Archive | July, 2016

Workout Tips

Whether you are starting out a new  workout  regimen or an old pro there are  workout   tips  you may want to try and follow to get the maximum benefit of your work out.

First and foremost always get permission from your doctor to  workout . Make sure you are in great health so you will not injure yourself while working out.

Make sure you make your  workout  a priority. You may want to use a calendar to check off that you actually worked out each day. Otherwise, you may skip a day here and there and before you know it, you missed three days of exercise in a row. This lack of exercise is not beneficial to you. Think of exercise as you would brushing your teeth; it is something you need to do every day.

A great way to make sure you get your  workout  in is to do it the first thing in the morning. Set your alarm and get up 45 minutes to one hour earlier than you would if you were not exercising. You will wake your body up and get your metabolism kick started for the rest of the day. Eat a healthy protein filled breakfast so you stay full longer. Such breakfasts include drink mixes that you mix with milk that are loaded with vitamins and protein, meat, nuts and cheeses. Skip a lot of carbohydrates as carbs will not keep you full very long. Also, bad carbs make you want to eat more and more of them. Examples of bad carbs include donuts, sugar laden cereals and basically any type of foods that are loaded with sugar.

To keep up with your exercise make sure you only  workout  thirty minutes to one hour per day. You do not want to exercise for two or more hours as you will only wear yourself out and decide to quit altogether.

Make sure you warm up before you exercise. You need to warm up your muscles so they stretch further and so you do not injure them. You do not want to end up tearing your ligaments and having to have expensive and painful surgery.

Drink plenty of water when you exercise. You may want to keep a fresh glass of water close to during your work out. Replenish the fluids you are losing due to sweat.

Do you watch too much television? If so, start by turning it off for thirty minutes per evening. Take your dog outside for a walk. Play in the yard with your children. You will find that you will have a lot more fun spending time with your family and pets. You can always record a show you feel is important and watch it later on in the evening.

Grab an exercise buddy. The two of you can come up with new exercise ideas. Both of you will keep each other on track as far as working out. It is harder to quit exercising altogether when you have someone cheering you on to get moving.

Remember when you  workout  you are working out for yourself. You owe yourself some “me” time and exercise will help your mind, body and spirit.

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Foods For Muscle Building

Body  Building  is fun and you can easily adapt your body into stylish  muscles . The best way of  building   muscles  is body  building  and exercises that will add up mass to your body and you will be able to make your body look elegant than ever. For body  building ,  diet  plays an important role and using good  diet  can help you to  build   muscles  in short period of time.

There are also some foods that help people to make fast muscles without going for heavy exercises and weight lifting. You can add these foods to your regular diet and can see their effect soon. These body  building  foods are aids to boost up your energy and stamina to  build   muscles  and provide high protein to your body. These proteins help your body to enhance hormones and you can workout for long period of time.

Some foods that are rich of proteins and nutrients are egg, bean, dish, chicken, meat and dairy foods. You should regularly use them in your diet with definite proportion and be sure to use a balanced diet.

There are number of different supplements available in the market to  build  up  muscles  quickly but natural foods are always preferred over them. There is no side effect of using natural foods but surely some supplements do have. Natural foods also give you rich source of energy. It is good if you include vegetables, fruits like apples, banana etc, rice and wheat in your daily diet in specific proportion (please consult a physician to know the how much calorie you need in a day and what proportion you need in foods. This  diet  plan helps to  build  up mass for your body that can be converted into  muscle  through workout.

If you want to get a solid and model figure you must be punctual in exercise. You should use some fruit like banana or apple before exercise and after exercise milk shake of any fruit is a good choice. Most physicians recommend juice of pomegranate after exercise. It gives you good amount of energy and makes your stomach work in a better way. If you are serious in  building  up your  muscles  then you should abide by a good  diet  plan.

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Abs Workout Routine

If you are trying to lose those belly fats and you are not doing a good job of it, then maybe you are doing it wrong. Here’s how to save you trouble. There various abs workout routines available that could help you in your quest to achieve that perfect washboard abs. however, you must be ready for the consequences. Most people fail because they have the desire to exercise to achieve 6 – packs but they are not willing to face the consequences like proper dieting and stuff. I know that it is very difficult for you to do that but like what they say, no pain, no gain.

Routine workouts are very tiring, frustrating and boring, that is the truth. And it is true for almost anything that is done repeatedly. However, it is the motivation that counts and if you will not push through, you will not gain anything. If you are really motivated to do it, then you will reap the rewards of hard work. Do not always depend on dieting pills or even avoiding the foods that would make you fat. Why not take care of your health as well as your physique by doing abdominal workout routines and make it a part of your entire exercise program. Getting six – pack abs means getting your abdominal muscles to be rock hard. But to be able to achieve this, you must really lose some serious weight, and that also means shedding some epic amount of fats. The lesser the fats, the more muscles would build up. To shed some fats, you must eat the proper diet and nutrition. The abdominal muscles will never develop if you have lots of fats in your belly. That is why if you don’t have the determination, dedication and patience, you will never be successful in getting those washboard abs that you always wanted.

By the way, what is abs? Abs is called rectus abdominis in science. And rectus is the Latin term for “proper” or “straight.” It makes a lot of sense, because the whole point of developing your abs is to have proper posture and a balance spine.

So what are these abs workout routines? Well, honestly, it varies from person to person. The intensity and the style depend on the person who will be doing it. If you are horribly fat, you will need a lot and more intense work out compared to the thinner person. Naturally, men’s exercise routines are more intense than that of women’s. The routine usually includes squats, to train the whole core, crunches, sit ups, leg lifts, v – lifts and many others. You should always bring a mat with you if you are working out because you will be lying down the floor most of the time. A friendly reminder, when doing crunches, does not place your hands on the back of your head. It is not a good practice at all.

So now that you know the importance of these abs workout routine, you will now see it in a different light.

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How to Build Muscle Up With the Right Diet For Building Muscle – 3 Easy Tips to Spur Massive Growth

To  build   muscle  up it is absolutely imperative that you eat the right foods – and as you become more advanced, that you eat the right foods at the right times. However, here we will only focus on what you should be putting in your body. We will delve into the topic of when to eat later.

Undoubtedly you’ve probably heard the term “caloric intake” and how it’s essential to eat a high number of calories if you’re going for quick  muscle  gain or  building  body mass. However, please understand that this means you can’t just eat pizza all the time. You must consume a high number of calories that also contain the right nutrients that will spur  muscle  growth.

So without ado, please find following three essential  tips  in terms of diet for  building   muscle :

Consume foods that are rich in protein. Among the bodybuilder’s perennial favorites are Tuna and chicken have long been favorites of bodybuilders not only because they taste good, but also because they contain high levels of protein. Red meat is also a great source, but this resource has been frowned upon in the last few years due to research linking high consumption rates of red meats to heart disease and certain cancers. If you’re looking for a quick protein fix as a snack, dab a healthy amount of peanut butter on something. Some like it by itself but I always enjoyed it on a banana.

You must consume some fat! Despite what you hear about fat as a contributing factor in degenerative disease, small quantities of fat are necessary and beneficial in building body mass. In fact, about 20% of your daily calorific intake needs to be made up of fats. Now as you may know, there are different types of fats, some of which are quite good for the human body. However, a full analysis is outside the scope of this article and it is recommended you find  muscle   building  books that will deliver the answers you need.

Go heavy on the carbohydrates. Carbs will be essential in supplying your body with the proper amount of energy to keep up your training regimen. Wheat breads are your best bet in this area.

As you can see, you will be going against some common ideals diet-wise – eating both fat with a high amount of carbs — when you begin your program. However, tell yourself this is only a short term deal in the grand scheme of things and know that it will be impossible to  build   muscle  up without them. So take the above, basic steps to start your diet for  building   muscle . These may seem somewhat elementary, but all steps are applied with benefit to all weight trainers at all skill levels.

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Newbie Workout Routine

If you are new to working out, then this  workout   routine  will be good starting point for you. I still use this  workout   routine  from time to time when I want to change things up a bit and it will help you build and tone your overall body. So when you are ready to get started hit the gym up and follow this routine.

Newbie  Workout   Routine 

Monday: Chest/Triceps

Tuesday: 30-40 minutes of cardio

Wednesday: Back/Biceps

Thursday: 30-40 minutes of cardio

Friday: Legs/Shoulders

Saturday: Day off or 30-40 minutes of cardio

Sunday: Day off

Chest Workouts:

* Flat Bench Press

* Incline Dumbbell Press

* Incline Dumbbell Flies

* Decline Dumbbell Press

Triceps Workouts:

* Dips

* Seated Overhead Tricep Extensions

* Rope Cable Press-Downs

Back Workouts:

* Pull-Ups (use the weighted pull-up machine if needed)

* Seated Rows

* Bent Barbell Rows

* Single Arm Dumbbell Rows

Biceps Workouts:

* Dumbbell Curls

* Preacher Curls

* Rope Cable Hammer Curls

Legs Workouts:

* Squats

* Standing Calf Raises

* Lunges

* Seated Leg Curls

Shoulders Workouts:

* Seated Dumbbell Shoulder Press

* Lateral Raises

* Front Dumbbell Raises

* Upright Rows

This is a basic  workout   routine  that should help you get started. When doing these workouts, I do 8-10 reps and 3 sets for each exercise. Also I recommend increasing the weight while decreasing the reps as you progress through each set. Use enough weight so that your muscles are completely fatigued by the last rep of last set. This will ensure muscle growth.

Also if you are trying to loose weight while building your muscles it is important to incorporate cardio within your  workout   routine . However if you are already skinny and are trying to bulk up then you do not need to incorporate the cardio component within your  workout   routine . You can simply rest your body on the cardio days.

Important: It is vital to have at least one day where you completely rest up your body and do no exercise what-so-ever. Your muscles grow during rest periods and not while they are being worked out. If you do not rest your body, you risk the chance of over training which will do you no good.

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Best Muscle Building Workout Exercise

To be fit and in shape is not just what every woman craves for, in fact with the greater demand to be presentable and impressive men are also going gaga over fitness.

 Muscle   building  has spread like a craze among the guys. But body building is not what can be said is everyone’s cup of tea. It requires a lot of dedication and continuous efforts by the body builders. There are many exercises that impress the body builders and work as a strength for athletes. To outshine others standing nearby, the body builders have their target set to try out something that is effective and deliver great outcomes.

To start with, here we have the compound and isolation exercises that are practiced to develop multiple muscles across more than one joint. Then there are some other useful exercises such as bench press, squats and dips that are when coupled with best supplement deliver great lot of beneficial results.

Compound exercises are believed to be more effective so as to help  building   muscles  as they incorporate use of several muscle groups. They also favor a heavier training load and usually work more muscle mass just in the same amount of time. Taking for example we have the squat exercise which is graded as a popular compound exercise.

The exercise is targeted to work the quadriceps, glutenous, abdominal s, hamstrings, lower back, hips and abductors. As this exercise has such a great quality, squat is an incredible effective  muscle   building  exercise if taken with some of the best health supplement as advised by the physician.

Personal fitness trainers also suggest free weight exercise over the machine exercises. These exercises are best known to serve effectiveness for  building   muscle  and are counted above the machine exercises. Free weights provide an improved ability to involve stabilizer  muscles  and are thus counted as better than machine  workouts . Free weights put in a natural 3 dimensional environment for the exercise.

These exercises are easy to learn so there is a lower risk of injury and thus there are some effective machine exercises which cannot be replicated by free weights. This includes various cable pulley exercises. This workout has the free weight exercises, compound, and supplements the workouts along with machine as well as isolation exercises.

Health care is equally important with exercises that impart a complete fitness to the fitness freaks. Thus, it is important for the fitness freaks to make and later follow the diet chart and advices aptly.

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Easy Ab Workout Routine

A fabulous well rounded ab  workout   routine  consists of a combination of different exercises and motions and a properly well-balanced diet. Cardiovascular exercising is also important for anybody who has the desire to shred the fatness off of their body; in order to get that ripped abs appearance. You must recognize you will not get that preferred ripped six pack ab look until you reduce your body fat to a certain percentage commonly close to 5% body fat.

  1. Most experts agree that it’s important to incorporate different types of core exercises that will vary from the standard types of push-ups, and move on to the crunches and sit ups. You will want to direct your focal point on your core muscles and begin to shape them up by using multiple routines and techniques.
  2. A good home ab  workout   routine  should also try to include at least 20 to 30 minutes of cardio exercise. You will learn that a brisk run and of about 20 to 30 minutes is more than enough to increase the core temperature of your body and aid to begin the procedure of demolishing unnecessary fat.
  3. For an effective ab  workout   routine , try bringing an exercise ball into your movements. An exercise ball will really help in putting more focus on your ab muscles, and it will allow you to try assorted exercises. The use of a medicine ball can be very good when you’re doing ab routines at home. When you are practicing an ab  workout   routine , try to focus on the doing right motions when you are exercising the abs.
  4. When you’re doing the exercises it’s also important to remember that you should try and compress the abdominal muscles on the top of the exercise. Really hammer the point home on your abs. Squeeze when you get to the top of every single contraction, and every repetition.

Your ab  workout   routine  may be a complete waste of time if you aren’t eating properly. You should eat plenty of vegetables and lean meats with a little extra fiber. Fiber aids fat to pass through your digestive tract. For those who prefer to do their ab  workout   routine  at home, you need to really focus on the proper nutrition. Skip over the junk food, and empty calories. You will, however need plenty of carbohydrates for a successful ab  workout   routine . There are many sources of carbohydrates available from vegetables, and you can use these to replace the starchy carbs. Remember that the best abs  workout   routine  consists of a variety of exercises, including cardiovascular exercises, and most importantly a proper diet and nutrition. When you stick to these simplified formulas in your ab  workout   routine  [], then you will get a ripped abs look in no time.

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Perfect Diet Plan For Building Muscle

If you are serious about building muscle, you will need to overhaul many things in your life. Finding the time to workout properly is important but so is eating the right foods.

Making and sticking to an eating plan for building muscle is very important when it comes to generating muscle and you won’t go far without one. There is no need to spend a lot of money or follow complicated plans but it is essential to follow the eating plan for packing on muscle strictly.

Quantity and quality is important in a diet plan

No matter what sort of diet you are on, the amount you eat and what you eat are the important factors. This is as true in a diet plan for building muscle as it is for one to lose weight. In order to build muscle, you have to eat properly in order to make sure you are building muscle and not fat.

Protein is essential in a diet plan

One of the most important foods in your eating plan for putting on muscle will be protein. Protein is essential for repairing the muscles after a workout, which is the period where muscle growth occurs. Many bodybuilders decide to use protein supplements to compliment their diet plan and this is up to you. However, there are many foods which provide a great source of protein and these should be included in your diet.

A good diet plan for building muscle will contain chicken or turkey breast, tuna and cuts of steak that are lean. If you have these for your main meal of the day, you will get a lot of benefit from it.

Don’t forget the carbs in your diet

As well as protein, the other essential components of a diet plan for building muscle include carbohydrates and fats.

Carbohydrates can come from eating healthy, good quality vegetables and wholesome foods like brown rice, oats and wholewheat bread.

Many people associate carbohydrates with food products like white bread and white rice but these should be avoided in your diet plan for building muscle.

Some people are surprised by the inclusion of fats in a diet plan for putting on muscle but there are good fats and bad fats. Saturated fats are very bad for a body but there are also good fats. Fatty acids from fish have a healthy impact on the body and many bodybuilders find natural peanut butter to be a great addition to the diet plan for building muscle.

Don’t go nuts with the nuts

Nuts like walnuts or almonds are good to snack on for a quick boost but it is important to only eat fats in moderation. It is important to have a level within the body but an excess of fats will lead to an increase in calories.

A balanced and healthy diet, with a weighting towards protein will be the perfect diet plan for building muscle.

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Ab Workout Routine

An ab  workout   routine  can be as simple or as involved as your level of fitness permits. For these reasons, the  routine  that follows has been separated into classifications of beginner and intermediate followed by an intermediate to advanced ab  workout   routine . Before you begin any of the exercises, get approval from a doctor.

Beginning to Intermediate Ab  Workout   Routine 

  • The Leg Crunches: For those who have gotten enough of lifting their head, this ab  workout   routine  calls for raising the legs rather than the head, which will reduce neck strain. Lie flat on your back, bending at the knees, and then lifting your feet up from the floor, bringing the knees to your chest.
  • The Stability Ball Crunch: Sit with an exercise ball under your low back (not under the buttocks), and do some crunches on the ball. You don’t need a very wide range of movement to get positive results. Just roll on up until you can you feel the abs contracting. Hold this position while breathing softly in and out.
  • The Crossed Crunch: Lie down on the floor while bending your knees, then crossing the right ankle over the left knee. Do a crunch as you normally do, but bring the left elbow to the right ankle, so that you target your side abdominal muscles. Switch sides so that you are targeting both sets of your obliques.

Intermediate to Advanced Ab  Workout   Routine 

  • The Yoga Boat Pose: For this ab  workout   routine , sit down on the floor and put your legs out in the front of you, with your knees bent slightly and arms extend your arms out to either side of the body. Slowly raise your feet off of the floor, and lean back slightly so your body remains balanced while sitting down on the floor. Lift the legs as far as you can, bringing your arms to the front of the body and in front of the extended legs. This pose can be difficult, but the results are big!
  • The Yoga Plank Pose: This ab  workout   routine  is easier to do than the one previous, and is managed by first lying down on your stomach. Curl your toes under you so that your muscles in the back of the legs stretch. Lift the torso off of the floor, and extend your straight arms under the shoulders. Use all of your muscles (this includes your abs) in the body for stability, and hold this position, while you keep your back straight with hips your hips tucked in. Hold this pose for as long as you can comfortably.
  • The Ball Roll Up: Holding a stability ball with your hands, lay down with your back on the floor flat, and your arms extended fully behind your head. Slowly lift the ball up and over the head and proceed to sit up fully, as you bring the ball over the legs and then eventually your feet. When you roll up and roll back down it should be done in an easy and controlled manner to get the maximum effect from this ab  workout   routine  [].

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