Get some serious Muscle!

By David Kazlauskas
Now, when I've first found out about this I was shocked. I mean, blown away. I used to be working out A LOT in the gym, I've done some really intense training till my arms hurt. I can't say that didn't help me a lot, but I've only been gaining strength, yet no some serious muscle mass I could show for girls.

You see, it appears that when you lift weights a lot, it doesn't really matter. Some of you might think "WHAT?!?" but this is a complete truth and I'll explain you exactly why in a moment.

Then thing is your organism HATES muscle. In fact, if it could it would be sleeping all day just to be alive. It doesn't want to work at all. Think like your body - "Why would I want to keep muscle? I don't understand that girls like it, I don't have issues with feeling big and strong. All I do is function like a tree". Only your brain thinks about benefits from gaining muscle, your body doesn't want it at all!

So, how we make them grow? Simply - if our body wants to survive, make sure there is a need of muscle for survival! Doing that is a lot simpler than most people think. All you have to do is squeeze everything from your muscle in one intense workout. That's basically it! When you do that, your body will be scared, that if you will get same pressure (or even higher) you might not handle it. How does your body adapt? By growing muscle!

So, all you need to do is to work out hard as hell one day a week (I'm not talking about working out until third sweat - it is enough to lift hard weights just for 15 minutes) and then simply take a week to recover, then work out again! Isn't your body a wonder?Get some serious Muscle!

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Best Practices for maximum muscle growth

By Mathew Franklin
Muscle building could be extremely intimidating particularly whenever you just starting. You may not know what exercises to do, what supplements to obtain or what foods to eat. The best factor you are able to do to ensure you are on the proper track to achieving your muscle building objectives is to get a muscle building guide that will teach you all the aspects of building muscle.

A Body builder's aim would be to enhance their muscles to their fullest capability, or at least to the point with which the body builder believes is sufficient, depending on whether they're training for fitness, general physical exercise or in pursuit of a sport. There's a have to push that exercise and training in order for the body to grow and to be able to cope with the muscles that will develop as the body builder gains muscles and weight. In weight training specifically, the person needs to continually push themselves in order for the muscles to develop. There are many training programs that assure large muscles in about three weeks. Adding much more reps and sets to your normal training plan is important for this to occur. For those people who wish to increase their muscle size, they've got to shock their muscles by introducing drastic variations in their physical exercise routines, focusing on individual muscle groups and training by introducing several sets in their normal routine.

It is essential for every bodybuilder to ensure that their body gets just the proper nutrients not only to remain healthy, but to assist it get the cuts and develop the muscle mass one envisions to accomplish. Even beginners to bodybuilding or any fitness training plan for that matter understands that protein is one of the most important nutritional supplements to consume. However it isn't just the only nutrient that's essential for every bodybuilder. Multi-vitamins are just as important as proteins, but they're also probably the most underestimated supplements that a bodybuilder can consume. Multi-vitamin supplements assist make sure that bodybuilders get all the vitamins and minerals they need for hardcore training, growth and well being.

Generally speaking, there are 2 main problems with diets. Firstly, your diet comprises of an excessive amount of fats and junk food that just adds on to your belly. Secondly, your diet comprises of too little calories and also you will find it almost impossible to acquire muscle mass. Cutting down on junk food would certainly assist you to in losing your body fats. If you're overweight because of fats, attempt changing your diet plan to 1 of lower calories and begin with cardio exercises. Fats will Never turn into muscles and also you should try to lose them prior to you begin building your muscles. Subsequent, if you are already following muscle building routines but have stopped growing, improve your calorie intake according to your body needs in order to acquire weight. Also, never fail to ensure that you take in high amounts of protein everyday. The suggested protein intake is 1.five times your weight in kilograms.

Try four exercises for each muscle. Only workout every muscle once a week, absolutely nothing more. Which will actually assist you to develop muscle quicker, because the muscle will have time to rebuild. Keep in mind, the building procedure takes location when you're recuperating.

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How to put together a good plan Recovery Post Workout

By Mathew Franklin
Do you know what to do following exercise to speed your recovery from a workout? Your post physical exercise routine can have a large impact on your fitness gains and sports performance but most people don't have an after physical exercise recovery plan.

Most people exercise for the benefits they get from their workout: improved sports performance, much better endurance, less physique fat, added as well as just feeling much better. To be able to maintain an physical exercise routine it's essential to recover fully following physical exercise. Recovery is an important component of any workout routine. It permits you to train much more frequently and train tougher so you get more out of one's training. Do you have a great following physical exercise plan?

Recovery following physical exercise is essential to muscle and tissue repair and strength building. This is much more critical after a heavy weight training session. A muscle requirements anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown rather than building. For weight training routines, by no means work exactly the same muscles groups two days in a row.

That's where the idea of "recovery foods" comes in. The very best method to replenish your glycogen shops is to consume carbohydrate-rich foods within the 30 minutes that follow your workout. Since your blood flow is increased and your muscle cells are more sensitive to insulin right after your workout, you'll get the very best outcomes if you consume recovery foods inside this time frame.

Ideally, you need to ingest approximately 3/4 of a gram of carbohydrates per pound of body weight -- about 135 grams of carbs for a 180-pound male -- inside 30 minutes of your workout, and about the same amount or slightly more two hours later.

Just a little bit of protein also goes a long method to ensuring that your body recovers well from physical exercise. Protein has been found to assist repair muscle damage and to help recovery by enhancing the rate of synthesis of Glycogen. Adding small quantities of protein to a carb snack (a one to four ratio of protein to carbs) can help improve the Glycogen refueling process. Some good suggestions for snacks and meals after a workout include peanut butter on a whole wheat piece of toast or granola mixed with 1 % yogurt. Healthy carbs and healthy protein will assist speed recovery and boost your energy so that you do not feel drained after an intense session at the fitness center.

It is important to keep in mind to have your post workout meal (protein and carbs) no later than 30 minutes following you've completed your workout. This is when your muscles are hungriest, and feeding them immediately will allow your muscles to start the procedure of recovery, which ultimately leads to larger, stronger muscles. A great method to ensure that your body gets its nutrition after your workout would be to take a shake with you whenever you go to the gym. That way, as soon as you have finished lifting weights, you can begin drinking your shake.

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Get 6 Pack Abs Two Step Guide

By Kate Taggert
The reality is, for many men and women getting 6 pack abs is not an easy task because it takes commitment together with drive... but it's feasible! Below is really a universal 2-step strategy guide that, when followed conscientiously for 3 months, will definitely enhance your stomach muscles.

Step 1: Food Intake

This is the solitary most critical facet of the problem, without a doubt. It's possible to possess the most awesome set of abdominal muscles, however when they've been blanketed with a layer of unwanted fat, you won't see them!

Divide your day by having five to six mini-meals because this method jump starts your energy.

And stop eating meals containing foods that keep you from seeing your 6 pack ab muscles.

Foods such as:

-white breads

-fructose corn syrup

-pasta

-hydrogenated oils

-soda

-candy, (junk food)

-dessert

-fast food, (greasy burgers and fries)

-sugars, (cookies, cakes, pastries)

Rather, consume the foods and nutrients that will actually allow you achieve your washboard abs target.

These foods include:

-water, (Drink half your weight in ounces - daily)

-olive oil

-whole grain breads

-fruits

-vegetables

-nuts, (almonds, walnuts, cashews)

-eggs

-natural peanut butter

-chicken

-fish

-oatmeal

-protein

-green tea

Be sensible - you might fall in some places, however make an honest attempt to improve your ways of eating. Lacking an excellent eating plan, getting an authentic 6 pack will likely be unachievable.

Step 2: Exercises

You should concentrate on 3 different workouts: cardio, weight training along with abdominal routines. Try to workout 4 times per week (definitely at the least 3 times per week). The cardio you do could be just about anything: walking the dog, running on a treadmill, biking, going swimming...regardless of what cardio you choose, pick something you won't mind undertaking so that you stay with it.

The key would be to do the cardio exercise in bursts, for the reason that it is going to burn off fat quick. Case in point, if you're running, walk for one minute and after that run for just a few seconds and then repeat 10 times. Carry out this form of interval aerobic workout two times each week.

Weight lifting is valuable considering that three lbs of increased muscle tissue burns several excess calories just like a one mile jog...and this is actually even when you are just hanging out! Shoot for 30-45 or so minutes, two times each week.

The final workout you need to incorporate into your exercise routine is abdominal activities. Make an effort to exercise your stomach muscles three times each week. There are actually plenty of distinct ab routines you are able to do, so try to look for three or so that you like performing, plus change things around.

Suggestion: mix up your training program about every two weeks in order to help keep your body guessing and increasing. Add or take away individual weightlifting or ab exercises, or at the very least, fluctuate the actual weight and reps you are doing.

Go through the previously mentioned for 12 weeks, and even though results may vary from individual to individual, you will definitely see an improvement in your abs. Also remember to keep in mind that commitment and motivation goes a long way to assisting you in realizing your end goal of having perfect abdominals.

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How Skinny Can men gain weight fast

By Steven R. DeAngelo
Lots of guys were born skinny and have a hard time gaining muscle weight. Usually these guys are classified as "hardgainers" or "ectomorphs." You may have heard those terms thrown around if you've been doing research on how to gain weight.

In order to make consistent muscle gains, it really boils down to 3 main things: Weight training, eating, and rest. Heavy weight training will put your muscles under stress and force them to grow larger to adapt. Eating the right foods (and the right amount of calories) will give your body the fuel it needs to grow. And getting enough rest is the often overlooked part of weight gain. It will ensure that your body has the time it needs to repair and grow new muscle tissue before its put under stress again.

Let's quickly talk about what you can do today to start gaining weight fast.

#1: Increase your daily calories to 20 x your bodyweight.

Take your current bodyweight and multiply it by 20. This will give you a good estimate of the number of calories you need to eat to start making gains. If you weigh 138 lbs. right now and you multiply that by 20, you get 2,760. So you should start eating 2,760 calories a day in order to start making gains. If you're not making gains after a week, increase your daily calories by 200. Keep doing this each week until you start packing on weight.

#2: Lift heavy weights

Forcing your body to do something it's not used to will cause it to grow and adapt. So when you lift heavy weights, your body is forced to grow larger to ensure that it can handle the stress.

When you go to the gym you should lift weights in the 6-8 rep range for the biggest increase in size. But you should also lift within the 2-4 rep range to increase your strength as well. My advice is to start off with 2-3 sets per exercise. Start off lifting in the 6-8 rep range, and add weight to the bar for each consecutive set you do.

#3: Get 8 hours of sleep

Don't overlook this one because it's important! I know it looks too easy, but getting enough sleep will give your body a chance to repair and grow larger. If you're not well rested your strength in the gym will drastically decrease as well and your workouts just won't be the same. Do yourself a favor and get at least 8 hours a night. This will ensure you grow quickly.

Follow these simple steps and you can start gaining weight fast. Stay consistent with your diet and weight training program and you will see visible results come after just a few weeks. Those who stick with their program will gain the most weight.

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Easy Six Pack Abs Tips

By Liam Cutter
#1 - Exercise Regularly

It's very unlikely that you'll ever get six-pack abs without regular exercise. By that I mean full body strength training, in addition to cardio. The more muscle you build, the more fat your body burns off even while your at rest. Think of it as a positive loop that continually feeds itself with rewards: more muscle burns more fat, which helps build more muscle, and the loop goes on.

#2 - It's Not Just About The Ab Workouts...!

Lots of people just automatically think "more sit ups" or "more crunches" is all they have to do to get a ripped, flat six-pack ab stomach. Not so. It's about overall health and fitness, which includes a balance between diet and exercise. Once the overall state of your fitness begins to improve, your abs will begin to show up, as the fat begins to fall away. But getting to that point takes a much more complete fitness routine than just an ab workout will give you.

#3 - Diet

You can have the perfect workout routine, but if you keep eating a high sugar, high carb, and high fat diet, you will not get the six-pack abs you want. You may get more "fit" or maybe a bit "stronger" but you won't lose the fat necessary to rip and show those abs - unless you have an exceptional metabolism, in which case you probably wouldn't be reading this. You would also be much less healthy, so either way, a good diet counts.

#4 - Stay On Track

Once you set your goal, change your diet, and establish a good workout routine and schedule, the only thing left is to stick with it. They say quitting is the only way to fail, and in many aspects of life, I believe it's true. If you stay with it and be consistent, you will get to your goal. In a way, its best to just forget the end goal and be more concerned about eating right and getting your workouts done. Before you know it, you'll start to "forget" how bad you want those results, and that's about the time the results will show up. (Try it, you'll see what I mean...)

#5 - Take Massive Action

Please don't confuse this with "go be extreme" because I am not recommending anything extreme. If you have the time and inclination, knock yourself out and get extreme if you want.

The point is, you need to do something. You need to do more than just one or two "somethings". Get your workouts planned, and then put them on your calendar. Trash the junk food in your fridge and go to the nearest healthy super market (Whole Foods or whatever your favorite is) and replace the junk with quality, natural foods. Drink more pure water and natural juices. Eat more vegetables.

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Trust body weight for Boys

By Ty Stevenson
Many people hit the gym to lose weight but this article is dedicated to helping those of you wanting to pack on the pounds of muscle. If you're a guy with a sky high metabolism and just cant seem to put on any weight than look no further in fact being too skinny was my entire reason for beginning bodybuilding. Following this

regimen I could put on 25 pounds in a short 2 month time period! Now don't get to excited as not all of it was muscle, its actually impossible to put on that much muscle without the use of steroids. With this program you will not get ripped and cut as you simply cant gain weight and be shredded at the same time. This program is designed strictly to bulk you up and increase your strength so save the cutting for another time. A word of caution, I did experience some fat and fluid gains but at my skinny frame of 140 pounds I really did not care.

The program consists of 2 elements, exercise and nutrition with a minor use of supplements. In the diet portion you will see a reference to a "shake" a special concoction I created to help with weight gaining endeavors. The shake is to be blended in the morning and drank periodically throughout the day.

Ingredients: 1 quart of whole milk, 3 scoops of ice cream, 1 banana, 2 scoops of protein powder.
The Diet

Breakfast: 4 egg whites 2 slices whole wheat toast 1 serving oatmeal or other hot cereal 6 oz of juice 1 piece of fruit 1 cup coffee 1 glass of shake.

Supplements: 1 vitamin-mineral tablet, Vitamin C 250 mg. Vitamin E 200

Mid Day Snack: 1 peanut butter sandwich on whole wheat 1 piece fruit 1 glass of shake

Lunch: Lean meat, chicken, or fish 1 green vegetable 1 yellow vegetable

1 slice whole wheat bread 1 glass of shake

Supplements: Vitamin C 250 mg. Vitamin E 200

Afternoon Snack: 1 piece fruit 1 cup yogurt 1 glass of shake.

Dinner: Lean meat, fish, chicken. Salad 1 Green Vegetable 1 Yellow Vegetable Large baked potato 1 glass of shake.

Supplements: Vitamin C 250 mg. Vitamin E 200

Evening Snack: Ice Cream
I only followed this program for 3 weeks at a time, as the extreme amount of calories will eventually result in fat gains. Try to cycle the diet taking a month break in between before starting up again.

The Exercises

Avoid cardio at all costs when trying to pack on the poundage. This is just going to burn the hard earned calories you consumed and will have an adverse effect on weight gain. Heavy weights and max effort is required for this exercise portion to help build mass and strength. Make sure to contract the muscle fully at the peak of the exercise and use slow deliberate movements.

Monday: Chest / Back 1. Flat Barbell Bench Press 1x8 1x6 1x5 1x3 1x2 1x6 2. Incline Barbell Press 1x6 1x5 1x3 1x3 3. Bent Over Barbell Row 1x8 1x6 1x5 1x3 1x2 1x6 4. Standing Power Cleans 1x6 1x5 1x3 1x3 5. Deadlift 1x8 1x8 1x6 1x3 6. Standing Front Barbell Press 1x6 1x5 1x3 1x3

Tuesday: Off

Wednesday: Legs 1. Full Back Squats 1x10 1x8 1x6 1x4 1x4 1x3 2. ½ or Bench Squats 1x8 1x6 1x5 1x3 3. Leg Curl 1x10 1x8 1x8 1x8 4. Calf Raises 1x15 1x12 1x12 1x10 1x10 1x8

Thursday: Off

Friday: Arms 1. Standing Barbell Curl 1x8 1x8 1x6 1x6 1x3 2. Incline Dumbbell Curl 1x6 1x5 1x3 1x3 3. Close Grip Bench Press 1x8 1x8 1x6 1x6 1x3 4. Dips 1x10 1x8 1x6 1x5

Saturday & Sunday: Off

This program has yet to fail me in weight gain and I can assure if followed properly you will see results!

As a skinny guy throughout my early years I hope to shed light on building muscle with hard work and proper diet as opposed to the use of steroids. It is here that I hope to pull together my wealth of knowledge through my successes and failures to give you the facts and tools you need to develop the physique of your dreams. You can think of me as the free personal trainer/nutritionist that you've always wanted to have. You can read more about bulking with bodybuilding foods here.

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