Healthyfitnow

Muscle Building

service — Wed, 09 Mar 2011 16:24:58 +0000

MUSCLE BUILDING HAS NEVER BEEN SO EASY OR SO MUCH FUN

Read on and discover the tips, tricks, secrets, and positive solutions to muscle building, fat loss , body toning, and bucket loads of energy.

Discover the best chest workouts
Learn real bodybuilding diets
How to lose fat and gain muscle
How to get a 6 pack fast
Do you want a flat tummy
Fast get ripped workout
How to lose man boobs
How to lose abs fat
Discover muscle building exercises

Join with me and I will show you the proven, successful ways and solutions to professionally and quickly change your body into a models shape. I am not promising an easy path to unbelievable results, because everyone has to work hard and be consistent to achieve these fabulous results. This program is not only exercise programs, as well as correct eating sessions, it also importantly must involve a strong physiological mind commitment to achieve these results.
The mind is a powerful subject–the saying -”the mind controls the body”– has never been so important as right here. This whole body building process must start with the right and strong mind set and thought control.

Mind Set

Let us have a look at this for a moment. The mind will control how we perform and the success of this program. If we are feeling bored or have lost our enthusiasm towards this program, then the results will be only half good, as we are only putting in half the effort needed. If we put in 100+% then we know we will achieve amazing results. The same as everything in life, if we are serious about achieving what we expect, then we have to put everything we have into it.
Remember, you are only doing this for yourself, to better yourself, only YOU,
No one else. Once you look good, and feel good, then the mind set (confidence) is there too.
I am sure you will agree with me that in life, someone who looks good, feels good, and has confidence, will achieve better results in everything, and we get praised and adorned by the general public.
Imagine what it feels like, when you walk into a room and everyone looks in awe
and senses that feeling or aura that surrounds you, as you look good, feel good, and have the confidence to deal with, and conquer any one or any situation.
The last very important point about this mind set is to try and enjoy and get positive experences from this adventure. The old saying
–”life is a journey, not a destination”–is a perfect description of my point here. You must learn to get positive things along the way, gain knowledge about yourself, and not expect the “pot of gold at the end of the rainbow” when you are finished. By taking the time to enjoy and evaluate you thoughts and feelings throughout this important part of your life, you will learn more about yourself than ever before.
So are you ready to change your life , forever. Well stand up now, and lets go.
Ok, so enter my site and learn how to conquer and control the mind, muscles and munchies, and achieve your dreams.

No Nonsense Muscle Building Review

Vince Delmont once had thought that muscle building exercises weren’t just for him. Just like a lot of people, his naturally skinny built was a tough challenge to overcome. Being a “hard-gainer,” his fitness regimen – workout, proper diet and supplements – was rendered useless. No matter how hard he tried, he always ended up to be the thin person that he was.
Due to this circumstance, he was even more motivated to develop his physique. On the way to sculpting his body, he fortunately uncovered what muscle building exercises worked best for him. It is through his program, No Nonsense Muscle Building, that he is now able to share valuable information to fellow hard-gainers so that they will also achieve that sexy body. As a matter of fact, a number of critics mentioned that his program is effective making it truly worth the investment.

Muscle Building Exercises for Everyone

Although not specifically mentioned, Delmont’s workout program will not only work for hard-gainers but also for those who are overweight. With the No Nonsense Muscle Building program, people of any body structure and gender would benefit greatly from the expert advices and training programs included in the book.

It was clearly stated that this program may not be for people who are into hardcore exercises and pumping irons in the gym. It specifically aims to attract the regular folks who can not spend more than three hours a week in a fitness center.

Delmont believes that three hours is all the time you need for muscle building exercises. Supported by different professional instructors, he further stressed that overtraining or extended workout hours may be counter-productive. The No Nonsense Muscle Building training is considered an effective method backed up with a couple of scientific studies. Successful results of this program are clearly shown in user testimonials.

Natural Muscle Building

Delmont is strongly against the use of performance enhancers such as, anabolic-androgen steroids, human growth hormones (HGH) and other synthetic testosterone boosters. According to him, people who take these drugs either earn temporary success or none at all.

Not usually seen and read in muscle magazines, No Nonsense Muscle Building promotes a program free from any performance enhancers and supplements. Delmont pointed out that bodybuilding magazines, owned by supplement manufacturers, promote their products instead of natural diet and muscle building exercises. He even stressed that reviews made by professional bodybuilders and sports figures in these magazines are often biased and mostly paid advertisements.

There are No Excuses

Looking into the No Nonsense Muscle Building program, it can be easily said that there is no excuse for missing exercise time. The muscle building exercises included in the program will surely help anyone who has great a desire to be fit but with little to no time in the most natural way.

If you feel yourself loosing enthusiasm or drive while achieving you dreams, please come back and re read this article, as I am sure it will re inspire you to achieve success.
Please take the time to join my club, by filling out the application below, to get my FREE bi-weekly newsletter, and other up to date rewards and links.

Tom Tallis
info@healthyfitnow.com

Best Chest Workout

service — Wed, 09 Mar 2011 16:24:58 +0000

Best Chest Workout

Best chest workout exercises target the largest muscle group in the upper body called the pectoralis major or in layman’s term, the chest muscles. Also known as the “pushing” muscles, the pecs are firmly interlaced with one’s arms and shoulders. This means that once you use the best chest workout, your chest, your triceps and deltoids also do the same.

Keep in mind that your training program says a lot with regards to the size, spread and depth of your pecs. Therefore, in order to achieve the optimum training for these large slabs of muscles, lifting heavyweights that focus on the upper, lower, inner and outer pecs would be suitable for the best chest workout.

Pecs Builder Exercises

Having explosive pecs would not only make you look good but it also makes you feel great and confident. Below are surefire exercises to develop these muscles:

Bench Press

Among the best chest workout exercises, the bench press is probably the most common. Bench presses can be executed in various ways and gym rats know for a fact that doing so would equate to well-developed pecs. While the Olympic bar and the plates are the only commonalities in this exercise, varying the grips, angles, weights and even the bench would surely give favorable results.

The basic bench press requires the lifter to grip the bar widely with the back lying flatly on a bench. Aside from the fact that this exercise generally benefits the outer pecs, it would also be great to know which specific part of the chest is targeted. If the bar is lowered to the neck, it builds the upper part; if it is lowered to the chest, the middle part gets the workout.

When the pecs or the so-called “pushing” muscles are subjected to best chest workout exercises such as the bench press, the closely tied muscles such as the triceps and the deltoids are also trained. In exercising your triceps, the bar should be lowered to the middle of the chest with the lifter’s elbows steadily clipped on the sides. But once it is lowered to the neck with the elbows splayed widely, then, the frontal deltoids are working.
Additionally, a bench press to the neck can be performed using either an incline or a decline board. The use of an incline board will develop the upper pecs while the decline board will develop the lower.

Parallel Bar Dips

Targeting the upper and inner pecs with this exercise requires the lifter to hold the bar at shoulder-width apart. If you intend to workout the outer pecs and the delt-pec tie-in, hands should be moved farther away.

Chest Workout Exercises Using a Dumbbell

There are a number of bench exercises utilizing dumbbells which closely approximate Olympic bar lifts. At the same time, these free weights may also be used to perform flies on a flat, incline or decline bench which are aimed to stretch the pecs and rip them up.

Two-Handed Crunch Using the Cable-and-Pulley Machine

Exercising the pecs using this piece of equipment is suitable for the two-handed crunch. The starting point of the exercise requires the arms to be spread far apart. The handles are then brought together in front of the chest while keeping the arms slightly bent at the elbow.

Bent-Arm-Pullover

The lifter lies on a flat bench with the weight placed on the floor. As soon as the lifter assumes a supine position, he reaches back over his head for the barbell. The weight is brought towards the chest in a circular motion while the arms are bent.

Included in the list of effective chest workout exercises is the compounded variation of this exercise. After the weight reaches the chest, it is then pressed similar to a close-grip bench press. Wrapping up the exercise, the weight returns back to the chest and down to the floor in a circular motion.

Suggested Chest Workout Plan

Chest workout exercises should be executed according to plan in order to achieve best results. It is suggested that you begin with the heavier bench press exercises and then move down the ladder through the barbell and dumbbell sets. Body weight resistance exercises are suitable to finish off your pecs builder program.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building
muscle building

Bodybuilding Chest Workout Exercises

service — Wed, 09 Mar 2011 16:24:58 +0000

Bodybuilding Chest Workout

In body building, chest workout exercises are sure not to be forgotten because they target the largest muscle group in the upper body called the pectoralis major. There are a number of chest workouts which specifically focus on the upper, lower and inner pecs. It is undeniable that these exercises are able to develop an explosive chest which all bodybuildings aspire for.

The body building chest workout exercises consist of sets utilizing free weights such as barbells and dumbbells together with body-resistance movements. Training for a week focusing only on the chest is adequate since other muscles will incidentally get to workout just the same.

In order to properly proceed with your chest workout, it is recommended that you plan your lifts. Take note to start with the set with the heaviest load then followed next with a lighter one. In other words, the sequence of the exercise depends on decreasing poundage. For an intermediate level bodybuilding, it is suggested that each exercise is performed in sets of three having eight to ten repetitions. While an advanced body builder would easily go through heavier weights in sets of five with six to eight reps.

Listed below are chest workout exercises which will certainly make a difference in your body building routine:

Wide-Grip Barbell Bench Press

Start off by assuming the correct position. Lie flatly on a bench with both feet resting on the floor. Grip the bar and make sure that your hands observe a distance of approximately double shoulder width apart. Make sure that before doing your regular set, initially proceed with a warm-up lifting only a moderate weight.

Observe the proper movement by bringing the barbell down to the area of the upper chest and lower neck. Pause for a second and return the load back to its origin. Complete eight to ten repetitions lifting the maximum weight that you can handle.

Keep in mind the general rule in body building chest workout exercises that each movement should be slow and smooth with a short pause at full contraction. The weight should not bounce on the chest area. Avoid arching your back or lifting your buttocks off the bench. If appropriate posture is neglected, there is a big possibility of straining your lower neck leading to more serious injuries.

Inclined Front Barbell Raise

Position yourself properly on an inclined bench. Grasp a light weight barbell with your arms and palms both facing straight down. Smoothly lift the weight overhead until it reaches to a point behind your head.

Dumbbell Flies on a Flat Bench

This is one of the most familiar chest workout exercises in body building. Lie with your back flat on a bench. Position two moderate weight dumbbells straight up and slowly lower them smoothly to the sides. Slightly bend the elbows on the way down and stop when your arms are already in parallel with the floor. Be conscious not to keep your shoulder joints hyper extended.

Wide-Grip Inclined Barbell Press

Utilize an inclined bench for this set. Start off with the barbell positioned straight overhead. Bring the weight down to the upper chest-lower neck area and perform eight to ten reps.

Wide-Grip Declined Barbell Press

This set is one of the many chest workout exercises that utilize a decline bench. Fix your arms in a perpendicular position to the ground while lying on the bench. For optimum body building workout, bring the weight slowly down to the neck and continue until you’ve completed eight to ten repetitions.

Dumbbell Press on a Flat Bench

Heavy dumbbells are required for this set. Start off by positioning the weights overhead and lower them to the chest. Maintain the correct posture by keeping the elbows high and the upper arm nearly parallel with the shoulders. It is suggested that you perform eight to ten repetitions of this exercise.

Dumbbell Lateral Pullover Press on a Flat Bench

This set utilizing medium weight dumbbells can be classified under the group of compound chest workout exercises. Starting off with the weights above the chest, move and rotate them past the head going towards the ground. At this point, bring them back to its original position and for best body building results, immediately execute a forty-five degree lateral fly.

Push-Ups

When performing this set, slowly execute the movement with as many repetitions as you can handle. Properly position yourself by keeping your body straight. Make sure your hands are only about a foot apart from one another and that you are up on your toes.

It should be noted that aside from performing these chest workout exercises, a high-protein diet should also be observed for your hard work to payoff. These exercises are surefire ways to develop ripped chest muscles when coupled with the proper nutrition. Not only do these sets work for body building aficionados but even those who aspire to adapt a fitness routine. So, don’t waste your time imagining. Don’t you want that intimidating pecs, do you?

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

How to get a 6 pack
How to get a 6 pack

How To Get Hard Abs

service — Wed, 09 Mar 2011 16:24:58 +0000

How to Get Hard Abs

If you’ve watched the movie “300,” maybe you’ve also thought how to get a 6 pack fast. The leader King Leonidas, portrayed by British actor, Gerard Butler, was featured with hard abs as well as the other members of the Spartan army. Aside from the astonishing story, I bet you are equally amazed how good the cast looked with each of them sporting their abdominal areas in almost perfect shape. Definitely, you can’t help but admire how awesome they look!
In reality, although Gerald Butler and his co-stars have nice bodies, their hard abs muscles don’t look as firm as what you have seen in the movie. Truthfully speaking, the secret behind the Spartans’ hard abs is a good movie animator. Just like photo is to Photoshop, the casts’ rock hard abs were edited in the film leading us to say that animators can really show you how to get a 6 pack fast.
The real key in achieving hard abs is by adapting the proper diet and workout. Since your target is to achieve hard abs, working out correctly, particularly at the midsection of your body, is very important. Dieting, on the other hand, will help you shed off the subcutaneous fats in exchange for a confident display of abs.

How to Get a 6 Pack Fast through Core Workout

In pursuing this workout, be ready to focus on your abdominal muscles which belong to a bigger muscle group called “core.” Consult a professional trainer to come up with a program suited for you. Make sure that your midsection, lower back and obliques are also exercised in order to develop the abs you have long been hoping for.

I. Sit-Ups

While a lot of people are confused on what type of sit-up is to be performed, some trainers can’t overly stress the importance of this exercise on how to get a 6 pack fast. Most champions in bodybuilding perform different varieties of sit-ups alongside some crunches to further enhance their abs.

· Decline Board Sit-Ups

– Perform three sets of 50 reps with the last set being compound sit-ups.

· Crunches

– Perform three sets of 50 reps on the decline board with the last set being compound crunches.

II. Leg Raises

Aside from giving a good workout to the lower abdomen, leg raises also bring wonders to the hips.

· Decline Board Leg Raises

- Perform three sets of 50 reps. For the first 2 sets, do the workout by keeping your legs in a straight position. On the last set, alternately bring the knees to your chest.

· Chinning Bar Leg Raises

- Position yourself by hanging on the chinning bar at an arm’s length. Perform three sets of 20 reps.

· Side Bends with Dumbbells

– This is one of the exercises which will show you how to get a 6 pack fast, specifically by toning a portion of your back and your obliques. Before starting this exercise, make sure you position your dumbbell at the back of your leg to put more stress on the rear oblique. Perform three sets of 100 reps for each set.

· Roman Chair Reverse Sit-ups

– This exercise will focus mainly on your rear obliques and lower back portion. Perform three sets of 25 reps. For the last set, do a compound by twisting your torso when you raise your body to contraction.

How to Get a 6 Pack Fast through the Proper Diet

According to the Iron Guru, Vince Gironda, “Bodybuilding is 80% diet.” A well-known nutrition expert and trainer of champion bodybuilders, he certainly knows how to get a 6 pack fast and devised a diet plan which will run for only a short period of time. Below is how you go about one cycle and should you want to reduce more of your subcutaneous fat, you can extend it to more than five cycles.

· Day 1 to 4

– As much as possible, carbohydrates intake should be close to zero. Maintain intake of food that is high in protein: eggs, milk, cheese, meat.

· Day 5

– Consume food that is balanced. Calorie intake proportions should be as follows: 25% protein, 40% carbohydrates and 35% fats and fiber.
As for supplements, the most recommended are protein powder, wheat germ oil, Lipotropic Amino Acids (Inositol, Choline, Betane), desiccated liver and kelp tablets.
How to get a 6 pack fast is intimidating most of the time. However, it is definitely attainable. With the proper abs workout and the proper diet, there is no doubt you can go around walking half-naked looking like a Spartan yourself.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

how to get hard abs
how to get hard abs

Get Ripped In Weeks

service — Tue, 08 Mar 2011 08:08:25 +0000

How to Get Ripped In Weeks

After putting all your effort in strenuous exercises and turning your body into a massive chunk, it’s about time that you enhance it into defined proportions through a get ripped workout. As you shape up in a few weeks, you will be able to appreciate more the hard work that you had done on your body.
In order to achieve the ultimate get ripped look, shedding off the remaining fats would mean a special commitment on your part. From sets using heavy weights, you will now need to exercise using medium weights with more repetitions. At the same time, you will also have to follow a strict four-week highly specialized diet. As several fitness gurus say, “Bodybuilding is about 80% diet,” so you just can not neglect this aspect as well.

Weight Pre-Training Tips

The get ripped workout will still involve rigid weight training. However, instead of lifting heavy weights, there will be more reps which will wear and tear your muscles. Below are some tips before proceeding:
· Lift moderate weights in 12 to 15 reps in exchange of the usual heavy weights in 6 to 8 reps.
· A variety of dumbbell exercises will help you shape up your big muscles. You will still have to follow a get ripped workout schedule and will be focusing on different muscle group per day. The get ripped workout will still require you to increase the weights as you go along but you should not push to your maximum as well.
· Since your aim is to attain a ripped look, subject your muscles to total exhaustion. Warming-up is as important since it prepares your body for the hard work. For a warm-up, lift lightweights in 5 sets with 25 or more reps. It will be followed with lifting moderate weights in 5 sets with 12 to 15 reps.
· Limit your cardio workout at a minimum since it will only let you burn muscle tissues rather than fats. To illustrate, runners usually have small bodies with little pot bellies since their fat stores are easily used up when they are engaged in extended workouts.

The Get Ripped Workout

Below are 5 sets of workout that will help you achieve the attractive and intimidating ripped body:

I. Chest

· Dumbbell Flies, flat bench, incline and decline
· Dumbbell Presses, flat bench, incline, decline
· Push-ups with feet elevated, hands widely spaced

II. Shoulders

· Dumbbell Presses, standing or seated
· Front dumbbell raises, standing
· Lateral dumbbell raises
· Upright rowing with barbell
· Shrugs with barbell
· Bent over dumbbell extensions

III. Back

· Pull-ups on the chinning bar
· Seated rowing with cable and pulley
· Lat machine pull-downs
· Bent over rowing with barbell
· One-hand bent over rowing with dumbbell

IV. Legs

· Squats with barbell
· Leg extensions on machine
· Thigh biceps curls on machine or with wall mounted cable-and-pulley
· Lunges with barbells
· Calf raises
· Donkey calf raises
· Seated calf raises

V. Core

· Crunches, flat bench or mat
· Compound crunches, twisting right and left
· Side bends with dumbbells
· Rear side bends with dumbbells
· Twists with barbell across shoulders

Diet Program for the Get Ripped Workout

Diet is as important as the get ripped workout itself. Each of the programs has its own role in accomplishing the goal. Note that the diet plan below shows only one cycle. This should be observed for 25 days (5 days/ cycle) or 5 cycles.
· Day 1 to 4 – Zero carbohydrates.
· Day 5 – Consume a balanced diet: 25% protein, 40% carbohydrates and 35% fat and fiber.
Supplements are also good if you are following the get ripped workout. You may take protein powder, amino acids such as Lipo3 compound, inositol, choline, etc., wheat germ oil, desiccated liver and kelp tablets.
Now that you know that it will only take a matter of a few weeks to get the shape you’ve always wanted, it’s now time to get started with your get ripped workout. What are you waiting for? Let’s pump some iron.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building
muscle building

Belly Fat|How To Tighten Belly Muscles

service — Mon, 07 Mar 2011 01:39:03 +0000

Belly Fat-How To Lose It And Get Flat Abs

At the age of 40, how to lose belly fat has become a common problem as fat deposits start to form at the midsection of the body. The said accumulation called the “Middle Age Spread” was believed in the past as a result of a laid back lifestyle with little or no stress at all. Recent developments in the medical field show that belly fat is generally harmful to one’s health. Type 2 Diabetes, certain types of cancer, hypertension, heart disease and some organ problems are associated with excessive belly fat deposits.
Fats are categorized into two groups, namely, subcutaneous and visceral. The subcutaneous type is the kind of belly fat which is located under your skin and can be easily grasped. On the other hand, visceral fat is out of your reach because it surrounds the internal abdominal area and intestines. According to studies, visceral fats are proven to be more harmful than subcutaneous. Regardless of the type of fat you have, it is fortunate that it can be shed off through dieting and exercise.
Now that you know that belly fats pose a great risk to your health, it is now a question of how to lose belly fat. Not just for appearance alone, depleting your tummy deposits will greatly improve your general well-being. However simple it may sound, it is a long road to success in terms of losing belly fat because a great deal of perseverance and discipline is needed.

Belly Fat Loss

Adapting the best exercises to lose belly fat is probably the answer to the most common problem men and women have today. Studies have revealed that excessive belly fat may bring health issues if it is not handled early on. It harms the body by cultivating an environment for diseases such as cardiovascular ailments, hypertension, diabetes, some types of cancer, stroke and insulin resistance.
While belly fat is known to be most common in men, everyone is encouraged to shed off those love handles in a healthy and natural fashion. The main culprits behind this undesirable condition are poor eating habits and lack of exercise. Another contributor is the age factor in which metabolism is expected to slow down. Additionally, women who are in the menopausal stage also carry the burden of belly fat. That is the reason why we commonly see older people getting thick in the mid area. It’s a good thing though that these deposits can definitely be lost by simply performing the best exercises to lose belly fat.
Aside from exercising, sticking to a diet would definitely help you lose belly fat. As simple as it may sound, it still takes perseverance and discipline to achieve it. Take note that exercising specific areas, also known as spot reducing, will not work although this has been promoted even way back in the 20th century. Keep in mind that fat is found in all body parts, therefore, dieting is the best way to reduce the fat equally from all over.

How to Lose Belly Fat: Diet Tips

Below are some points to consider before proceeding with your diet plan:
· Keep in mind that a significant reduction in calorie intake can backfire. It has been studied that our Paleolithic metabolism’s reaction to starvation is to store more fats than necessary.
· It is best to reduce your food intake just slightly below what’s needed of your body. The recommended level should lie between 1,800 to 2,000 calories a day.
· Keep track of what you eat through a journal. This way, you’ll be able to note down the diet steps executed on how to lose belly fat and measure accurately the amount of calories that you had consumed in a day. Make sure to record the first week religiously start cutting back on calorie intake gradually.
· Watch what you eat and avoid food that can ruin your diet. Remember to restrain yourself from “bad” carbohydrates such as refined sugars, grains, starch and certain types of bread including and oils.
· Stay away from instant or easily cooked foods like canned goods and noodles. These can just be warmed before serving and contain high level of fructose and chemical preservatives.
· It is highly recommended that food should be limited to fresh fruits and vegetables, unprocessed meat and fish. Remember that consumption of alcoholic beverage should be kept at a low to avoid sugar conversion through metabolism.
· Keep a calorie and carbohydrates counter handy. These tools will help you monitor the calories and carbohydrates that you consume every time you eat. Start by gradually reducing the carbohydrates intake to 50 grams a day. You’ll be amazed it will show you how to lose belly fat in no time. Do this until your weight starts declining.
· As soon as your weight approaches near your goal, slowly raise your carbohydrates intake until the point that you stop shedding off belly fats. Establish this as the basis for your calorie maintenance level.
· Increase your protein up to 25% of your calorie intake by eating protein-rich foods such as unprocessed meat, fish, milk, eggs, cheese, and legumes.
· Soy may not be a good protein source since you have to consume huge amounts before you can derive all the necessary amino acids for fat metabolism and tissue building.

How to Lose Belly Fat: Exercise Tips

In losing Belly fats, it is highly recommended that aside from the proper nutritional diet, an exercise program should go with it. Below are some tips to reinforce your training plan:
· Make time for an exercise program. This will not only help you develop muscles but it will also increase your calorie consumption. Remember that building your muscles require 3 times the energy than fat.
· Seek the help of a professional trainer who will show you how to lose belly fat. He will also be able to come up with an effective workout program.
· In some cases, you might need to enroll in a fitness club and join some group classes to stay motivated.
· Keep in mind that cardiovascular exercises should be kept at a low because they reduce your tissue muscles instead of burning fat.
Some individuals are left clueless on how to lose belly fat. There really is no easy way to do this. The undisputable combination of diet and exercise will help you achieve the body that you’ve always wanted. Discipline, hard work and perseverance are essential.

Calorie Watching

Aside from your dedication to do the best exercises to lose belly fat, watching your calorie intake is of the same importance. Make sure your intake would cover only what you need to go through your day – nothing more or nothing less. Your age, weight and gender also needs to be considered in order to determine the right amount of calories to support the nutritional demands of the body.
To illustrate, a 50-year-old slightly overweight man needs 2,566 calories per day to maintain his weight while a woman of the same age and condition needs only 2,338. In order for them to lose weight, they need to cut down 20% of their daily calorie intake. However, if it calls for a dramatic weight loss, they should reduce the calories by as much as 25% to 30%.
Before starting a diet, make sure you have a calorie counter handy. It is readily available for download in numerous sites on the internet. Use it as a reference in order to plan your diet according to your age and gender. Ideally, the plan should reflect an approximate amount of 5% less than your normal intake. Take note that without a proper diet the best exercises to lose belly fat would not work as efficiently.

The Belly Fat Reduction Program

It is best that you determine your level of expertise before going any further into the program. A beginner is normally recommended to do the exercises using only his body weight as resistance. On the other hand, an advance exerciser can proceed by using free weights. Listed below are some of the best exercises to lose belly fat specifically for beginners:

· Sports walking – Also known as “brisk walking,” beginners are advised to perform this at a moderate pace for about 15 to 30 minutes a day. This activity can be increased gradually but with strict considerations on the target heart rate.

· Free Standing Squats – Strengthen your buttocks and thighs by standing straight with feet slightly apart. Fully extend your arms in front or cross them on your chest while you gradually descend into a full sitting position. Shortly pause at the point where your thighs are in parallel to the ground. Try working up to 100 squats.

· Free Standing Twists – This is one of the best exercises to lose belly fat since it concentrates on the abdomen. Make sure to stand straight with hands positioned on the hips. Slowly, twist your body from right to left or vice versa. Try working up to 100 twists.

· Calf Raises – Also known as the “toe raises”, this exercise starts off by standing barefoot on a 2×4 mat. Rise on your toes and count to 2 before going back to the original position. Try working up to 100 calf raises.

· Push-ups – Position your body by lying chest down. Hands should be aligned with the shoulder and palms should be flatly positioned on the floor. Perform this exercise by pushing your body upward until your arms are straight. A modification of this exercise appropriate for beginners is to be on the knees instead of lying chest down. Repeat this exercise for 25 times.
These best exercises to lose belly fat are suitable not only for beginners. However, once you feel that these exercises are already too easy for you, it could be that you had moved beyond the beginner level. It is then recommended that you enroll in a gym for advanced exercise programs with a help of a fitness trainer.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

man boobs how to tighten chest muscles
man boobs how to tighten chest muscles

Lose Fat and Gain Muscle

service — Sat, 05 Mar 2011 09:19:27 +0000

How to Lose Fat and Gain Muscle

A bodybuilder’s main target is to modify his body through intense workout although some of them have no idea how to lose fat and gain muscle all at the same time. Losing fat may sound simple but it is one of the hardest things to do. It requires 100% pure discipline and determination. In order to have the body you’ve always dreamt of, you must understand that your muscles require thrice the energy for it to function while fats won’t need that much. It follows that when you burn your fats, you’ll gain muscles and this can all be done through exercise.
The second half of ‘lose fat and gain muscle’, is getting rid of the fats through diet. The hardest part lies in your self-control to restrain yourself from craving fat-gaining foods. Sweets, sodas, bread and alcohol should be avoided when you are on a strict body builder’s diet. Furthermore, if you want to know how to lose fat and gain muscle, you must be aware that refined sugars, grains and artificial sweeteners are also not allowed.

How to Lose Fat and Gain Muscle through Exercise

Bodybuilders would know that an exercise program designed for all the muscle groups in the body is needed to start training. If you are a novice, you may go to a fitness center and ask the help of a professional trainer. They can give you recommendations on which programs to take in working out your muscles effectively. For advanced bodybuilders, training sessions of five times a week for about an hour long would be sufficient, while a beginner should start off at least once per week.
Below is a sample of a weekly program which will show you how to lose fat and gain muscle:
MONDAY – Workout focus is on chest
1. Bench Press – 3 sets of 10 reps
2. Dumbbell flies or Pec-Deck – 3 sets of 10 reps
3. Incline Bench Press – 3 sets of 10 reps
4. Decline Bench Press – 3 sets of 10 reps
5. Push-Ups – 3 sets of 25+ reps
6. Core Exercises – 3 sets of 25 reps – Sit-ups, Crunches, Leg Raises, Dumbbell Side-bends
TUESDAY – Workout focus is on legs
1. Squats – 3 sets of 10 reps
2. Hack Squats – 3 sets of 10 reps
3. Sissy Squats – 3 sets of 10 reps
4. Leg Extensions – 3 sets of 10 reps
5. Thigh Biceps Curls – 3 sets of 10 reps
6. Calf Raises – 3 sets of 10 reps
7. Donkey Calf Raises – 3 sets of 10 reps
8. Lunges with Dumbbells – 3 sets of 25 reps
WEDNESDAY – Workout focus is on shoulders
1. Standing Barbell Press – 3 sets of 10 reps
2. Seated Dumbbell Press – 3 sets of 10 reps
3. Front Dumbbell Raises – 3 sets of 10 reps
4. Lateral Dumbbell Raises – 3 sets of 10 reps
5. Upright Barbell Rowing – 3 sets of 10 reps
6. Bent-Over Dumbbell Extension – 3 sets of 10 reps
7. Barbell Shrugs -3 sets of 10 reps
8. Core Exercises – 3 sets of 25 reps – Flat bench crunches, Decline bench crunches, Compound crunches on mat
THURSDAY – Workout focus is on back
1. Pull-Ups on chinning bar – 3 sets of 10 reps
2. Front Levers on chinning bar – 3 sets of 10 reps
3. Lat Machine Pull-Downs – 3 sets of 10 reps
4. Seated Rowing with cable-and-pulley – 3 sets of 10 reps
5. Bent Over Rowing with barbell – 3 sets of 10 reps
6. Bent Over Rowing with dumbbell, one arm at a time – 3 sets of 10 reps
7. Core Exercises – 3 sets of 25 reps – Flat bench leg raises, Compound sit-ups on mat, Dip bar leg raises, Upright twists
FRIDAY – Workout focus is on arms
1. Biceps Barbell Curls – 3 sets of 10 reps
2. Triceps Press Down, cable-and-pulley (lat) machine – 3 sets of 10 reps
3. Biceps Dumbbell Curls on incline bench – 3 sets of 10 reps
4. French Presses on flat bench – 3 sets of 10 reps
5. Preacher Bench curls with easy-curl-bar – 3 sets of 10 reps
6. Bent Over Dumbbell Extensions – 3 sets of 10 reps
7. Concentration Curls with single dumbbell – 3 sets of 10 reps
8. Dumbbell Presses from behind the neck – 3 sets of 10 reps
9. Core Exercises – 3 sets of 25 reps – Decline Sit-Ups, Compound Decline Sit-Ups, Compound Leg Raises

How to Lose Fat and Gain Muscle through Diet

Fitness professionals show us how to lose fat and gain muscle by getting involved in a two-part process consisting of exercise and diet. Without the other, it would be difficult to achieve your goal of being fit.
In order to plan the appropriate diet, make sure the proper proportions of nutrients are considered as shown below. At the same time, utilize a calorie counter to note down your calorie intake.
· 25% Protein – Protein can found in eggs, cheese, milk, organ meat (liver, kidney), red meat and fish.
· 40% Carbohydrates – Healthy carbohydrates come from natural fruits and vegetables. Avoid eating potatoes and rice.
· 35% Fats and Fiber – Fats that are beneficial to the body can be found in soluble and natural fats. Fiber, on the other hand, can be found in fresh fruits and vegetables.
Supplements may or may not be taken. Should you decide to maintain supplements, consider protein powder, amino acids and vitamins.
There is no short and easy road leading to fitness. You really do not have to be a fitness professional to achieve your fitness goals. Just keep in mind the two-part process and you’ll definitely know how to lose fat and gain muscle in no time.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

Muscle building diets
Muscle building diets

man boobs | how to tighten chest muscles

service — Fri, 04 Mar 2011 06:58:24 +0000

How to Lose Man Boobs

One challenge that haunts some men today is how to lose man boobs. Also known as “moobs,” this can be traced to two common causes, namely, hormonal imbalance and obesity. In order to lose man boobs, you have to exactly determine what causes such condition.
It is common for obese men to have man boobs. However, if you are not insanely fat, it may be that you have low levels of testosterone which is medically referred to as gynecomastia. It is best to consult a medical professional if you are in such condition because there is a need for certain changes in your diet. At the same time, hormonal supplements will be prescribed. If you wish to increase the presence of male hormones in the body and lose man boobs the natural way, all you have to do is to be involved in strenuous exercises.

Exercising to Lose Man Boobs

Just like any other weight loss program, the surefire way to lose man boobs is certainly through exercise. It can help you to lose man boobs by accelerating the shedding off of fats not only at the chest area but in different areas as well. Don’t be fooled with spot reduction method that will target fats in your chest and other body parts. You will only be disappointed if you’ll rely on various devices such as vibrating belts, tummy reducers, chest exercisers, etc. Though it was popular in the early 20th century because of claims of success, it is to be noted that this method worked only because it is accompanied with a proper diet program.
Exercising will generally result to firmer muscles, however, you have to burn the fats first. You need an exercise program that will involve both upper and lower body parts. Below is a sample of an upper body training program that will help you lose man boobs:
I. Chest
· Wide-Grip Bench Press
· Wide-Grip Incline Barbell Press
· Wide-Grip Decline Barbell Press
· Dumbbell Flies on Flat Bench
II. Shoulders
· Standing Barbell Press
· Upright Rowing with a Barbell
· Front Dumbbell Raises
· Lateral Dumbbell Raises
III. Back
· Lat Machine Pull-Downs
· Seated Rowing with Cable-And-Pulley Machine
· Bent Over Rowing with a Barbell
· Pull-Ups on the Chinning Bar
IV. Arms
· Biceps Curls with Easy-Curl-Bar
· Triceps Press Downs on Cable-And-Pulley Machine
· Preacher Bench Curls with Easy-Curl-Bar
· Triceps Presses on Flat Bench
· Concentration Curls with a Dumbbell, alternating arms
· Bent Over Triceps Extensions
Take note that if your aim is to lose man boobs, you need to perform the upper and lower body workouts on separate days. For instance, set Mondays, Wednesdays and Fridays for the upper body and then Tuesdays, Thursdays and Saturdays for the lower. Perform three sets per routine and repeat it up to 10 times maximum.

The Nutrition Program

Now that the exercise program is already laid out, it’s time to go over the suggested diet that will complement the hard work required to lose man boobs. Calorie intake may be different according to age and gender. Physicians and Dieticians will be able to recommend the right amount of calorie that you should take.
For a balanced nutrition, calorie should come from different food groups with the corresponding percentages:
· 25% protein – Protein can be found in eggs, milk, cheese, meat, beef, chicken and fish.
· 40% carbohydrates – A good source of carbohydrates are the natural vegetables and fruits. Avoid sources of carbohydrates that can give you more fats such as artificial sweeteners, sugar, refined grains and starch.
· 35% fats and fibers – Adequate sources of fats can come from soluble oil such as olive oil, walnut oil and wheat germ oil. On the other hand, fresh fruits and vegetables contain the needed fiber.
Supplements, although you can do away without one, may be taken together with diet and exercises focusing to lose man boobs. Recommended supplements are as follows:
· Protein powder – This supplement will help you boost more protein into your body.
· Amino acids – Also known as protein building blocks, it has Lipo3 compound called lipotropic amino acids which help the body in metabolizing fats.
· Desiccated Liver – This extracted supplement is a natural source for folic acid and iron. In addition, it is also rich in Vitamin B.
· Kelp Tablets – It is a good source for iodine.
Fat deposits in the body differ between men and women. Women usually store fats in the hips, thighs and buttocks. While for men, these deposits are either at the belly, back and chest. A male’s chest, when a considerable amount of fat has accumulated, will result in man boobs. You have to keep in mind that there is no shortcut in staying in shape. Adhering to a good diet plan accompanied with an efficient training routine will significantly reduce body fats evenly. Not only will you be able to lose man boobs but other problem areas will be reduced as well.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building supplements
muscle building supplements

Bigger Thighs and Legs

service — Thu, 03 Mar 2011 08:45:07 +0000

How to Get Bigger Thighs

Before you even wonder how to get bigger thighs, you have to be familiar with what they are made of in order to work them out effectively. There are three muscle groups in the said area, namely, the quadriceps or the frontal thigh muscles, the thigh biceps located at the back of your upper leg and the calves found on the lower leg. Performing exercises which target each of these muscles will help you develop your bigger thighs evenly.
It is overwhelming to know that two-thirds of our weight is contributed by our legs. Unlike the torso which is hollow and composed of different organs with plenty of spaces for air, the leg muscles are solid, most especially the thigh part. It then follows that in order to make bigger thighs, extreme workout is really necessary.
If you want to workout those solid muscles, let Bill Pearl, a four-time Mr. Universe, show you how to get bigger thighs. His bodybuilding encyclopedia, “Keys to the Inner Universe” has dedicated 50 of its pages on exercises for bigger thighs. Approximately 150 exercises are clearly explained with accompanying pictures to ensure that the individual will understand and execute each of them properly.

The Squat

According to experts, the best exercise that will give you bigger thighs is the squat. Most bodybuilders who are not as dedicated as the others avoid this exercise because it takes a lot exertion to perform it. While performing squats, it is advisable to use a barbell or equipment like the weight-loaded Smith machine.
There are various starting positions for this exercise. You may place the weight on your shoulders or in front at chest level. Feet may be positioned flat on the floor or you may choose to raise the heels approximately 2 inches. When going down, bear in mind that the optimum distance is when the butt touches the heels. Alternatively, a bench can also be used to determine this distance. Whatever position you choose, make sure your legs are not locked out when performing the exercise and you’ll get used with the proper stance and be familiar on how to get bigger thighs.
With three sets of ten repetitions for the exercises shown below, you’ll learn how to get bigger thighs in no time.
· Barbell Squat – Perform this exercise using an Olympic bar with weights and a squat rack. Raise your heels as the starting position and go down until your thighs reach the point where it is parallel with the floor. Go back to the original position.
· Barbell Squat Wide Stance – Position yourself by spreading your legs widely and with heels raised. Perform this exercise by squatting slowly while your knees are gradually pointing out. This exercise will show you how to get bigger thighs by working out the inner thigh.
· Hack Squat – Position a barbell behind your buttocks. When performing this exercise, start off with your heels elevated. Perform the exercise repeatedly by going down until the barbell nears the floor.

Leg Presses

Aside from squats, leg presses also help you get bigger thighs faster. They are performed in a seating position with the aid of leg press machines such as below:
· Leg Press Machine – In this exercise, the position of the feet is extremely important since it will help you determine which part of the thigh will be worked out.
· Decline Leg Press Machine – Just like the normal routine on leg press machines, foot placement is important. Different portions of your thighs are worked out by positioning your feet in different angles. Aside from showing you how to get bigger thighs, it will also workout your buttocks as you go down deep enough.

Leg Extension Machine

Utilizing the leg extension machine is also another form of exercise routine that will help you maximize the development of your thigh. In this routine, not only the thigh is worked out but the knee as well.

Thigh Curls

Thigh curls machine will help you shape your thigh biceps muscles or hamstrings. Other than this equipment, you can also make use of an ankle strapped cable-and-pulley machine to target the same muscle group.

Abductor and Abductor Machines

If you wonder how to get bigger thighs which are evenly attractive, you have to use this machine to workout the inner thigh and the hip flexors since they have a lot to do with the overall shape of your legs. However, if this machine is not available, you can use a cable-and-pulley machine instead.

Dumbbell Lunges

Dumbbell lunges is another routine that will wear out your muscles and teach you how to get bigger thighs. This specific exercise focuses on working out the muscles located at your rear thigh. Aside from that, it will also exercise your buttocks. Furthermore, dumbbell lunges is also a good exercise for your hips and flexibility of your lower muscles.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building
muscle building

How to Get a 6 Pack

service — Wed, 02 Mar 2011 07:50:15 +0000

How to Get a 6 Pack

How to get a 6 pack abs is an interesting discussion topic for bodybuilding experts. Not only do fitness buffs strive hard to have a sexy midsection but almost everyone does. Dieting is undeniably one of the best way to get rid of subcutaneous fat, however, achieving the desired chiseled look through exercise differs from one bodybuilder to another. Should you decide to subject yourself into extreme workout for that ultimate goal, make sure you choose a program that would work best for your body and metabolism.

How to Get a 6 Pack through Crunches and Diet

Some of you may be familiar with the late Iron Guru, Vince Gironda. During his time, he was a well-known trainer for bodybuilding champions. His abs were not just a merely 6-pack but an 8-pack! His clientele included body beautiful celebrities, movie actors and action stars.
The Iron Guru strongly suggests varieties of crunching exercises in order for the sexy abs to appear. These exercises are to be performed while positioned flatly on a mat, suspended on a pull up bar, on a bench and with the aid of the Roman chair. He taught his students how to get a 6 pack based on the belief that bodybuilding is 80% diet. This meant that dieting is more important and that the workout routine contributes minimally. This created a stir of controversies but nevertheless, Vince Gironda was still known to be a very successful bodybuilding mentor.

Work Everything out towards a 6 Pack Abs

Another perspective on how to get a 6 pack abs came from four-time Mr. Universe champion, Bill Pearl. He released a bodybuilding encyclopedia entitled, “Keys to the Inner Universe.” A lot of people concluded that it was the best book ever written for bodybuilding and weight training. In his book, he dedicated 62 pages for abdominal workouts comprising of more than 240 variations which will surely bring out the appealing shape of your midesction.
If you’ll notice Bill Pearl’s physique, his 6 pack abs resembled the Rocky Mountains found in western North America. His contemporaries voted him as the “Best Built Man in the World” when he was 47 years of age.

Who says the naked truth?

If you’re wondering who’s right between Iron Guru Vince Gironda and Mr. Universe Bill Pearl, then know that both of them have their own effective methods in how to get a 6 pack abs. The Iron Guru believed that in order to obtain an attractive abs you need to undergo a proper diet before you can bring out its perfect shape. Mr. Universe, on the other hand, stressed that you had to work out your muscles to its extremity before dieting to obtain a perfect 6 pack.
Before you choose the program how to get a 6 pack abs, understand that both of them have different body structure, thus the difference in their workout methods. The small and beefy Vince Gironda has a trim and fit physique. Bill Pearl, on the other hand, is the opposite: fairly tall with very defined muscles that are massive.

Exercising for Appealing Abs

A lot can be learned today from both of these bodybuilding champions. Furthermore, both their techniques can be combined to obtain a 6 pack abs. Below is a list of abs-forming exercises that should be performed in three sets:
- Roman Chair Sit-Ups – Included in the How to Get a 6 Pack program are Roman Chair exercises. Utilize this chair without a back rest in order for you to perform sit-ups for your abs and back bends for the muscles located at your lower back. In doing this exercise, make sure that your legs is positioned properly by hooking it under its rung.

- Incline Board Crunches – In this exercise, you are to perform partial sit-ups by bringing your abs into forced contractions as you raise both your head and shoulders in an upward direction.

- Supine Crunches – Place your hands at the back of your head with elevated legs bent at a 90-degree angle. Do repeated crunches by bringing your right elbow to your left knee and your left elbow to your right knee alternately. This exercise can be performed either on the bench or on a mat.

- Dumbbell Side-Bends – Learn how to get a 6 pack by performing this exercise using a single dumbbell. Lower the dumbbell at an arm’s length and bring it to an upright position. Do the exercise repeatedly and alternating sides after 20 repetitions on each side. This routine can also be performed with the weight positioned at the back of your buttocks. Such routine will work on your obliques found at the rear.

- Pull-Up Bar Leg Raises – Place your hands widely spread on a chinning bar. In gradual motion, elevate your legs until your knees are close to your chest. Put your legs back to its original position by lowering it. Do this routine repeatedly.

- Parallel Bar Dip Machine Knee-Ups – Rest your forearms on the dip bar. Bring your knees up to waist level and return it to its original position. Repeat exercise.

Now that you know the series of routines, how to get a 6 pack abs would just be matter of dedication and discipline. There’s no time to lose. Start working your way towards that goal now.

Truth About Six-Pack Abs Review

Have you ever wondered how to shape that ab into a gorgeous six-pack? Let Mike Geary, a specialist in the field of diet and fitness, help you out. He earned a good reputation in his career by being a dual certified personal trainer as evident with a bunch of initials – NCSF-CPT, AFAA-CPT – after his name. Furthermore, he has shown interest in laying out the truth behind the myths and legends of fitness.

The Book: The Truth about Six Pack Abs

The Truth About Six Pack Abs, as written by Mike Geary, tackles the misleading information that has been circulating in the fitness circle with regards to how to get a 6 pack. The goal of his book is to straighten out the facts about exercises that are said to be effective. Not only does this book include abs exercise but also routines for other body parts that are connected with the midsection. Furthermore, Geary has provided his readers an excellent exercise program that would certainly teach you how to get a 6 pack. He also shared tips on the proper nutritional diet including some revelation of supposedly “healthy foods.” His dietary advice is generally applicable for everyone who wants to lose weight, although, serious bodybuilders are the primary target group in mind. He stressed further that a combined program of a proper diet and good workout is the best way to get that sexy look.

What’s in the Program?

Geary believes that your ab may already be a six-pack although this is not visible and might be hiding under your subcutaneous fats. He further believed that anyone who follows his fat reduction program will eventually achieve an attractive abdominals. Despite being a personal training veteran, Geary is not an advocate of traditional abdominal exercise routines such as sit-ups, crunches or abdominal workouts using machines. Believing that these exercises are ineffective and a total waste of time, he introduces his readers to a whole new series of exercise programs which are more effective in building an ab with six-pack. He advocates a workout that is smarter and harder but certainly not longer. Click the link below to go to Geary’s site and get access to –

“The Truth About The Six Pack Abs”

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

how to get hard abs
how to get hard abs

How to Get Big Arms

service — Tue, 01 Mar 2011 07:07:00 +0000

How to Get Big Arms

Effective lifting workout programs won’t mean anything if you don’t have strong and big arms. Of course, who wouldn’t envy people with rippling and big arm muscles? One good thing about sporting big arms is that you will look hot even with a shirt on. The key to achieving this physique is through effective big arm workouts.
You have to know that in order to achieve big arms, expect that you will go through a series of strenuous exercises because it is not easily achieved. Forget squeezing a pair of rubber balls or spring-loaded hand grips as these will not do much for you. The best way is to exert some serious effort in going to the gym to pump some iron.

The Biceps and the Triceps

In proceeding with your lifting workout programs, you have to be aware beforehand how your big arms muscles work. Since your arm is composed of two muscle groups, the biceps and the triceps, you have to be particular what type of big arms workouts would be suitable. Make sure to exert effort both in either the push or pull and in the return of the weight to its origin. This two-part movement is important in order to fully develop both these muscles.
The biceps, located in front, is very much visible as a two-part muscle when you tighten and curl your arm up. Biceps big arms workouts would entail curling your arms while lifting weights and resisting the load upon its return. The triceps, on the other hand, is located at the back of your arm and when you straighten it, this 3-part muscle would show obviously. The triceps work out in an opposite manner as compared to the biceps. The bar with weights should be pushed away and resisted on its way to the starting point.

The Big Arms Workouts

You have to keep in mind that you only need to devote one training day for your lifting workout programs. However, you must totally wear out your muscles in doing your big arm workouts. These would be enough as your biceps and triceps will also get to workout incidentally as you exercise your other muscle groups on separate days.
I. Bicep Exercises
Barbell and Dumbbell Curls – Take note that these exercises can be done either sitting or standing. When performing these lifting workout programs, execute the movement in a controlled manner in order for your biceps to feel the workout. The following exercises should be done in 3 sets, 10 repetitions for each set:
1. Seated, close-grip barbell curl.
2. Standing, close-grip cheat curl.
3. Seated, close-grip cheat curl.
4. Incline, face-forward barbell curl.
5. Lying face-forward on high bench, barbell curl.
6. Standing dumbbell curl.
7. Incline dumbbell curl.
8. Reverse-grip curl with the easy-curl-bar.
9. Concentration curls on Scott Bench using easy-curl-bar.
10. Flat Preacher Bench close-grip curls with easy-curl-bar.
II. Tricep Exercises
1. Triceps presses, curls and press-downs.
2. Standing close-grip triceps curls.
3. Seated close-grip triceps curls.
4. French press supine on flat bench.
5. Supine triceps curl and press.
6. Reverse-wide-grip bench press.
7. Standing dumbbell triceps press.
8. Triceps machine press downs.
9. Reverse grip triceps press downs.
10. Standing triceps press using wall pulley and rope or towel.
11. Bent over triceps extension with wall pulley.
III. Super Sets
Lifting workout programs such as the Super Sets are only recommended for advanced bodybuilders. Super set is an exercise that will give you big arms by alternating the focus on the biceps and triceps. This is meant to give you a shorter workout time but still maximizing the strain on your biceps and triceps muscles. Perform this exercise continuously without rest in between each set. Rest for one minute before you proceed to the next set.

The Suggested Diet

To compliment your big arms workouts, you must also keep an eye on your calorie intake. Lifting workout programs such as this would be more effective if you pair it with the proper diet. Always make sure that you consume food that has high protein content. Your diet should comprise at 25% protein. Aside from that, eat foods that consist of dietary fats as these will help in the metabolism of protein.
To reinforce your diet, supplements would generally help. You may take protein powder and Lipo 3 amino acids. Desiccated liver, kelp tablets and cold pressed wheat germ oil will also boost your big arms lifting workout programs.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building
muscle building

Build Muscle Fast

service — Mon, 28 Feb 2011 09:03:38 +0000

How to Build Muscle Fast

It is an old notion that nobody can show you how to build muscle fast. Sincere dedication and real hard work are needed to develop your body the way you want it to be. You have to devote several hours of gym workout everyday until you’ve pushed yourself into complete exhaustion. The only break from the challenging routine would be a night’s sleep and your choice of one day away from the exercise room.
It is just fortunate that shortcuts are emerging as the science of sport physiology develops in time. A lot of people now recognize the importance of exercise and have become fitness conscious. Developments such as spending lesser gym time with a promise of effective results would benefit a lot of people and would make regular workouts possible.

Muscle Building for Non-Bodybuilders

During the early era, other sports athletes were advised against the manner of how to build muscle fast. They were restrained from doing gym weight workouts because it would tire their muscles leading to stiffness. However, there were athletes who ignored that advice and still subjected themselves to gym workouts. Later on, they delightfully learned that lifting weights would actually make them build muscle sturdier and more flexible.
This stirred the interest of sports trainers in weight training which even led them to evaluate its contribution in build muscle faster development. Positive results encouraged more and more sports trainers to include weight lifting to their workout routines. Soon enough, different sports athletes began to pump iron as well. Today, build muscle has created a science of its own with specific methods for every athlete.

Muscle Building for Bodybuilders

Those who can’t get enough of weight training such as bodybuilders are now working out smarter because they already know how to build muscle fast. Although they still devote hours in the gym for their workouts, it isn’t as time-consuming as before. They are able to adapt this method since bodybuilding routines are evaluated in order to determine the best approach. Not only do bodybuilders build muscle faster than they used to but the targeted body part also grows a lot bigger.
Modern bodybuilding programs require bodybuilders to work their muscles one day at a time and in groups. Of course, it is still unavoidable that other parts of your body will be worked out as well when you focus on a different part. Even if it happens, only minimal strain will be subjected to them which is perfectly alright. Furthermore, this strategy of setting up focus days shows you how to build muscle fast in an efficient manner. In addition, researchers mention that it is important to put your muscles to rest after strenuous workout because development would no longer possible for an exhausted body part. Therefore, muscles are required to rest, recover and rebuild.

How to Build Muscles Fast through Dieting

In building muscle fast, bodybuilders also have to undergo the proper nutritional diet. This aspect would comprise roughly 50 to 80 percent of the build muscle program. Listed below are some diet tips you can follow:
· Make sure that your diet would comprise 25% of protein coming from animal and vegetable sources.
· Fifty percent should come from carbohydrates. However, you have to remember that there are carbohydrates that will ruin your diet. Have a conscious effort to only take complex carbohydrates that can be found in certain protein-containing vegetables.
· In familiarizing yourself how to build muscle fast, also take note the required amount of fats and fiber in your diet. The recommended amount is approximately 25% which can be found in soluble oil.
· There are supplements that will help you in building muscle such as protein powders, desiccated liver and kelp tablets.
· Say no to refined sugars and starches.
· Caffeine and alcohol should be kept at minimum.
It is not necessary to train harder until you are exhausted. Listen to your body and keep in mind to give your muscles the proper rest for faster recovery. Exercising the smart way coupled with the appropriate diet will surely answer your question on how to build musclefast.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building
muscle building

Muscle Building For Women

service — Sun, 27 Feb 2011 06:03:52 +0000

The Same Object as the Men, But a Different Approach

Many people would agree that muscle building for women, not only for men, is a sport that requires a lot of time and devotion. Extreme training is needed in order to show off well-defined muscles and be ready for contests. This intensity during the preparation phase officially categorizes bodybuilding as a sport.

Muscle Building for Women vs. Muscle Building for Men

Even if the goal for achieving a muscular body is common for men and women bodybuilders, the approach would still be different. Before you take a step further towards achieving your goal, you have to initially go back to the basic rule in bodybuilding – Always consider your body structure and metabolism before proceeding with any bodybuilding exercises.

Depending on the gender of the individual, muscle building varies widely. A natural diet would help a male bodybuilder achieve a well-toned muscled body. However, a female would still need to take supplements coupled with the appropriate nutrition in order to obtain the frame of her male counterpart.

It should be noted, however, that no matter how extreme the training program is, muscle building for women might seem pointless if the goal is to achieve the exact great body of a male bodybuilder. This is how nature designed it to be and at the same time, being a female should not be a limiting factor to one’s muscle building aspirations. Serious weight lifting training coupled with a high protein diet and supplements would help a woman steadily achieve the chiseled look.

The Evolution of Muscle Building for Women

During the early era, women’s goal was not to build a huge muscular body but to just tone, slim and smoothen. After going through developmental phase, women are now working towards a different goal and that is to achieve a well-toned muscular body like men. In order for that to happen, females should take steroids and male hormones.

Recent transitions diverted women’s muscle building goal to a more natural look as opposed to the ripple muscled body. This prompted women to perform resistance exercises which in time will greatly contribute to better muscle definition.

Building Musclewomen through Workout

Should you decide to embark on the program specifically designed as muscle building for women, remember to start with weight and resistance exercises. Devote one part of your muscle group per day, making a 5-days workout program. Subject yourself, at least once a week, to extreme workout until your body has reached its limit. Keep in mind that following a male bodybuilder’s workout would be a bad idea because your body structure is different from that of a man.

In order to bring that musclewoman into life, exercises focusing on the hip flexors, adductor, abductor muscles and inner and outer thighs should be given more emphasis. Squats and thigh bicep curls are good for the quadriceps and hamstrings. The lower body could use a nice workout by performing calf raises exercise.

The program focused on muscle building for women is incomplete without arms chest exercises. In order to develop this area, presses, curls and flies are to be performed. Take note of this little piece of advice: If you’re not an advanced bodybuilder, initially restrain from lifting very heavy weights in order to avoid injury.

Building Musclewomen through Diet

Given the set of muscle building exercises, proper diet is next on the list. Like most male bodybuilders, a female’s diet should consist of 25% protein, 40% complex carbohydrates and 35% fats and fiber. Keep in mind that even though you are building muscles by losing fat, fats and fiber are still important as it will help you rebuild your damaged tissues.

Unlike male bodybuilders, females are advised to consume dietary supplements in order to reach the goal of a muscular body. Protein supplements should be consumed in considerable amounts in order for muscle building for women successful. Sources include protein powder drinks, amino acid tablets, eggs, kelp and desiccated tablets. Soluble oil is also suggested to be incorporated in one’s diet as it will give energy and endurance while working out.

The Female Bodybuilder

No matter how different the approaches are to build muscles for both sexes, the only certainty is an end result of a truly impressive and well-toned body. Many would agree that muscle building for women is in fact a rigid task, but in competitions female bodybuilders could do away with that notion. They may have adopted male flexes, but they still tend to be graceful. This goes to show that no matter how harsh the training is, women bodybuilders will still be women as they keep their femininity in tact.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

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muscle building supplements

Muscle Building Supplements

service — Sat, 26 Feb 2011 07:52:19 +0000

Should You Use Muscle Building Supplements?

Muscle building supplements, as recognized by the fitness community, help speed up the development and size of muscles. Despite of this, however, medical science says that not all of these are good for your body. Undesirable and harmful effects may even manifest such as male breast enlargement, diabetes and cancer.

Sports and Muscle Building Supplements

Any sports buff would be well aware what performance enhancing drugs could do to the body. Substances such as Anabolic-androgenic steroids (anabolic steroids) and Human Growth Hormone (HGH) are the first to become famous in the bodybuilding community because of drastic effects ranging from increase in weight and strength to fat loss.

Due to the after effects of these substances, the bodybuilding community came up with two types of contests, namely, the open competition and the drug-free competition. In the open competition, any bodybuilder can join whether or not he is under any performance enhancing drug. The drug-free competition requires testing for all competitors in order to screen out those who are on roids.

Get to Know the Good Stuff

It is an undeniable fact that there may be harmful effects in taking some muscle building supplements. Instantly, this is to be avoided, however, the challenge is how to hasten the effects of the training program without resorting to these substances.

Performance enhancers may help a lot but it is also good to know that there are also natural means to supplement your workout and diet. Take for example the late Iron Guru, Vince Gironda, who is a living example of a drug-free bodybuilder. During his stint as a professional trainer, he strongly advised fellow muscle building enthusiasts to avoid steroids and HGH. He believed that boosting the testosterone and metabolism the natural way are always the better method.

Keeping effectiveness and safety in mind, the list of muscle building supplements below might be able to help you out:

Protein – Proteins are essential in the repair of tissue damages after an extreme workout. Furthermore, it also boosts muscle growth. The best source of protein would be from the food that you eat. However, when natural protein would not suffice the demand of your body, muscle building supplements could be of good use. Protein-in-cans are now available in the market and they come in natural forms with little to no additives.

Creatine Monohydrate – Creatine are natural hormones produced by your body which plays a vital role in combination with protein. These two substances help in rebuilding worn out muscle tissues. It is well-known for its ability to give strength athletes the power and energy for extreme workout with no known adverse effects.

L-Glutamine – Among the muscle building supplements in the market, L-Glutamine is commonly known to bodybuilders because it helps the muscles recover after a strenuous workout.

Amino Acids – Scientifically known to be the building blocks of protein, amino acids are responsible for the growth of your muscle tissue. Some of the safest amino acids good for muscle building are Inositol, Choline, Leucine, Isoleucine and Valine.

Human Growth Hormone (HGH) – HGH is known to be an anti-aging hormone which is naturally produced by the brain’s pituitary gland. According to medical science, our body produces decreasing amounts of natural HGH at the start of 30 years old which is the beginning of physical aging. Although known to give outstanding results in muscle growth and fat reduction, this kind of muscle building supplements needs proper medical supervision and prescription.

Nitric Oxide (NO) – Formed by the separation of amino acid arginine, nitric oxide, a “heart healthy” product, is known to improve the cardiovascular health. With its benefits researched intensely by Dr. Louise Ignarro, a Noble Prize winner, he stated that this supplement will improve the health your heart. Further studies showed it has the ability to improve blood circulation and give bodybuilders an increase in energy.

The Verdict: Take It or Leave It

Natural supplements may help boost one’s bodybuilding program by burning fats and boosting metabolism. However, it should be taken into account that the excessive intake of muscle building supplements may not also do any good since these will just be thrown away by the body. Additionally, anabolic steroids, some of which are illegal, may only endanger one’s health. Remember to keep your bodybuilding program on the safe side. It is always best to consult a doctor before you decide to consume any type of supplements.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building supplements
muscle building supplements

Muscle Building Diets

service — Sat, 26 Feb 2011 05:36:30 +0000

Muscle building diets have become popular because according to professional bodybuilder and trainer Vincent Gironda, “Bodybuilding is 80% diet.” His knowledge on developing the body coupled with proper nutrition has showed satisfactory results, thus proving that indeed diets for muscles are as important as the workout itself.

During his era, Gironda has been the most successful bodybuilder there is. He was able to build a credible reputation in his field with the likes of Arnold Schwarzenegger following his expert advises. Successful results from his trainees made the Iron Guru one of the best which led him to a career that lasted for decades.

Looking into Muscle Building Diets

The general concept of Gironda’s diets for muscles is that the right proportions of protein, carbohydrates and fat and fiber are all essential to a bodybuilder. A balanced nutritional diet is the key to successfully build muscles. Additionally, he stressed that the main role of supplements is to develop muscle tissues and reduce subcutaneous fats at the same time.

According to Bernard Beverly, a renowned biologist, the tissues in your body is 100% biological. For bodybuilders, it means that you need to consume food with very high biological content. These protein-rich foods are essential in developing your tissue. However, it does not follow that once a food item has protein, it is already a good source. In order for the protein content to be desirable, it should resemble the one found in human tissue.

Food Sources for Muscle Building Diets

You’ll be surprised to know that eggs have a very high content in biological content. That’s why in most diets for muscles, eggs are highly recommended as part of the desirable protein intake. Other great sources of useable protein can be found in raw milk, organ meats (heart, liver, kidneys and sweetbreads), steak, lamb, poultry, fish and legumes. Soybeans, on the other hand, had been famously included in protein diets even though it only has 22% biological content. So if you’re thinking of making soybeans your primary source, you need to consume a considerable amount in order to fill in the required amount of the body.

In addition, it is recommended for bodybuilders to take supplements to complement the hard work in training and the discipline in dieting. Kelp and desiccated tablets, amino acids and protein powder are the best supplements that suit bodybuilders.

The Diet Plan

Looking into the vast muscle building diets and you choose to bombard your system with biological protein, consuming 3 dozen eggs daily would be a better way than having anabolic steroids. As compared to other diets for muscles, the said program is highly advisable when you’re in the preparation stage for a bodybuilding competition since this will boost your strength and repair damaged muscles faster. However, on the sixth to eighth week, such diet has to become less rigorous.

Included in the long list of muscle building diets is a program that requires you to focus in consuming either red meat and fresh vegetables or dairy products and fish. Although the food sources vary for these diets for muscles, the goal is the same and that is to load your body with protein and replace damaged tissue from extreme workout.

An equally effective and alternative program coming from the Iron Guru illustrates diet cycles. In order to lose subcutaneous fats and build muscles, the first to the fourth day of the diet should not include a single carbohydrate. Normal food consumption can be carried out on the fifth day. From the sixth to the ninth day, carbohydrate intake should be back to zero. On the tenth day, normal eating can be resumed. Day one to day ten completes one complete cycle and this should be followed for no more than eight weeks.

The Perfect Combination

Excellent muscle building diets should have the right combination of nutrients. It should ideally have 25% protein, 40% carbohydrates with the remaining proportions allocated for fats and fibre. Diets for muscles that take these conditions into consideration will definitely complement the hard physical training which will eventually lead to a well-built and amazing body.

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

muscle building supplements
muscle building supplements

The Best Abs Exercises for Women

service — Fri, 25 Feb 2011 04:54:51 +0000

Get a Sexy and Toned Abs Fast

A bulging belly is a problem most people, especially women, face and this is due to the fact that a large number of women are genetically predisposed to store fats in their abdominal area. In spite of all the fad diets and weight loss products around, many still find it hard to achieve the toned abs and svelte figure they desire. If you are finding it hard to trim that excess layer of fats in your tummy, here are some of the best abs exercises for women and a few weight loss guidelines that will surely help you.

Abs Exercises for Women

Women these days are very busy – they go to work, attend to their family, and do house chores. They rarely have time to exercise and pamper themselves. The following abs exercises for women are very simple yet effective, perfect for ladies who are on-the-go.

1. Air Bicycle

Material: Mat

Directions: Lie on your back with your hands behind your head. Raise your legs such that your thighs and calves make a 90^o angle with each other. While contracting your abdominal muscles, bring your left knee towards your chest and slightly twist your body so that the right elbow meets your left knee. Then, do the reverse by bringing your right knee and left elbow together. These are counted as 1 cycle. Do 5 sets of 16 cycles.

2. Leg Raise

Material: Mat

Directions: Lie on your back and place your arms on your sides with your palms on the floor. Contract your muscles while slowly raising your legs so it makes a 90^oangle with the rest of your body. Hold the position for 5 seconds then slowly lower your legs to the ground. See to it that your legs are straight while doing this exercise. Do 5 sets with 16 repetitions each.

3. Reverse Crunch

Material: Mat

Directions: Lie on your back with your arms on your sides and your palms pressed against the floor for support. Raise your legs so it is perpendicular to the ground. Contract your abdominal muscles and lift your buttocks off the ground. Pretend that you are trying to reach the ceiling with your feet. Do 5 sets with 16 repetitions each.

Cardio Exercises

Apart from the abs exercises for women mentioned above, you also need to need to burn the excess fat in your belly by doing cardio exercises. Abs exercises for women tone the muscles in the abdomen but no matter how much toning exercises you do, your perfectly-chiseled abs will not appear unless you get rid of the layer of fat that surrounds these muscles. Cardio exercises increase the heart rate and speeds up your body’s fat-burning rate.
Just like the abs exercises for women, cardio exercises are very simple and can be easily done; no fancy exercise equipment is necessary. Jogging and intense brisk walking around your neighborhood are very good examples of cardio exercises. For added enjoyment, you can also try your favorite sports.

Watch Your Diet

What many people fail to realize is the fact that both diet and exercise are necessary to achieve the figure that they desire. All your efforts of performing cardio and abs exercises for women will go down the drain if you eat like there’s no tomorrow. This is not to say that you have to starve yourself just to become lean; starvation is not the proper way to do it. Eat 3 regular meals a day with 2 light snacks in between to keep your metabolism active. However, be mindful of your food portions.

Eat foods that are very high in fats, salt, sugar, and carbohydrates sparingly and eliminate junk foods in your diet. They contain high amounts of salt and calories but zero nutrients. Stick to products like fish, lean meat, dairy products, fruits and vegetables. Search markets and read product labels to find healthier alternatives. For example, instead of adding tons of sugar in your drinks, try using xylitol, a natural substance that is as sweet as sugar but has lower calories and antibacterial properties.in addition, when having snacks, opt for fresh fruits instead potato chips. Eating a balanced diet is very healthy since it provides the body with the essential nutrients and energy to perform your daily activities, abs exercises for women, and some cardio workouts.

For more information on weightloss —-http://www.weightlossnow.biz/weight-loss/

Here are some other Healthy Muscle Building sites that I have found for you to browse. Thanks for visiting HealthyFitNow.com.

Muscle building for women
Muscle building for women

100 Bodybuilding Tips

service — Thu, 24 Feb 2011 11:09:40 +0000

Bodybuilding Tips Every Fitness Enthusiast Should Know

1. Bodybuilding requires commitment. It is a totally different lifestyle that entails letting go of old habits and adopting new ones. You cannot go into bodybuilding and be half- hearted about it. It is a test of strength, self-discipline and willpower. Start only when you are sure you can commit time, effort and energy.

2. Your decision to start on muscle training must come from a sincere desire for a healthier and a more developed body. Do not go into it just because it’s your New Year’s resolution. People who decide to change something in them when the calendar flips on January 1^st are most likely to stray from this discipline.

3. Make an assessment of your body. Decide what kind of attention goes to which part of your body. Some people have flabbier arms while others have most of the fat collected in their midsection. This way, it is easy for you to create a program that addresses your problem areas.

4. Set your goals and create a plan accordingly. How much body fat do you want to lose? How much muscle weight do you intend to gain? Are you after gaining strength? Are you after developing speed and endurance? What about power? Give yourself a deadline of when these goals should be attained.

5. Manage your expectations. One month is a good start in losing weight but it isn’t enough to get you ripped. Make a realistic visualization of the progress you can achieve in a certain period. Do not set yourself for disappointment. Most beginners get discouraged because of the unrealistic goals they set for themselves.

6. Assess your lifestyle. How many hours a week do you intend to devote to working out? How much energy do you still have after work/school? Is it best to go before your daily duties or after? What habits must you get rid of? Alcohol? The weekend buffet? Nightly parties?

7. Create a journal. Document your progress from day 1. Write down your current weight. Measure your body fat using a fat caliper. Take photos of your body, especially the problem areas. Compare measurements as you go along your bodybuilding efforts. This shall serve as your motivation in reaching your goals.

8. Hormonal profile plays a significant role in muscle mass gain. Testosterone is responsible for developing muscles while estrogen is responsible for the womanly curves. Hence, men grow muscle mass faster than women. This should not be a problem to women since they are more concerned with toning and shaping rather than gaining bulk.

9. The ability to gain differs from person to person so progress cannot be tracked by comparing it with your training buddy, even if both of you started at the same time. You can check your development only by taking note of your present measurement and comparing it with your previous measurement.

10. Do not be discouraged if you do not see a change in your weight during your strength training. While you lose weight by burning fats, you also keep or even increase poundage as you build muscle. Evaluate your progress by keeping track of your strength gains and measuring your body fat against muscle weight.

11. Know the difference between setting up an in-home gym versus getting a gym membership. Many people find it easier to stay faithful to their routine in a gym setting. An in-home setting is convenient but poses temptation to slack off. The presence of other bodybuilders is a motivating force.

12. If you intend to get a bodybuilding partner, choose someone who has strict exercise habits and is most unlikely to flake on you. Working out is an activity that can be enjoyed with someone, especially because you have someone who can spot on you. However, make sure that you don’t go lazy once your buddy drops the routine.

13. Prepare yourself physically, mentally and psychologically for the task at hand. Condition your mind that you are capable of achieving a better physique. Remind yourself your reasons for wanting a better body – be it for strength, confidence or for physical attractiveness. A good warm-up routine lets your brain condition your body to the rigors of the training ahead.

14. Be creative in your strength-training program. The more fun that you have in your workout, the bigger chance that you are going to stay in the program long-term. Aside from tips from your trainer, maximize the wealth of information available in the World Wide Web. Search for tips, watch videos and exchange ideas on online forums.

15. Warm-up is not an option but a crucial part of every work out session. It allows your body to adjust from rest to exercise mode. It increases the body temperature, which regulates the flow of blood to the muscles to be worked out. It lessens the occurrence of injury when performed properly.

16. Warm-up has three levels. Always start your workout session with a five- to ten-minute general body warm-up. Light exercise such as the treadmill conditions your heart and body for what is ahead. Body-specific warm-up conditions the flexibility of the muscles by getting exercised at light intensity before going on full blast. Exercise-specific warm-up introduces the exact exercise technique to your muscle and lowers resistance.

17. Stretch after warming up. The benefits of stretching must not be taken for granted. It increases flexibility and enhances agility. This enables ease of transition from one position to another. Stretching encourages muscle growth by extending the body’s capacity to hold one exercise position after another. Allot 15 seconds of stretching before performing sets.

18. No matter what the myths say, you can never turn fat into muscle. You cannot work out fat. It is not flexible nor does it control any movement. All it does is cushion your muscle and hinder it from developing. You have to lose the fat first to give way to muscle building.

19. Burn fat through cardio exercises. Fat burning takes place once you get your heart rate to the correct level. Target heart rate can be calculated using the Karvonen Formula. Target heart rate depends on one’s age, resting heart rate and low end of heart rate. Most gyms use target heart calculator for this purpose.

20. Determine which cardio workout approach suits you well. Low intensity cardio workout, also known as slow and steady, requires 45 minutes to 1 hour of low intensity workout. This burns fats but not carbohydrates. High intensity cardio requires 20 to 30 minutes of high intensity workout. This fires up metabolism and burns fats and carbohydrates.

21. Choose from a variety of cardio exercises. Better yet, combine one form with another so you do not get bored with your routine. Low intensity cardio workout includes aerobics, walking, biking, swimming and rock climbing. Calorie burn ranges from 180 to 400 in 30 minutes. These activities also exercise different parts of the body.

22. High intensity interval training burns serious calories in a short period of time. It also improves the body’s overall endurance. Among the favorite HIIT routines are the jump rope, spinning and sprinting. Pay attention to how your body adapts to the change in pace for you to know the highest intensity it can go.

23. Total body workout is a combination of cardio exercises and strength training. Cardio exercises burn fat while strength training develops muscle. The mistake of some people is focusing on only one form of training. Pure cardio leads to muscle loss while pure strength training builds bulk without whittling away fat.

24. Strength training, more commonly known as weightlifting, improves muscle tone by conditioning the musculoskeletal system through resistance to weights. Beginners should start with least resistance, working their way up to heavier weights in time. Muscle pain is a normal result of weightlifting; the absence of contraction signifies no resistance, which necessitates heavier weights.

25. Women are scared to dabble in strength training, thinking that doing so will cause them to bulk up and lose their femininity. Experts advise that there is no need to worry since a woman’s body is not biologically designed for bulking up. It takes more than just weightlifting to get a body like Lisa Bavington’s.

26. Do not work out your whole body in one day. This is okay on your first day ever as an introduction but as you progress, you should divide your muscles into three or four groups. Whole body workout is effective only on the first few days but as you go along, effects will dwindle as the body gets used to the exercises it is subjected.

27. Allot a day of workout to a certain muscle group. Take this schedule for example: Day 1 – chest, shoulders and triceps; Day 2 – quads, calves and abs; Day 3 – back, biceps and forearms. This enables you to give enough attention to each body part for maximum stimulation.

28. Do not abuse your body by subjecting it to more weights than it can handle. You should feel your muscle resist the weight but not too much that you couldn’t perform your routine properly. You should be able to lift the weights in the right manner from start to finish.

29. As a beginner, it is easy to overlook signs of overtraining due to eagerness. Overtraining must be avoided at all costs since it negatively affects testosterone levels and leads to lower immunity to sickness. Signs to watch out for: weak appetite, heightened blood pressure, drastic weight loss, irritability and higher heart rate even at rest.

30. At the onset of your strength-training program, allot only 2-4 days a week for muscle training. Limit your session to one hour to 1 ½ hours, just enough to introduce the weight lifting to your system. Anything in excess doesn’t result in significant muscle gain, but in muscle fatigue.

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