Monday, February 28, 2011

Best Workout Routine - Dominate In The Gym

What Is The Best Workout Routine?

Before I begin let me define, "Best Workout Routine," to me that would be any workout that gets the average person in optimal shape and physical attractiveness as quickly and safely as possible. Depending on your goals the guidelines may differ. People can argue about the specifics but I believe there a few key ingredients that would be in the best workout routine.

Heavy Resistance

Now some people are more guilty of breaking this rule than others, I'm looking at you ladies, but it's not chemistry. To build muscle you need to go heavy or go home. If you lift moderate amounts of weight at high reps you will not only waste more time in the gym but won't force it to evolve.

High rep workouts will not make you toned. Having a low body fat will make you toned. Focus on results.

Understandably many women have trouble following this because they fear they will get bulky which is almost an insult. It took me a long time to get real results in the gym, and I'm man that ate like a pig. Ladies you don't have the testosterone to pack on the size like men unless you're a freak. By lifting heavy you will get results much faster. By packing on some muscle you will increase your daily caloric intake which ultimately means you will burn fat in your sleep.

Use Very Controlled Form

The next thing you need to be careful with, especially with heavy weights is to leave your ego at the mirror. Heavy is a relative word, what's heavy for me might be light for you. Instead I see guys in the gym trying to impress everyone by stacking on huge amounts of weight and doing terrible form.

Not only will you drastically increase your risk of injury but your results will stagnate. After all what your ultimately trying to do is put your body under strain and pressure to grow, it doesn't care what weight you use to do it.

Instead start with lighter weights but do extremely slow reps with good form. This will tax your body infinitely more than doing arm curls and throwing your back into it, ultimately looking like a guerilla buffoon. I lift my weights for five seconds on the up motion and drop the weight back down over five seconds. Yes doing that with even some of the lightest weights will be torture but it will get results.

Only Focus On Compound Lifts

Another mistake I see is people trying to spot train, aka they try to build beefy arms or focus only on abs. There are many reason this won't work. The number one reason is the lifts these people do to isolate those specific muscle groups will not tax you nearly enough to make sweeping transformations in your physique.

Sticking to big lifts like squats, deadlifts, incline press, dumbbell press, and rows will hit multiple muscle groups, allow you to tax your body much more heavily and will result in less gym time.

In fact I've heard that it is possible to pack on serious muscle by just squatting. I'm not just talking about lower body strength either. Think about it, could you even imagine someone squatting 500 pounds and having a tiny upper body. Squats require your entire body to support heavy amounts of weight.

Not only that but it's been proven that lifting stimulates testosterone production but lifts such as arm curls have such a minimal effect on your body that it might as well be ignored. Big lifts like squats, because they put so much stress on your body, stimulate real growth.

Use Free Weights

Every year the fitness industry comes out with more gimmick workout equipment and gyms are littered with machines. Ignore it all. The best work out routines require simplicity. Use free weights whenever possible because they give you the greatest range of motion and tax your muscles more because you have to balance them.

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Loose Skin After Losing Weight


Well, about 1 1/2 years ago I was overweight. Being 15 years old I was at 236 lbs. I now train everyday (cardio, weight lifting, etc) and I actually started boxing as well. I'm now 6' tall and down to 175 lbs. But here's the problem... I have quite a bit of excess skin in my abdominal area. How do I get rid of the loose skin after losing weight? From the hanging bag at the bottom, nearly all the way up to my chest. Do you have any idea how I can at least reduce this extra skin?
-Thanks, Jacob Z.


First, let me congratulate you, Jacob, on your successful weight loss. Good job!

Getting rid of loose skin after losing weight is a common concern and a difficult problem to deal with. Over time you should see some improvements in your skin's elasticity, thus reducing the looseness of your skin. Unfortunately, you may not think it's enough and then surgery becomes the only way to remove the excess skin.

There are steps you can take to improve the elasticity of your skin and reduce the looseness.

The factors that affect your skin's elasticity are:

(1) Age. Young skin is more elastic than older skin. That's good for you.
(2) Genes. You can't change this, but your genes control how firm your skin is as you age.
(3) Smoking. Hopefully you don't smoke. Smoking ages your skin badly.
(4) Sun Exposure. Too much sun exposure damages your skin.
(5) Diet. Eating a balanced, healthy diet with vitamins and minerals (especially Vitamins C & E) will help you maintain healthy skin.
(6 ) Water. Make sure you drink enough water to stay hydrated.

So make sure you avoid smoking and the sun, while eating healthy and staying hydrated. Keep working out hard and building muscle. By continuing to add muscle you can improve how the skin looks, and may be able to reduce some sagging. If you are doing all of these things, you know you are doing everything possible, short of surgery, to reduce your loose skin.

One of the best things you have going for you (aside from your work ethic and dedication) is your age. Give it some time. Your body will continue to change as you get into your 20's. If at that point you're still not satisfied, you could consider surgery. In the meantime, you may be surprised how time, a healthy lifestyle, and hard work can pay off and greatly reduce your loose skin problem.

Good Luck


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Sunday, February 27, 2011

Bodybuilding Training Exercises And Routines

The exercises that I have chosen are good ones which cover the main groups quite well. However, should you wish to change them, please remember that you should follow the same basic rules. For example, for legs, we have chosen thigh extensions as a pre-exhaust and of course the squat as the main movement.

Obviously the weights will be lower when you come to the squats, but the intensity will be there without doubt, BUT when you come to re-doing the thigh extensions, you will then see (and feel) just what a pump really is.

Try and keep the basic groups together as they work well, plus it has been designed so that maximum recovery is at it's best. As always, if there are any problems, please call me and I will advise accordingly.

Try this for about 2 -3 months, also go for the same basic exercises BUT each week or two, change the system slightly, say low reps, high weight, short breaks for one week and the opposite for the week following. It all helps to shock the body into new growth.

OK I know that I said earlier that we were really cutting down on variety but what I meant there was that I wanted to take you away from the same exercises and styles that you can get stuck into week after week, month after month. Sorry if it confused you, but hey I can be a twat at times I know - that's my job!

ANOTHER GOOD TIP Is to try both styles of training, one week go for a perfectly strict style and another use more of a 'cheat' method where you can use that little bit more weight. Personally, I like to use the strict style even with the lower weights. I feel that this hurts more and I get more of a benefit with it. Also, with having more injuries happen to me than Jackie Chan, I can tend to be that little more careful, especially with elbow joints and even more so lower back.

If you feel that your usual methods are well established and you are worried that you would lose using this type of training, then stick to what you have got. But if you are eating well and resting as good, there is no way that you would lose - quite the contrary to be honest. If you use a cheat style quite often, I can guarantee that a strict style would make a big change to your physique

GEAR? Really, this type of system is ideal for bulking. I would suggest sticking with the good old basics over a 8 -10 week period. A shot of Sustanon once every four or five days, with either Deca or Bol D Bol Equipoise at about 2OOmg/ml once every four or five too, in the same syringe if they are oil based (which they should be).

There are some good dianabol's on the market at the moment which would be a good oral back up on such a stack. Should you not wish to go for to much bulk, Stromba would be a good alternative. Whichever oral you choose, go for about 4 to start, moving up to 8 - 10 per day over the period. If you need further details on the dianabol cycle etc, you can find them in the Layman's Guides 1 & 2 or in the NO BULL back issue number 11. As always, don't forget the nolvadex - keep the "bitches" away.

Bodybuilding Training Routine

Day One:

Legs & Calves Thigh Extensions - 3 x 10, 8, 8 Squats or leg press - 4 x 12, 10, 8, 6 Thigh Extensions - 2 x 15 -20 pump hard!!

Leg Curls - 3 x 10, 8, 8 Good Morning bends - 3 x 12 stretch Leg Curls (again) - 3 x 10-12 pump Standing Calves Press - 4 x 12-15

Day Two: Back & Delts Lat Pulldowns to front - 4 x 8-10 Bent Barbell Rows - 4 x 6-8 Lat Pulldowns to front - 4 x 10-12 pump hard

Seated Press Behind Neck - 4 x 8 strict style Standing Lateral Raises 4 x 8 -10 Seated Press Behind Neck 4 x10 pump hard

Day Three: Chest, Abs, Calves Flat Bench Press - 4 x 10-8-8-6 Inclined Flyes - 4 x 8-10 Good style Flat Bench Press - 4 x 8-10 Strict Pump!

Abs: Crunches - 2 x max reps poss Seated barbell twists - 2-3 mins minimum Light d/bell side bends - 3 x 15 each side Leg Raises - 2 x max reps poss Calves - As Day One!

Day Four: Triceps & Biceps Close Grip Triceps Press - 4 x 10-8-6-6 (bench press style) Triceps Pushdowns - 4 x 10-8-8-6 Close Gripped Press - 3 x 10-12 pump hard

Seated Alternate D/bell curls - 4 x 8-8-6-6 Straight Barbell Curls - 3 x 10-8-8 Seated Double D/Bell Curls - 4 x 8-10

Seated Alternate D/bell curls - 4 x 8-8-6-6 Straight Barbell Curls - 3 x 10-8-8 Seated Double D/Bell Curls - 4 x 8-10

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Build Bigger Muscle - Getting Muscles With Natural Supplements Was Never This Easy

People are usually amazed and sometimes awe with a little tinge of envy to see men and women having perfect body shapes. A lot of us dream of being able to display a well-sculptured body not just to show off but to inspire others to be physically fit and healthy. As soon as you hit the gym you expect the same body and when the results do not come you wonder why.

In this busy world, there isn't much time for people to really spend sculpturing their bodies to the ideal shape. A few hours each week at the gym is what most people can do as they juggle career and home plus their need to look good and stay fit and build bigger muscles.

It may take some time and a lot of effort to grow those muscles into their right size and shape but once you attain this state, it is rewarding in itself because of the intangible benefits that one gets. You may not exactly be the most handsome man but a good physical stance with well toned muscles gives you a chance for a second look from girls around. You also tend to exude a higher degree of confidence in yourself and by this, people take notice of you.

But how to build bigger muscles if you are too busy? You just have to know how your body works. Though it may still require regular workout, this knowledge can help you facilitate muscle growth a little faster than the usual time it would take you.

Nitric Oxide assists in facilitating muscle growth by clearing the way for your blood to move around freely bringing the needed oxygen and nutrients where it is supposed to be delivered. This process is mostly important during your workout because it is the time when your muscles start to grow.

Nitric Oxide is manufactured through the natural body processes. In other words, it is already within you. Supplements on the other hand, help the body to manufacture more of his compound so that the muscles can grow faster.

There are lots of supplements available. Just remember that nitric oxide supplements give the best result and help you to build bigger muscles quickly. If you are struggling to see any results and are fed up with working out and not seeing any change this is the solution, try nitric oxide supplements now and start seeing real results quickly for getting bigger muscles.

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Side Plank Exercise

The Side Plank Exercise should be a part of everyone?s ab workout. It strengthens your core, works your obliques, and protects your back by increasing spine strength and stability. It is part of Dr. Stuart McGill?s ?Big 3? stabilization exercises (along with the modified curl-up and Bird-Dog exercise). Those three exercises ensure maximum spine stability and muscle endurance. They?ve been proven to reduce the number of back pain incidents when used as a part of an injury prevention program.
The 3 Best Ab Exercises that Are NOT Your "Normal" Ab Exercises

There are many versions of the side plank exercise which provide a range of difficulty levels. All of them should be done with isometric holds of 8-10 seconds, with 3-5 reps. Here?s how to do them, starting with the easiest version.

Preparation: Lie on your left side, with your knees bent to 90 degrees, resting on your left forearm, with your right hand on your hip. Your hips should be slightly flexed, so you?re not lying in a straight line position. Your butt should be back slightly.

side plank exercise

Movement: Push your hips forward and up into the air until your body is in a straight line from your shoulders to your knees. Hold at the top for the desired time. Slowly lower down by pushing your hips back. Pause, then lift again for the next rep. When all reps are finished on your left side, turn over and perform the desired number of reps on your right side.

Suggested Hold Time: 8-10 seconds

Reps: 3-5 Reps per side

Sets: 2-3 Sets. The Russian Reverse Pyramid design works very well with the Side Plank exercise. You do sets of 5 reps, then 4 reps, then 3 reps, with 30-60 seconds of rest between sets. This allows you to maintain good form by reducing reps with each fatiguing set. Be sure and build up to that amount of work. It?s usually best to start with 1-2 sets for the first few weeks.

Frequency: 2-3 times per week

Bill's Tips on Technique:

- Keep breathing throughout the exercise. Brace your core muscles, but don't hold your breath.

- Hold your body fully sideways when you?re in the up position, with eyes looking straight ahead. Imagine if your back was up against a wall.

- Be sure and get into the ?up? position by pushing your hips forward (hip hinging) rather than just lifting up from a straight body position. This protects your back. Don?t lift straight up sideways. Resist lateral bending of the torso during the movement into the up position.

- If you need it, you can use your free hand to support your shoulder by cupping it over your support shoulder.


Preparation: Lie on your left side, hips slightly bent, resting on your left forearm, with your right hand on your hip. Feet stacked on top of each other.

side plank exercise

Movement: Push your hips forward and up into the air until your body is in a straight line from your shoulders to your feet. The only things contacting the mat are your forearm and the outside of your foot. Slowly lower down by pushing your hips back. Pause, then lift again for the next rep. When all reps are finished on your left side, turn over and perform the desired number of reps on your right side.

Suggested Hold Time: 8-10 seconds

Reps, Sets, and Frequency: Same as Modified Side Plank

Bill's Tips on Technique:

- As with the modified side plank, brace your core muscles and don't hold your breath. Keep your ?back against the wall? posture at the top. Get to the up position by pushing your hips forward, not lifting straight up. Brace your support shoulder with your free hand if necessary.

- An alternate foot position is placing the feet in a heel-to-toe (top leg in front) position rather than stacked on top of each other.

side plank exercise

side plank

side plank

Raising the leg or legs, or placing your legs on an unstable object greatly increases the difficulty of the exercise. You should only attempt these plank variations if your core is strong.

Return From Side Plank Exercise to Home Page

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Saturday, February 26, 2011

Build Bigger Muscle - Stop Post Workout Soreness and Start Seeing Real Results Quickly

Bodybuilding refers specifically to the growing of muscle tissues. There are different degrees of exercise as to how difficult or strenuous it is and these are light, moderate and heavy. Bodybuilders definitely work out their muscles with heavy and very strenuous exercises that may cause aches and pains after the training when trying to build bigger muscles.

These aching body muscles are not felt during the exercise but it is felt after physical activity, especially when you wake up. People who are not doing exercises on a regular basis usually feel this soreness. If you are new to this kind of training, it is advisable for starters to begin with light exercises to condition your body for the physical activity and then gradually level up until you reach the level that you are aiming for to start seeing real results.

A lot of people are aware of this soreness after heavy work or exercise but they do not really know what causes this. When pressure and force are used especially in heavy workouts, there are very tiny tears formed in the muscle. However, you can help your body heal very quickly by the help of nitric oxide supplements to help you to build bigger muscles much faster.

People who workout for bodybuilding make use of weights and that is where the stress for the muscle tissue comes from. This stress now is what you feel as an aching body when you wake up the next day especially after a very strenuous workout.

Bodybuilders are aware of this soreness but they know that their muscles are growing. Beginners on the other hand should be aware that though it is normal to have an aching body the next day, other factors may cause also pain like doing the exercises in the wrong way.

Conditioning your muscles before any workout is advisable to lessen the after effects of the strenuous activity but if your body can not take it anymore, it is only for you to give your body time to rest to recover and nitric oxide supplements can do this to help you to get bigger muscles quicker.

Good supplements will help your body to recover as fast as it can from the stress of the physical activity allowing you to achieve your goal to be strong, to be physically fit and to look great.

If you do not want to be one of those people who spends months in the gym with no results to show for it the best course of action is to combine nitric oxide supplements with the right workout routine to build bigger muscles and to start seeing results much more quickly. Start to get bigger muscles now.

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Friday, February 25, 2011

Build Bigger Muscles - The Faster Shortcut to Getting Muscles and the Results You Want

Over the last few years, there have been articles about how Nitric Oxide helps to facilitate blood circulation which results to better health. Increased blood circulation is also beneficial to the maintenance of a healthy heart as well.

As more oxygen is carried by the blood, muscles get more of it too resulting to an increase muscle development. Nitric Oxide helps to open the passageway for blood to circulate properly. Aside from oxygen, vital micronutrients are also carried by the blood to deliver to the muscle tissues to help you to build muscle faster.

The body naturally produces nitric oxide which helps to build muscles especially when you are doing heavy physical activities. Aside from the development of your muscle mass and better circulation of your blood, you also benefit from additional strength and endurance as you feel the power from your muscles.

Supplements, when taken regularly especially during workouts may contribute to better production of nitric oxide by the body which in turn brings more oxygen to the muscles where it is needed the most. This process now may help the muscle tissues to grow and develop.
A lot of martial arts fighters push their bodies to the limits but to do this, they have to be very healthy and strong to be able to endure the rigid physical activities especially before they get into the ring of competition.

An understanding of the basic metabolic processes of the body may help these fighters maximize the benefits of this natural compound produced by their own bodies. Coupled with a superb supplement and a healthy diet, they are well on their way to face their opponents with confidence. The same goes for bodybuilders. By using these supplements you are able to train harder and to build bigger muscles and see fast results.

Supplements may also help the body to recover faster. After heavy workouts, you may feel some body aches which are but natural as the force and pressure exerted may be too much for your muscle tissues.
As more supplement products come out in the market, you should be aware of what is contained in these products as they may have other effects on your body. It is always best to rely on what nature has provided you with.

But there are times that you need the aid of supplements to help your body to develop faster. You only need to select the best with the most natural ingredient for your safety and for your health.
The benefits of these supplements are obvious. By allowing you to train harder and recover quicker you will see results much faster. You will not be one of the people who spends months on end in the gym with no results and gives up. Combining nitric oxide supplements with your workout routine will help you build bigger muscles quicker. Try them now and see for yourself.

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Thursday, February 24, 2011

Build Muscle - Tips for Gaining Mass

Building muscle is the number one goal of just about every guy out there who is looking to get in shape, but I am sure you have noticed that muscle building has become popular among many women and people of many ages. Weight training is an important aspect of working out, especially for thin or skinny men and women who want to build muscle.

If you want to build muscle you have to be patient in the method you choose. If you expect to see results to quickly, you will get discouraged, but if you don't see results at the right times, you will need to change up your method. To gain muscle is not a one size fits all deal. It is also important to keep in mind that your capability to build mass can be restricted by your genetic makeup and gender.

Now, building muscle may seem confusing, but at the same time it's not rocket science. You need to find the method that works best for you if you want to get the maximum results you want. Having said that though, it doesn't mean you will never reach your goal of getting that ripped physique you are after, building mass is a goal you will be able to reach.

Proper diet plays a large part in muscle building for your body. So if gaining muscle is your goal, you must place great emphasis on your diet. Proper training is also required. When you couple these two main areas of building muscle together, you will find the formula that works best for you

One key food I am sure you know about that will help you gain muscle mass is protein. But why do we need it? Protein is essential for muscle building and is the building block of human muscles. For both males and females, building muscle will make you healthy, stronger, and more powerful, you will look more athletic and you will maximize your confidence.

If you are a beginner or getting back into the swing of things after slacking off for a few years, why not start by going back to the basics. Train, Eat, Rest, and you will see, growth.

Protein is the chief source for providing amino acids to your muscles. Protein will be your building block for all the muscles in your body, period. It is the one supplement that is good and effective for building muscle and is recommended by many personal trainers and muscle building experts. But keep in mind that protein along with lifting weights is one of many keys to building muscle.

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Building Muscles While Losing Fat

Some people believe that they first have to lose all their excess fat before they begin to build up their muscles. Neglecting muscle building while concentrating on just burning off fat could be harmful, though, because you could start burning off your muscles, too. This will weaken you and slow down your metabolism. It could also result in a host of health problems including hormonal imbalances and a compromised immune system. It is, therefore, more advisable and better for your health to do your muscle building while you are losing your excess fat.

Cardio workouts are the most effective exercises for fat burning. These use the largest muscle groups in continuous movements that raise your heart rate to its maximum level which is your fat burning zone. This should be maintained for not less than 12 minutes and not more than 60 minutes per session, with sessions done at least three times a week. Shorter sessions that combine high intensity and low intensity cardio exercises burn fat even more efficiently. It is important, however, to accurately determine your maximum heart rate through a cardiac stress test done by a medical professional.

Strength training workouts like weight lifting or resistance training, on the other hand, are necessary for muscle building. These provide enough physical challenge for your body to intentionally stress your muscles and provoke them to react. The exercises create microscopic tearing in the existing muscle fibers, forcing the body to repair them and create new muscles for reinforcement. Strength training workouts should be done only on alternate days, though, to allow for rest, muscle repair and muscle building.

You can build muscles while losing fat if you do cardio workouts and strength training workouts on alternate days, with one day of the week devoted to light strength training. If you need to lose more fat you could do additional cardio sessions after every strength training session. Your body will burn more fat because the previous session had already used up your glycogen stores. You should never do heavy strength training more than three times a week, though. To make each strength training session also a fat burning session, you should do high repetitions with low rest periods. This means 15-17 repetitions for 60 seconds with 30 to 60 second intervals.

As you combine your cardio workouts and strength training workouts to build muscles while losing fat, you should also supplement your efforts with the right diet. To lose fat you should cut out unhealthy fats and simple carbohydrates like sugar and starch while to build muscles you should eat adequate amounts of lean complete protein, high fiber complex carbohydrates and healthy fats. Only then will you have a completely balanced fat loss and muscle building regimen.

Over at the, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Polar FS1 Heart Rate Watch, Polar F11 Watch. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

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Build Muscle Quickly - The Faster Way to a More Muscular Body

A lot of bodybuilders exert a lot of their time and energy to achieve the desired physique that they aim for. This may not only be for aesthetic purposes but for health purposes as well. Though it is not an easy task for those who would like to see themselves in proper shape and they will have to work to build muscle quickly.

Today, bodybuilders include nitric oxide supplements to help with blood circulation and better absorption of nutrients. This is the basis for muscle building and helps the body's recovery and ability to train harder.

The result depends on the kind of physical activity that you do from simple to more difficult forms of exercises. Bodybuilders work out with higher levels of difficulty as they perform also weightlifting. Nitric oxide opens the blood vessels for blood to go though without difficulty thereby delivering oxygen and vital micronutrients to the muscles for more effective absorption that boosts the energy level to build muscle quickly.

Muscle building supplements may be beneficial when taken in accordance with the right kind of physical activity. The main reason for workouts is that for people to be in shape and not to lose weight although this may be a good side effect as good exercise increases metabolism which in turn burns more energy.

In order to build your muscles, you will have to really train and not to depend on the supplements alone. Some people think they can cut back on training when they take supplements. These supplements cannot give you the desired physique while you are sleeping or doing nothing. Its effect is felt while doing the strenuous activity because of sufficient physical power for strength and endurance.

Nitric oxide is produced by the body itself and not found in supplements, but the supplements can make your body produce it. The most effective exercise supplements have other ingredients which may help to hasten metabolic processes of the body especially with the delivery of the needed power while doing physical workouts so you can build bigger muscle.

The only way to know how effective these supplements are is for you to give it a try so why don't you try supplements that will really work. If you want to build muscle quickly try for yourself and start seeing results in weeks and stop wasting your time and start seeing real results.

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Wednesday, February 23, 2011

Cycling Your Gym Routines

If you are looking for ways to build your muscle building and strength development to the next level, you need to start cycling your gym routines. This is a concept that is rather alien to most people, however, the power it gives you in the gym is incredible.

Most people just workout in the gym, week in, week out. They get burnt out, and are not able to maintain the intensity levels required to build muscle or real world strength. That is because the human body is not built to maintain high intensity levels of exercise over the long term.

Cycling your gym routines is based around exercising for an 8-10 week period, and then taking a week rest to recover, develop muscle, and most importantly, build back up your mental reserves for another intense workout period.

The first week back in the gym, you reduce your weights by approximately 10%, and focus on perfecting your technique. As each workout progresses, you slowly work your way back to your previous records, and then surpass them. The rate in which you overtake your previous plateau is astounding, and will further motivate you. Once you reach your next plateau, you take another 1 week break, and continue the process.

By cycling your gym routines, you will ensure that you make constant progress in the gym. You will ensure that you are always building muscle, and increasing your strength. You will make sure that you don't burn out, or injure yourself, and will continue improving on yourself for the long term.

Cycling your gym routines is really magically, and something you must start doing immediately. If you are currently struggling in your weight training, then do yourself a favour. Take a week break, and then get back into it. Just notice how your energy levels have peaked, how you easily surpass your previous best, and how more motivated you feel.

If you have any doubt whether this works, just look at the people in your gym that workout constantly. How much have they changed? Be honest with yourself. If they are lifting pretty much the same weight as they were a month ago, and have put on next to no muscle, then you know this method just doesn't work.

Cycling your gym routines does work, and should be utilised by everyone.

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Tuesday, February 22, 2011

Deadlift To Build Muscle

Deadlifts are better than squats, to build muscle, in many cases. They are a very powerful exercise that will put slabs of muscle on a person, very fast. People have ignored this truth for too long, choosing to take the easier, softer way of making excuses for their inability to progress.

Why are deadlifts a better exercise in some cases?

Well, people have different body types. Depending upon individual anatomical differences, a person will perform exercises differently. The effectiveness of an exercise could vary from one person to another. Some people are more suited to squats, and others are more suited to deadlifts.

How does a person know if deadlifts are best for them?

The easiest way for a person to tell whether or not deadlifts are best for them is to perform an experiment. They should test to see which exercise they can move the most weight in. If you can deadlift quite a bit more weight than you can squat, you should give deadlifts preference over squats.

How many sets and reps should a person perform if their body type is more suited to deadlifts?

You need to do at least 6 reps to build muscle. Up to 20 repetitions per set can be productive, but typically a person would be better staying at 10 or below. 4-5 sets should be plenty when working at the 6RM and 1-2 sets should be sufficient when working at 20RM.

How must a person eat to build muscle with deadlifts?

Deadlifts stimulate nearly 75% of your muscles. These muscles need calories to grow bigger. In my experience, I find it best to concentrate on eating healthy foods. I suggest that you double the intake suggested on the food pyramid, which will give you a healthy 4000 calorie diet.

Are there any supplements that will help a person build muscle mass?

Deadlifts are very demanding, and there a few supplements I have found to be helpful. I would suggest taking whey protein powder, creatine monohydrate, and a multivitamin. These three basic supplements will aid you in recovering from your workout.

The plan laid out here is simple, and it will be helpful to some of you. Test to see if you are more ideally suited to deadlifts or squats. If you are suited to deadlifts, combine them with a healthy 4000 calorie diet, and you will build muscle mass as fast as possible. What are you waiting for?

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Saturday, February 19, 2011

Exercise Routines to Develop Six Pack Abs

We all have six pack abs. yes, we all do. For some it is not visible because it is mostly covered in fat but if you look underneath and lose that body fat, you will be able to see the abs everybody wants to see. To achieve this, our exercise routine should focus on the abdominal part.

One way to develop our six pack abs is to do crunches. All you have to do is to lie on the floor with our without a mat, put your arms behind your chest (or do it the other way with the hands resting on the temples), bend your knees, and then raise your shoulders towards your knees using the abdominal muscle. You can feel it if you're using the muscle in your abdomen. There's got to be some pressure there. Never lift your whole back up from the floor because this will not help you develop the abs and will most likely give you back strain. When you lift from the floor, exhale. Never let your head touch the ground. Do this gently and do it moderately. You don't have to do crunches a hundred times especially if you are a first timer. Start with maybe 30-50 then work your way from there.

Sit-ups is one effective way to develop six pack abs. Lie on the floor with your knees up and your hands by your chest, have someone hold your feet then gently lift your body using the muscles in the abdomen. Also, do leg lifts. This is another way to develop six pack abs. First lie on the floor with your legs straight out and with your hands at your side. Then gently lift your legs up without bending your knees until your legs are at a 90 degree angle then lower your legs without touching the floor and do the same routine a couple of times. There should be a pressure in the abdominal muscle.

These exercise routines will help you on your way to develop the six pack abs everyone wants to have. Do these routines everyday with the right diet and the right attitude and you will surely get the abs you have been wanting to achieve all this time. You can try P90x to get six pack abs and lead a healthy lifestyle. Check out p90x workout and reviews by clicking on the link.

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Friday, February 18, 2011

Fast Methods Of Gaining Muscle For Skinny Guys

If you are looking for tips on building muscle for skinny guys, I have compiled a complete guide here for you. Including how to eat, train and everything else to help skinny people gain muscle. I understand that you are probably very frustrated with your body. Also maybe feel a little let down by some of the dodgy information being passed around these days? How skinny people gain muscle is different than other methods of muscle building.

Although I am natural fairly skinny myself, I do not have a truly 'skinny guy' genetic make up. I have trained a good friend of mine who is a true natural skinny person and I have been there to witness the hardships. Every pound put on in weight seems like a hard fought battle. Thankfully we have been able to get his weight and muscular development up to respectable levels. I am about to show you now how to gain muscle for skinny people!

Skinny Guy Gain Muscle Facts

As a skinny guy you are very catabolic in nature. This means that you have a very fast metabolism and burn of energy from food very fast. Your body also burns muscle for energy at times, so when skinny people gain muscle, it can be easily burnt for energy. The reason I am telling you this is that, you need a lot of food and nutrients to build muscle; but your body keeps burning all that nutrition before your muscles get a chance to use them. Don't worry as there are ways to fix this to help skinny guys gain weight.

We can however use this information to help you make a complete building muscle for skinny guys program. For starters you have to train correctly for your body type and use a proper skinny guy workout. Not some training program used by massive bodybuilders who are possibly taking steroids.

Skinny Guy Workouts

There are a few guidelines to be aware when looking at skinny guy workouts. Firstly you now know that you are catabolic, meaning you burn muscle for energy easily. Therefore we want to minimise that effect. The best way to do this with your skinny guy workout, is to keep every session under one hour. If you train for over an hour, your body begins to produce a stress hormone and begins burning muscle for energy. This has to be avoided at all costs, so keep your workouts relatively short. Besides if need longer than an hour, you are not working hard enough.

Another issue to aware of with your workouts, is that you cannot handle as much volume on a muscle group. So doing to much volume can give diminishing returns for your efforts. Skinny people gain muscle with less volume and higher frequency. Therefore full body workouts attend to this need very effectively. This is mainly because you can hit a muscle several times a week. Full body workouts have proven time and again to help skinny people gain weight. These workouts should be done on non-consecutive days like Monday, Wednesday and Friday.

Skinny Guy Workout Rules

It is essential that you work your entire body, especially the legs with big exercises. This is because when you work large amounts of muscle you body elevates your testosterone levels naturally. Which massively helps in gaining muscle for skinny people. The only muscles on the upper body that manipulates testosterone production is the lats on your back. So only doing your favourite upper body exercises will not help the skinny person gain muscle very well.

It is also important to use a large rep range, using lower rep ranges for strength and higher rep ranges for muscle growth, during your skinny guy workout. This is because lower rep ranges elevates testosterone levels even further. While higher rep ranges elevates growth hormone levels naturally. Elevating your natural hormone levels is key to building muscle for skinny guys.

How To Gain Weight For Skinny Guys

Okay, as I have already explained skinny people have very fast metabolisms. Which gobble up all the food you eat, before your muscles even get a sniff of it. The obvious answer here is to eat more, right? Well in theory eating more will work, but it did not work well on my friend. Despite him eating more he still didn't put weight on. I would advise you to start doing what my friend did:

Keep a food diary for a while and record everything you eat. Yes it is a pain, but if you are serious about gaining muscle for skinny people, this will help you out greatly, by helping you spot problem areas of your diet. The main problems I noticed with my friend's food diary was days where he eat a piece of toast for breakfast, sausage roll for lunch and a big (in his eyes) dinner. This is nowhere near good enough for skinny guy gain muscle diet.

You should start aiming to eat 6 times a day as this will keep a constant feeding of food for your muscles to use. Aim for 3 good square meals, with a good size of snack in between. Something like a handful of nuts once or twice a day for a snack. Then finish of the day with a decent supper at night time. Do this and the scales will start to move in the right direction.

Another great tip for building muscle for skinny people, is to use milk. I read about this a while ago and use it myself. Start drinking 2 litres (half a gallon) of milk everyday. This is a very simple and effective way of getting more nutrients into your body. If eating 6 times a day is not possible, this milk tip could really help you out.

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Thursday, February 17, 2011

Follow These 4 Great Tips I Used to Melt Away Stomach Fat, Tone My Abs and Get a Sexy Beach Body

Doesn't it stink to be out of shape? Aren't you sick and tired of not having a great body that you can be proud of? How would it feel to be walking down the beach this summer with a body you can feel comfortable with? These are all questions people trying to lose weight have to answer. I know how it is because I've been overweight myself. It's not easy to get a body that you can love but it's definitely possible and I'd like to share 4 tips showing you how.

Hot Tip #1

The first thing you need to do is start eating a healthy breakfast. I am sure you've heard the saying that breakfast is the most important meal of the day but you may not know why. First of all, breakfast is great because it gives you energy to get the day started. The other important thing that breakfast accomplishes is that it will get your body burning calories again. Getting food in your stomach gets your metabolism working again. This will help you burn calories at a higher rate of speed if you jumpstart it in the morning.

Hot Tip #2

The next tip is to try and eat at least one fruit and one vegetable each day. This may not sound like a lot and it isn't but it does something important for you. It builds momentum when it comes to eating healthier. After a while you want just want one of each but you'll want to eat more. Then you'll be eating a lot healthier than you do now quicker than you ever thought possible.

Hot Tip #3

The next tip is to start working out or becoming physically active. Once again, like with the food example above you don't want to get overwhelmed so you need to start out nice and slow. By starting out slow with exercise you'll slowly build up an endurance to where you can do more and more each week. You'll be amazed at the amount of exercise you can do just after a few weeks of being consistent.

Hot Tip #4

The last thing you need to do is to keep a journal of your success. It's important that you keep a record of everything you're doing. This way you can see how well you're progressing. If you want you can even write about personal feeling or things that are motivational. I use my journal to write down the foods I eat and the exercises I do. I also write down how much I weigh at least once per week so I can look back on my progress.

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Wednesday, February 16, 2011

Get Muscle Fast - 4 Tricks To Get Your Dream Body And Supercharge Your Results

If you want to get muscle fast while at the same time working your body to lose weight fast, then get ready. Keep in mind it is not enough just carry out your routine exercises. What is crucial is following an exercise regimen that will give you the best techniques which can truly help you accomplish 3 goals: gaining strength, losing weight and building muscle. Focus on these top four techniques which will teach you how to gain that hard body you've always wanted.

1. Maintain a healthy and hearty diet

First and foremost, know what you need to eat more of and what you need to eat less of. Avoid loading yourself with carbohydrates. Instead, eat protein-enriched foods to get muscle fast since they help repair the fibers that get injured as you work out. Keep in mind that protein is key to help you get muscle fast. Load up on whey proteins and grains, fats, fruits, vegetables and of course meat.

2. Implement a correct exercising routine

Implement the right kind of exercise but take note that the workout plan you should be geared towards how to get muscle fast. You may start your exercises with some squatting, push-ups and pull-ups. But since these can tone your body, it is best to do them with free weights at the same time.

3. Focus on doing free weights

For fail-safe ways to achieve a hard body, concentrate on doing dumbbells and barbells which have been proven to help one get muscle fast effectively. This is because you are exerting pressure on your working muscles which will eventually make them more toned or built. Most of all make sure that you gradually raise the weight of your dumbbells or barbells or gradually increase the number of repetitions that you will lift at regular intervals to get optimum results. Take note that 8-12 repetitions per set is good enough after which you will need to rest.

4. Aim for persistence.

Last but not least; strive to be persistent. These tips will never work if you do not pour in an ounce of determination in it. Take your diet as well as your exercising seriously. Make your own progress report so you will know if you are getting the results you need. This will help you get muscle fast and get the dream body you've always wanted.

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Tuesday, February 15, 2011

Get Six Pack Abs With These Great Exercises for Women

For those women who dream of a bikini body to show off this summer, this might be the best time to start working on getting those six pack abs. There is a range of diet, exercise and cosmetic procedures you could adopt to reach your goal. However, it has been medically proven that a healthy diet and exercise regime that nourishes and strengthens your body while helping you lose weight is the safest way to a great body.

There are several exercises that are known to target the fat in the abdominal region to tone and shape it giving you six pack abs. Before you begin on any exercise regime consult a medical practitioner to assess if you are the right candidate for such exercises. Also fix up an appointment with a dietitian to ensure that you are eating the right foods that will aid your weight loss goals as well as provide you with essential carbohydrates and minerals.

One of the best exercises for getting six pack abs is the bicycle. It involves lying on the floor with your lower back pressed to the floor. Bend your knees and bring them up to your chest. While you go through a bicycle motion touch your elbow to the opposite leg by moving the shoulder blades. The Captain's chair is also a good way to exercise the abdomen. You can do a range of exercises on it and it is found in most health clubs and gyms. It is a great piece of equipment for getting six pack abs.

The exercise ball crunch is also an effective exercise to strengthen your core. Doing crunches on the stability ball is very effective in obtaining those six pack abs you desire because it also uses the legs to work out. The vertical leg crunch is also very effective in training the abdomen and obliques and ripping out those six pack abs. Lie on the floor and raise your legs in a vertical position. Raise your head and bring it closer to the legs. Imagine your belly button touching your spine at the top of the movement.

One of the best work routine for women seeking a great bikini body and six pack abs is the PX09 workout DVD. There are several workout videos and free tips available on DVD and on the internet. But the PX09 has proven to be effective and delivers on its promise of helping you get six pack abs. You can learn more about PX09 work out and read PX09 reviews by successful users by clicking on the links here.

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Saturday, February 12, 2011

How Long To Get A Six Pack? Find Out How Quickly Can You Get A Six Pack

We are all used to getting things quickly in life and it is no different when it comes to fitness and weight loss either. If we want to lose weight or get a six pack we want it right now. That is perfectly natural, but it is useful to have an idea of what is actually possible so that you are not taken in by false claims and are not disappointed by your own efforts.

When it comes to getting a six pack fast you may be surprised to learn how quickly you can get real results. You have to be realistic, however, as you are not going to go from being an overweight barrel shape to having ripped abs overnight, or even in a couple of weeks. Using the right system, you can definitely see results within a week, but that is not the finished article, and how long it takes to achieve the look you want also depends on where you are starting from.

You may be one of the many people who are already pretty fit and interested in exercise, but you are struggling to get that really good fat free wall of abdominal muscle that is the sign super fitness. If that is the case, the process does not need to take very long at all, but you should still be thinking in terms of a couple of months for the full results. The main thing is to have realistic expectations about how long it takes to get a six pack. The process you will need to go through invest loss of fat and some building of muscle, and this does not happen over night. The time it will take will depend on how much body fat you have to begin with and which program you follow. It goes without saying that without the proper advice you will almost certainly never achieve well defined abs.

There are several excellent systems available that are proven to enable you to develop a six pack fast, but there are many more that claim to do this but which can not deliver. You therefore need to be careful about which system you use to help you. The systems that work all depend on the same principle, which is the only one that will enable you to develop your abs quickly and effectively. This system is one that relies primarily on changes to your diet that make your body start to burn fat quickly and easily. It is these important combinations of special foods that bring about changes to your metabolism and enable you to lose fat from your stomach area really quickly while building muscle definition.

Being able to develop a six pack in a short period of time is totally dependent on starting with these special diet adjustments to bring about the necessary changes in the way your body deals with stored fat. Only when this is under control is it worth exercising to develop more muscle definition. Without the diet to encourage fat burning, any exercises can be a waste of time.

So make sure that when you are looking at possible systems for building abs you examine what the system offers and check that it is based on this combination of diet changes to burn fat and special exercises. You should also check that any system you are thinking of following has a proven track record of success. Look for testimonials and evidence from previous people who have used that process successfully.

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Friday, February 11, 2011

How To Build Muscle and Gain Weight Quickly - And Stop Feeling Frustrated At Your Lack Of Progress

Frustration is a very common emotion amongst naturally skinny people who feel that they have been dealt the dud genetic hand, and simply cannot seem to gain any weight. They are left wondering why it is that most people seem to be able to effortlessly put on weight, and yet they cannot. They have tried all the usual suspects like eating more, copious amounts of exercise and eating weird and wonderful supplements that claim to be able to stimulate weight gain, and yet they stay skinny and shapeless.

The problem is that they are approaching gaining weight in the wrong way. The best way to build muscle and gain weight quickly is not to randomly try eating lots of different things (until you have no idea of what you actually ate!) Or do randomly do lots of exercises, or down supplements on an ad-hoc basis.

The best way to overcome your frustration at your lack of progress is to instead take a totally different approach, and first of all ditch random snacking and exercise. And instead seek out carefully designed programs that were put together by naturally skinny people who have then found (often through lots of trial and error), the best combination of methods to gain weight if you are not a normal weight gainer.

Seeking structured help is essential, because it can help to combat the feelings of frustration that you are otherwise probably experiencing right now, and will help to alleviate them, and instead give you the quick weight gain that you want.

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How to Build Muscle in 4 Weeks!

When I first began working out and lifting weights, I didn't have a clue on how to build muscle, let alone know how to build muscle in 4 weeks! I started out by doing bicep curls and throwing the weights around thinking that my muscles will just grow.

I was wrong! There can be a very big difference in how you train and the amount of muscle that is gained. Keep reading, you're about to learn some important tips to cut your time in half.

Are You Eating Like a Bird?

Although you might want to hear about workouts, I'm going to start with calories. Why? Because they are the primary building blocks to gaining mass. Plain and simple, you are burning more calories than you are taking in you are NOT going to gain muscle.

And you must be sure to not just eat any calories; your diet must consist of 3 primary food types, healthy fats, protein, and complex carbohydrates. Put those 3 together in a high calorie diet and you will be forcing your muscles to grow.

No Calorie Should Go Wasted - Weight Train Correctly!

How you weight train will determine how you have used all those calories you have been eating. The whole point is to not let those calories be put to waste. So a proper training routine is a must.

You want to stick to compound movements that allow you to use your muscles full potential by using as much muscle as possible. Stick to workouts such as squats, dead lifts, dips, overhead presses and chin ups. Free weights is the best way to continually add muscle mass. Stay away from machines and isolation lifting. Sticking to these primary tips will easily help you build muscle in 4 weeks.

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Thursday, February 10, 2011

How To Get a Six Pack By Eating Foods That Burn Belly Fat

Everywhere an individual simply turns, a person's offering a subsequent secret that will get them 6 pack abs. Many of these so termed 'secrets' involve some degree of accuracy and reliability, whilst some, not really much. Deciphering which can be the top methods to acquiring six pack abs is going to be essential to having success with this particular goal.

The greatest region you might want to target any time seeking to receive 6 pack abs shall be the diet regime. Love it or definitely not, the classic saying in which 'abs are created in the kitchen', might be the most trustworthy assertions from the health business. If your primary eating habits isn't really in line, ones own belly will probably show it.

To start with, make certain you are receiving sufficient required protein amounts. But not only is necessary protein about to develop the main element foundations you must establish muscular tissue, yet it is also likely to provide you with an improved sense of fullness than eating merely carbohydrate supply by itself. Required protein is certainly a lot more "expensive" than any other macronutrient which means that your body will burn much more high fat calories digesting health proteins compared to carbohydrates and fats.

Subsequent, do not be fearful of fat molecules which arises from principally monounsaturated and polyunsaturated fats for instance olive oils, fish oils, the variety of peanuts, natural peanut butter and also avocados. Even though it is true the fact that enjoying excess fat boosts your own high fat calories swiftly, if you continue to keep it all somewhere between 20-30% it usually is among the best things to do to receive six pack abs swiftly.

Consuming carbohydrates may also assist in aiding with muscle mass healing in addition to maintenance, so that indicates a lesser amount of down time within the fitness center.

In the event that gaining washboard midsection extremely fast is your objective than every single dining event you need to incorporate 1-2 cups of raw vegetables to regulate insulin ranges, strengthen absorption of the health proteins into your body together with nutritional vitamin supplements, fiber along with antioxidants.

Therefore, if you are seeking to get six pack abs during the upcoming months, have an effective hard look at your diet. That is the big strategy that should not be ignored when you are to ensure success when achieving the six pack ab.

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Wednesday, February 9, 2011

How to Get Huge Biceps? My Arms Were Tiny Until I Discovered The Trick

This is the question that most people ask after watching the professionals in the magazines and on bodybuilding websites. The methods and principles that can help you get huge biceps are easy when you read about them, but the truth is that big biceps don't come about just by reading about them. To get big biceps, focus on the workouts. Here are a few things to remember about your bicep training.

Lift heavy

That is the first thing you need to do to get huge biceps. You cannot get massive biceps by following your normal training routine. One mistake most people make is to assume that by doing more reps with their current weight they can improve on their biceps size. That cannot be. You only maintain the current size of your biceps. You should lift heavier weights even if that will mean doing fewer reps.

Vary your training

If you want to know how to get huge arms, you need to mix things up. If you do the same exercise for a long time, your body gets used to the routines and no changes are produced. You need to vary the way you do the exercises. Some professionals advise that you only train your biceps once or twice a week. Make sure that you pack the weights enough when doing the biceps exercises. You must also change the order in which you do the individual biceps exercises.

Be smart in your training

To get huge biceps, you must be smart about your training program. There are certain things you can do to make your training ineffective. Make sure you train your back not earlier than 48 hours before and after training your biceps. The biceps are secondary muscles to the back muscles. To get massive biceps, do the toughest exercises at the start of your training.

Don't overtrain

People who want to get huge biceps tend to think that they must overtrain to achieve their aims. Overtraining will rather damage your biceps. It is not good to train your biceps when they hurt; doing that will lead to damage to the muscle fibers. There is the need to give your body enough rest after training to grow the stimulated muscles.

Eat well

This should be the basic of all bodybuilding principles. Your body needs nutrients to grow the muscles. If you want to get huge biceps, then you should eat the right kind of food in the right quantities. Proteins are needed to get giant biceps.

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Tuesday, February 8, 2011

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The Weekend Warrior Workout

Ahh..the end of another workday.

It's 5 O' clock somewhere, so you decide to sneak out a little early because as a busy dad who is committed to staying fit you are looking forward to hitting the gym for a quick workout before you head home to join your family for dinner.

But before you leave the office, your wife calls you to remind you to pick up the kids from soccer practice, drop into the supermarket to get something for dinner, and to pickup her dry cleaning which is on "your way."

Oh, the life of a busy dad. Which means your workout has been blown once again, and this isn't the first time.

So you think how in the hell can I stick to even a simple 3 day a week workout plan?

Well, thanks to The Weekend Warrior Workout, you won't have to.

I know, sometimes life gets in the way of your workouts, but if sometimes because most-of-the-time, you're not going to get the results your looking for no matter how good your workout routine looks on paper.

Rather than suggest you "tell your wife to do it", when she hits you with unexpected errands, I have a better solution..and it won't cost you your marriage!

Why don't we design your workout schedule around YOUR work schedule, opposed to trying to fit it into the common Monday-Wednesday-Friday routine which is the busiest days of the week for a lot of us.

Bring on The Weekend Warrior Workout. Which is a 2 day a week workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program requires that you are willing to dedicate time on your weekends to 2 intense workouts.

Yes...I did say intense because what you miss in QUANTITY, you will make up for in QUALITY. These workouts will not be your 10 minute fluff workouts using soup cans.

These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don't complain or make excuses, after all, you have all week long to get over it!

I also recommend that you workout in the morning if at all possible for mainly two reasons.

#1 . You won't have any chance of blowing off these workouts if things come up during the rest of the day.

These are your only scheduled workouts for the week so you have to make them count.

#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn't going to put you onto the path to being the fittest dad on the playground .

A man's gotta do, what a man's gotta do. So it's time to step up to the plate and knock out the excuses with the Weekend Workout...

Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don't matter how many curve balls life throws my way.

It's called the AB Split.

It's simple and effective and best of all it is easy to work into any busy dads schedule.

You just have two different workouts where you train half of your body one day and the other half the next.

Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.

You will be using the classic compound exercises that work many of your body's largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.

Saturday: Workout A

The Barbell Squat, 5 sets of 5 reps

Flat Dumbbell Bench Press, 3 sets of 8 reps

Bent Over Barbell Row, 3 sets of 8 reps

Close Grip Bench Press, 3 sets of 6 reps

Front Abdominal Plank, Hold for 30-60 secs

High Intensity Interval Cardio:

Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk

Sunday: Workout B

The Barbell Deadlift, 5 sets of 5 reps

Chin-Ups, 3 sets of 8 reps (Substitute close grip pulldowns if you can't complete 8 chin-ups)

Standing Barbell Shoulder Press, 4 sets of 8 reps

Standing Barbell Bicep Curl, 3 sets of 6 reps

Standing Calf Raise, 3 sets of 10 reps

High Intensity Interval Cardio:

Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy

*The Mid Week Bodyweight Booster Workout

Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.

BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximum recovery from your weekend workouts. This bodyweight workout can be done anytime, anywhere, so it's hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and building some strong lean muscle despite your busy schedule.

Prisoner Squats



Cross Body Mountain Climbers


Do 10 reps of each exercise without rest. Then rest for 1 minutes and repeat the circuit 3 times.

...As for the rest of the week, try to stay as active as possible, even if it's an evening walk with your wife or wrestling around with your kids in the backyard, because being a strong dad means more than what you can bench press.

Get your FREE Fat Loss report "The Truth About Fat Loss, How To Finally Lose That Beer Belly" from Sean Barker at

Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit

How to Get Ripped Arms

How to get ripped arms really comes down to doing the proper workouts as part of your routines. The following exercises isolate the various muscles within the arms, while all having their own particular positive affects.

Bicep Muscles

You can lift more by strengthening your bicep through regular exercises that target that specific muscle. You can really work out your bicep effectively by doing these exercises.

Bicep Curl Exercises

Using either a pair of dumbbells or a barbell, maintain a straight posture with both elbows stationed against the side of your body as you are curling. While holding onto the barbell with both hands, the palms should be facing the ceiling.

Lift the weight up towards your chest. Then, gradually lower the weight, until they are back in the original position.

Using a light weight do five reps, twice to warm the body up, and following that using a heavier weight, do 5 repetitions of 3 sets, with the last one being very challenging to complete.

Preacher Curl

With either an exercise ball or workout bench start off.

Have a dumbbell in hand. As the palms are facing up, extend your arm. Curl the dumbbell up to a 45 degree angle. Hold that position for a short time, and then allow your arm to extend back outwards. Do this 5x for 5 sets.

Triceps Exercises

The muscles behind your upper arms are referred to as the triceps. These are typically exercised each time there is any force against it. The following are great ways to work the triceps out.

The Close Grip Bench Press Exercise

The palms should be facing forward and away from you when doing so.

As you are lying flat on the bench, position your hands on the barbell. The hands should be a bit more closer together in width than usual.

Push upwards, lifting the weight with your arms fully extended. Then, bring the barbell back down close to your chest and repeat the process for five sets of five reps.

How The Tricep Dip Works

Parallel bars, or two firm chairs will be suitable as long as they can support you well. If you are using bars, take a firm grip of them, or with chairs, hold onto the edge of the chairs. Lift your legs up into the air. Lift your body up with your triceps. Dip your back back down. And, with your triceps, push back upwards.

Do this five times as well.

Forearms and Grip

This is a crucial exercise for strengthening the forearms that is often forgotten.

Doing Wrist Curls

While sitting on a bench, have your forearms placed against your thighs. Having a dumbbell in hand, palms upwards and the forearms facing out.

Take a dumbbell in both hands, with the palms upwards. Then, curl the wrists up, having the forearms remain level. And, let the wrists relax as you return to the initial position.

Keep doing so slowly until you start feeling exhausted. A reverse exercise can be to place your palms facing downwards, and curl the wrists forwards.

Working each of the key muscle groups can make sure it is a good way for how to get ripped arms. Arms should be trained at the most a maximum of three times every week. With protein used to enhance muscle growth.

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Monday, February 7, 2011

Top 10 Bicep Workout And Bicep Exercise Mistakes

As a beginner, it's often difficult to get into weight training and working out. Most beginners (including me when I was a beginner) don't want to approach

the big guys and ask them questions about workouts and what they're doing. In today's article we're going to look at the top 10 bicep

workout and bicep exercise mistakes. The aim of this article is to help people who are new to bicep workout and bicep training

techniques. This will ensure that bicep workout and exercise beginners build the most muscle in the time they spend in the gym.

Bicep workout mistake #1 - Bad technique

I go on and on about this on, bicep technique is very important to build big biceps. If you cheat during by swinging the weight or not

lifting the full range of motion you are only cheating yourself. For details on how to do each bicep exercise correctly, see eBicep's

bicep exercise section.

Bicep workout mistake #2 - Too many sets!

There have never been a rule that says more sets = bigger biceps. It's all about quality or training. You are better off doing 15 sets of quality

bicep workout exercises than doing 30 sets of poor form rubbish. You need to concentrate on every rep of every set, watch your bicep muscle as

you pull the weight up - focus on it. Just remember, a small amount of quality training will build bigger mucles than a large amount of poor

quality training.

Bicep workout mistake #3 - Overtraining

Overtraining so very common, especially in a competitive environment like bodybuilding. As a general rule for all muscle groups (not just biceps): if

the muscles you are about to train are still sore from your last workout, don't train them. Simple as that. As you'll see from my next point, resting

is more important than training.

Bicep workout mistake #4 - Not enough rest

To someone new to working out, this just sounds plain stupid. Buy as experienced muscle builders know, rest is a very important part of building

your mucles. When you workout your bicep muscles you're actually breaking and tearing them (that's why they "pump up"). And when you rest and sleep

your muscle grow and repair. Not enough rest = not enough muscle growth. rest up!

Bicep workout mistake #5 - High reps / light weights

One of the most commonly asked questions in muscle building is, "how many reps should I do to build the most muscle?". There's is no straight answer to

this because there's so many variables. There is 1 common rule though, heavier weights/less reps = bigger and stronger muscles. So to get the most out

of your bicep workout, drop the reps down to 6-8 on your big bicep exercises and do a few extre sets.

Bicep workout mistake #6 - Same ol' routine

After a few months of doing the same workout, your muscles will get accustomed to the workout and stop growing. This is called a plateau, and every muscle

builder hit's it at some stage. You need to mix up your bicep workouts every 2-3 months. Change days, change exercises, workout your biceps with a different

muscle group. Mix it up, you'll see and feel the difference!

Bicep workout mistake #7 - Pre-exhausted biceps

It's important when planning your bicep wourkout that you don't work any other body parts that use the biceps before your bicep workout. For example,

a big mistake I see all the time is training the back then the biceps. This is not good for your biceps because all the back exercises use biceps

as a secondary muscle group. So don't train your back before your biceps, or vice versa. Train your back and biceps on seperate days.

Bicep workout mistake #8 - Wrong exercise order

If you have read our bicep workout page you'll see that we always do our biggest bicep

exercises at the beginning of the workout. These are the heaviest weight movers and need the most energy. So stick to your big exercises like

bicep curl at the start of your bicep workout and follow with the smaller exercises.

Bicep workout mistake #9 - Not enough rest between sets

You need to make sure you have adequate rest between sets, other you wont be able to left heavy weights, and you will not be able to grow as much

muscle. For the bigger bicep sets a longer rest is OK, take what you need and don't rush it. If your workout is taking to long, split it over a

few days.

Bicep workout mistake #10 - Poor eating

You know the saying, "eat big to get big", well it's true. In particular you need to eat as much protein as possible and complex carbohydrates. You

need to eat small meals, more often.

Peter Simpson has been a personal trainer and muscle builder for more than 9 years. For Bicep Workout and Bicep Exercise guides see Peter's 100% dedicated bicep workout site

Top Workout Videos For Home, Office and Travel Fitness

Workout videos are a perfect alternative to spending unrealistic time in the health club. They can also save you the valuable time that you would spend driving to and from the gym. For most people with careers and families this is the difference between sticking with an effective fitness plan and not having one at all. Workout videos that do not require any equipment are a great tool for overcoming many obstacles that would normally keep most people from exercising.

Not all workout videos are created equal. With so many of them to choose from, how do you know which video is right for you? There are a lot of old and outdated workout videos that are still available. There are also a good bunch of new ones that are worthless. But there are a select few that offer all the elements that you'd want in your workout videos. Effective, efficient and safe are three points you want to screen for when trying to find the ideal workouts videos for your lifestyle and your goals.

There is a simple, common sense process you can go through to help narrow down your choices and help you determine which workout videos are most appropriate for your specific needs and goals. Some time for thought is all that's needed.

First, its a good idea to determine your preferences. Are you interested in workout videos that have several people performing the exercises in a class type format? Or would you rather have one fitness professional guiding you through each move? Do you prefer workout videos with music or without? Most people prefer without music as this allows for the option of choosing your own music - if you wish.

Next, you should take your starting measurements and put your goals on paper. Its much easier to choose workout videos that are appropriate when you know where you are starting form and where you want to go with your fitness goals. Do you need weight loss? Are you trying to gain muscle weight? Are you in need of flexibility conditioning? The best workout videos implement the concept gradual progression for all levels of fitness. These types of workout videos can offer a beginner a safe and effective starting point and they can also provide advanced levels of intensity for someone who has been working out regularly and is ready for better results.

Third, you should review the fitness professional behind the workout videos you are interested in. While a handful of big names can be found in most department and sporting goods stores, there are a small number of 'underground' workout pros who are creating, marketing and distributing their own lines of safe, efficient and effective workout videos. An easy way to do this is to find several workout videos that interest you. Then run a search of their creator's names one of the big search engines. See what you can find out about them and their workout videos.

Fourth, look for workout videos that come with a generous refund return period. A one month guarantee/refund period is useless since most people don't really get into a workout video until six or seven weeks from the date purchase. You should have enough time to try the workout videos and see what changes, if any, are starting to happen. You will not be looking to return the workout videos you have chosen if they are getting you the results you are looking for - makes a bit of sense, right?

Lastly, look for workout videos that include progression plans or an exercise schedule. The workout videos will show you the actual workout and specific exercises while the progression plans should show you the days, the sets and the number of repetitions over the course of several months. Programs that do not come with a plan or schedule on how to use the workout videos will leave you with a lot of guesswork. Don't bother with these types of workout videos as they will only end up collecting dust and leave you 'still searching'.

Take some time and give a little thought when shopping for your ideal workout videos. Your small investment in time will pay you back with great health and fitness improvements.

Joey Atlas, Exercise Physiologist, is the creator of several Internationally distributed, Home, Office and Travel Workout Videos.

He is also the mastermind of the Top Body Toning Video Series for Men and Women.

Also visit Core Exercises and Workouts for Core Fitness tips.

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Sunday, February 6, 2011

Turbulence Training Evaluation For Possible Workout Program Success

Turbulence Training promises to burn fat and build muscle in as little as 45 minutes, 3 days a week. I'm going to do a Turbulence Training evaluation to see if it is a successful workout program like it claims. After all, nobody wants to waste their hard-earned money and valuable time on a workout program that doesn't work.

But what makes for a successful workout program?

The truth is, your goals determine the success of a workout program. If your goal is to build muscle and you do a fat loss workout, the program most likely won't be successful for you. However, if your goal was to burn fat you need to find the right fat loss workout for you and it will be successful.

Now, having said that, You need to look for 6 characteristics to ensure a workout program has the best chance of being successful. If the program is lacking in any of these characteristics, it could spell trouble. Use your common sense to determine if the workout program is right for your goals, needs, abilities and limitations.

Let's see if Turbulence Training has the necessary characteristics:

The Workout Program Must Be Effective For Your Goals

I know this sounds simple, but you would be surprised how many people are actively involved in programs that will never produce the results they seek. So make sure the workout is designed to produce the RESULTS you want!

Turbulence Training is designed to burn fat and build muscle in as little as 45 minutes, 3 times a week. Therefore, it is not designed to MAXIMIZE fat loss or MAXIMIZE muscle gain. You'll get both!

This is important, because for most men and women, creating the perfect body requires both the reduction of fat and building and strengthening muscles. So, if you want to burn off fat and build muscle to create a more athletic, stronger, leaner and more attractive body, Turbulence Training is a successful workout program.

The Workout Program Must Be Interesting

If the workout program you use is not interesting, you won't do it long enough for it to be successful. In the beginning, you may be able to force yourself to complete workouts you hate. But sooner of later you'll give up and fail to achieve your goals.

Turbulence Training uses an A - B workout structure. For example, one week 1 you'll do workouts A - B - A. Then on week 2, you'll do workouts B - A - B. So each week will be a little different.

This is not only a very effective way to train, but it keeps you looking forward to you workout time! If you are go to the gym and do the same thing over and again, it is only a matter of time before you plateau and get bored. Plus, this structure is part of the reason for the "turbulence" in Turbulence Training.

The Workout Program Must Be Modifiable

Let's face it, there is not ONE workout program that fits everyone's goals, needs, abilities and limitations. Therefore, you must have a degree of freedom to modify the workouts and make them uniquely your own. By taking an active role in designing the workout, you can get more results for your particular goals.

Turbulence Training is really a template for your workout. There are two different workouts (A and B) and each workout contains resistance training of non-competing supersets followed by interval training.

The great thing is, by changing exercises, equipment, reps, sets, and rest periods you can modify the program to meet your specific needs. Craig gives you a lot of different workouts using the same format, but modified slightly to achieve specific goals. You can either choose one of those programs, or you can put together your own. You'll find many ways to use the Turbulence Training methods.

The Workout Program Must Be Sustainable

A workout only gets results when you actually do it. Therefore, workouts that are dependent on fancy equipment or special devices cease to be effective when the equipment isnt available. You need to be able to do some form of the workout, even when circumstances of your life change.

Turbulence Training is very versatile. It can be done with bodyweight exercises, dumbbells, Swiss ball, barbells or any combination thereof. This means, there really is no reason to miss a workout!

When the circumstances of your training change, or your goals change, Turbulence Training is sustainable. This is a workout program you can come back to over and over again and keep the improvements coming.

The Workout Program Must Be Progressive

There are a lot of workouts out there that don't teach you how to progress. If you are not progressing, then you won't make any advancements. It is as simple as that. A clear progression strategy is paramount to a workout programs success.

Turbulence Training is progressive in a variety of ways. First, the program progresses by using increasingly challenging workouts. As you move through the workouts, they become more difficult, forcing your body to keep burning fat and building muscle.

Plus, there are a wide variety of Turbulence Training workouts to choose from. Therefore, you can also progress by using bodyweight training and then switching to weighted resistance.

The Workout Program Must Be Measurable

The ability to measure your progress keeps you on the track of success, enabling you to see where you've been and where you're going. Make sure the workout program you choose comes with a workout journal, or that one can be easily made. Don't underestimate the importance of a workout journal.

Turbulence Training comes with printable workout sheets. This is very important.

Make sure to print them off and FILL THEM IN. You'll want to see how much you've progressed since starting your Turbulence Training program. One of the great things about Turbulence Training being a downloadable is you can print off as many workout sheets as you need over the years.

Turbulence Training Evaluation Conclusion

Turbulence Training meets all 6 requirements for a successful workout program. Success is promising, if you do the workouts! So, if you want to lose those extra pounds of fat and build and athletically muscular physique, Turbulence Training has all the characteristics to be very successful.

Coach Eddie Lomax has picked Turbulence Training as one of the best fat loss workouts. Check out all the top 4 fat loss workout picks at:

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Ingredients For An Old School Workout

You don't need much for a true, old school workout.

But here are a few essential ingredients that will help you build muscle faster.

First and foremost, you will need a log book. This is absolutely essential. If you are not recording your workouts, you have no way of knowing what is working.

I have recorded practically every workout I've ever done in the last 10 years. You learn the most from your failures - but those who don't write down their workouts will be forced to repeat their failures over and over again.

Next up, you've got chalk. This is also essential - especially when training in extreme heat or cold. Mainly, you need this because it's fun to pretend you are Lebron James and toss some chalk in the air before every workout. But also because it aids your grip.

Of course, if you train in a commercial gym there's a 99% chance you won't be allowed to use chalk. In that case, you could try liquid chalk - available wherever rock-climbing gear is sold.

Next, you need something to drink. I recommend good old-fashioned milk.

Fancy, huh?

Actually, the mighty Paul Anderson used to drink milk during his training sessions. I don't always drink milk during my workouts but recently I was following a Paul Anderson inspired workout consisting of squats, bench press, close-grip bench press and chin-ups for heavy sets of five and heavy singles.

So it only seemed right to follow in Anderson's footsteps and sip on some whole milk between sets. Added bonus - the milk is from a local dairy right down the street from where I live. It was delivered to my house in a glass bottle - by an actual milk man! How's that for old school?

There are plenty more extras you can add in but these are the essential ingredients of an old school workout.

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Workout Websites - Choose A Workout Routine

First of all you should know that the prime rule from which the best workout routines are based is that the workout routine itself should not be aimed to lose weight, but rather to lose fat. The "beginner" and "intermediate" workout routines are pretty decent (although, like other reviewers, I am a bit skeptical about the 6 day workout schedule and its potential for burnout). Pilates workout routines are different in that they are exercises that promote strength and sculpture of the body without over stressing the joints.

If your problem is trying to decide which workout routine is right for you and you cannot navigate the website jungle, then read on !

How Long Do Workout Routines Last ?

For better results train 2 times per day, because all workout routines are approximately 20 minutes long this is sufficient when you want just to tone your body. Benefits from home workout routines :- Train when you want. For example, it's not wise to weight train everyday, unless you're trying to build muscle and following split bodypart workout routines. The optimal workout routines include a combination of weight training and cardio.

What About Weight Training?

Weight training improves the performance of our muscles. Weight training covers exercises that work on muscular strength and muscular endurance. Weight training is not just for the body builders, it is important for all of us. Weight training is a very effective way to lose fat, but, when combined with cardio, it becomes a LOT more effective. One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining.

What About Cardio Workouts?

Cardio workouts are becoming important for those who want to enjoy life even until their twilight years. While everyone has their own preference of workouts, the best cardio workouts are the ones you enjoy because they are the workouts you will actually complete. If you are looking for the one piece of fitness equipment that gives you the best cardio workouts, elliptical cross trainers are an ideal choice. If you are ready to get on the road to the best cardio workouts, choose a workout you actually enjoy and you'll be on your way to a much healthier life.

What About Losing Fat ?

When you were born, your parents did not get to choose your size. Many athletes and regular exercisers would love to lose body fat and improve their overall body composition. The most you should weight train as part of a fat-loss strategy is 3 times a week. During a fat-loss plan, each weight training workout routine should be limited to 20-30 minutes, in order to maximize the calorie burning effect. While your diet and nutrition plan is important, exercise gets your metabolism revved up and into an optimal fat-burning state. Too much exercise might also cause burn out and fatigue.

Choose The Right Workout Routine

Home workout routines are the best opportunity if you are short in time and want to stay at home with your children. You need very little equipment to practice home workout routines. Home gym workout routines are convenient, easy and reduce the hassles of driving and spending time away from home. With the advent of modern technology like the Internet, these workout routines are now available online.

Look at the link below for a selective range of workout routines.

Robert Locke is an Internet Marketer specializing in Health, Wellness and Fitness. For Breaking News on the Wellness Front, visit his blog on :-

Workout Websites - Choose A Workout Routine

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