1

Maximize the effectiveness of your workout times by utilizing high-intensity training (HIT) techniques. HIT is brief but intense, and allows adequate time for the muscles to recover. If you are trying to build muscle after 50, and are one who has not trained for years, start slowly. Perform only one or two sets during each workout when you first start out. Slowly and progressively increase the intensity as you become stronger to challenge your body and build muscle.

Muscle Building Step 2

Before you begin a workout routine, perform warm up exercises to increase blood flow to the muscles. Work your way up to the increased weights slowly, to prevent injuries. These slow warm up exercises are often referred to an occlusion warm ups because they significantly increase the flow of blood to the muscles, ensuring that the muscles get the nutrients and oxygen that they need in order to repair and grow.

Muscle Building Step 3

When building muscles after 50, limit your weight-training workouts to no more than one hour per session. This is the point where cortisol, the stress hormone, peaks out. Cortisol, which occurs naturally, is responsible for muscle breakdown. To continue exercising longer than an hour will defeat the purpose of your exercising. You wish to build muscle, not break it down. If you’re over 50, you’re already losing muscle mass, so don’t overdo your exercise to make the problem worse.

Muscle Building Step 4

Schedule your eating to correspond with the times that you perform your workouts. As you get older, your metabolism slows and more of what you eat gets stored as fat. If you time your eating to correspond more closely with your exercising, what you eat will more quickly get utilized by your body for repairing the muscle tissue damaged during exercise. Training experts recommend about 50 grams of whey protein, 100 grams of carbohydrates, and about 30 grams of healthy fats. The healthy fats are good for the heart and can help your body to lower cholesterol.

Muscle Building Step 5

If you’re working at building muscle after 50, use supplements wisely, by adding the more important ones to your diet. One quite effective natural supplement is creatine monohydrate. If you take about 5 grams a day, you can maximize muscle performance and will recover from your workouts quickly. Consider also Secretagogue, a growth hormone. Secretagogue is a blend of essential amino acids that cause a growth hormone to be released by your pituitary gland. This can be of great benefit to older bodybuilders whose natural growth hormone production is declining. Some of the most popular growth hormones are Powerful, from USP Labs, NuSoma, from Olympian Labs, and the previously mentioned Secretagogue, from MHP.

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Muscle Building Tips For Diet and Workouts

Developing new muscle and growing larger is not always as easy as it seems it should be. Most people struggle to lose weight, but others find it just as difficult to turn their untrained body into the rock hard, chiseled physique that they really want to strut. If this is your goal right now, then consider a few basic muscle building tips that will help you get your diet in line and rev up your workouts to see real progress.

While you cannot expect to wake up in just a few weeks with perfectly ripped abs, you can expect to see some sort of progress in some parts of your body rather quickly. It is a transformation that takes time and dedicated work, but if you stay committed to your workout sessions and keep your diet on plan then you should see definition forming in your muscles within a couple weeks or so.

How fast you start seeing real muscle develop largely depends on how much fat you have layered over the muscles at the beginning. You can build muscle and in fact that will help you burn the fat off even quicker, but you must burn off the excess fat before you can have that lean physique you are trying to get with these muscle building tips.

So, as far as workouts go you will need to get in as much cardio as possible to start burning off fat. You also need muscle building workouts that will start to develop new muscle mass to be revealed as the fat trickles away.

Other muscle building tips regard your eating habits, since this is just as important as pumping iron and burning fat. In order to repair your muscle tissue after an intense workout and start to grow new lean muscle mass, you will need to take in a lot of protein. Aim for at least one ounce for every pound of body weight you currently have.

You can take the protein higher and adding in protein shakes is a good way to get in more than you can stand to eat on a daily basis.

The rest of your diet should be a well balanced blend of other nutrients that your body needs for healthy functioning. Carbohydrates are your main source of energy and you will need some healthy whole grain sources if you are doing a lot of long cardio sessions. Just be careful because carbs will be stored into your fat cells if you eat more than your body can use at any given time.

When it comes to fats, keep it to a minimum with healthier sources such as dry roasted nuts and olive oil.

Essentially, you want to workout a lot and balance your food intake so you are eating a lot of protein, controlled portions of whole grains, and lots of vegetables and fresh fruits.

These muscle building tips only touch the very basics of what you will probably learn as you continue your journey toward a lean, ripped physique. With serious commitment it is entirely possible to turn whatever body you currently have into the physique you dream of having.

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Muscle Building Program

Muscle gain truth is an online center for getting up-to-date guides one can apply to build muscle fast and through the easy way. This article is written to encourage anyone that muscle building is for everyone and that it can be achieved and also to link the reader to muscle gain truth, so he can start his or her muscle building program as soon as possible with the help of a muscle builder. Muscle building program can be done by anyone whether slim or fat, it’s a fitness anyone can do if he invests his or her time and effort to it. I know of a guy who was very slim but he took to the task of muscle building and gained muscle, you need to see his arms, chest and shoulder, they are very huge.

Weight lighting is a part of muscle building program that should not be ignored, it’s wise for a muscle builder to spend 2-3 hours of his time lifting weights. If weight lifting is to be done the weightlifter should ensure that he/she carries the exact weight scale for that particular muscle building exercise, this is necessary to acquire the desired muscle program.

Another factor to try out is the type and calories of food to be eaten, this is also essential to get the desired muscle building, This is one of the effective aspect of muscle building, the type and calorie of food you eat should be taken into consideration. Try every possible best to follow the guides of a muscle building expert for the type of food and calorie of food to be eaten during muscle building program, this is so because this can limit the desired muscle building program. Some people spend about 6 months building muscle without getting their desired workout plan, not minding the fact that they are not following the rules and regulation of muscle building.

It’s no secret that the more time you spend in weightlifting and if the scale of weight you lift is higher, the more muscle you are likely to gain. This works for real and if you are able to get the right weightlifting scale for muscle building from an expert then your dream of gaining huge muscle for sure will be acquired. Finally I recommend Muscle Gain Truth to anyone that wants to build a successful muscle fast and through the easy way. For years now, muscle gain truth has been no 1 leader in muscle building workout plan, try them today and watch your muscle building grow the way you want them to be and through the easy way.

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Shake-Up Your Workouts With These Fitness Trends

Many people get bored with their workouts. Thank goodness for fitness trends. Recharge yourself with new workouts. No one likes to get stuck in a routine. It’s good to try different workouts. You have the potential to work muscles.

If your metabolism has slowed, change your diet and exercise. This can increase your metabolism and you’ll start to lose weight. Consider cleansing your body. Detoxing your body will free it from harmful substances that build up over a period of time.

Personal Fitness Routine: TV’s toughest trainer wants you to lose weight with a free plan. Jillian Michaels from The Biggest Loser knows that cardio exercise is great way to get your heart rate up. If you want to burn calories, cardio exercises will get the job done. The top cardio exercise is running. The best part is that you do not need special equipment to run. The only thing you need to do is to make sure you have a good pair of running shoes. Start off running short distances. Each day run a little farther. Before you know it, you’ll be running 10 miles a day.

Cardio Exercises

1. Running

2. Bicycling

3. Rowing

4. Elliptical

5. Rock Climbing

6. Jump Roping

7. Swimming

8. Walking

If you’ve been in a fitness slump, fitness trends can bring you out it. Workouts can become routine or they may have stalled your weight loss. It’s good to reevaluate your workouts. The following fitness trends can “jolt” your metabolism.

Fitness Trends

Revamp your workouts with these fitness trends.

1. Kettlebells. This odd looking weight from Russia can whip you into shape. This is a great all-over body workout.

2. Bootcamps. Attention! These total body workouts are fun and challenging. You can burn up to 600 calories per session.

3. Dancing. Dance Dance Revolution (DDR) is a fun video game and you lose weight at the same time. If you prefer dance classes, try Zumba or Afro-Cuban. Bollywood is another popular dance class that will keep you slim and trim.

4. Budget Workouts. Put your credit card away and run around your apartment or the neighborhood. Use your living room to practice yoga or pilates. If your apartment complex has a fitness center, use it. You’re paying enough in rent so take advantage of the facilities. There’s no need to spend money on an expensive gym membership.

5. Circuit Training. Includes strength training and cardio exercise. Doing these exercises at different intervals and intensities will take off the pounds.

6. Back to Nature Fitness. Get outside and get moving. Go for a run, jog, or walk. Get outside and enjoy nature.

If you want to change your workouts, check out these fitness trends. Try all of them and find the exercises that work for you. There’s no need to stay in a “fitness rut.” This can sabotage your weight loss because you’ll begin to neglect your workouts. Fitness trends will come and go. You may as well take advantage of them while they’re here.

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Six Pack Abs – The Perfect 6 Pack Abs Diet

This is a sample diet for a person who is looking to build some muscle and burn some fat. The calories and meal times may VARY based on your schedule and nutrition needs, but try to eat every 2.5 to 3 hours. Many of us have hectic schedules and feel as if we are destined to just be out of shape forever, but my friend this is not the case. It is actually very simple to achieve a dream body, provided you follow the correct steps.

The first step is preparation. In order to be successful you must prepare for anything, so I always advise people to spend a few hours on a lazy Sunday afternoon and prepare all of their food for the workweek, put it into tupperware containers as individual meals and freeze it.

Then you would just take a days worth of food with you to work and you will not have to worry about being tempted to go to the Sonic Drive Thru and ruin all of the hard work that you just put in the night before at the gym!

Here is a sample diet that I have used with some success to lower my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.


6 Egg Whites

1tbsp Flax Oil

1/2 Grapefruit

1 cup peppers,

1/2 cup onions

1/2 cup mushrooms

1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456


30 Grams whey protein

1/2 cup plain low fat yogurt

1/2 cup strawberries

2 tbsp raw almond butter

Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415


6 oz lean chopped steak

1/2 cup Grilled onions

1 cup Grilled Peppers

1/2 Sweet Potato

1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354


30 grams whey protein

1 cup boysenberries

12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330


6 oz Grilled Skinless Chicken Breast

1/2 cup brown rice

1/2 cup yellow pepper

1 cup zucchini

1/2 cup red pepper

1/4 cup diced onions

2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516


30 grams Protein powder

2 tsp Olive or Flax oil

1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to include these whole, natural foods in their unprocessed states into your diet. You may manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the diet and nutrition principles outlined here can be overwhelming at first, especially if you are just starting out and have been eating the wrong way for years. This can definitely be an extreme shift in lifestyle, but I assure you it is for the best. In my free report I go more in depth and give you a ton more valuable nutrition resources that will help you learn how to eat for success and reach your goals faster.

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