I have seen many people who are interested in building their muscles. But they are not capable of making the best routines to build their muscles. Most of the time, they just, without any knowledge, go to the gym and workout with out any plan. This thing really makes me frustrated, as I feel that it is totally a waste of time and money. You will not get anything if you are not planned. Bodybuilding looks easy but it requires hard work and proper time. I have some basic points which I am going to discuss with you people: -

The first point is your warming up and warming down session before and after workout. Keep in mind, if you want to get rid of injuries you have to have a proper warm up session before starting your workouts.

- Warming down is as much important as warming up, after workout your muscles are stressed up and you need to relax them with up of warming down session.

- Water is an important ingredient of our body. If we make an habit of drinking as much water as we can then we will easily be able to recover most of our minerals which we lost during workout sessions in the form of sweat.

- Proper time should be given to the gym, you have to spend maximum 30-45 mins at gym. Avoid doing workouts more than an hour otherwise you can an internal injury.

- A Trainer is very important in this regard who will guide you to get the best shape. I have described some of the best tips which I felt necessary for new bodybuilders

Six pack abs

Six-pack abs always take a long time to build and get in shape. As an expert, I guarantee you that by proper work out and standard diet you can dig up this dream with in 2 months. Every one wants to get six pack abs, the dilemma is that they are unaware of the basic things. I m here to talk about these basic things:

The first step is to do the passionate work out on your abs, the more you put stress on them the more they appear out of your belly. § Extreme work out 2-3 times a week is sufficient.

Don’t add it to the routine, carry out full body work out otherwise you may face internal injuries.

Protein diet is highly suggested for skinny guys, you can build mass muscle. In addition these ingredients can recuperate the energy you lost during work out easily. § People with bulky stomach stay away from taking high caloric diet, burn as much as fat from your belly.

Steroids and other pills are sternly prohibited, supplements are not highly recommended but you can use them only if they are developed from natural products.

Trainers are very cooperative in gaining the maximum in minimum time. Be regular in your work out and you will not solicit or think any more “how long does it take to get a six pack ab fast” follow above tips and enjoy six pack abs.

So you appetite to anatomy big muscles? Simple isn’t it? Aloof accompany a gym and hit those weights consistently and viola, in a brace of months, you will accretion so abundant beef accumulation that you are accessible to booty on any bodybuilding contest. Is it absolutely that simple to anatomy big muscles? Well, to accretion beef mass, there is abundant added than aloof hitting the gym regularly. Actuality are some beef accumulation accepting tips :-

a) Eat and Eat - To anatomy muscles, you charge eat. Your calorie burning charge be added than your calorie expenditure. If you aggrandize all the calories you accept eaten, again area are the calories to anatomy muscles?

2) Protein - Make abiding that you eat abundant protein. You should eat at atomic one gram of protein per batter of your anatomy weight accustomed if you appetite to accretion beef accumulation fast. If you don’t get abundant protein, your anatomy won’t abound big.

3) Supplement - If you cannot accept able protein from your accustomed meals, supplement with protein shakes. If you appetite added backbone so that you can lift added weights to abound bigger muscles, booty Creatine supplement.

4) Weight Training - You charge lift with abundant weights and to add on added weight consistently to progressively anatomy your muscles. But it is actual important not to cede actual appropriation techniques and anatomy for the account of appropriation heavier.

5) Lift Chargeless Weights - Use chargeless weights like dumbells and barbells to recruit added beef fibers so that added beef fibers can be formed on.

6) Admixture Contest - Assignment with admixture contest like bank presses, squats, barbell rows, button ups and asleep lifts to anatomy big beef mass. If you apply on alive your button anatomy like your biceps, again you will alone accept button beef growth.

7) Get Abundant Blow - Accept blow canicule in amid your conditioning canicule and do not assignment the aforementioned beef accumulation added than alert a week. Your anatomy charge to balance from your workouts in adjustment to abound big.

Get Abundant Beddy-bye - Beddy-bye at atomic 8 hours a day. Added alike better. Your anatomy abound back you sleep.

If you practise the aloft 8 accomplish consistently, your anatomy will abound fast and big. Of advance there are abounding added things you can do to accomplish a aggressive bodybuilder’s anatomy of which I cannot awning in aloof an commodity here. So do analysis for added knowledge.

Creatine monohydrate can accurately lay affirmation to actuality the best accepted and arguably best able bodybuilding supplement currently available. The adorableness of creatine is that it is 100% accustomed and occurs in abounding foods so it’s absurd to be banned from any sports or competitions. Let’s aboriginal authorize what creatine absolutely is. In brief, creatine is produced artlessly in our bodies to advice accumulation activity to the muscles. It is produced in the liver, pancreas and kidneys afore actuality transported in the claret to our muscles.

It is again adapted into phosphocreatine which is an able metabolite acclimated to change the muscles’ ATP antecedent of energy. From a bodybuilder’s perspective, creatine can decidedly access angular beef accumulation quickly, advance achievement in aerial acuteness exercise, accession activity levels and acceleration up accretion rates. Creatine’s adeptness to accession activity in anatomy is due to its beef protein synthesizing activity whilst abbreviation the breakdown of protein. This happens because creatine has the aftereffect of super-hydrating beef with water

It additionally improves beef advance abacus admeasurements and backbone to beef fibers. Creatine is commonly taken in two ways. The aboriginal involves loading the anatomy with 20 to 30 grams of creatine per day for four to seven days. At the end of this appearance aliment involves a approved assimilation of 5 to 15 grams per day. The added adjustment is added bit-by-bit in that it skips out the loading appearance and artlessly involves addition with 5 to 15 grams per day for a continued period.

Two questions abide to be answered - does it assignment and is it safe? Creatine has assuredly been accurate able in contempt years - over twenty accurate studies accept assured that creatine can access activity levels and aftereffect in added strength, ability levels and accretion rates. As a training aid it accordingly has abounding merits. In agreement of safety, no abstraction to date has apparent creatine to be annihilation added than safe, provided manufacturers’ instructions are followed

Have you anytime asked yourself that question? Accept you been activity to the gym consistently for months and haven’t been able to put on any austere poundage? If you answered yes to any of these questions, it’s time to booty a footfall aback and accomplishes some plans. Architecture beef is not rocket science. There are four key factors that will beggarly the aberration amid architecture beef or blockage skinny. You accept to ask yourself these four questions.

Is my diet optimized for architecture muscle?

It’s time to get out of the “3 commons per day” mentality. If you appetite to accretion (or lose) weights you charge to augment your anatomy accomplished foods, six times per day. This agency agreeable your ample commons up and bistro about already every three hours. Not alone is this acceptable for your metabolism, but your anatomy will use the foods instead of autumn them as fat.

Your six commons per day should abide of mainly circuitous carbohydrates and protein. You should aim for at atomic thirty grams of protein per meal. Aerial protein foods accommodate angular meat, chicken, fish, egg whites, cheese and milk products. Circuitous carbohydrates are begin in amber rice, amber aliment and potatoes. Stay abroad from foods aerial in alkali and sugar

Should I be application supplements, and back should I be demography them?

If you can allow supplements you should be application them. The basal three you should be because are protein, carbs and creatine. Whey protein supplements are the fastest accepted way to bear affection protein to your muscles. This makes all-overs decidedly able afterwards your workouts, back your anatomy is appetite protein for beef re-growth.

There are three key times that supplements should be taken. First affair in the morning, afterwards your conditioning and afore bed. If your diet is up to blemish you shouldn’t charge supplements at any added time. Don’t use supplements to alter meals. Supplements are supplements, not meal replacements.

Am I training adamantine and not smart?

The added good aberration the fresh lifters accomplish is cerebration that the added they conditioning the bigger they’ll get. This couldn’t be added from the truth! Two basal rules you charge bethink back it comes to weight training. First, affection is added good than quantity. Second, admixture contest are the kings of architecture muscle.

Compound contest crave at atomic two collective movements. Big admixture contest are the squat, bank press, advanced anchor cull up and built-in row. These movements recruit abounding added anatomy fibers to use to move the weight. This agency added beef groups are worked, the exercise is added arduous and the abeyant for advance is abundant greater.

Generally you should be accomplishing three admixture contest for one abreast exercise. For archetype your back/biceps conditioning ability abide of advanced anchor cull ups, built-in row, angled over row and continuing bicep curl. You ability anticipate this is not abundant assignment for your biceps? Wrong. Your biceps are formed heavily in all over these exercises; the bicep coil aloof finishes them off.

The breadth of any training affair should not beat one hour. And you alone charge to alternation one beef accumulation already per week. This agency a breach accepted should alone charge to be three canicule per week. In fact, best able bodybuilders alone alternation four times per week. Remember, it’s affection not quantity.

Do I get abundant blow and accretion time?

When you conditioning you’re not architecture your muscles, you’re breaking them down. The acumen why you looked “pumped up” back you’re in the gym is because your beef tissue is bloated and damaged. Your anatomy absolutely abound back you are resting. So in simple terms, no blow equals no beef growth.

So booty it accessible back you’re not alive out. Ease up on the cardio. And accomplish abiding you get affluence of sleep. Beddy-bye is the body’s cardinal one time for architecture muscle. This is additionally why it’s important to eat afore bed, so your anatomy has the ammunition to adjustment beef in your sleep.

Simple isn’t it?

So you can see that admitting what you apprehend in magazines or on the web about architecture muscle, it’s decidedly simple. If you get the four aspects I accept mentioned in this commodity right, you will body muscle. If you’ve got any questions, I’m accessible on the appointment on my site.

Keep in mind when reading this article,we are pretentious that you are following a proper nutritional program geared toward gaining lean muscle mass;otherwise you would be having problem building over-all body mass and gaining weight instead of just lagging arms. Lets get on with it….

Overt training the arms is usually the #1 reason most lifters have this problem, and it is because they do NOT appreciate the basic of “how to build big arms”. You see, in the expedition to build huge arms; beginners often go out and do tons of arm work; not grasping that this only slows the arm growth and soon will weaken their other lifts.

They don’t become conscious these “arm workout” moves are only supplementary exercises! That’s because REAL arm muscles are built first and foremost by basic, compound pressing movements (lifts involving 2 or more muscle groups)such as the bench press and military press for triceps, or bent rows for biceps. Segregation moves (lifts involving 1 muscle group only) such as triceps extensions and preacher bench curls are worned ONLY to supplement these primary lifts and should be performed ONLY once per week.

Also the beginning to midway trainee should be performing 2-3 sets maximum for biceps and 3-4 sets utmost for triceps are all that are needed if you are training hard enough! Also make certain you only train every other day so you get plenty of rest.

I love finishing my chest/shoulder workout with cable pushdowns (2 sets) pursued by ez bar “skull crushers” (1 set)for triceps; and my back workout with barbell curls (2 sets) and seated dumbbell curls (1 set),followed by 2 sets of forearm exercises such as seated forearm curls or reverse dumbbell curls. Also DO NOT underrate the importance of building big forearms as this is decisive in the development of huge arms, and is often overlooked by less experienced lifters.

So the bottom line is LESS VOLUME (SETS) and MORE passion, train the entire arm and get plenty of quality rest combined with a good nutritional strategy. As long as you follow these simple rules and are paying attention to proper training, nutrition and rest; you should soon notice HUGE gains in your arms!

These chest and arm exercises without weights rigid, tone, stretch and strengthen your chest, shoulders and upper and lower arms. If you’re of the conviction that there’s little assistance in doing chest or arm exercises without weights, continue reading. Also included here are exercises and techniques for your wrists, hands and fingers, and a printable hand reflexology chart for locating and pressing common pressure points on your hands.

Collectively these chest and arm exercises and techniques build power and strength in your whole arms and upper body and promote your overall health by stimulating blood and vital power flow throughout your body. While they’re secure to do for virtually everyone, check with your health professional first, particularly if you have a history of arm and shoulder joint problems.

Chest & Arm Exercises Without Weights: Here’s a straightforward yet powerful bodyweight exercise that does for your arms, chest and upper body what squats do for your legs and lower body. All you require is a horizontal bar or beam, a door, or even a tree branch.

Chest Expander Exercise: Chest toning exercise. Stretches and tones your chest muscles, tones your upper arms, rigids your breasts and loosens your shoulders and elbows. Also an excellent warm up technique before deep breathing exercises.

Push Ups: One more powerful arm, shoulder and chest building exercise that also tones and strengthens. Use push up bars for added benefits.

Arm Rotations: Stretch and loosen your shoulders, chest and upper back, a very good warm up exercise before sports, deep breathing and meditation.

Hand & Wrist Strengthening Exercises: These techniques exemplify the use of conventional Chinese health balls and massage rings to strengthen the hands, fingers, wrists and forearms and arouse important energy meridians in the hands and arms.

Hand Massage: Includes hand massage techniques and a printable hand reflexology chart showing common hand pressure points.

Strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not simple at all. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. You can have the most toned and defined abs but they won’t show through if there’s a layer of fat over them.

Steps

To get six pack abs you need to do two things: Build muscle and lose fat. Details on ways to accomplish each of these goals follows:

Build Muscle

1. Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.
2. Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you “graduate” from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.
3. Do leg lifts. Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
4. Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you’re using this piece of equipment, you can make it easier by just raising your knees to your chest. It’s more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you’re truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.
5. Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. “spread out”) and repeat. Place a weight between your feet when you think you can handle it.
6. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
7. Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
8. Train Your Oblique Muscles. It’s not as important to work on your oblique muscles at first, but eventually you’ll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn’t used as much in daily life) so go easy on the sides at first.
9. Now that you’ve made up your mind about a washboard mid-section, be Creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
   • Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.
   • Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won’t look weird. You can bend forward from the hips or, if you’re really into it, bend at the knees too and really “sink” out of the way. Caution: If you have lower back problems, you could injure yourself.
   • Incorporate Sprints into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.
10. Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the “bicycle maneuver”:
    • Lie on the floor; make sure your lower back is pressed on the ground.
    • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
    • Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
    • Breathe in a relaxed and even manner throughout the exercise.

Lose Fat

1. Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won’t! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories than you burn, and your body can’t build a large amount of muscle without excess calories, so you shouldn’t have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.
2. Keep Metabolism Steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won’t need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
3. Eat Smaller Dinners. Cut down on the size of your dinner. If you’re hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren’t very active after dinner. This is the basis for advice along the lines of “don’t eat anything within N hours before going to bed”. The claim that your entire dinner is stored as fat isn’t entirely true (the process is more complicated than that) but the fact you don’t move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
4. Eat More Fiber. Most people don’t get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. “Fiber foods” include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
5. Eat Breakfast. Many people skip breakfast because they don’t have time for it. Keep this in mind: You don’t have time to skip breakfast, it’s simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn’t had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you’re both unproductive and inactive. Cereals don’t take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
6. Drink More Water Every Day. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it’s hot or you’re ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, will rev up your “metabolism” (actually cause a temporary increase in calories burned). For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don’t immediately think that you need to eat more. You may simply be thirsty!Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.
7. Avoid “white” foods (white rice, white flour, refined sugar) - these are all starchy foods which are metabolized readily into fat.
8. Don’t drink milk or eat food immediately before exercise. After eating large quantities of food, do not immediately start doing sit ups, as this may cause you to become sick.
9. Eat special muscle building foods. Try eating raw fish and drinking orange juice with a bit of milk, it might not have the best taste but it really helps in the long run. You should try to eat and drink them both at least once a day.

Tips

If you are not toned then you need to lose fat then tone your muscle, so it will take some time.

• Motivation is the key. Regardless of aim, having the right attitude towards your motivation is important. If your motivation source is purely the result, you will likely not last very long. It’s important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. And * It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you’re putting together a complete record that can be referred back to in the future.
• If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It’ll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don’t sell yourself short.
• Make a photo diary of your body but don’t take pictures too often (once a month is fine). Don’t study your pictures intensely since you might not get motivated if you don’t see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won’t see changes in the mirror everyday since they will be very small improvements.
• Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
• Try to keep a steady eating routine. It will throw your body off if you skip a meal and starve yourself only to stuff your face later. Avoid such situations as much as possible.
• For added variety you may look into using a swiss ball and/or a medicine ball during your ab workout. Doing crunches on the swiss ball will improve your balance, or you may use it to get a little more flexion in your abs. The medicine ball has many different uses, the simplest one being added weight.
• If you are already skinny, but simply don’t have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
• Have 1 or 2 cups of black coffee up to 1 hour before your workout as it will boost metabolism and burn fat throughout your workout, just remember to stay hydrated while working out be drinking plenty of water.
• Try to make an effort to make your abs strong while you are young because the abs are one of the last muscles to atrophy, so you may not have to worry about them when you are older if you do a good job while you are young.
• Try some stress relieving activities, such as yoga or meditation. Built up stress causes an increase in your weight.
• You should make working out a priority like keeping a job, you don’t want to miss and not get paid.
• 500 calories’ is the calorie deficit a day needed to lose a pound of fat per week. This may be from eating less or hitting the gym.
• Since it is, literally, the center of your body, there are many other tricks you can use to train your abs, and many other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly.

Warnings

• As with any exercise program, consult your doctor before making major changes in your workout routine if you have medical problems. Increase loads slowly. Being eager is great but setting unrealistic goals isn’t going to help you in the long run.
• Most, if not all of these exercises are not recommended for people with lower back problems. There are many other ways to properly develop six pack abs without putting so much strain on your back. If in doubt or experiencing lower back pain, talk to a physical therapist for proper ways of performing the routines.
• Don’t neglect warm-ups or you may find yourself pulling muscles and long-term pain when you start doing this method!
• This exercise regimen will only work for a select few individuals. For some people, this exercise advice will actually provide the opposite desired effects. For example, for people who have a few extra pounds around the belly and start this from scratch. They are actually more likely to look larger in the belly for a period of time since they are putting on muscle beneath their fat at first. You may want to begin for a significant period of time by doing more cardiovascular exercises to lose fat all over the body. Doing specific muscle exercises, unfortunately, does not remove fat from that specific area of the body. Additionally, focusing solely on the abs can produce an imbalance in the body and may cause back problems where there were none before or exacerbate any existing problems.
• Don’t starve yourself. If you go hungry for an extended period of time your metabolism will slow down. The body, thinking that no food is available tries to make the best of what it has and goes into power-saving mode. Whilst on ‘power-saving’ mode, the body will supplement its carbohydrates (being burnt for energy) with the proteins in your muscles. What this means is that you are in fact eating back into that six pack just to try and make it show through.
• Fiber also acts like a mild laxative. Be careful if you eat a lot of fiber. It can also cause some gas if you’re not used to taking in so much fiber. If you increase your fiber dosage by a lot, increase your water intake too. Excessive fiber with little water can result in digestive problems.
• Habitual snacking on unhealthy foods is often done almost unconsciously. Many people do this and don’t realize how many calories they take in. They insist they eat very little (which is true during their major meals), but they don’t realize that their snacking is making them gain weight or stopping them from losing weight. Avoid buying high sugar snacks and instead buy healthy, low calorie snacks. A way to prevent unhealthy snacking is to write down everything you eat in a day. As you watch the list grow you will be inclined to put that donut down.
• Be wary of ab machines that you may see on TV. Many of these are in fact rip offs and you are more likely to stay motivated if you incorporate an ABS workout into a regular gym session(you are less likely to get sick of it). You can get a great ab workout just by using the floor. Remember that it’s not the exercise that will give you the six pack. It’s the combination of strength exercises and fat loss. Playing more athletic sports, weight lifting, and cardiovascular exercises are a million times more effective for fat loss than using an exercise machine. If you feel you need to use those machines, a gym membership will likely suit you much better.
• Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be “snake oil” and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
• Sit ups can be bad for your back and neck. They have caused many lower back problems and are not recommended by most doctors. More and more K-12 schools are phasing sit ups out and switching to crunches. A good alternative to sit ups is to lay on your back, lift your feet in the air as high as you can reach them, and lift your butt off the floor instead. The best results come when you do them slow and tighten your abs (and even butt). When you lower your legs do not let your butt touch the ground completely, then repeat. This exercise conditions, tightens, and hardens all the same muscles as a sit up when used with crunches as well.
• Opinions on weight loss and muscle training routines are like noses - everyone has one but they’re all different. In the end, you should find something you enjoy and that you will stick for life. Over time, you can modify it until you get the results that are right for you.
• One way to look at exercising and working out is to pretend that you are putting money in the bank.
• Be sure to work out every other day. When exercising you actually break down the muscle and if you give then the proper time to heal (and eat the proper foods) they will grow back stronger than before. Also important not to exercise the same muscles every other day, change from one muscle to another.
• Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.
• Just as all women won’t have the dream model’s hourglass figure, all men won’t get the dream chiseled abs. It’s a genetic fact that for some men there will always be just a little more fat over the muscle layers than he’d like. That’s the way nature is and forcing your body to lose more than that can be a very dangerous effort.

The article is taken from the source:

https://www.wikihow.com/Get-Six-Pack-Abs

Being fan of one of the most famous person in the world Arnold, I have read many books about him and his physique. The way he maintained and the way he made his shape 40 years back when there were no proper equipments ready for workouts. At that what techniques he used to shape up his body equally from all sides.

So finally I have gone through with complete research and came with some best points about Arnold swazneger.

He start making his body bulky in the sense that he start taking as much food as he can to build or gain mass muscle. This take around 2 years but in mean time, he used to workout but not in proper way. Just to keep him fit he used to desi workouts programmed or formulated by him.

After a span of 2 years, he used to make sand buckets for him to use them as weights. He has no idea of how much weight he is handling during his workouts. From this I am considering it as he used the same weights for his workouts, as he hadn’t described any where of increasing his weight. So he has the fixed weights for workouts. He used to keep his thigh fit by just running on daily basis or religiously and he used to do sit ups by just standing by the side of the door and making his feet in curve position and do 100 sit ups a day. Due to which he has fine calves and thighs.

For biceps and triceps, he start warming himself by push ups and after that use the sand buckets and do used them in front for biceps and for triceps he keep the buckets intact in his hand and bending himself and then move them up and down. In this way he also got success in making his wings.

For six pack abs, He simple do crunches, according to him he used to perform 3000 crunches a day. A huge margin and huge number, for beginners try to make 100 crunches a day in start.

Rest he used to perform workout for 4-5 years on daily basis without even a break. For perfect diet he described high protein related diet as the best diet for all bodybuilders. If you have nothing, try to arrange those products which are rich in proteins.

When you exercise, you do it in order to try to preserve good health. You know that you have to eat so that your body has the energy to carry out the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is significant for making the best of your workouts. Also, how long you eat before and after each workout is uniformly important.

Whether you are doing a cardio workout or a resistance workout, you should endeavor to build it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should devour is whether you are doing cardio or resistance and the power level you will be working at.

The ideal time to gobble your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, carry on this meal down to around 200 calories or so. If you are working at a higher intensity level, you may necessitate this meal to be as high as 400 to 500 calories.

If you are doing a cardio session, you will require eating a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer continual energy from the extra carbs with enough protein to maintain muscle from breaking down during your workout.

If you are doing a struggle session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you an adequate amount of energy from the carbs to perform each set you do and the superfluous protein will help keep muscle breakdown to a minimum during your workout. It has been revealed that your body most effectively uses protein during physical exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.

Now, eating after a workout is just as imperative as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you diminish energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main cause of fuel so if we don’t replace it after exercise, our bodies will start on to break down muscle tissue into amino acids, then exchange them into usable fuel for the brain and central nervous system.

Also, mostly during resistance workouts, you break down muscle tissue by forming micro tears. This means that right after a workout; your muscles go into a refurbish mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to fashion fuel in place of lost glycogen.

If you have just finished a cardio session, you will necessitate consuming mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole-wheat pasta, and most northern fruits are good sources. Aim to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to gobble within 5 to 10 minutes of completion.

If you have just finished a resistance session, you will have to have a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by building micro tears. The protein is needed to build up and revamp these tears so the muscle can increase in size and strength. The carbs not only restore the lost muscle glycogen, but also help the protein get into our muscle cells so it can amalgamate into structural protein, or muscle itself.

Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit assorted in are good meals after resistance workouts but retain information to keep the fiber low here. High fiber slows down digestion, meaning the protein will acquire longer to reach the muscle cells.

After resistance, it is suggested to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the refurbish process by removing metabolic waste products from them.

Any fats should be obsessive well before and well after exercise.