Archive | October, 2015

Exercise Workouts – Exercise Program For Getting Toned Arms

Many people start up exercise workouts every day that are targeted at getting rid of that ‘under arm jiggle’. For you, the problem may not be underarm jiggle, but rather that you just don’t have the muscle definition and tone that you would like with your arms.

Regardless of what your particular situation is, many mistakes are made when this it he exercise goal. Most people will end up going into the gym and start performing bicep curls, thinking that this will help give them shapely arm muscles that they can show off in sleeveless shirts. While bicep curls are definitely beneficial as part of an exercise program, they aren’t necessarily the best way to go about doing things.

Here are three big factors you need to keep in mind.

1. Your Overall Body Fat Percentage

The first thing you must think about is what you’re overall body fat percentage is. If you are at a high level, it’s not going to matter how large your muscles are, you will simply not see the results you’re looking for.

Muscle definition is a level of body fat levels, therefore step one is getting on a good weight loss program to help get rid of this excess fat. That should be your number one exercise priority if this is a factor for you.

If you are already within a good body fat range, then it could be a lack of muscle development that you need to focus on instead.

2. Targeted Weight Training Exercises

Next up is the need to focus on the correct weight training exercises that will deliver you the best results.

As mentioned, bicep curls seem to be the primary choice here – which isn’t so great. Truth be told, if you actually look at the volume of muscle mass in the arms, the greatest portion of muscle comes from the triceps, therefore it’s actually these that you should be working on the most.

Plus, the triceps are usually where that under arm jiggle originates, thus it’s a good place to start.

The biceps will help to form that ‘peak’ in the arm, which is very attractive as well, but generally speaking, the biceps don’t need to be trained to nearly the extent they often are.

You would be better off focusing more of your training on exercises such as tricep kickbacks, overhead extensions, rope pull-downs, and triangle push-ups (which target the triceps more).

Also keep in mind that the bench press will also hit the triceps, as will the shoulder press so these should definitely be included as well.

3. Cardio Selection

As part of the weight loss program to bring down your body fat percentage, there’s a good chance you’ll be including some cardio training.

It’s going to be a good idea to try and perform cardio that also works the arms as well, over cardio that is strictly targeting the legs.

So, for example, rather than using the treadmill, use the elliptical. Or, rather than biking, consider rowing. Skipping and swimming are also good exercises that will work the arms as well. Whatever you do choose, be sure you using proper form also, as many people will ‘cheat’ with the workout – particularly when using the elliptical.

So, if your exercise goals include improving the way your arms look, keep these three points in mind.

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Muscle Building Tips For Skinny People – How to Gain Muscle Fast

It is a fact that you can find countless information when it comes to muscle building for skinny people. Though overweight individuals face different problems, skinny people who have high metabolic rate can also have certain problems to deal with. For instance, some experience the pain of being called names such as ‘stick’, ‘bony’ or ‘skinny guy’.

This is one of the many reasons why skinny people are looking for ways to build muscle. Aside from being belittled, skinny individuals are also more prone to different health concerns. Most of these people want to gain more mass and build more strength mass because of the fact that it can give them more confidence and can be more attractive.

Most people who are not successful in gaining weight and muscle accumulation due to genetics. Skinny people are born with very high metabolism so they cannot gain muscle and put on weight efficiently compared to those who have normal metabolic rate. However, there are still ways to help in muscle building for skinny people. If you want to build more muscle and improve your appearance, you just have to know the right methods and techniques and work hard in order to be successful.

Remember that no matter how thin you are, it is possible to add some weight and build muscle. Here are some helpful tips in muscle building for skinny people:

Firstly, eating a lot is a surefire way. Though this may sound obvious, skinny people have a hard time gaining weight even they eat more. However, keep in mind that you have high metabolic rate so you need to consume more amount of calories. It is best to consume more amounts of calories than the amount of calories you burn in order to build muscle and gain weight.

Secondly, consume foods that are high in protein. Although you want to gain weight, it is still not right to indulge yourself in junk foods and processed foods because they are all made of empty calories and have no nutrients. Make sure to eat foods that are rich in protein on a regular basis if you want to gain more weight. Remember that protein is essential in force development and you won’t be able to build and repair your muscles especially during your heavy workouts. High protein foods include fish, beef, poultry, whole eggs, cottage cheese, milk and tofu among others.

It is best to look for helpful instructions on muscle building for skinny people and choose the best and proven muscle building program that involves muscle-building tips, exercises, motivation techniques and sound diet plans.

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Too Busy to Exercise? Exercise Tips For Busy People

We live in a busy age. We all know that exercise is essential but who has time for a 1 hour workout these days? Creating a fit, energetic you is not about time. Ten minutes of exercise can make a real difference if done properly.

Read on for essential exercise tips for busy people.

You’ve finally arrived home after yet another crazy day at work. You still have a million things to take care of, there’s the dozen or so unread emails in your in-box, the presentation you haven’t even started thinking about yet alone writing, the house is a mess and you know, in your-heart-of-hearts that you need to start that exercise routine…same day….when all this stuff is out of the way. Should I pop to the gym this evening like I promised I would?

Let me think, it’s already late. I have to pack my gym clothes, drive to the gym, get changed, work-out, shower, get changed, drive back home again…and eat some dinner. That’s two hours. Who has two hours spare in their day? Let’s skip it for today, I’ll exercise tomorrow.

EXERCISE IN SHORT BURSTS

Instead of writing off exercise time all together as a luxury you cannot afford, busy people need to integrate exercise into their current lifestyle and routine. Once exercise becomes a daily habit, like brushing your teeth, you will be keeping fit without having to force yourself to think about doing it all the time.

Consider exercise as you would a big project at work. Split it up into much small components. And don’t think if you can’t afford to take 1 hour to exercise today, then why bother? You can exercise on the go all the time.

Many people also say “I’ll get into an exercise routine once this busy patch at work is over, or once Christmas has gone, or once the kids are more settled”. Life does not work that way. It’s rare that we will wake up and suddenly find extra hours in the day. We have to work to create this time or be practical and understand that it is better to start some kind of exercise routine now, no matter how short in duration or less than perfect.

EXERCISE DURING ANY MOMENTS OF DOWN TIME

The Malaysian actress and former Bond girl, Michelle Yeoh was once asked for her secrets of a fit and healthy body. She said she was always exercising. When waiting for a taxi, she is doing calf raises or buttock clenches. When chatting to a shop assistant, trying out cosmetics at counter, she is on her tip toes stretching her lower legs.

These small pockets of exercise, added up throughout the day, make massive differences to your overall fitness and toning over the course of a year. You can run up and down the stairs in your office and home for a few minutes, and push-ups can be done almost anywhere.

HOME EXERCISE EQUIPMENT

Having an exercise bike or treadmill at home mean that you can catch up on reading or relax your mind by watching TV, or even engage in a conversation with your family members…exercising as well during the whole time. If you don’t have space in your lounge, then a jump rope or a set of resistance bands work perfectly well.

INCREASE THE INTENSITY

Instead of increasing the time you spend exercising, a simple increase in intensity may make the biggest difference to your workout results. Researchers in Australia at the University of New South Wales and the Garvan Institute studied 45 overweight woman over fifteen weeks. They put them on a higher intensity, shorter routine. They did a 20 minute cycling program in which they sprinted on a stationary bike for eight seconds, followed by 12 seconds of light cycling.

The results were incredible. They lost THREE TIMES MORE WEIGHT than other women who exercised at a continuous regular pace for 40 minutes. It is thought that ‘catecholamines’, a chemical compound which helps achieve weight loss, are produced in greater amounts when linked to interval sprinting. The researchers went on to say that this interval type of routine would have similar effects for swimming, running, rowing and speed walking.

MAKING MORE OF YOUR LUNCHBREAK

Create a new habit of exercising during your lunch break. Go for a 20 minute walk outside, perhaps you can buy a sandwich on the way and eat it in a nearby park. Not only will the walk help your body, it will also help clear your mind and re-energize you for the afternoon ahead. You will find the usual mid-afternoon slump disappears too.

As you can see, there are plenty of ways to fit exercise into your day, no matter how busy you might be. Hope you have been reading this while doing your butt clenches at the same time!

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The Best Muscle Building Supplement

Finding best muscle building supplement will be easier when you take some time to research the different products on the market and have clearly established what the goals for your body sculpting are. While the products available may seem to be the same, they have different ingredients that will have a different affect on the time that it takes you to meet your goals.

Protein is one of the most important parts of best muscle building supplement you select. Most of the best muscle building supplements have at least two of the three aminos (proteins) that will help you to improve your size and sustain the results of your body building efforts. Therefore, knowing what to look for in the supplements you are considering will help you to find the top product for you.

Best muscle building supplement to consider will contain all three types of protein that is required to maintain a constant release of amino acids to the tissues that are damaged or broken down during intense exercise. Whey is the ingredient used in most of the fast acting products that are used right after an exercise session. It digests and is absorbed very quickly. Casein digests more slowly and is found as part of a complete product, while albumen or egg protein takes even longer to digest and provides the sustained release of aminos to the body.

There will be other vitamins and nutrients in best muscle building supplements that you consider that will also be important in keeping you healthy and fit. The fillers used in the products will vary depending on the needs of individuals. A person who is lactose intolerant will find that soy protein and base is used to provide the aminos instead of a milk-based whey.

Discussing the different types of best muscle building supplements and how they will meet your needs with a knowledgeable professional will be very helpful. They will be able to give you information and details about how each product will affect the speed with which you will be able to achieve your goals and how the product will be able to assist in reaching your ultimate objective for enhanced definition and a more sculpted body.

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Are Six Pack Abs Sexy?

Some people see six pack abs and find them a turn off, others find them very sexy. What makes people go from one end of the scale to another? Maybe the people who find a six pack grotesque are the ones who think that they would never be able to put in the amount of determination it takes to achieve a similar body physique. This is true in only one respect; they have not convinced themselves that they “could” achieve this look if they wanted to. Like many thing in life, you must believe in your own ability and the ability to push yourself when you need to.

A sexy six pack is a reward for the hard work that people put into it, this does not happen in a couple of days or weeks. Here is another stumbling block for many, they don’t see the results quick enough so they quit. The reality is, you must lose fat to get that toned look, this is necessary with any kind of exercise. Without losing fat you will not achieve the desired effect, the muscle will just be hidden by that fatty tissue.

Cardio Vascular exercises are the best for burning fatty tissue; of course this is where you really do earn your six pack abs. sit ups, abdominal crunches and others may seem like a walk in the park compared to the cardio section of a workout. This is where the body you desire is either achieved or dumped, if you give up here you are destined to quit.

If you can overcome the desire to give up, then all of your hard work will start to show through before you know it. Once you can actually see a change for the better, you will receive a vital boost to your ego and your stamina. Like anything, once you see an improvement you push harder to achieve more, keep going and before you know it you will have sexy six pack abs.

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Cardiovascular Exercise – Improve Your Health With Cardio

So, what is cardiovascular exercise, you ask? It is a term we often hear, but not everyone knows just what it means. Cardiovascular exercise is any type of exercise that increases the workload of the heart and lungs. The most common forms of cardio are walking, jogging and running. Another term for cardiovascular exercise is aerobic exercise.

So, why is it so important? There are many physical benefits to cardiovascular exercise. They include reduced risk of heart disease, improved heart function, improved cholesterol levels and reduced risk of osteoporosis. Those are some pretty impressive benefits if you ask me. To get the benefits previously mentioned from your cardio workout, it is important for you to sustain your workout for at least 20 minutes with 30 being ideal and do 3 to 4 sessions a week.

Obviously, it is also important for you to challenge yourself. A good cardiovascular workout should definitely elevate your heart rate. One easy way to test if you are working hard enough is the talk test. Simply say a sentence in the middle of your workout; if you are too winded then you are overdoing it. Likewise, if it is easy to talk than kick it up a notch!

If your looking to loose some unwanted pounds, cardiovascular exercise is the way to go as it burns calories and fat.

A very effective way to improve your cardiovascular system and burn fat and calories is to interval train. The theory behind interval training is to alter the level of intensity during the workout. A great example of cardiovascular interval training is the run/walk workout. Start by walking at a pace that challenges you, than go into a jog or run, then back to walking, than back to jogging or running and so on for 30 minutes (or more depending on your fitness level). Beginners should start out with walking segments being 5 minutes and jogging segments being 1 minute. As your fitness level improves, shorten the walking segments and increase the jogging segments. This way you are always working towards the goal of improving your cardiovascular fitness level. Interval training can also be taken into the gym and done on a treadmill, bike, elliptical or cross-trainer. Simply vary the resistance and or speed on your machine of choice to increase and then decrease the workload.

Walking and jogging are by far the most popular types of cardiovascular exercise. A reason may be because it is so accessible. It is a simple as walking out your front door. Proper footwear is very important. Spend as much as you can afford on a good pair of shoes, as support and cushioning are very important to keep you from getting sidelined with an injury. Beginners, remember to start out slowly. Runners are not born overnight and doing too much too soon is another leading cause of injury. Give your body time to adapt to the new demands of a walking or jogging routine.

Another great way to get your cardio in is to take a group fitness class. Group fitness is very popular at many gyms. I think there are several reasons for this. First of all, group fitness classes are very motivating! The music, the people, the energy, the fun! Secondly, because you are being led through your workout, there is no need for you to plan what you’re going to do that day. Thirdly, as long as you are taking a professional group fitness class, you know you are exercising correctly and getting a safe, effective, and thorough workout. What could be better than that?

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How to Build Muscle Fast – The Definitive Guide!

How to build muscle fast? This is probably something that every skinny or regular guy has thought of at some point. But hey, like most people you probably have a workout that you stick to right? Well, be prepared to change all that with our two great exercises that are guaranteed to show you how to build muscle fast, here we go…

The First Definitive Exercise -Lunge With A Shoulder Press

Get some light-ish dumbbells, make sure you are able to lift them above your head without any arching of your back. Put them at your sides with you palms facing inwards, feet slightly apart. Now do a lunge, but lift the dumbbells up to your ears when you do this. Make sure that during the lunge your front leg is at a 90 degree angle and your back leg almost hits the floor. At the apex of the lunge push the dumbbells upwards with your palms rotated outwards. Keep your spine straight while doing the entire workout.

The Second Definitive Exercise – Changing Floor Bridge

You need to be in rather good shape to go and try this one, so here goes… Lie on the floor facing down, then hold up your body with your forearms and make a fist with each hand. Do a push-up slightly elevating your body about 5 inches and keeping it straight all the way to your toes. Then put one arm behind your head, hold this position around 5 seconds. Repeat with the other arm, do this over and over until you cannot anymore. This will certainly work out you abs like crazy! If you want to know how build muscle fast then you will find these two exercises very helpful.

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Best Cardio Workouts to Lose Weight

We all know that doing cardio can help to lose weight, but not all workouts were created equal. What are the best cardio workouts to lose weight?

1. Jumping rope – This is something which most adults overlook or consider a children’s game. In fact, it’s one of the quickest and easiest ways to get the heart pumping and the fat melting. The great thing about jumping rope is that it can be done at home, improves coordination, and works on many muscle groups. It also works very fast and can burn a lot of calories. I love it. You will love it too.

2. Running – My favorite cardio workout and something everyone (without knee problems) should do. Running is a high intensity workout, meaning that it burns more fat in a shorter period of time than other workouts. Running also brings into play practically every muscle group in your body meaning that you’re also strengthening your muscles and not just having a good workout. If you’re interested in getting a firm stomach do some sprinting as well. You’d be amazed at what will happen.

3. Kickboxing classes – I know that a lot of people (especially guys) don’t understand what’s the point of going to a class with fighting moves when there’s no actual fighting involved. However, kickboxing classes can make even a fit person pant like mad and sweat like crazy. I know. I’ve gone to one, and it didn’t help me one bit that I run 10 mile tracks regularly. I still found it hard, because it’s another intensive way to workout the body. It’s an excellent cardio workout to lose weight with.

4. Dancing – If you’re still like to go to night clubs and dance ’till dawn, then do it more often. Dancing burns a lot of calories and it doesn’t even feel like a workout. Dancing is one of the best ways for people who get bored with cardio to still enjoy a great workout and burn fat.

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Cardio And Weight Training: Top Tips To Integrate Cardio Into Your Workout

Are you someone who is afraid to integrate cardio training into your workout? You are not alone. Many lifters do not want to do much cardio because it effects recovery time from their lifting workouts. When you are trying to build muscle mass quickly you do not want to do anything that may hinder your attempts.

Cardio can have two negative effects on your weight training and muscle building progress. First, as mentioned, it will slow recovery time since cardio works the muscles and the body and your body has to recover from it along with the recovery from the muscle building. Second, cardio uses calories that could have been used to build muscle.

The important thing to note here when it comes to calorie burning is that you have to be diligent in your calorie consumption. Your body is capable of building only a certain amount of muscle per day. If you are eating more calories than your body needs to build muscle then you are going to gain weight. You will actually need to burn those excess calories so you can keep your body fat levels down.

It is much easier to just watch your calorie consumption and not go above what you need instead of trying to use cardio to burn off the excess calories. However, if you want to add cardio to your muscle building routine then you need to do it smartly.

There are different options in cardio workouts that you can use. A moderate cardio workout is fine to add in on occasion. You don’t want to be doing it for hour long periods five days a week as that would be too much. Aim for a consistent pace for about 20 to 40 minutes max. Interval training, often called high intensity interval training or HIIT, involves short bursts of high intensity throughout the workout. You alternate between the high intensity and rest throughout the workout. It is very intense on your body and works you hard. If you lift about four days a week then this will be too much cardio for you. If you want to try HIIT then do it only once a week.

The last type of cardio is the best option for weight training lifters that want to add in cardio without affecting their muscle building. It is called recovery training. Recovery training involves light cardio that really is done to improve circulation and not to burn fat. It is done for about 10 to 20 minutes and can be done the same day as a workout. If you are doing an intense muscle building routine then stick with recovery cardio.

Integrating cardio into your workout is done with care. You need to easy make cardio second in importance to your muscle building. You can use a light cardio workout to warm up before muscle building. This is the ideal option. You can also use it afterwards to loosen tight muscles and wind down from a workout.

If you must integrate cardio training along side your weight training workouts then be sure to do it right. You have to make sure it is not affecting your muscle building. Pay attention to your body. If you notice you lack energy for your weightlifting then back off the cardio for a while and see if that is what is affecting you. Any cardio you do is secondary and should be stopped if it is causing issues with your muscle building.

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Muscle Building Differences: Men Vs Women

Like just about everything else in the world, building muscle is different for men and women. Because their bodies function differently and need different things in order to gain and maintain muscle mass, it is important that the program each chooses to build muscle and increase health is tailored for their particular sex. Some elements of workouts and dieting can cross over but for the most part a man and a woman that are embarking on body reshaping programs will have to plan and follow them differently to maximize the benefits and achieve the greatest results as quickly and effectively as possible.

For the most part, when thinking of muscle gain, men are thinking of bulk and size while women are thinking of being lean and toned. While there are definite exceptions to this idea—-the world of female bodybuilding is growing in both size and fame— the muscle-building needs for men and women are different, so the way they must go about achieving their goals must be different. Men tend to want large, defined and impressive-looking muscles. This requires extreme effort supported by carefully designed diet programs including large caloric and protein intake. Experts recommend between 2700 and 3200 calories a day to begin for men looking to gain muscle. A formula using factors such as weight and BMR can determine the number of calories you should consume a day. Studies suggest that the most effective way to get amino-acids, the “building blocks” of muscle tissue, is to consume liquid supplements such as whey-based protein shakes that contain 35 grams of carbs and 6 grams of amino acids. By ingesting these nutrients in liquid form, your body will be able to absorb them more quickly so they will be available for fuel. It is recommended that these shakes be consumed 30 to 60 minutes before a workout for maximum benefit. As for the actual exercise, building bulk requires a few repetitions with very heavy weights to stress the muscles into impressive growth.

Women should approach muscle gain differently. If you are a woman interested in what muscle gain can do for you, you should consider that improving your muscle tone can contribute to weight loss and posture, which will greatly improve your overall appearance. Muscle tissue burns more calories per day than non-muscle tissue even during periods of rest, meaning even when you are sleeping, the muscle tissue in your body is burning extra calories. If you eat fewer calories a day than you are burning, your body will look to your fat stores for fuel. This means pounds lost! While women need protein and carbohydrates just like men, they need a much smaller amount and, because they are not looking to bulk up, the balance in different. Protein shakes and bars are good for women as well, though, because they support healthy muscles and offer quick meal alternatives. While exercising, women should focus on light weights used for several sets of many repetitions. This type of workout results in long, lean muscles that will give a slim, toned appearance.

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