Wednesday, December 15, 2010

Resistance Bands Abs Exercise: Sitted and Kneeled Crunches

There are many abs exercises you can perform to strengthen and develop your abdominal muscles, and some you can do with exercise bands. These may even add some more difficulty because of the resistance provided by the elastic tube. If crunches have been one of the most recommended move for this body part, you will see the variation can get you great results, and you may even enjoy more this form too.

Actually there are two forms to perform these abs exercises: sitted and kneeled crunches. These variations are well known from the guys at the gym, but they generally use cables machines to perform this one. No need for expensive equipment here, a resistance band will do perfectly!

Note that you should also have a door anchor included with your set of bands, or any other sort of attachment.

Here's how you perform the sitted resistance ab crunch:

1. Place the door anchor the top of the door, and get your band inside it.

2. Grab the handles of the band, one in each hand. Sit on a chair, back to the door. Hold the handles against your chest. That's the staring position.

3. Crunch by leaning forward bringing your chest toward your knees. Use your abs to execute the movement. don't use your arms to press down. Slowly get back to the starting position.

This can easily be reproduced in a kneeling position. You still have your back to the door, on your knees, your butts are not resting on your heels. Lean slithgtly forward to start feeling the tension. This is the starting position. To make a rep, lean forward bringing your forehead towards the floor. Again use your abs to perform this move, you should feel them contracting during the movement.

This is a great variations of crunches which add resistance to a standard bodyweight exercise, so it is a little more advanced.

There are tons more exercises you can perform with resistance bands, you should have a good set of these tubes as they are inexpensive, portable and amazingly versatile.

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Tuesday, December 14, 2010

Rest Is An Important Key To Build Muscle

If you want to build muscle, going to the gym and getting in your workouts is crucial. Intensity during your workouts is important as well. If you don't stress your muscles sufficiently, you won't see any growth or results from your efforts. Doing the right exercises for maximum growth is also a key component of a well constructed muscle growth routine.

Weight lifters also appreciate the importance of proper nutrition. Without the right number of calories coming in (i.e. a surplus), a lifter will never gain muscle mass worth counting. In addition, the calories have to be the right composition - plenty of protein with a healthy portion of carbs and fats. They also need plenty of vitamins, minerals, and water to supplement their training.

All of these components are well appreciated and debated by exercisers and weight lifters everywhere. But one of the keys to any good program to build muscle is often ignored: rest. It is during rest that muscles repair the damage caused by the exercise, and it is during rest that the muscles grow bigger and stronger.

Too many lifters focus on working as hard as possible and then they enter a state of overtraining. Overtraining occurs when individuals don't give their muscles enough time to recuperate between workouts. Being in this state can cause a massive plateau to your results, and even worse, it can even lead to injuries which can set you back for months.

The proper way to continue to build muscle throughout your program is to make rest a priority. This may seem like you're going soft, but you're not. Rest is as crucial, and perhaps more important, than proper exercise and nutrition.

When designing your workout plan, make sure to add in enough bouts of rest between workouts. There are many ways to do this. One way is to do full body workouts through the week, leaving a day of rest in between, such as a Monday, Wednesday, Friday (or Saturday) workout. This will leave plenty of time in between for proper recuperation. Others like to work out everyday, so they separate out each day to focus on a particular muscle group. For example, Monday could be chest, Tuesday is biceps, and so on. This allows each muscle group to have periods of rest and periods of workouts. However, weight lifters following this schedule should be careful that the "off" days for the muscles truly are off days. For instance, certain chest exercises require working the biceps, and vice versa.

Finally, rest days should be filled with just that - rest. Lifters should get at least 8 hours of sleep, and naps won't hurt either.

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Monday, December 13, 2010

The Best Way to Gain Muscle Mass

Countless muscle mass systems boast that they are really the most effective muscle building regimen or diet program. But, many such systems offer little more than the suggestion that you eat great quantities of food and workout constantly to gain muscle mass, or are so complicated and precise that you have no margin of error. Therefore, what is the truth about the best way to gain muscle mass? Succinctly stated, gradual and consistent are the key terms.

Anyone who has studied the concept of gaining muscle mass is likely familiar with the bulk and cut theory. Many bodybuilders believe this is the best way to gain muscle mass. Basically, the idea is to work hard at adding the largest amount of muscle mass as possible for a designated time, and then working to reduce fat as drastically as possible for an additional time span. Upon first glance, this theory appears reasonable, as it does not require a person to strive for multiple, competing goals simultaneously, and allows them to work on each objective on its own.

There will always be debate regarding the question of whether bodybuilders exemplify a physical ideal (my opinion is that they do not), but the truth is that the above technique has proven successful in assisting them with their desire to shed fat and gain muscle mass. My forays into bulking and cutting have made it quite clear that I have little in common with bodybuilders. Maybe if I had poured more effort into this technique, it would have been more effective for me. But, in the case of a typical person with a busy lifestyle, this type of system is likely to fail.

I began the process with the bulking half of the strategy. Though I definitely added weight, it was a combination of fat and muscle. While I certainly appeared more substantial in my clothing, my midsection was bulging in an unappealing way. Also, hauling around a significant amount of additional pounds caused me to feel sluggish. Attempting to stick to the diet regimen and accurately count calories was tough, because I ate frequently and paid a lot of attention to protein intake. When it came time to transition to cutting, I was relieved. But, this portion of the strategy commanded me to reduce caloric intake drastically and exercise a great deal. There is no doubt that I shed many pounds, though I did not lose fat alone. After multiple months, I had essentially reverted to my starting point, had not gained muscle and had not lost fat.

A substantially more useful system to gain muscle mass is Rusty Moore's Visual Impact Muscle Building. The program is comprised of stages, though they do not require you to quickly gain many pounds of muscle and then turn around and shed many pounds of fat. Instead, the program intends for participants to spend six months gaining 5-10 pounds of lean muscle while preventing any gains in fat. When this type of structured program is utilized, it is entirely possible to appear more physically substantial. The program includes Rusty's guidelines for proper diet and exercise for each phase of the system. Rusty's program utilizes adaptable exercise regimens, permitting integration of all sorts of different movements as outlined in Visual Impact's accompanying exercise book of over 200 pages.

Thus, we must revisit the primary query: is there truly a best way to gain muscle mass? For someone who has no problem toting around excess pounds and transitioning between periods of constant eating and virtual starvation, bulking and cutting may be the answer. But, anyone wishing to try what I believe to be the best way to gain muscle mass should not hesitate to explore the Visual Impact muscle building plan.

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Sunday, December 12, 2010

The Insulin Growth Factor and Its Relationship to Bodybuilding

One of the main parts of bodybuilding that people tend to forget about is the insulin growth factor. This is a protein that can be used to help with getting muscles to be grown in the body. The IGF can be used for many things and will involve simple processes that will be used to ensure that it will have an easier time growing in the body.

The insulin growth factor will work as a protein in the body. It will be used to help promote the growth of cells and to regulate the way how these cells are built in the body. This is needed to help ensure that a person who uses this in a diet will have an easier time with developing muscles.

The IGF can be used through the stimulation of the liver. This will work in that proper hormones will work to activate the liver to produce this insulin growth factor. This is critical because of how a healthy liver is one that will have an easier time with controlling the ways how the body can work properly.

Another part to see is that IGF can be used to get amino acids in the body to be easily handled and stored. What makes this part of insulin growth factor so valuable is that it will be used to where a person will have a better chance with developing muscle sin the body and to ensure that all tissues in the body are going to be maintained at a proper rate.

This is great to see for bodybuilding purposes. A person who uses this insulin growth factor regularly will be able to focus on getting muscles to stay intact without being as likely to come apart as they could. This is needed to ensure that the body will be safe and easy to handle.

A critical part of IGF comes from how it can be increased in the body through the use of proper growth hormones. This is a feature that will be used to make the hormones more effective. It will help to see that these hormones are naturally occurring though. Anything that is synthetic may end up harming the body over time.

All of these features make IGF something very important for bodybuilding needs. These are all features that will be used to where a person is going to be more likely to have an easier time with having the results of bodybuilding practices taken advantage of for as long as possible. It will be smart to see how this can work and to take a look at the ways how the hormone can be developed in the body for one's needs when trying to get muscles to grow.

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Saturday, December 11, 2010

Three Great Ways To Help You Stick With Your Muscle Building Nutrition Program

If you're like many guys, one of the hardest parts for you on your fat loss diet plan is making sure that you stick with it. You can do the research and carefully figure out precisely how many calories, grams of protein, grams of carbs, and grams of fat to eat, but when it comes time to putting that plan into action and not letting yourself eat foods you shouldn't or take in fewer calories than what's needed for maximum fat loss, you feel hopeless.

You always have the best of intentions but still, rarely are able to see the results that you're going for.

Fortunately, if you make sue of a few smart tips then you can quickly remedy this situation and see results once again on your muscle building diet plan. Let's go over a few great methods that you can use to make sure that you stick with your muscle building nutrition plan.

Pre-Plan Your Meals and Grocery Shop Once Per Week

The first thing that you should be making sure to do is plan out all the meals you're going to eat during the week far ahead of time. Get into the habit of sitting down every Sunday evening and doing this.

When there's never any question of 'what's for dinner', you're never going to have any problem sticking with what you should be eating. Instead, it will all be planned out for you so all you'll need to do is follow through for maximum success.

In addition to planning out your meals, you should also be taking the time to do some grocery shopping ahead of time as well. This will save you a lot of stress and frustration when you try and get grocery shopping in mid-week when your schedule gets busy.

Do As Much Cooking Ahead of Time As Possible

Second, the next way to make sure that you stick with your muscle building nutrition program is to try and pre-cook as much of your food ahead of time as possible as well. If you have to come home each night and spend another 30 minutes preparing your dinner, this may just not even happen
at all.

Instead, cook up a big batch of chicken breasts, rice, and pasta all at once. Then all you have to do is cook up any vegetables you want to have with it, and you'll be all set. Try and cook for up to three days in a row if possible. If you store the food properly it will stay well for this amount of time.

Have Fall-Back Solutions

Finally, the last thing that you should be doing to guarantee that you have success with your muscle building nutrition program is to make sure you have a few fall back solutions. For example if times get tight, do you have a snack that you can reliably count on?

Or, perhaps you want to come up with a few dinner meals that are ultra fast to prepare. Take 10 minutes and get them made when you don't have time for your regularly scheduled meal.

So there you have a few quick tips that you should remember in order to stick with your muscle building nutrition program. If you are sure to use them, you can be positive that you're going to see top notch results.

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Friday, December 10, 2010

TRX Workout Routine - Benefits Of Suspension Training Exercises

Have you heard about the TRX workout routine?

In this article, we will discuss the benefits of using suspension training exercises to achieve your bodybuilding goals.

The way I found out about the TRX suspension trainer was at my local New York sports club. They were holding a group exercise class using the suspension straps. I was not able to participate in class because you had to sign up ahead of time. However, I stood there mesmerized as I watched personal trainer walk the class participants through the core exercises.

Later on when the class was over, I grabbed the personal trainer and asked if he would be so kind as to show me one particular exercise that seems very interesting to me. Well I never would have believed it but the few minutes that he spent show me what to do in that TRX workout routine had me convinced.

The very next day I went ahead and ordered the suspension trainer Pro edition.

The essence of the exercise program is that it utilizes bodyweight movements however; unlike traditional bodyweight exercises, this workout completely targets the core muscles and stabilizers.

It is no wonder that so many men and women have purchased suspension straps systems for their at home workouts.

In case you are not familiar with suspension training, as mentioned earlier, it utilizes the weight of your body as its only source of "resistance." However, because your body is "suspended" it forces your core and stabilizer muscles to work even harder than any free weight, or bodyweight exercise ever could.

The only thing that could come close to this type of exercise movement would be working out on a stabilizer ball, using a cable machine, or utilizing resistance bands.

The company that promotes the suspension training system Is called "Fitness Anywhere."

Because of their successful marketing and the fact that the product works many physical therapists, martial artists, golf professionals, and personal trainers are using and promoting the TRX workout routine.

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Thursday, December 9, 2010

Understanding And The Use Of Prohormones

People who go to gym are normally after the benefits associated to leading an active and fit lifestyle, and some like to take it a step further in building muscle, whether it be based upon a weight loss motivation or the improvement of their physique. The main problem is that one often encounters a point in time where the motivation is still there but the body does not have the power, strength or endurance to carry out the will as we might want it to. This is where nutritional supplements and related muscle building products, such as prohormones can add value to training and exercise programs.

The use of prohormones as such are based upon their function within the human body, and is utilized to increase the available supply for hormone's in the body. In understanding how prohormones are formed and actually work, one has to consider the production or synthesis of the hormone molecules as such. This process can take a while and therefore the body will produce prohormones, or these can be taken so that the body can build up a storage of hormones that are practically available on demand. By being able to activate these precursors the body ensures that the requirement of hormones can be easily quickly addressed and as when required. This process normally occurs during the metabolic processes of the body, and applied as and when required by the nervous system.

Looking at the use of prohormones and similar types of products one will come to find that it is not limited to fitness and gym communities, but has also become increasingly popular as an alternative to prescription drugs within the treatment of hormone replacement. However when considering the trainer, and body builder the main reasons behind using these products include the goals of increasing size, strength and endurance on a lean mass addition basis, in other words without putting any unnecessary weight on that will deter from their vision, with an additional overriding benefit being held in the fact that the reduction of recovery time is also enabled via using these products. This enables the trainer to get back to strenuous workouts and training programs a lot quicker, which in turn adds to the development of muscles, and strength too. This ongoing training therefore also impacts upon fitness levels, making the trainer a lot fitter and therefore increasing the endurance and capabilities within the exercise and workout routines.

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Weight Gain For Skinny People - Sifting Through the Confusion

Weight gain for skinny people can be a sensitive subject. Just as there are a great many obese individuals out there who seem to be entwined in a perennial struggle against the unwillingness of their body to change, there are also countless skinny people who struggle just as hard in the opposite direction. Why does body modification appear to be such a difficult task? Why is it that so few of us ever truly actualise our ideal body? Want to know the secret of those who do achieve their goal? I bet you do...

First of all I'd like to assure you that I'm not just writing this for my own amusement: I'm here to take you by the hand and ensure you achieve your goal of adding sufficient muscle to your frame so that you can be genuinely happy with how your body looks. I've been where you are right now, I know what it's like, and I've walked the road to success which I'm about to lead you down.

So what is the secret of weight gain success I alluded to earlier? One word: fundamentals. Without a solid foundation it doesn't matter what else you do, you're doomed to failure. Essentially, we need a workable lifestyle change which we can implement in the long term, not a 'quick fix' as so many muscle building programs use. Sure, that approach is fine if you're genetically gifted; some people seem to gain tons of muscle by walking into a gym and just looking at the weights! For skinny people however, a very specific set of rules needs to be applied if muscle mass is to be developed, rules which respond directly to the metabolic environment found in a naturally skinny person's body and counter them at a base level.

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What Are the Benefits of HGH for Bodybuilding?

Bodybuilding is one of the most common ways to keep the body in shape. It can help people to achieve their desired body mass that can help them in their everyday dealings. Not only that, it can also help them boost their self-discipline, confidence, endurance and it is also an effective way to help the body achieve optimum health.

Bodybuilding acts by developing the muscles, making it stronger and powerful. Moreover, people who are into bodybuilding uses different supplements that can help them to increase their chances of building their muscles effectively. The Human Growth Hormone is one of the most popular supplement that bodybuilders can used in order to promote endurance and tolerance in order to achieve their desired body mass.

HGH is a supplement responsible to help people to increase their metabolisms, therefore, burning more fats in order to help them in their attempt to have the type of body they want. Although people can gain weight while taking HGH, they should not worry because the weight that they gained will be distributed evenly into their muscles.

Also, if HGH will be included in different bodybuilding programs, people can attain their desired body effectively and without any ease at all. Athletes performed bodybuilding more frequently than any other people. They use HGH supplements in order to help them to gain maximum body mass that can help them in their specific discipline.

People should not have to worry while taking HGH supplements because it can help them in their attempts to have a beautiful-looking body. People can optimize their workouts alongside HGH because this supplement can help them improve their overall performance levels. Also, it strengthens the ligaments and joints, therefore, also strengthening their muscles. Not only that this product can help people to achieve muscle mass; it can also help in improving the body's ability to heal when it suffers from different conditions like damaged tissue.

Also, it helps to lessen people's vulnerability in suffering from different traumas associated with bodybuilding. It helps them to gain improved lifting ability in order for them to tolerate the weights, especially if they are doing heavy workouts.

People should also know the difference between HGH and steroids. Unlike steroids, HGH will only let people to gain minimum amount of weight, compared to steroids. Steroids on the other hand can contribute to weight gain associated with water, giving way for people to have a hard time eliminating the undesired weight gain. Also, people who are using HGH supplements can eat the foods they wanted without worrying about weight gain, because this supplement can burn all the undesirable fats immediately and effectively.

Also, studies showed that people who are taking small amounts of HGH supplements can have significant benefits compared to those people resorting to HGH injections. Also, this method can help people to eliminate its side effects.

Truly, HGH supplements can help people to increase their strength and promote healthy weight gain, but they have to make sure that they will use this effectively alongside their doctors' discretion in order to avoid any adverse effects it may bring.

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Wednesday, December 8, 2010

Why Creatine Helps Build Muscle

So you've been reading up on what the most optimal supplements to take are to help you with the process of building muscle. Without a doubt, one of the supplements that you've come across time and time again will be creatine.

Many people are using creatine and are seeing great results on it. But, before you dive in and start downing a serving before each and every workout, it's important to take some time out to realize just why creatine helps build muscle.

Let's have a look at what you need to know.

Enhances Workout Intensity

The very first reason why you'll definitely want to be adding some creatine to your supplement protocol is because it's going to go a long way towards enhancing your workout intensity. Quick question, what do you think would produce better mass gains.
10 sets at 50% of your one rep mass or 3 sets at 90% of your one rep mass?

I hope you said the latter because that is entirely correct. Intensity will always be the most important factor to generating more lean muscle mass as well as getting those strength levels up there.

Since creatine is going to supply the muscles with the high energy compound they require to keep pushing hard, you will see a remarkable difference in how your workout progresses onwards.

Reduces Fatigue

Second, the next reason why creatine helps build muscle is because the amount of fatigue you feel while doing any given workout program is directly related to how much of that high energy compound, ATP, you have in your system.

The minute ATP runs out is the minute that extreme fatigue kicks in and you likely stop your workout.

Creatine is essentially the precursor to ATP generation, so by making sure that your stores of creatine are full, you ensure that you don't run low in ATP. This means that you won't experience fatigue as quickly throughout your workouts so you can put in more overall effort at the gym to build quality muscle mass.

Promotes Greater Volume Output

Finally, the last reason why creatine helps build muscle is because due to the fact you aren't fatiguing as quickly, you'll be able to do more overall volume per session.

While intensity is always the most important thing, typically those that can include more volume in their workouts will also progress along faster. It all comes down to how much total stress you are placing on the muscles. This overloading stress is made up of a variety of different factors including weight lifted, rest periods taken, sets performed, and the rep range utilized.

Since creatine is going to help out on virtually all of these elements, you can clearly see just why it's so beneficial.

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