Archive | February, 2016

5 Tips To Easy At Home Workouts

You have purchased all the home workout equipment necessary

to accomplish your desired workout goals. But wait, you

now actually have to use them on a regular basis. Buying

home workout equipment is the easy part. Using it is the

number one challenge, and also where a majority of home workout

enthusiasts miss the boat.

To make it easier for you to succeed with your home workouts,

I have listed my top 5 tips to easy at home workouts that

produce results.

1. Goal Setting – Home workouts don’t need to be difficult as

long as you plan ahead. Make sure you specifically write

down what you want to accomplish. Make the goals not

only specific, but realistic. Then ask yourself what strategies

or tactics are you going to use to accomplish your home

workout goals. Having a clear cut, specific plan makes for easy

at home workouts.

2. Scheduling – Next you need to determine when you will actually

use your home exercise equipment. Since your home exercise

program should be a priority, simply schedule the workout times

on your calendar, and stick to them.

3. Tracking – It is best for home workout motivation and great

results to track your progress. If you are not aware of what

you have done in your previous workouts, how are you going

to know what to improve on in your next workout?

4. Right Workout Equipment – Prior to even starting your

home exercise program, make sure you have purchased the

optimal piece of home gym equipment for your goals and

medical history. Try before you buy! Please refer to the

resource box below for a special gift to help you with this

step.

5. Think Long Term Priority – If you want easy home workout

results, then it is important to make it a priority in your life.

Thinking life long instead of quick fix will deliver excellent

exercise results for a lifetime.

Following these 5 home workout tips will make easy at home

workouts that deliver the results your are looking for.

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Teen Muscle Building – 10 Tips For Success!

If you are looking to develop an effective teen muscle building program, there are certain steps you need to take in order to be successful. This article does not focus on a specific muscle building program, but rather a list of tips that a teenager should take when starting a routine to build muscle.

When designing and implementing their work out to build muscle, teenagers should be sure to follow the ten tips listed below. By doing this, they will ensure themselves of developing a safe, effective and consistent routine for building muscle.

Here are the Teen Muscle Building – 10 Tips For Success:

1. Avoid The Use of Steroids – A teen’s muscle building program should never include the use of steroids. This is a no-brainer.

2. Focus On Clean and Nutritious Eating – Proper nutrition should include a combination of good, clean and nutritious carbohydrates, fruits, vegetables, proteins and fats. Food is the fuel for your body. The more clean and nutritious it is…the better your body will perform.

3. Avoid One Body Part Workouts – A teen muscle building program should focus on a full body workout. Full body workouts will allow you to work all your major muscle groups three times in the week, without over training.

4. Stay Focused and Dedicated To Your Conditioning – A teen muscle building program should include a variety of activities including a variety of weight training exercises, cardio work and short rest periods among other things.

5. Stick To Taking The Basic Supplements – You should be taking a high-quality multi-vitamin, protein powder and Omega-3 fish oil. Stick to these basics and stay away from the latest fads.

6. Learn Proper Strength Training Techniques First – Proper technique is the foundation to an effective muscle building program.

7. Stretch Just As Much As You Lift – Proper stretching not only increases flexibility, but also ensures that your muscles will grow with your training.

8. Focus On Bodyweight Strength First – Your goal should be to consistently perform 20 – 40 push ups, chin ups and dips.

9. Keep Your Workouts Under 1 Hour – Your goal should be for an intense 20 – 30 minute workout.

10. Develop A Full Range Of Motion – This is the key to fully developing each muscle being worked.

By consistently following the ten tips for building muscle listed above, any teenager should be able to develop an extremely successful muscle building program.

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Get Ripped Workout – Key Tips For You

One of the biggest markets out there is the weight loss niche. People always want to know how to get ripped, what the best workouts are and why. What the correct diet is, etc. There are many different questions and everyone wants to be paid for their answers.

This may come as a reality shock to some of you but there is no magic formula when trying to lose weight, it comes down to eating correctly and working out. Burn more calories than you consume and you will lose weight; it’s as simple as that.

Depending on what you are trying to accomplish there are many different paths you can go down. If you just want to shed pounds, then you have to watch out for the bad foods out there. Stay away from sugar as much as possible, especially soda. If you really want to get ripped, then cutting sugar out almost completely is the best way to go.

Some carbohydrates are ok, but don’t consume too many. If you don’t burn all the carbs you take in, then they turn to fat and it’s the same thing with sugar. Foods that are high in fiber are great as well to keep your body in line so to speak.

When working on overall body shape-up it’s a good idea to focus on exercises that increase your core strength such as planks. If you don’t know what planks are it’s ok, we will get into that in another article as well as other exercises.

One thing to remember is your diet accounts for 70% of your weight loss. You can work out like crazy but if your diet is below par, you won’t lose the weight as fast as you want to.

Some people say not to count calories, but it’s a good start down the right path. Avoid excess sugars and carbohydrates, consume a fair amount of fiber and don’t forget to keep with it. You didn’t gain the weight in a week so don’t expect to lose it that fast either. Follow the steps outlined in this article and you will be well on your way to get ripped.

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Best 3 Workout Routines to Build Muscle

The best three workout routines that can build muscle fast are the Bench Press, Squats and Dead Lifts. These three exercises are the most commonly used muscle building workouts by all the greatest bodybuilders that have ever been.

Think of it, if you are working out a few muscles groups at the same time, then you will save a lot of time working on the muscles individually, and you will gain muscle fast. If you arrange these three types of workouts, then you can make workout routines to build muscle fast really easily.

There are compound exercises, and isolation exercises. Compound move the body with more than one joint movement, and isolation exercises the body through a single joint movement.

Put simply, compound exercises cause you to use several muscles at the same time. Bodybuilders and people interested in gaining muscle make sure they use compound Workout Routines to Build Muscle Fast.

A bench press uses chest, shoulders and triceps. Squats use quadriceps, hams, calves, butt, back and abs. As you can see you are working on many muscle groups at the same time, thus reducing the time and dedication needed to focus on each one individually. If you were to do chest fly’s, then you would be working only your chest.

Here are a few more compound exercises that you can use in your workout routines to build muscle.

Chin ups focus on your lat’s and bis, while leg presses focus on your quadriceps, hams and but.

Military presses focus on all three of your shoulder muscles, and any kind of workout on a bosu ball.

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5 Tips For the Best Chest Workout

I think it would be fair to say that a well developed, muscular chest is longed for by a large majority of guys wanting to improve their technique.

How do you design the best chest workout? A great chest workout is the one which focuses on developiong good chest size and shape.

What are the fundamental Chest Exercises?

For overall chest development you need to do two kinds of movements – Presses and Flyes. Although these 2 movements are enough on their own for overall chest development, they have to be performed at various angles as the chest is a big muscle with many insertion points.

Below you will find a sample workout for beginners (for more advanced, see link to website at bottom of article)

Beginner Chest Workouts

Beginners should in the first place be trying to bulk up their chest size before trying to add definition etc later. So fairly heavy weights with the Bench Press, Incline Bench Press and Dumbbell Flyes should be the first priority.

 Sample Beginner Chest Workout

Workout # 1

1. Bench Press  –  Warm up with 2 sets of 15 reps each, 4 heavy sets of not more than 10,8,6 and 4 reps. Use the heaviest weight possible and someone to assist you (spotter)

2. Incline Bench Press – 3 Heavy sets of 8,6 and 4 reps

3. Dumbbells Flyes – 4 sets of 10,8,6 and 4 reps.

Workout # 2

Bench Press – 2 warm up sets, 5 heavy sets with 10,8,6,4 and 2 reps

Dumbbell Flyes  – 4 sets of 10,8,6 and 4 reps.

Pullovers – 3 sets of 10,8,6 reps.

Workout # 3

Bench Press – 2 warm up sets, 4 Heavy sets of 10,8,6 and 4 reps

Incline Bench Press – 4 heavy sets of10,8,6 and 4 reps

Machine Flyes – 4 sets of 10,8,6 and 4 reps

5 Tips For Every Chest Workout

1. Always warm up well

A good warm up with at least 2 light weight warm up sets will get you ready and pumped for the challenging workout ahead, sending blood to the chest area and preparing it for the oncoming assault.

2. Focus on increasing size first

In bodybuilding Size comes first. You can then worry about defining them later. The exercises for beginners above will help achieve this

3. Wide movement range

The greater the range of motion, the better the results. Dumbbell presses and Flyes are absolutely crucial for maximum growth.

4. Stretching the Chest Muscles between heavy training sets will help enormously. Never neglect the importance of this

5. Never perform triceps exercises before working your chest. Tired triceps will give up before chest muscles, therefore chest muscles will be not optimally trained.

By following this advice you will be well on your way to gaining an impressive chest. For more details and help with advanced workouts, see below.

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Effective Muscle Building Diet For Weight Lifters

A muscle building diet is essential for everyone who are serious into lifting weights. Staying in the gym for several hours, lifting loads and loads of weight is not enough if you do not supplement your training with proper diet.

Some people might think that with weight lifting to be effective you must eat everything that you can to be able to gain weight then turn them into muscles. This statement is just partly true. Yes you might need to earn more than your usual but selecting the food that you eat is also necessary.

For weight lifters, a good muscle building diet involves a ton of protein. This is what builds your muscles and your diet should consist of a lot of good protein. Lean meat, chicken and turkey are some samples of these types of protein. You still have to be selective with what you eat, toning down on some extremely fatty foods and junk foods.

Another thing to remember is your daily caloric intake. To be able to gain muscle, you must have excess food to turn and make them into muscles. Try to measure the amount of calories you burn daily and always eat more than that. If say you burn an average of about 2000 calories per day, then you should consume about 2500 to 3000 calories per day. Again I have to stress that you must take 2500 to 3000 good calories, not just any form of calories.

People on a diet tend to eat less and are very picky about their food. Weight lifters on the other hand, though they should be eating a lot of food and protein should still be picky about their food. Remember, your aim is to gain and develop muscles, not fat.

For some scientific analysis of how much amount of protein, carbs and fat you should consume, it is always effective to follow the 40-30-30 rule. Meaning you daily food should contain about 40% protein, 30% carbs and 30% fat.

Adhere to tips I mentioned above for an effective muscle building diet that can surely supplement your hard work in the gym.

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Bodybuilding Workout Routines – 10 Tips For Insane Muscle Gain

So, you want to build more muscle? OK, let me cut through the lies and ineffective bodybuilding workout routines, and show you what really works…

The first thing you need when you want to build massive muscle is a good diet, and I cannot stress that enough. Good eating habits are crucial to your success, and a bad choice in diet can slow down your growth tremendously. So, listen up!

Tip 1. Eat regularly, every two to three hours or so. Your body can only absorb a certain volume of nutrition during each meal, so eat often. Also, remember breakfast.

Tip 2. If you are not gaining 1 – 2 pounds of muscle a week, you are not getting enough calories, and need to add more to your diet. There are many good calorie calculators online that you can use as reference.

Tip 3. You have probably heard that protein is important for muscle growth, and that is absolutely true. You should try to get somewhere around 40 – 60 grams of protein with every meal. This of course depends on your weight.

Tip 4. Aim to get about 60 -80 grams of carbohydrate with every meal as well. Carbs play a big role in giving you energy.

Try to get most of your food from whole foods, like meat, vegetables, nuts and seeds, fruits, etc. And stay away from foods like cereals, cookies, and foods with a lot of additives. High intake of fruit and vegetables in also very important.

OK, that’s it for the food, now lets’ get into the workout itself…

High intensity is the key to fast muscle gain. You should treat your body building workout routines like it’s a job that you have to work hard on in order to succeed. With every set, you should push yourself to the point of fatigue, No excuses.

Tip 1. Treat your first and your last set, like it is the last one you will ever do. Give it your max!

Tip 2. Always have your end goal in mind. You must know where you want to go, if not you will never know when you have arrived. Hold a clear image of your ideal body in your mind.

Tip 3. Lifting the same weights week after week will make your muscles lazy, and you are the one to blame. You should gradually increase the weights that you lift, always give your muscles reasons to grow. You should be able to do 2 – 3 sets, but no more!

Tip 4. Your muscles will not grow in a slow 2 hour session at the GYM, your muscles grow when you force them over a short time span. So when you lift you should always do so as fast as possible without straining your posture.

Tip 5. Exercises such as bench press, squats, dead lifts, rows and military presses are among the top body building exercises.

Tip 6. Don’t over exercise yourself, remember to give yourself adequate rest in between your sessions. THIS is when your muscles build new tissue. You need to feel your way to what is the right amount of rest days for you. Remember if you feel the previous workout in your muscles as pain or soreness, etc, you need more rest!

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5 Essential Muscle Building Tips

In this image obsessed society we live in, people really are judged more upon their looks than they are by their skills and attributes; quite frankly, if you are looking to get a date then carrying a few extra pounds is not going to do you any favours. In fact you will probably find that layer of flab around your midsection will ensure that as your date smiles coldly and runs out for the nearest door, you struggle to get to your feet in time to stop her.

When it comes to muscle building and transforming your body it is necessary for us to make use of the most powerful muscle in our entire body: our brain.

Follow these steps to ensure the best Muscle Building development possible.

1. Plan each workout in advance. If you do not plan your workouts, but instead simply proceed without forethought or organisation then you will end up limiting your progress, and worse yet causing yourself an injury. You should know exactly what exercises you plan to carry out in each workout session, what weights you are attempting to lift and the rest intervals you are allowing yourself between sets. Each aspect of your workout should be thought out and documented for future reference, this will allow you to track your progress and ensure continued muscle building development.

2. It is imperative that you adopt a holistic approach when it comes to muscle building rather than focusing on a select few muscle groups. You see, if you develop muscles in one part of the body but not the opposing side, this results in a muscle imbalance which means that the body will automatically engage its safety mechanism designed to prevent injury. Therefore you will not be able to strengthen a single muscle without improving the opposite muscle as well, and your progress will be capped. So, if you are planning on expanding your chest and increasing the muscle density of the muscles in your chest then you will have to ensure that you also spend some time developing and strengthening the back muscles as well.

3. Set Goals and aim high. When it comes to setting yourself objectives and goals, ensure that you do not succumb to a plateau and that you are constantly challenging yourself, move outside your comfort zone. At the same time however, it is equally crucial that you do not set the benchmark so high that you set yourself up for failure. Breaking down a large goal (such as being able to bench press 100 lbs) into smaller milestones, such as 15 lbs increases each week until you hit your ultimate goal, is guaranteed to provide far more positive and dramatic results.

4. When actually exercising, make sure that you keep yourself hydrated and drink plenty of water. Contrary to popular wisdom, drinking during exercise will NOT result in cramps. Indeed, drinking water will ensure that your body has sufficient fuel to maintain the muscle building process.

5. After each muscle building workout ensure to flood your system with Protein. Each workout will breakdown your muscle fibres and in order to ensure they begin recovery immediately it is essential to have a good dose of Protein. This is the one time when a Good Protein supplement will yield great muscle building results.

By following these simple steps you are sure to set yourself up for muscle building success.

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Workout Routines For Women – 5 Easy Workout Routine Tips

Women are always worrying about their weight and self-conscious of their appearance. Shedding the extra pounds is beneficial but a lot of people have difficulty doing it. Pay attention to the following  workout  routines for women.

The 1st tip consists of jump roping. Jumping is a way to sweat trigger your body also as running does when going around an oval track or treadmill. Jumping up and down will energize you helping you burn more calories. Jump roping is a full body  workout . It engages all the major muscle groups when you jump.

The 2nd tip is aerobics sessions. Women enjoy these activities because they are one of the easiest ways to drop the pounds fast. Aerobics consist of kickboxing, and also dancing. These can effectively burn fats everywhere on your body.

The 3rd tip is swimming. Swimming is very popular mainly because it is refreshing and everyone loves to do it. Swimming uses your hips, legs and arms and your head. This is a total body  workout  that is gentle on your body and just fun in general to do.

The 4th tip is dancing. Latin or jazz dancing to hip music is a total body  workout . Dancing isn’t boring especially to a good beat. Jamming along with the music of your choice is also a lot of fun if you know the lyrics. Using karaoke tracks and singing to them while dancing is fun and gives you great exercise too. Dancing burns a lot of fats and the rhythm easily amuses a lot of people.

The 5th tip is boat rowing. Going on boat trips can be a lot of fun, especially if you are rowing the boat yourself, and being able interact with the water. Rowing is also a complete full body  workout . It uses all of the arm and abdominal muscles.

To get the best results quickly find something that you will enjoy doing and do it well. Exercise should not be boring so make it exciting and make it fun for you. Fitness is a journey it doesn’t have to be hard, and stressful like a lot of people consider it. Working out can be especially tough for women who have busy schedules and don’t feel like they have the time to  workout . But if you find one of these  tips  you like on  workout  routines for women then go for it, and have some fun too.

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Which Exercise Produces the Best Muscle Building Workout?

It is very important to build muscle mass routinely and to maintain it as well. Many people who flock to gyms yearly, will request a personal trainer who will teach them the best muscle building workout for their age, body type and weight. While scanning the gym for the perfect trainer or coach, remember if there is no challenge to any of the weight training exercises, muscle will be built much more slowly. There really is no specific exercise better than another because they all play a role in building lean muscle mass. Including proper nutrition into the mix will result in a successful workout with the result of a long lean body.

Many trainers began by weight training, and are quite experienced in what exercise or bench press works the fastest at building lean muscle. There are several different exercises for the best muscle building workout, which are challenging, varied and most of all effective. The first is called the dead lift. this exercise builds lean muscle mass by weights on a barbell that is lifted from the floor while bending the knees. As the lifter raises the barbell, the legs are straightened. The dead lift is a great all over the body muscle builder, but especially the quadriceps and back muscles

Another exercise also in the running as the best muscle building workout is the well known bench press. Bench pressing works by building muscle mass in the upper part of the body. This is done by pressing weight away from the body while lying on a bench. Specifically the muscles which benefit from bench pressing are the deltoid, pectoral, and triceps, resulting in a beautiful chest and upper arms.

When wanting to be challenged, pull ups are in line as the best muscle building workout, because they involve a raised bar which one must pull their weight up to then lower their weight back down. This is very challenging, because the lower body is dead weight during this exercise, and the arms, back and shoulders are doing most of the work. Still for great upper body strength, this is super upper body workout. Next in line, are the barbell row and finally, the squat. The barbell row works to build muscle by extending the hips and bending forward while lifting the barbell in short bursts. It is a difficult and challenging exercise. The squat is for building lower body muscle and is performed by squatting while holding a barbell. This exercise is the best for building muscle in the glutes, hamstrings, and the quadriceps.

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