You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform – so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help.
Dumbbell Bench Press
Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards.
Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Standing Military Press
For this exercise, you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lock your legs and hips and keep your elbows in slightly under the bar. Press the bar to arm’s length over your head.
Lower the bell to your upper chest or your chin depending on which is more comfortable for you. This exercise can also be performed with dumbbells or seated on a weight bench.
Lying Tricep Push
Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise.
The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Side Lateral Dumbbell Raise
Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them back down to your side again.
Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Make sure you are lifting the dumbbells up rather than swinging them up. Don’t lean forward while doing this either or you risk injury to your back.
Monday, 16 November 2009
Friday, 6 November 2009
5 ways to build muscle fast
#1 - Get rid of the junk that is in your pantry and in the refrigerator. In order to build lean muscle fast, you will have to changer you eating habits. Go to the grocery store and stock up on protein rich foods, muscle supplement shakes and keep on replacing it as you run low.
#2 - Make it a priority to never train for more than two days in a row. If you are not totally recovered from previous workouts, then you will not be able to perform your routine as effectively and will increase the chances of injury. Over-training is the number one reason for burnout and injury. You cannot expect to build new muscle when you cannot lift more weight than your previous workout.
#3 - Every three to four weeks, switch your workout routine around and basically perform your workout backwards. This will confuse your body and muscles which will increase the stimulation to each muscle group. It will prevent the dreaded plateaus that we all have encountered before.
#4 - By performing your weight training with just your body weight, you will be adding another dimension to your workout. This will allow for a greater range of motion and will work the muscles in each muscle group in a different way that they are accustomed to, thus increasing the resistance and building bigger and stronger muscle. Push ups, chin ups, leg squats, dips and pull ups should be incorporated into your workout routine.
#5 - If you find that when you start your workout you are feeling unmotivated or you are getting frustrated, then the best thing to do is to go home and plan on working out the next day. If you focus on getting bigger and stronger and not becoming frustrated then you will achieve your gaols to have the body that you want. You will not stay motivated if you become upset that you are not getting the results that you want, in turn making your workout less effective. Stay focused and motivated.
Rob Stouffer has been bodybuilding for the last 15 years and has had great success at maintaining his physique. To learn more about how to build lean muscle fast, then visit http://www.completehealthedge.com and work towards the body that you deserve.
Article Source: http://EzineArticles.com/?expert=Rob_Stouffer
#2 - Make it a priority to never train for more than two days in a row. If you are not totally recovered from previous workouts, then you will not be able to perform your routine as effectively and will increase the chances of injury. Over-training is the number one reason for burnout and injury. You cannot expect to build new muscle when you cannot lift more weight than your previous workout.
#3 - Every three to four weeks, switch your workout routine around and basically perform your workout backwards. This will confuse your body and muscles which will increase the stimulation to each muscle group. It will prevent the dreaded plateaus that we all have encountered before.
#4 - By performing your weight training with just your body weight, you will be adding another dimension to your workout. This will allow for a greater range of motion and will work the muscles in each muscle group in a different way that they are accustomed to, thus increasing the resistance and building bigger and stronger muscle. Push ups, chin ups, leg squats, dips and pull ups should be incorporated into your workout routine.
#5 - If you find that when you start your workout you are feeling unmotivated or you are getting frustrated, then the best thing to do is to go home and plan on working out the next day. If you focus on getting bigger and stronger and not becoming frustrated then you will achieve your gaols to have the body that you want. You will not stay motivated if you become upset that you are not getting the results that you want, in turn making your workout less effective. Stay focused and motivated.
Rob Stouffer has been bodybuilding for the last 15 years and has had great success at maintaining his physique. To learn more about how to build lean muscle fast, then visit http://www.completehealthedge.com and work towards the body that you deserve.
Article Source: http://EzineArticles.com/?expert=Rob_Stouffer
Wednesday, 21 October 2009
What Is The Best Exercise To Lose Weight?
What is the best exercise to lose weight?
It's difficult to give a specific answer to this question as it depends on an individual's own unique circumstances and personal preferences. So what I'll do in this article is give you some suggestions as to what I feel are the best exercises to lose weight, and then you can make up your own mind. Generally speaking, an exercise that works on your cardio is ideal for helping you to lose weight as it stimulates your heart rate and forces your body to begin burning energy and excess fat. Pumping weights at the gym may make you stronger, but it won't necessarily help you to lose weight, much the same as crunches will tone your abdominals but won't help you to lose belly fat.
Play A Sport
Sometimes the hardest thing about an exercise routine is sticking to it. By regularly playing a sport that you enjoy, you can avoid this problem and help yourself to lose weight quickly, obviously depending on the type of sport and the intensity with which you participate. For instance, playing squash is going to help you lose weight quicker than say golf.
Running Or Jogging
The timeless favourite to get fit and lose weight. Most lose weight exercise programs will inevitably include some running or jogging at some point. The great thing about using jogging as an exercise to lose weight is you can do it pretty much anywhere, and you don't need any equipment. If you are a member of a gym, why not include an intense run on the running machine as a good warm up before your session.
Start with 10 minutes and gradually work your way up to 20 minutes.
In addition, go for runs outside in your local park or similar area, it will be less boring than the machines at the gym!
The other great thing about running is that it's easy to track your progress and see your improvement over time, with greater distances run in quicker times, and improved recovery rates - not to mention a noticeable weight loss.
If you are not able to run or jog, don't worry. Go for long brisk walks and try to improve your times as you progress. Many people pooh-pooh walking as an exercise to help them lose weight, but if done on a regular basis with a good pace you can begin to see dramatic results, and, more importantly, the progress you make will inspire you to continue with your exercise program.
My uncle suffered from heart and weight problems and was literally at death's door. The doctors advised him to change his diet and begin taking regular walks every day, so he did. Today, he is in much better shape and continues to get up early in the morning and walk for a good couple of hours. He has lowered his blood pressure as well as losing fat, and this change of lifestyle and exercise has literally transformed him. Never underestimate the power of even the simplest of exercises.
Cycling
Another great exercise that can be performed at home, in the gym, or out in the fresh air. An excellent cardio exercise, cycling has many benefits to help you to lose weight, as well as increased stamina, endurance and strength.
If you haven't already, you should definitely look to incorporate some bike work into your workouts - even a simple thing like cycling to work everyday instead of catching the bus or taking the car can have a profound effect on your weight loss success.
Swimming
An often underrated exercise to lose weight, swimming has the added benefit of significantly improving stamina and muscular strength as well as toning your body.
I guess the reason it's underrated as an exercise to lose weight is that we associate lose weight exercises to building up a sweat, and obviously you don't sweat while swimming (or at least, you don't notice it). However, swimming is one of the best all round exercises.
It must be stressed though that swimming needs to be complemented by a good healthy diet plan which looks at eliminating unnecessary calories. Swimming on its own, as with all the exercises mentioned here will not help you to lose weight if your calorie intake remains high, and you have a poor diet.
Before beginning any of the lose weight exercises here, I would recommend taking a look at Fitness Expert Craig Ballantyne's Exercise and Weight Loss Program. He has a Free report on common mistakes and pitfalls in exercise programs, and shows you how you can maximise your exercise routines in just 45 minutes 3 times per week.
To download a Free exercise program from Craig to help you lose weight,
go here --> Free lose weight exercise program
Article Source: http://EzineArticles.com/?expert=John_Wheeler
It's difficult to give a specific answer to this question as it depends on an individual's own unique circumstances and personal preferences. So what I'll do in this article is give you some suggestions as to what I feel are the best exercises to lose weight, and then you can make up your own mind. Generally speaking, an exercise that works on your cardio is ideal for helping you to lose weight as it stimulates your heart rate and forces your body to begin burning energy and excess fat. Pumping weights at the gym may make you stronger, but it won't necessarily help you to lose weight, much the same as crunches will tone your abdominals but won't help you to lose belly fat.
Play A Sport
Sometimes the hardest thing about an exercise routine is sticking to it. By regularly playing a sport that you enjoy, you can avoid this problem and help yourself to lose weight quickly, obviously depending on the type of sport and the intensity with which you participate. For instance, playing squash is going to help you lose weight quicker than say golf.
Running Or Jogging
The timeless favourite to get fit and lose weight. Most lose weight exercise programs will inevitably include some running or jogging at some point. The great thing about using jogging as an exercise to lose weight is you can do it pretty much anywhere, and you don't need any equipment. If you are a member of a gym, why not include an intense run on the running machine as a good warm up before your session.
Start with 10 minutes and gradually work your way up to 20 minutes.
In addition, go for runs outside in your local park or similar area, it will be less boring than the machines at the gym!
The other great thing about running is that it's easy to track your progress and see your improvement over time, with greater distances run in quicker times, and improved recovery rates - not to mention a noticeable weight loss.
If you are not able to run or jog, don't worry. Go for long brisk walks and try to improve your times as you progress. Many people pooh-pooh walking as an exercise to help them lose weight, but if done on a regular basis with a good pace you can begin to see dramatic results, and, more importantly, the progress you make will inspire you to continue with your exercise program.
My uncle suffered from heart and weight problems and was literally at death's door. The doctors advised him to change his diet and begin taking regular walks every day, so he did. Today, he is in much better shape and continues to get up early in the morning and walk for a good couple of hours. He has lowered his blood pressure as well as losing fat, and this change of lifestyle and exercise has literally transformed him. Never underestimate the power of even the simplest of exercises.
Cycling
Another great exercise that can be performed at home, in the gym, or out in the fresh air. An excellent cardio exercise, cycling has many benefits to help you to lose weight, as well as increased stamina, endurance and strength.
If you haven't already, you should definitely look to incorporate some bike work into your workouts - even a simple thing like cycling to work everyday instead of catching the bus or taking the car can have a profound effect on your weight loss success.
Swimming
An often underrated exercise to lose weight, swimming has the added benefit of significantly improving stamina and muscular strength as well as toning your body.
I guess the reason it's underrated as an exercise to lose weight is that we associate lose weight exercises to building up a sweat, and obviously you don't sweat while swimming (or at least, you don't notice it). However, swimming is one of the best all round exercises.
It must be stressed though that swimming needs to be complemented by a good healthy diet plan which looks at eliminating unnecessary calories. Swimming on its own, as with all the exercises mentioned here will not help you to lose weight if your calorie intake remains high, and you have a poor diet.
Before beginning any of the lose weight exercises here, I would recommend taking a look at Fitness Expert Craig Ballantyne's Exercise and Weight Loss Program. He has a Free report on common mistakes and pitfalls in exercise programs, and shows you how you can maximise your exercise routines in just 45 minutes 3 times per week.
To download a Free exercise program from Craig to help you lose weight,
go here --> Free lose weight exercise program
Article Source: http://EzineArticles.com/?expert=John_Wheeler
Monday, 19 October 2009
The Best Ab Workout Ever!
Today where men's sports almost always have its female counterpart, female bodybuilding is experiencing a crisis when it comes to a body full workout.
A body full workout and ab best workout in bodybuilding is a sport that combines weigh lifting, good diet, and rest for long term results. Bodybuilding was first designed as a male type of pursuit, but bodybuilding in women soon gained strenght. Female bodybuilding competitions began occurring in various places of the world and became very popular.
As opposed to female bodybuilding which was more hardcore, fitness competition with a body full workout and an ab best workout is now female bodybuilding with bodybuilders that get fit and toned without the muscle bulk. Now there is much focus on the stomach abs.
Male Bodybuilding Secrets
If anything, male bodybuilding is a more refined form of weightlifting for it takes into account the idea of aesthetic body shape, abs, tone, and mass of the entire body.
For some, male bodybuilding is simply a sport. In male bodybuilding, there are only four major aspects to keep in mind and that is:
1. Nutrition
2. Recuperation
3. Supplementation
4. Exercise
For the best results in male bodybuilding, abs and a body full workout, one must adapt the best training regimen. Good nutrition and supplementation are the top secrets to successful male bodybuilding. A common thought that any male bodybuilder knows is that if you're not growing, then you're not eating enough of the right types of foods.
Male bodybuilding also focuses not only in nutrition and exercise but in recuperation as well. This is very important to remember to keep in shape. Many people forget this secret and end up losing muscle after so much hard work.
There is also a system called highly intensive training and this is the major system applied by many male bodybuilding pros. It is incidentally the most taxing but the most effective male bodybuilding program out there.
This male bodybuilding system is focused around highly intense and infrequent workouts with emphasis on compound movements and progression to gain muscle. This system of male bodybuilding takes advantage of this tendency of the muscles to rebuild itself once broken down after a workout.
Intensive male bodybuilding training increases the extent of the break down of the muscle and helps increase muscle gains from a body full workout. This is a secret to keeping muscle for the longest period of time.
Get Your FREE 12-part mini course, BIG FAT LIES! I’ll also give you a FREE subscription to my world-famous, no hype fat burning tips e-zine, plus a 40 page FREE report, Skyrocket Your Fat Loss Success! Just for visiting.
Body Full Workout and Weight Loss Click Here!
http://weight-loss.deans-knowledgebase.com
Article Source: http://EzineArticles.com/?expert=Pauline_Masale
A body full workout and ab best workout in bodybuilding is a sport that combines weigh lifting, good diet, and rest for long term results. Bodybuilding was first designed as a male type of pursuit, but bodybuilding in women soon gained strenght. Female bodybuilding competitions began occurring in various places of the world and became very popular.
As opposed to female bodybuilding which was more hardcore, fitness competition with a body full workout and an ab best workout is now female bodybuilding with bodybuilders that get fit and toned without the muscle bulk. Now there is much focus on the stomach abs.
Male Bodybuilding Secrets
If anything, male bodybuilding is a more refined form of weightlifting for it takes into account the idea of aesthetic body shape, abs, tone, and mass of the entire body.
For some, male bodybuilding is simply a sport. In male bodybuilding, there are only four major aspects to keep in mind and that is:
1. Nutrition
2. Recuperation
3. Supplementation
4. Exercise
For the best results in male bodybuilding, abs and a body full workout, one must adapt the best training regimen. Good nutrition and supplementation are the top secrets to successful male bodybuilding. A common thought that any male bodybuilder knows is that if you're not growing, then you're not eating enough of the right types of foods.
Male bodybuilding also focuses not only in nutrition and exercise but in recuperation as well. This is very important to remember to keep in shape. Many people forget this secret and end up losing muscle after so much hard work.
There is also a system called highly intensive training and this is the major system applied by many male bodybuilding pros. It is incidentally the most taxing but the most effective male bodybuilding program out there.
This male bodybuilding system is focused around highly intense and infrequent workouts with emphasis on compound movements and progression to gain muscle. This system of male bodybuilding takes advantage of this tendency of the muscles to rebuild itself once broken down after a workout.
Intensive male bodybuilding training increases the extent of the break down of the muscle and helps increase muscle gains from a body full workout. This is a secret to keeping muscle for the longest period of time.
Get Your FREE 12-part mini course, BIG FAT LIES! I’ll also give you a FREE subscription to my world-famous, no hype fat burning tips e-zine, plus a 40 page FREE report, Skyrocket Your Fat Loss Success! Just for visiting.
Body Full Workout and Weight Loss Click Here!
http://weight-loss.deans-knowledgebase.com
Article Source: http://EzineArticles.com/?expert=Pauline_Masale
Get Ripped & Lose Fat At tHe Same Time
When I was just a youngster in my twenties, I desperately wanted to gain muscle mass. Like many guys at that age, I longed to have big arms, wide shoulders, powerful and sweeping thighs, and a V-shape that tapered down to a small waist.
Unfortunately, that's not how I looked. When I glance at old pictures, it appears that I was fooling myself into believing I looked less like the Pillsbury Doughboy than I really did. What was wrong? I pumped iron, downed high quantities of protein, ingested carbs during the so-called "two-hour window" after my workout. And most importantly in my mind; I kept my calorie intake high because all the available information said I needed to "bulk up" – to eat many more calories than I was burning so I could gain that desired muscle mass.
Now in my forties, I'm easily gaining natural muscle that I longed for twenty years ago. Not only that, I'm doing it while staying lean. Just recently, I decided to lean down even further – getting my body fat down in the mid-single digits. I was actually gaining strength and muscle while doing it.
How can that be? We're told over and over that in order to gain muscle size, we need to eat a lot. Oh... and if you have a "fast metabolism" (i.e. blessed with really low body fat), they'll tell you to turn yourself into a gorging pig because that's the magic bullet for "getting big"... right? Well, that will get you "big", but not with the kind of size that helps you land dates on Saturday night.
The fast metabolism people are being told to eat a lot more calories than they burn so they can gain muscle. They are assured by their muscle building gurus that they'll go to a different phase after they've gained the muscle; a phase in which they'll burn the fat.
Those with unwanted body fat are being told they'll need to focus on losing the fat before they can gain any appreciable muscle. It's said that the restrictive diet they'll need to adhere to will prevent them from gaining muscle size.
So here's a quiz question: If the skinny person can't gain muscle without eating a lot of excess calories and the fat person got fat by eating excess calories, how is the former fat person ever going to gain muscle without gaining back fat and how is the skinny person going to lose fat once he's "bulked up" without ending up skinny again? Maybe someone's feeding us something other than food.
The answer: Fat and muscle are completely different tissues sitting side-by-side on the body. Don't confuse the method by which one is gained or lost with how the other one is. If you're slender and you shovel down truckloads of extra calories while inadvertently missing the ideal muscle breakdown/recuperation ratio, you'll just end up fat.
Here's a question for the "fast metabolism group". Have you ever followed the advice of bodybuilding experts and didn't gain the muscle you expected? You know the advice I'm talking about; eat A LOT of food, train "HEAVY" (relative term – how about "make heavy weights into light ones"?), use big compound exercises, try to sit on your ass as much as possible, and uh... set your alarm to go off in the middle of your sleep so you can chug some 2AM whey protein. Ugh... I don't know about you, but you'll never pull me out of a good night's sleep just to force down some chalky powder.
Would you like to know what doing tons of compound exercises, forced reps, three, four and five-day splits and eating a lot of calories did for me? It turned me from a slim guy into a fat guy. When it was time to lose the fat, the muscle gains were disappointing. Anyone who's been to my website can attest; whatever muscle was lying dormant under my body fat – it didn't amount to much.
So the big question: How did I recently gain strength and muscle size while getting super lean?
I did it by eating slightly more protein than usual. I used 45 minutes of low-intensity cardio work to burn fat as soon as I got up in the morning. Above all, I made sure my muscles continued to be trained and recuperated at the ideal ratio and in my unorthodox manner. That's what's more important than adhering to some precise caloric regimen.
I'll never again listen to anyone who claims you can only do one or the other; you CAN gain muscle and lose fat (or remain lean) simultaneously.
Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com
Article Source: http://EzineArticles.com/?expert=Scott_Abbett
Unfortunately, that's not how I looked. When I glance at old pictures, it appears that I was fooling myself into believing I looked less like the Pillsbury Doughboy than I really did. What was wrong? I pumped iron, downed high quantities of protein, ingested carbs during the so-called "two-hour window" after my workout. And most importantly in my mind; I kept my calorie intake high because all the available information said I needed to "bulk up" – to eat many more calories than I was burning so I could gain that desired muscle mass.
Now in my forties, I'm easily gaining natural muscle that I longed for twenty years ago. Not only that, I'm doing it while staying lean. Just recently, I decided to lean down even further – getting my body fat down in the mid-single digits. I was actually gaining strength and muscle while doing it.
How can that be? We're told over and over that in order to gain muscle size, we need to eat a lot. Oh... and if you have a "fast metabolism" (i.e. blessed with really low body fat), they'll tell you to turn yourself into a gorging pig because that's the magic bullet for "getting big"... right? Well, that will get you "big", but not with the kind of size that helps you land dates on Saturday night.
The fast metabolism people are being told to eat a lot more calories than they burn so they can gain muscle. They are assured by their muscle building gurus that they'll go to a different phase after they've gained the muscle; a phase in which they'll burn the fat.
Those with unwanted body fat are being told they'll need to focus on losing the fat before they can gain any appreciable muscle. It's said that the restrictive diet they'll need to adhere to will prevent them from gaining muscle size.
So here's a quiz question: If the skinny person can't gain muscle without eating a lot of excess calories and the fat person got fat by eating excess calories, how is the former fat person ever going to gain muscle without gaining back fat and how is the skinny person going to lose fat once he's "bulked up" without ending up skinny again? Maybe someone's feeding us something other than food.
The answer: Fat and muscle are completely different tissues sitting side-by-side on the body. Don't confuse the method by which one is gained or lost with how the other one is. If you're slender and you shovel down truckloads of extra calories while inadvertently missing the ideal muscle breakdown/recuperation ratio, you'll just end up fat.
Here's a question for the "fast metabolism group". Have you ever followed the advice of bodybuilding experts and didn't gain the muscle you expected? You know the advice I'm talking about; eat A LOT of food, train "HEAVY" (relative term – how about "make heavy weights into light ones"?), use big compound exercises, try to sit on your ass as much as possible, and uh... set your alarm to go off in the middle of your sleep so you can chug some 2AM whey protein. Ugh... I don't know about you, but you'll never pull me out of a good night's sleep just to force down some chalky powder.
Would you like to know what doing tons of compound exercises, forced reps, three, four and five-day splits and eating a lot of calories did for me? It turned me from a slim guy into a fat guy. When it was time to lose the fat, the muscle gains were disappointing. Anyone who's been to my website can attest; whatever muscle was lying dormant under my body fat – it didn't amount to much.
So the big question: How did I recently gain strength and muscle size while getting super lean?
I did it by eating slightly more protein than usual. I used 45 minutes of low-intensity cardio work to burn fat as soon as I got up in the morning. Above all, I made sure my muscles continued to be trained and recuperated at the ideal ratio and in my unorthodox manner. That's what's more important than adhering to some precise caloric regimen.
I'll never again listen to anyone who claims you can only do one or the other; you CAN gain muscle and lose fat (or remain lean) simultaneously.
Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com
Article Source: http://EzineArticles.com/?expert=Scott_Abbett
Build Muscle & Lose Fat At The Same Time
You know, we’ve all heard that you can either bulk or cut, but you can’t do both at the same time.
And so we believe that this is true, so we don't even try to understand how it's possible to gain muscle, lose fat and get ripped when we're working out. But it can be done, and many guys are doing it. And you know what, it's great for summer when we've got to show off our bodies!
So in this article, we're going to talk about how to bulk and cut, and get results.
We need to understand that it's going to be a combination of a good workout, with a very precise diet plan.
It takes a bit of adjustment to our diet, but when you get it, you'll find that you're able to show off your muscles, as you'll have less fat covering them all up!
But you have to do it in a specific way. Here's the scoop.
The first step is a great workout. If you're not doing this, the rest of the plan won't work.
You'd want to workout a muscle group, with good intensity every 5 to 7 days.
Some do supersets, or some list to failure over 6-15 reps, the optimal partly depends on your body type. This will stimulate your muscles to grow, yet allowing enough time for the muscle to grow between gym sessions, so you actually gain muscle bulk..
There's more that we can go on about to get bigger quicker, but we won't delve into the details here.
Now, what about the diet? Listen up as this is where you can make it or break it.
You need to have a diet that:
1. Provide enough protein to gain muscle,
2. Stimulate testosterone production,
3. Stimualtes a high metabolism, and,
4. Avoiding the wrong type of calories that cause the opposite effects to the above
But how's this done?
Here are the 5 steps in your diet to start this process today:
1. Eat lean sources of protein. Think about foods such as egg, fish, lean chicken, and whey protein. Have a good portion of this straight after your workout.
2. Thinks about the monounsaturated fats. Why? These stimulate testosterone production. They're found in avocado, and extra virgin olive oil. Don't go overboard as they contain dense calories. Just try 2 teaspoons a day of olive oil for example.
3. Straight after your workout, have a high GI carbohydrate, such foods as honey or jam. This will satisfy your sugar fix, yes. But also it will help you absorb the protein and creatine (if you're taking this).
4. Have no high GI carbs in the evenings before bed. If you're doing this, this may be the only thing you have to do to get your body going in the right direction. Your metabolism is slowing, so no high GI carbs at this time please! It's the worse time to have it, and some guys get fat just with this one action.
5. Eat 6 meals a day, as it increases your metabolism. Many Hollywood celebrities do this, as it works. But keep the meals reasonable. Eat til you're 80% full, not excessively, and you'll feel more even during the day - no hunger pangs and no binging.
Got it?
If you want to get ripped in no time, and be healthy at the same time, have a look through these rules carefully.
There are more tips available on my website to refine your diet further, for example, if you're finding that you're not gaining muscle despite a good diet, or, you're putting on fat at the same time as muscle.
So get to it, and eat and train well, and transform your body within weeks.
Lucas Ryan helps you to gain muscle and lose fat so that you can show off your bodybuilding efforts and look ripped in no time. For more valuable tips visit his site to learn how to build muscle fast, lose fat and get ripped and get real results with your training.
Article Source: http://EzineArticles.com/?expert=Lucas_Ryan
And so we believe that this is true, so we don't even try to understand how it's possible to gain muscle, lose fat and get ripped when we're working out. But it can be done, and many guys are doing it. And you know what, it's great for summer when we've got to show off our bodies!
So in this article, we're going to talk about how to bulk and cut, and get results.
We need to understand that it's going to be a combination of a good workout, with a very precise diet plan.
It takes a bit of adjustment to our diet, but when you get it, you'll find that you're able to show off your muscles, as you'll have less fat covering them all up!
But you have to do it in a specific way. Here's the scoop.
The first step is a great workout. If you're not doing this, the rest of the plan won't work.
You'd want to workout a muscle group, with good intensity every 5 to 7 days.
Some do supersets, or some list to failure over 6-15 reps, the optimal partly depends on your body type. This will stimulate your muscles to grow, yet allowing enough time for the muscle to grow between gym sessions, so you actually gain muscle bulk..
There's more that we can go on about to get bigger quicker, but we won't delve into the details here.
Now, what about the diet? Listen up as this is where you can make it or break it.
You need to have a diet that:
1. Provide enough protein to gain muscle,
2. Stimulate testosterone production,
3. Stimualtes a high metabolism, and,
4. Avoiding the wrong type of calories that cause the opposite effects to the above
But how's this done?
Here are the 5 steps in your diet to start this process today:
1. Eat lean sources of protein. Think about foods such as egg, fish, lean chicken, and whey protein. Have a good portion of this straight after your workout.
2. Thinks about the monounsaturated fats. Why? These stimulate testosterone production. They're found in avocado, and extra virgin olive oil. Don't go overboard as they contain dense calories. Just try 2 teaspoons a day of olive oil for example.
3. Straight after your workout, have a high GI carbohydrate, such foods as honey or jam. This will satisfy your sugar fix, yes. But also it will help you absorb the protein and creatine (if you're taking this).
4. Have no high GI carbs in the evenings before bed. If you're doing this, this may be the only thing you have to do to get your body going in the right direction. Your metabolism is slowing, so no high GI carbs at this time please! It's the worse time to have it, and some guys get fat just with this one action.
5. Eat 6 meals a day, as it increases your metabolism. Many Hollywood celebrities do this, as it works. But keep the meals reasonable. Eat til you're 80% full, not excessively, and you'll feel more even during the day - no hunger pangs and no binging.
Got it?
If you want to get ripped in no time, and be healthy at the same time, have a look through these rules carefully.
There are more tips available on my website to refine your diet further, for example, if you're finding that you're not gaining muscle despite a good diet, or, you're putting on fat at the same time as muscle.
So get to it, and eat and train well, and transform your body within weeks.
Lucas Ryan helps you to gain muscle and lose fat so that you can show off your bodybuilding efforts and look ripped in no time. For more valuable tips visit his site to learn how to build muscle fast, lose fat and get ripped and get real results with your training.
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