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How to Gain Muscle and Lose Fat Quickly - Top 10 Tips to Guarantee Your Results for Bodybuilding

October 22, 2010 1 Comment

If you are looking to gain muscles and lose fat and following the tips given by your trainer or doctor but still finding it impossible to achieve, this means that you are lacking somewhere. Basically your metabolism rate determines how much calories you consume daily. If you have a higher metabolism rate, you end up burning more calories but on the other hand for slower rate, your calories do not get burnt to a larger extent and result in storage in the form of fats.This article ‘How to gain muscle and lose fat quickly – top 10 tips to guarantee your results for bodybuilding’ will provide you 10 quality tips to follow. These are:

1- Do not keep you starved because it is not a good thing for your body. You may end up losing more muscles rather than fats.

2- You should take your breakfast regularly because this is important for muscle gains and losing fats.

3- Take your meals split into 6-8 portions which means you should be taking meals 6-8 times a day but in lesser amounts. These meals should consist more on proteins, vegetables and fruits rather than fats. A healthy diet plan is important.

4- You should be taking high quality foods to make sure your energy and blood sugar levels are maintained.

5- Take lots of water and use green tea. They tend to increase your metabolism rate and as a result more calories get burnt.

6- If you take fats, make sure that they are healthy like fish, olive oil, nuts etc.

7- Do not take alcohol because it does not let calories burn but adds extra amount of calories.

8- You must take good rest and sleep every day to make sure your muscles grow and repair themselves. 7-8 hours of sleep daily is recommended.

9- Make effective exercise plan which focuses both on fat reduction and muscle gains. You should consult your doctor or trainer to help you making such plan.

10- You must be going to your doctor on regular basis so that he can keep a check on your health and fitness.

I hope that these ten tips will make you smart and well muscled. You need to follow them in a regular fashion to see real results.

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Amateur body builders having low body building progress-Reasons

August 19, 2010 Leave a Comment

Some of the amateur body builders in the gym do not get the progress they want and get disappointed and start losing. Don’t let yourself be one of those. Weight training is a great sport if you follow the manners attached to it and it is possible to get good results if you know a few basics.

You need to look at the following pitfalls:

1- Never make unrealistic expectations and go for advertised supplements by different companies who are there in the market just to make money. Most of these supplements have steroids that can give you a temporary benefit but resulting in serious damages in the end or after some time. Most of the companies advertise by having photos of competition body builders on their magazines. Please understand that these photos are very misleading because they are of professional competition body builders and we cannot achieve that easily and over a shorter period of time. Almost 95% of us can never achieve that body. So keep this in mind. You need to make a proper routine and be persistent with it and this way you would be ahead of many others in the gym.

2- Poor exercise selection is another reason for not having good progress. Most of the guys focus on small isolated exercises like pec deck fly, leg extension, bicep curls, lateral raise etc. These all exercises are there to just shaping or toning and don’t make muscles. So you need to focus on exercises like dead lifts, squats, shrugs, dips and so on. If you follow these exercises, you can build some serious muscles. It should be kept in mind that most of the commercial gyms know that there is a chance of getting injury by having heavy exercises and for that a proper training by an instructor is required. They normally have smaller number of instructors and that is why focus on smaller exercises that do not need much of instructions.

3- Again, most of the instructors in the commercial gyms tell you that you need to do the exercises 4-5 times a week. This is because they want you to come more to their gym so that they can charge you every time you come and make money. This is the reason that they focus on isolated smaller exercises and not on compound exercises. We can tell you that if you focus on compound exercises, you really don’t need to do them more than twice a week. So keep an eye on it and not let your instructors to charge you more for what you can achieve in less.

By following these instructions, we are sure that you can get good results and not get desperate in any way.

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5 effective ways to build upper body muscles

August 19, 2010 Leave a Comment

One important thing that needs to be kept in mind is that if you are looking to get upper body muscles build; do not neglect the training of your lower body muscles. It may sound strange but the fact of the matter is that your lower body contains biggest muscles like muscles in your legs and butt. The secret lies in the fact that you need to build largest muscles in the body first and that is why legs press would be added in these 5 ways of building muscles for upper body.

So the rule number 1 is that do not neglect the lower body training. This produces anabolic effect that is required to build the muscle. It makes it much easier to add muscle to other parts in your body. You can just consider the example of throwing a stone in water. The larger the stone, the more ripples it creates. In the same way, the larger the muscle you train, the more easier it becomes for the smaller muscles to grow because they come along the ride.

Now let’s come to the upper body muscles.

Here you need to focus more on compound exercises because you want to build major groups of muscles in your body through fewer movements as much as possible to have more time for recovery and other activities in your life.

You can have a look at these exercises:

Overhead press, bench press, shrug, dip, chin

These are the exercises that you really need to build your upper body muscles. Overhead press, bench press and dip are pushing movements and the rest are pulling movements. We will recommend that you pick up a pushing exercise followed by a pulling exercise. This is more effective rather than having a pushing exercise followed by a pushing exercise of a pulling exercise followed by a pulling one.

Following what is stated in this article, you can have better upper body muscles and don’t forget about having exercise for the lower body part as well.

Good luck for your training!

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2 ways to avoid heavy gym fees but still get muscles

August 18, 2010 1 Comment

Gym fees do hurt when you have the membership for the whole year but you stop going gym after a couple of months while still paying the fees. This normally happens with most of the folks. They get gym memberships for the whole year but after a couple of months they slip away from exercise. In such cases, gym fees are really hurting.

So stop paying the gym fees and do it at your home because you really can do it at home without any fancy gym equipment. All you need is some free time and gravity. Just try the following upper body muscle exercises to help building muscle groups for the upper body:

The Press up

Press ups are a good way of building upper body muscles. The only caution you need to take into account is that to ensure doing them correctly. You must start by putting your arms shoulder width apart, keep your fingers facing forward and make sure to keep your back straight. Your eyes should be focused straight ahead and should not be looking downwards.

The process should be started by lowering your body gradually to the ground. Keep in mind that your elbows should not move away from your body but should be backwards in the direction of your feet. Keep lowering your body till your chest and mid section are about 1 inch above the surface of the ground. Then you need to move upwards gradually keeping your back in a straightened position. When your arms get straight, it means you have completed one press up. Guys may find it difficult to do the press ups in the start but through practice, they will be able to get familiar with them and do with ease. It must be kept in mind that you should not worry about the number of press ups in the start but focus more on the right way to do them. As I said in the start, the number will increase automatically with the passage of time.

The incline press up

It is very similar to the ordinary press up as mentioned above. The only difference is that in this case you do the press up on a raised surface. Normally we use a bench for this purpose which is about 1 foot high from the surface. The process is that you put your hands on the bench and feet on the ground surface and do the press up in the same way as mentioned above. You will feel that inclined press ups are a bit more easy than the traditional ones. Also, the more raised the bench is, the more easier you will feel. So it is normally advised that if you are a beginner, you should start with the inclined press ups and then shift gradually to the traditional ones.

In case you have any medical condition, always see your doctor before using any form of the exercise.

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Bodybuilding Fans - Cool Tips to Build Muscles Fast:

March 5, 2009 Leave a Comment

Due to intense work outs, people feel exhausted and they are unable to build their muscles. Most of the people get frustrated when they workout for many weeks and get nothing. In this way the only choice left to them is to quit.

People who want to build muscles fast, use gym properly but either they gain weight or lose weight. The reason behind their failure is wrong diet and wrong use of supplements. If you get the right training and right nutrition then without any doubt you are easily able to burn excessive fats and build your muscles fast.

- If you are skinny then you have to take high caloric diet.

- If you are bulky then you have to burn huge amount of fats from your body.

- If you are performing your workouts in proper way then you will surely shape up your body.

- Due to intense workouts, your body loses a lot of energy so in order to cover up the lost energy, huge amount of fats ingredients are recommended for you.

- You have to be patient when you are working out on your body as there is not magic pill to build your muscles in one night.

- Always follow what your heart is saying, never follow other’s advice.

Some exercises to build muscles fast:

- Use barbells and dumbbells.

- Chin ups and push ups are also useful.

- A squat rack is also an important tool in building muscles.

I hope after reading the above points, you will surely get the confidence back. Be patient and determined, you will achieve your goal for sure.

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Shape Up Your Body by Using Bodybuilding Program

March 5, 2009 Leave a Comment

In a body building program, the exercises that you perform can build all the dissimilarity between a successful program and one that won’t do much superior. The excellent thing is that there are various body building exercises you can include into your workout that will facilitate raise your muscles and maintain you fit and smart.

§ For big legs, you’ll desire to make a lot of barbell bends and dead lifts. The struggle you are putting on your legs when you do these kinds of exercises will press on your muscles to create them grow. That’s the spot of an extreme workout program in the original place. Lifting weights with your legs in place of your arms will facilitate the quadriceps and hamstrings become rigid and healthy.

§ When working your arms, the body building exercises you should calculate on will include a lot of barbell and dumbbell tresses as well as bench presses. It’s simple when doing these exercises to just focus on lifting the weights, but what you actually require to do is concentrate on the tension the weights are setting on your arm muscles. Truly drive them as you are lifting and sense how they are functioning in reaction.

§ Great abs is shaped a lot in the equal way as any other muscle group. They require be straining and pushing in order to turn into toned. You can find that toned, shaped look by doing easy sit ups and crunches, but weights can aid too. Attempt lynching from a chin up bar and lifting your knees up, or catch on a machine specifically planned to tone the ab muscles.

§ Carry out your study on what sorts of body building exercises will effort precise muscle groups and then include them into your workout routine. Select a range of exercises that will build your body the lot you dreamed it could be and make them on a normal basis.

The return is a toned, well body that you can be pompous of!

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