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common-mistakes-lifting-weights

When it comes to losing weight women choose diet or exercise, exercise usually consists of running or cardio machines in the gym. It seems that women generally neglect the idea of resistance training for fat loss even though there is scientific evidence to show this is the best form of training to lose fat.

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How does this work?

When you complete resistance training your lean muscle mass will increase, this doesn’t mean you will suddenly look like Arnold Schwarzenegger, it just means that your body will carry a few extra pounds of lean muscle.

A female carrying out weight training will not gain the size a male does from lifting weight because women carry on average twenty times less hormones than males that cause muscle size increase.

Interestingly science has shown that on average a woman who carries out resistance training three times a week for a month will gain a pound of lean muscle but actually lose 1.75 pounds of fat.

What happens is that the body burns extra calories every day to carry out its normal functions for every extra pound of muscle a person weighs. The typical value of calories burned for every extra pound of muscle is roughly 35 to 60 calories per day. Using rowing machines is always the best choice to lose weight quickly. You can buy one of these rowing machines (especially stamina air rower review – find the best rowing machine) to perform rowing activities at home.

This extra calorific usage is caused by your resting metabolic rate increasing as your lean muscle does.

One of the reasons women do get put off from weight lifting is because when they weigh themselves they are not losing that much weight, this is because if you lose 1.75 pounds of fat but gain 1 pound of lean muscle the scales will only show a loss of under a pound.

To combat this the best way to monitor your weight loss performance is to measure your body parts monthly, as long as your body is reducing in size your on the right track to achieve your goals.

Measuring your success

Get a tape measure and once a month (same date and roughly same time) measure the following:

Waist (Just below the belly button)
Chest (Measure under arm pits and over fullest part of bust)
Arms (Measure shoulder to elbow and use the halfway point)
Thigh (Measure hip to the knee and use the halfway point)

Keep a log of the measurements and you should see the measurements reduce in size and your clothes start to feel more baggy or even become too big!

Muscle Building Exercises To Accomplish Your Goals

Muscle building can be a great way to get in shape for all age groups.This article includes many tips on maximizing the benefits from your workouts for an effective program in muscle mass. Read on to get the most benefit from its content.

Include the “big three” into your exercise regimen. These mass-building exercises include dead lifts, bench presses and squats. These exercises help add bulk in addition to strengthening and conditioning your body. Try to include variations of these exercises in workouts on a regular basis.

You must consume a sufficient amount of protein if you are serious about building muscle.Protein is the building block that create muscles.

Don’t forget carbohydrates when trying to build muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you do not get enough, your body converts your stored protein for energy instead.

Switch up your routine.Like anything else, things can become boring, which can keep you from doing them. Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.

If you choose to supplement your muscle-building attempts with creatine, you should use caution, especially if you are using them for a long period of time. These supplements should not be used if you have any sort of kidney problems. Creatine can also bring on cardiac arrhythmias, heart arrhythmia and muscle compartment syndrome. Adolescents are at the highest risk. Be sure that you keep your doctor before starting use.

Eat well enough on days that you workout your muscles. Consume a large amount of nutritionally dense calories about one hour before you begin your workout. This does not mean that you should eat too much, but you should eat more than you do on days that you aren’t in the gym.

Compound exercises are an easy way for you wish to achieve optimum growth in all areas of your body. These are exercises that use several different muscle groups to perform a single lift exercise. For instance, a bench press will utilize shoulder, tricep and chest muscles all at once.

No matter your age, a beneficial muscle building workout routine can really work wonders for you. Hopefully, you have just learned what you can do to start a muscle-building regimen that will not only strengthen and condition, but also give you a super, new body and healthy, lifetime habits.


Pull-up

We have all heard of the pull up yet how many of you use this great exercise in your training regimen? Not as many as you would think is the answer and this tends to be because a lot of people find the pull up hard and cant carry out many reps.

The pull up is a compound exercise that requires upper body strength to lift your own weight. The pull up comes in many forms but the most common is with a pronated grip (palms facing away from the body) and the hands just wider than shoulder width apart.

Pull ups primarily work the Latissimus Dorsi (lats) muscles in the back but use many upper body muscles for assistance.

The interesting thing about the pull up is that is takes a lot of power to carry out and can really help build strength and size in the body through using the exercise in a workout.

When carrying out the pull up correctly you will start with your body hanging with straight arms and then pull yourself up till your head is above the bar and the bar approaches your chest. The pull up is carried out without using any jerking movements such as your legs etc to push your way up. Once you have achieved this you return to the hanging position.

I always finish a back workout with two or three sets of pull ups, carrying out the maximum reps I can on each set to give my back muscles that final push to fatigue.

If youcarry out the pull up bar exercise on a regular basis as part of your training you are sure to see benefits after just a short amount of weeks. By carrying out the exercise at the end of the back workout, like me, and trying as many reps as you can you will see how well you improve. You can easily get

Don’t be put off if you can only carry out one or two reps initially, the idea is to keep motivated and build up over time until you can carry out three sets of ten or more reps.

A mixture of pull up exercises

Muscle Building Advice That Can Work Starting Today

Although most people want to look good, many don’t want to put in the effort required to do so. You, though, have searched out more information, which is a great first step! Continue reading this article to find ways to build muscle mass.

Vegetables offer many benefits when you are as important to building nutritional diet. Vegetables provide valuable nutrients that you cannot find in most carb and carbohydrates generally lack. You will also get a lot of fibers from them. Fiber allows your body to effectively use protein.

Make sure you understand the best exercises for increasing muscle mass. Different exercises target different things; some are better for toning while others are better for bulk.

You need to eat the required food in order to gain an average of one more pound each week. Research ways to bump up your calories, and if after about two weeks you have not gained any weight, then consider muscle building supplements.

Don’t forget about carbohydrates when building muscle. Carbs are absolutely critical to provide you the energy you require for working out, and if you do not get enough, your body converts your stored protein for energy instead.

Eat well enough on days that you workout your muscles. Consume many calories at least an hour before you are going to exercise. This does not mean that you should eat too much, but eat more than you normally do on the days you don’t go to the gym.

After you workout, so that your muscles can build and repair themselves well.Someone under the age of forty should stretch at least 30 seconds. Someone over 40 should try to stretch for about 60 seconds. This will work to prevent any injuries from occurring when exercising.

It may be possible to make yourself look larger than your actual size. You can do this by focusing your training on your upper chest, upper back and upper chest.

Many people mistakenly increase protein intake immediately upon beginning a program to build muscle which is a mistake.

Building muscle does not necessarily mean having a hard six pack or huge biceps. There are various muscle routines that should be considered.

Hopefully this article has demonstrated that muscle building and achieving the body you have always wanted is not as difficult as you might have thought. You do have to put in some effort, but you will soon be on your way to a stronger, more attractive body and greater levels of self-confidence if you make use of this article’s suggestions.


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Some of you may have heard the word HIT training banded around the gym by some of the big muscled types, but have you ever wondered what they mean by HIT training?

HIT training is an abbreviation for High Intensity Training and was the brain child of Authur Jones, the man who launched Nautilus training equipment on to the market in the 1970’s.

kiss-your-old-bench-press-max-goodbye-graphic-1The ethos behind High Intensity Training is basically that you train to a very high intensity; this is achieved through the following:

  • Reducing rest times between reps and sets
  • Using the maximum weight you can lift for your reps/sets
  • Train using basic compound movements

A typical HIT training session consists of 4 to 6 exercises of around 3 to 4 sets on each for major muscle groups such as the chest and 2 to 3 exercises of around 3 to 4 sets each on smaller muscles such as the triceps. If you’re new to HIT training we suggest you start on the low of these volumes and build yourself up.

An example workout is below:

Chest

Barbell Bench press – 4 sets x 6 to 8 reps
Dumbbell Bench press – 4 sets x 6 to 8 reps
Incline Barbell Bench Press – 4 sets x 6 to 8 reps
Dumbbell incline flies – 4 sets x 6 to 8 reps

Triceps

Skullcrushers – 4 sets x 6 to 10 reps
Triceps Extensions – 4 sets x 6 to 10 reps

By carrying out sessions with heavy weights with low resting times you will fatigue the muscle, which is the desired outcome of your workout as your body will repair your muscles bigger and stronger.

You could say that the HIT training method is a similar training method to the 5×5 workout; the difference is that HIT training tends to be used by bodybuilders rather than power lifters and weight lifters.

The High Intensity Training is a great tool to use to boost your performance in the gym. The HIT training method does however need to be used with caution because you will need longer resting periods between sessions (of the same muscle group) and increased mental strength as this training can be grueling to the uninitiated.

Note: With any high intensity workout there needs to be a period of low intensity or total rest every now and again, a good way of achieving this is by taking a week break from the gym after 12 weeks of training (every 3 months).

Muscle Building Advice That Will Make You Look Big

Do you wish to build your muscles? There are many things that can do in order to maximize muscle mass without wasting time. This advice will help you reach all of your muscle goals. Stop using time at the gym and read these effective tips.

Focus your weight-training regimen on squats, the deadlift, and the bench press. These three exercises are the core of a solid muscle-building regimen. They are proven exercises that increase bulk, increase muscle mass, and overall fitness. Try to fit some form of these crucial exercises into your workout routine also we recommend to use best weight bench for your gym.

Make sure you understand the best exercises for increasing muscle mass. Different exercises achieve different things; some are better for toning while others are better for bulk.

Keep the “big three” in mind and always have them in your routines. These mass-building exercises include dead lifts, bench presses and squats. These types of exercises help add bulk in addition to strengthening and strength. You should aim to include these exercises or at least some manner regularly.

Building muscle is a long term process, so it is critical to constantly motivate yourself. You might also choose rewards that will further your muscle building journey. For instance, you can obtain a massage; they improve blood flow, it can improve blood flow and help your recovery.

Don’t try to bulk up when doing intensive cardio training or preparing for a marathon. Cardio is helpful to keep in shape, but too much cardio may cancel out your attempts at bulking up through strength training. If your goal is gaining muscle, concentrate on strength-training.

You need to get enough protein in order to build up muscle. Protein supplements and protein shakes are some of the most popular ways of boosting your daily protein. These are especially effective as part of a bedtime or prior to bedtime. You must consume about one shake per day if you’re trying to lose weight.If you are looking to build both mass and muscle, then consider drinking a protein shake with every meal.

Use as many repetitions as possible in each training session.This will help to keep the lactic acids flowing, increasing muscle growth. Doing this consistently while you train will produce maximum muscle building.

As you can tell, there are a lot of things to do to build your muscles. The tips in this article were designed to help you efficiently build muscle. Use what you have learned here, and start making your workouts count.


20-bodybuilding

When bodybuilding body composition is very important. Bodybuilding is all about sculpting the body to be as aesthetically pleasing as possible and to achieve this you need your body to be as totally in proportion like an Adonis.

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What becomes an issue with bodybuilding is that some areas of the body develop quicker than others due to a persons genetic makeup, this makes it difficult for a bodybuilder to really manage the way they train to achieve the ultimate dream of true size that is proportionate. You can use stretching machines to stretch your muscles and get rid of muscles pain immediately.

To help all the bodybuilders out there I have developed a body composition calculator in Excel that works out the development of a bodybuilders individual body parts in relation to their height and weight. the calculator advises whether each body part is under developed, developed or over developed in relation to all other body parts.

Muscle Building Tips You Must Know

If you’re going to embark on a muscle-building program, you may think that you will have to be a slave to the gym for the next several months or even years. But there’s more to building muscle than just physical effort you put into it. It’s having the right knowledge about how to appropriately build muscle works so you will see results faster. Keep reading for some sound advice you can build muscle.

You want to consume the required food in order to gain about a pound each week. Research ways to bump up your calories, and if increased caloric intake does not improve your mass, then consider muscle building supplements.

If you plan on using any type of creatine supplement to help build your muscles, be careful, particularly when using them for a long time. These supplements should not be used if you have any sort of kidney issues. Creatine has also been associated with muscle cramps, cramps or muscle compartment syndrome. Adolescents using this supplement are at risk. Be sure that you keep your doctor before starting use.

You must ingest quite a bit of protein if you want to build muscle. Protein shakes and powdered supplements are some of the most popular ways of boosting your body’s supply of this vital nutrient. These are really important after you workout and before you hit the sack. You should only drink one shake a day. If you are trying to achieve increased muscle mass, then consider drinking a protein shake with every meal.

Carbohydrates are essential to muscle building. If you plan on training extensively, you must be sure to consume about two to three grams of carbs for each pound of body weight, on a daily basis.

Use as many sets and repetitions as possible when training. This technique will produce lactic acid, which can help you build muscle. Doing this consistently while you train will produce maximum muscle building.

Eat tons of protein to grow muscle. Protein is essential for building muscle, and consuming not enough of it may cause you to have less muscles, your muscles will suffer. You might need to eat one gram of protein for each pound you weigh.

You most likely had the drive to work extra hard to gain muscle prior to reading this. We hope that you have a much better idea on the things that you could do in order to build muscles as efficient and as quickly as possible. Use these tips to succeed with your goals of muscle building.


The leg press is an exercise that works the legs, predominantly working the Quadriceps and Gluteus Maximus muscles and the hamstrings as a secondary muscle group.

Compared to other leg exercises such as the Squat the leg press lets a weight lifter lift much heavier weight as it does not lift the weight in a vertical movement and the lifter is seated in a stabilized position.

leg-press1

There are many people who profess to lift over 455kg (1,000lb) when using the leg press. While this is more than feasible as some famous bodybuilders and power lifters can lift 909kg (2,000lb) to 1137kg (2500lb), the amount of weight a person lifts very much depends on the range of movement in their lift.

A true leg press requires a full range of movement which causes a person to lift alot less than a leg press of shorter movement.

By adding the leg press exercise in to your leg exercise you will see strength and size added to your quads and gluteus maximus.

Leg Press

Equipment – Leg press machine (free weights or cable)

Preparation – Sitting upright comfortably put both feet on the foot plate, your legs should be at a 90 degree angle. Choose a weight you can lift comfortably.

Movement – Using your legs push the plate your feet are on thus lifting the attached weight. Always ensure that you do not lock your knees so your legs are straight as this can cause injury.

Reps/Sets 8 to 12 reps for 4 sets

Leg Press Video

Simple Tips To Help You Understand Muscle Building

This article can help you learn new techniques to build muscles.This can range from diet changes. Figure out where you need to do the most work, and then work from there to get the results that you want.

A common mistake people make when lifting weights because they are too focused on speed rather than technique.Performing your workouts slower takes more control and sheer strength, will give you far better results than quickly churning out sets in bad form.

Focus on the squat, the deadlift, and bench press. These three main exercises are the best for building a solid muscle-building regimen. They are proven exercises that increase bulk, increase muscle mass, and improve the effectiveness of future workouts. Try to utilize these crucial exercises in each workout.

You would want to consume the required food in order to gain an average of one pound each week. Research healthy ways for you to add muscle mass, and if increased caloric intake does not improve your mass, you may want to raise the number of calories you are eating again.

It is vital to warm up before you start your muscles with stretching exercises to avoid injuries.As muscles strengthen, they will undergo greater stress, and will thus be more vulnerable to injuries. You can prevent hurting yourself by warming up properly. Before you do any serious lifting, do 5-10 minutes of light cardio, and then do three or four light and intermediate warm-up sets.

Keep the “big three” in mind and incorporate them in your routines. These body-building exercises include dead-lifts, bench presses and dead lifts. These types of exercises simultaneously increase both muscle mass and strength. You should aim to include these exercises or at least some variations on them.

You need lots of protein if you are serious about building muscle mass. Protein is what builds strong muscles are grown from.

Try to change your workout routine. If you stick to a single routine, you are less likely to stick to it. Make sure to keep your exercise routine regularly by using different exercises and workout different muscles each time you exercise.

As you have learned from this article, there are a number of different ways to build your muscle strength. Any of the above advice will help you to achieve a stronger body. Utilize the tips that you think are most suitable for you. Mix it up and test combinations to see how they feel.


_71771893_m7300511-weight_measurement-spl

I have been busy on Excel the last few days and have created a FREE weight training plan that will change according to your training aims.

This weight training plan will help to mould what you do and increase your weight training to the optimum level of what you need to achieve your goals set…and best of all I am giving it to you for FREE.

running-to-lose-weight-460

Over time you will notice little extras like this being offered up from myself as I believe that if something like this can support and help your training then it is definitely worth me putting a few hours work in, after all this is why I created this site.

To get your weight training with rowing machine plan click here

Please come back and make a comment to tell me what you think of the plan and to give others genuine feedback on what you think.

Are You Maximizing Your Workouts To Build Muscle?

Muscle building is much more than going to lift weights. There are other aspects of your routine that can affect the results you will get while spending time weight lifting. Read the information below to learn what needs to be done to get maximum muscle building results.

Keep the core trio of exercises in mind and incorporate them in your routines. These bulk-building exercises include squats, squats and bench presses. These types of exercises simultaneously increase both muscle mass and conditioning your body. You should make sure that your regular workout schedule includes all three of these exercises or at least some manner regularly.

Switch up your routine.As with any workout routine, it could become boring, which may keep you from continuing.Make sure that you do different pieces of equipment at the gym or taking advantage of different exercise classes.

Carbohydrates are needed to see success in muscle building success. If you plan on training extensively, you must be sure to consume about two to three grams of carbs for each pound of body weight, on a daily basis.

Compound exercises are an easy way for you wish to achieve optimum growth of muscle. These particular exercises utilize many different muscle groups in each lift. For instance, bench presses exercise your triceps, triceps and chest all at once.

Building muscle does not necessarily mean you will appear ripped. There are various muscle routines that should be considered.

Make sure you are eating enough calories in general. There are many online calculators that will help to determine caloric need to eat each day to gain the desired amount of muscle. Use one of these calculators, and alter your diet to get plenty of carbs, carbs, and other nutrients.

Try adding plyometric exercises to your routine. This type of exercise strengthens the fast-twitch muscle fibers that stimulate muscle growth. Plyometrics are very similar to ballistic moves in that they require some acceleration. For example, when doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement.

Although there are many things involved with proper muscle building, this article has shown you that it is pretty simple to achieve results with your daily actions and continued commitment to it. You can improve your progress towards you muscle-building goals by using this article’s advice to fine tune your existing exercises or even to set up a whole new routine.


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