Home Exercise Program – Workout at Home and Save Money
I am a very busy stay at home mom and I was in desperate need of an at home exercise program. I have done lots of research to determine what exercises I could do in the least amount of time and still get a descent workout. The best way to fit an exercise program into my lifestyle was to break it into small pieces. Spending 10 to 15 minutes a couple times a day seems doable in comparison to 45 minutes to an hour 3 to 4 times a week. In the long run I get more exercise and am more committed because it doesn’t seem so challenging.
Before you start any exercise program, be sure to run it by your doctor so they can tell you if they think it is appropriate for you. Also, take about 2 minutes to warm up before you do your work out. Your warm up can be as simple as walking or jogging in place. The reason you need to warm up is to get your blood flowing a little faster and to get your body ready to exert itself.
I usually do 10 to 15 minutes of exercise in the morning and another in the evening. These chunks of time are so small that you can tuck them into your schedule wherever it works for you. I have listed some different exercises that I choose from. It is important to choose to target different areas of the body each time you work out.
The vertical leg crunch: 1.Lie on the floor and extend the legs straight up with knees crossed. 2.You can place your hands on the floor for support. 3.Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. 4.Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 5.Lower and repeat 10-15 times.
Squat-Thrusts: Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.
One-Leg Balance / Squat / Reach: Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.
Chair Dips: You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many as you can.
Wall Sit: With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can.
Reverse Crunch: Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.
Jumping Jacks: Just your good old basic jumping jack.
Mountain Climbers: Start on your hands and knees and get into in a sprinters start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.
Abdominal Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.
Supermans: Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.
Walking Lunge: Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.
After some time you will be able to quickly combine 2 or 3 simple exercises to equal 10 to 15 minutes. As you feel more fit and have more energy you could always throw in another session during the day to help alleviate that drowsy afternoon slump. Doing exercises in small chunks of time has become automatic for me now, it is just a part of my daily routine.
I have battled with my weight for several years now. I tried all kinds of fad diets, the protein diet, counting carbs, counting calories, and counting fat grams. My friends started running from me when they saw that look on my face, the “I’m trying a new diet” look. They knew that I would tell them all about it and that I knew that it would work this time. Then several months later I would be all bummed out because either I didn’t lose the weight at all or I gained back any weight the I did lose.
I finally gave in and made a life style change. I made the commitment to drink lots of water, exercise and eat a balanced diet. Right about this time a good friend of mine recommended GetFitLoseWeightSite.com and that put the clincher on it all. This site gave me what I needed to pull through and stick with it. Another site with excellent advice is UseHouseworkAsAnAtHomeExerciseProgram. Now it is easy and my friends look forward to spending time with me because I am not an emotional wreck over my weight anymore.
Author: Lura C Barylski
Article Source: EzineArticles.com
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Discover How Skinny Guys Can Build Muscle and Gain Weight Fast!
What would you be willing to pay to learn the real secrets that teach you how to build muscle and gain weight fast?
Have you had enough of bearing the label ‘Slim Jim’ and being the butt of endless amounts of skinny guy ridicule? Are you totally kissed off when someone says to you ‘hey buddy why don’t you start working out with weights’ and you have been for the last 6 months! After all your hours, days and endless workouts at the gym, don’t you think its about time for you to start seeing some real results in your attempts to build muscle and gain weight fast?
Of course it! Who doesn’t want to see results right?
OK then, I’ll ask you the question again – how much would you be willing to pay for the real secrets that teach you how to build muscle and gain weight fast? Now don’t get me wrong – I’m not talking about money here – no, I’m talking about mindset! I’m asking you – how much are you willing to change your mind, and forget all the old rules so that you can start playing by a new set of rules – skinny guy muscle building rules!
You see muscle and weight training needs to be quite different for skinny guys n girls – so if you’re not blessed with bulging biceps and massive quads – its ok – there is hope – but it requires you to pay the price and change your mindset and workout routine – to those specially made for guys with lean physiques. But believe this – skinny guys can build muscle and gain weight to the point where they too can get people’s attention fast!
So skinny guys n gals here’s some key things you need to be doing to mega-boost muscle growth, build muscle and gain weight like crazy:
Go crazy – train like a madman!
You wanna build muscle? Then you gotta train like you wanna build muscle! Anything less will keep you in skinny town. You ain’t at the gym to impress the ladies (although that may well come if you do this right!), or stare at yourself in the mirror – you’re there to pump it – and pump it hard! By the time you leave you should be wet with sweat, and know that you’ve just pushed yourself past the limit of where you were last time! Use that 1-2 hours to the max and push – it’s the only way your body will change!
Here’s a few pointer on how to ‘train like a madman’:
1. Approach every single set as if it’s your last set.
2. Approach every single rep as if your life depended on it.
3. Wear a timer and make sure you time your recovery, be brutally honest with yourself.
4. Wear some sweat gear – that way you’re not constantly checking yourself in the mirror.
5. Wear a ‘do not disturb – I’m busy pumping iron’ sign – headphones!
6. Workout where you won’t be distracted by foxes – you’re there to pump it not gaze!
7. Train so hard that you make peoples jaws drop – set the new standard!
See what I mean – are you getting the picture here. Now of course by ‘madman’ I don’t mean ‘axe madman’ right – I mean a focused, intense, determined madman – with just one goal – damn right – to build muscle and gain muscle mass and weight!
Force your muscles to grow!
If you always train at the same level as you did in the last workout your muscles – your muscle are going to get comfortable – why? Because there is no reason for them to change – you see they are comfortable and have grown used to the level of pressure you put on them last time, so there is no need for them to grow.
But guess what? Your muscle can actually withstand stress – and in fact when you put enough pressure on the right muscles with the correct exercise and stress, then their response is to do what? You got it – grow, grow, grow!
So here’s two things you must always be thinking about in order to seriously build muscle and gain mass and weight:
a. Muscle growth is in the weight – so keep it heavy!
The heavier you can lift the stronger you’re gonna get, and the stronger you get the heavier you’re gonna lift – so keep lifting heavy so that you get stronger. Use just the one compound exercise for each major muscle group and aim for a 5% strength gain each week if possible. You will need to track this, so you know how much extra you should be lifting next week, but if done right it wont take you long at all to master, and all the while your strength is increasing rapidly. And the reason for wanting to grow in strength? Neuromuscular development, or in every day terms – you are aiming at the fast twitch muscle fibers – these will give you the fastest muscle growth!
b. Muscle growth is in the volume – so do more but in less time!
The more work you can do in the least amount of time, the more pressure you will put on untrained muscle fiber to come into line, and the more untrained muscle fiber that comes into line and is used, the more you get sustained muscle growth – which is the whole point right? The most important thing here is balancing time and work. Volume training does not equate to a 2 hour session pushing low weight, but rather push heavy weights close to your maximum ability – but keep shorter rest periods, slower tempos and a greater exercise selection for each muscle group.
Buy a program and stick with it – stop jumping around!
Stop jumping from this one to that one, trying a bit here and a bit there, then complaining that none of them work! The reality is that, hey some of them don’t work for everyone, but in this case, they will never work for anyone – why because unless you stick at it and track progress how are you ever going to know?
So, the answer is – get your program, check it out thoroughly, by that I mean, read what’s involved, read the testimonies, see if it fits your groove and if it does – go for it. One note here would be, don’t over analyze cos what you end up with is analysis paralysis, and you will never go to the next step – which of course is getting started! The fact is you wont find the perfect program cos there ain’t one.
Once you’ve bought it – do it and do it, and do it and do it – go at it like a madman, follow it to the letter wherever possible – trusting that the guy who done it and written the program knows what he’s doing and teaching you, and be prepared to work hard, track your progress, be brutally honest with yourself.
But here’s the good part – the results you get and the experience you gain will be invaluable – not to mention the bulk amounts of muscle you will build and the copious chunks of mass and weight you will gain – if you’ll just stick with the program!
To your success
Max
Max – the author, invites you to get some valuable info and download a copy of 2 FREE eBooks – The Answer To 10 Frequently Asked Muscle Building Questions & How To Avoid The Top 20 Screw Ups People Make At The Gym – full of techniques, tips and info for people serious about building muscle.
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Author: Max Summerfield
Article Source: EzineArticles.com
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Muscle Mass Tips – How to Build Muscle Fast
Having trouble bulking up to build big muscles? This How to build muscle mass article may be just what you need to “steer” you in the right direction.
So often many of us get to a point where we slave our tails off in the gym; yet with little (if any) muscle gains to show for it.
Whether you are simply at a sticking point,or just never really could bulk up; this article is designed to help you understand and avoid 4 of the most common mistakes you can make while trying to build muscle mass.
By avoiding these pitfalls you can learn HOW TO BUILD LEAN MUSCLE FAST!
Despite the overwhelming amount of confusing “misinformation” both online and in bodybuilding magazines (which are owned by supplement companies),the basic principles of building muscle are simple and will never change.
We train with basic,compound movements (stimulating 2 or more muscle groups at a time), as opposed to isolation movements (stimulating one muscle group at a time).
Then we replenish our body with 5-6 small,nutritious meals a day spaced 2-3 hours apart.
Last, we make sure to get PLENTY of quality rest every day. Simple, right? Then why aren’t more people making the muscle gains they work so hard for? Let’s investigate further…
Mistake #1: Overtraining
More is not always better……unless it’s rest!
The more you want something, the harder you work for it, right? “The more you put into it, the more you’ll get out of it”, and on it goes. And to be honest, in most areas of life this would be quite true. A child may need to study more to raise their math scores. A runner may need to train more to increase his speed. An artist may spend hours on end creating their next masterpiece.
But in our quest to gain lean muscle fast, spending hours on end training is actually counterproductive! That’s right. Not only must the muscles have the proper recuperation time in between workouts, but they must be trained with the MINIMAL amount of exercise needed to trigger muscle growth.
Yep…that’s right. Because most people train too often and with too many sets of exercises. This results in a stress level in the body which it cannot properly recover from, actually SLOWING or even HALTING muscle growth altogether!
Following these guidelines will help BUILD MUSCLE FAST:
1)Perform 4-8 sets for larger muscle groups (thighs,back,chest) and 3-4 for smaller muscle groups (abs,shoulders,biceps,calves,etc…).
2)Workouts should last NO LONGER than one hour.
3)Train no more than 3 days per week.
4)Get plenty of quality rest.
5)Eat lot’s of quality foods
6)Never train if you are sick
If you are training with the proper intensity there is NO NEED to train more often or for longer because it will only over-train you and be counterproductive.
Mistake #2: Improper Meal Planning
Eat often….Eat Light….Eat Right.
This is possibly the most common mistake of all time! A trainer friend of mine once told me “a lot of people know how to train, but nobody knows how to eat. That’s why I make so much money”!
Without proper meal planning,your program is DOOMED to fail. Period.
Because working out is only half the battle….
Just as important are the nutrients you feed your body to replenish it throughout the day,and how often you eat these meals.
The “three square meals a day” mentality does not apply here.
In order to gain lean muscle quickly, you must consume 5-7 small meals a day spaced 2-3 hours apart. This will probably require some planning but is CRUCIAL to the success of any strength training or muscle building program. You will gain muscle mass and burn more fat with this method.
Why? Because….
1)Eating more often keeps your body in an anabolic state. You see, hunger is the enemy of muscle gain. It puts your body in a “catabolic state”, which means it breaks down your hard earned muscles for food.
By keeping your body in an anabolic state, you will not only keep your current gains but build new muscle tissue as well.
2)You’ll burn fat quicker. Having your stomach slightly full all the time keeps you fat burning metabolism raised,helping to burn fat and build muscle around the clock. Since your body isn’t hungry,it doesn’t store fat but burns it off instead.
Once you have adapted to the proper meal frequency,you will probably find you have more energy. This is because by eating smaller meals more frequently your blood sugar levels remain more stable and gives you much more energy.
Also try to consume good,clean calories and avoid junk food and soda as much as possible.
A few other areas to watch are:
-Proper caloric, protein,and fat intake
-Pre-workout and post-workout nutrition
-Drink plenty of water throughout the day
Avoiding this mistake will make a huge difference in building lean,quality muscle mass.
Mistake #3: Doing the wrong exercises.
Compound Movements Rule!
When trying to choose which movements to include in your routine, always remember that basic,compound movements will not only produce the most dramatic overall strength and muscle gains;but they will produce these results much more quickly than isolation movements.
Why are compound movements superior to isolation movements?
Because they….
1)work more muscle fibers with less number of exercises performed.
As an example we’ll use the basic military press. Even though it is considered to be a shoulder movement, it also works the triceps and lower back at the same time.
2)Allow you to lift heavier weights. This results in muscle fibers being stimulated throughout the entire body,allowing you quickly increase the amount of weight used in the isolation exercises which develope the smaller muscle groups.
3)They stimulate the production of anabolic hormones such as testosterone and growth hormone. This should be self exclamatory…
The core of your training program should consist mainly of compound movements such as:
1)Squats
2)Deadlifts
3)Bench Press
4)Bent Rows
5)Military Press
By focusing primarily on these core movements with a few isolation moves to supplement the routine,you will be amazed how quickly you will gain both muscle mass and strength!
Mistake #4: Failing to track your progress.
Why you need a training journal….
This is so overlooked most people never even think about it!
Yet it is truly a critical aspect of any muscle or strength building program.
Think about it…you probably (I hope) keep a log or journal to keep track of your bank account, right?
Most people even keep a record of when their cars oil was changed.
So wouldn’t it seem only logical to track the progress of your training program?
The majority of lifters simply use the “mirror” approach. They figure that if they’re seeing physical improvements when they look in the mirror, then that’s all that really matters.
Wrong.
There’s far more to it than that, and if you want serious results as opposed to mediocre results, then you need to start keeping track of your progress on a more detailed level.
Here are 5 major aspects of your muscle-building program that you should be keeping track of…
1) Track your strength gains in the gym.
This is the biggest one of all.
You absolutely, positively must keep a training journal for each and every session that you perform in the gym. The quickest way to add muscle to your frame is to consistently increase the amount of weight that you lift and the number of repetitions that you perform for each of your exercises.
But if you don’t keep a written record of this, how will you possibly know what you need to do to improve each week?
You might have a vague image in your mind, but this is not enough to ensure that you’re accurately improving from workout to workout.
Write down the details of every session in the gym, and use it as a reference each time you train.
2) Track your body weight and body fat percentage.
If you aren’t tracking these two measurements, how will you possibly know if you’re actually adding quality muscle weight to your frame?
Tracking your body weight only isn’t enough… you also need to factor your body fat percentage into the equation so that you know how much of your gains were muscle, and how much was fat.
I’d suggest taking these measurements once a week, first thing in the morning. The morning is best because your diet will not interfere with the readings (your diet on any given day can change these numbers quite a bit).
3) Track your muscle measurements.
Don’t obsess about this, but measuring all of your major muscle groups is a great way to know how much you’re actually physically growing. Take muscle measurements once a week using a basic measuring tape for the following areas:
- Neck
- Chest
- Upper Arm
- Forearm
- Waist
- Thighs
- Calves
Make sure to write all of your measurements down to compare from week to week… And again, always take your measurements first thing in the morning, and measure your body parts cold and unflexed.
4) Track your physical appearance.
This one isn’t mandatory, but believe me, a few months down the road you’ll be glad you did this. Strength gains, body weight, body fat and muscle measurements are ultimately just numbers…
But when it all comes down to it, you’re training in order to change your physical appearance.
The best way to have a concrete visual of those physical improvements is through the use of progress pictures. This way you’ll have a definite comparison from week to week as opposed to relying on your own judgment’s from the mirror (our physical appearance is often distorted when using our own judgment). I’d suggest taking progress pictures once every week or so, first thing in the morning, and make sure to take them in the same physical position and using the same lighting so that there are no external factors interfering with the accuracy of the pictures.
5)Also you should be keeping good track of eating habits as well,it makes it MUCH easier to catch mistakes this way when you make them,instead of going un-noticed day after day.
This will help you to keep on track much more easily.
There it is…
4 simple, easy ways to map out your progress and to definitively know just how much (or how little) progress you’re really making.
As you can see,building lean muscle tissue doesn’t require a masters degree;but it does require a little planning and sticking to a few basic principles.
My name is Vernon Corley and I have spent years learning how to build lean muscle mass.
I created the free lens How To Build Muscle Mass to share my experiences with others in order to help them more easily understand the simple,basic principles of building quality muscle.
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Author: Vernon Corley
Article Source: EzineArticles.com
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The Absolute Proven Approach to Build Muscle Mass Fast!
The wonderful thing about exercising with weights is that the results are almost instantaneous. You get to see your muscles become bigger and stronger week after week. Nothing beats the way your body begins to look and feel after a few months of weight training. Just when you think that nothing is going to come between you and the Mr. Universe crown, you start notice that you aren’t getting any bigger.
No matter how much extra effort you put in, your muscles stay the same size. Welcome to the plateau. Ouch!
The truth is that although weight training provides benefits to almost any Tom, Dick and Harry initially, within a few months, as your body gets used to the routine, your muscles stop to grow. What you do during this phase is what really separates the men from the boys. Muscle building is a precise science. Impressive muscles are not built by hard work alone, but by following the three precepts of exercise, nutrition, and rest. This basic approach applies to all beginners as well for even faster muscle gains.
Incorporate these ten guaranteed tips into your diet and workout plan and you will be able to overcome the plateau and build muscle mass like never before.
#1. Go compound, Go heavy. Compound movements that focus on big muscle groups must be included in your workout. These movements strengthen the muscles and help them bulk up faster. They are also cardiovascular in nature and help burn fat by increasing the BMR. So take heed of what your coach and the old timers have been telling you and focus on Squats, Bench Press, Dips, Barbell Deadlifts and Bent-over Rows if you really want to pack on muscle fast!
#2. Train progressively. The human body adapts very quickly to any situation. The same holds true in the gym. Once the body gets used to the punishment you are doling out, your muscles cease to get bigger. The idea is to never let your body get used to your routine.
Focus on lifting heavier weight each time you workout. Depending on your fitness levels and capacity, aim at increasing some weight each time you lift. This technique is known as progressive resistance training will help you build muscles faster. By consistently challenging the muscle each time you workout, to adapt to this challenge, the muscle has to get bigger and stronger. Lifting the same weight with the same amount of reps week after week will get you nowhere fast; this is why keeping a training journal is so vital to building maximum muscle mass.
#3. Be intense. If your idea of a workout is to lift a couple of weights in front of the television, you will never build muscle. Intensity is the key to optimum muscle gain. Increase the speed, the number of repetitions, or reduce the rest period between sets to increase the intensity of your workout. If you want to build muscle, you will have to work hard for it.
#4. Stretch. Stretching is not just for gymnasts. It helps to make your muscles bigger and stronger. Stretching elongates the fascia that surrounds the muscles and provides more room for the muscles to grow. It also prevents injury and helps reduce delayed onset of muscle soreness, or DOMS.
#5. Eat more. Weight training is truly a manly sport. In fact, it is the only form of exercise regimen where you are not expected to skimp on your meals. Increase your overall calorie intake by 500 calories daily divided into six meals. if you want to gain mass and build muscles. Muscle building requires some serious calories. Adding 500 extra calories to your diet will help your muscles receive the required nutrition for increased growth. Just make sure it’s from good quality foods and not junk!
#6. Post Workout Nutrition. This is an important aspect of nutrition that most people overlook. Post workout nutrition should be in the form of a shake comprising of proteins and a high glycemic carbohydrate to instantly provide all the nutrients needed for optimum growth. If a post workout meal is not consumed within 45 minutes of your workout, the muscles won’t grow at their optimum levels due to inadequate availability of restored energy (glycogen), and amino acids
#7. Go high protein. A high protein diet is a must for any person wanting to build muscles. At least one gram of protein per pound of body weight is the required minimum. Proteins help in building muscles since they produce amino acids, the basic building blocks of muscles. Whey protein powder, Chicken, turkey, and egg whites are good sources of protein.
#8. Salute the Omegas. Good fats, or the Omegas (three, six and nine), are the key to maintaining hormonal balance and keeping fat levels down. They regulate testosterone, which is responsible for burning additional fat and building muscles. Flaxseed, hemp, walnuts, borage oil, and sunflower seeds are good sources of these Omega fatty acids. Two tablespoon of flax oil in your protein shake before bed time does the trick.
#9. Yes, Carbs are good. Complex carbohydrates such as whole grains, pasta, potatoes, yam and brown rice should be an integral part of your diet. Carbs provide your body with that vital boost of energy that is required to sustain you throughout your weight training session. They provide energy at a constant rate and for longer durations and help you to work hard and build muscle.
#10. Proper rest and recovery. Adequate rest gives muscles time to recover from stress and fatigue. It also helps them grow stronger for the next session of exercise. It stops catabolic activity of the muscles and prevent muscle loss. Sleep for at least eight hours a day. Five grams of glutamine supplement before and after your workouts and before bed would also aid in the recovery process.
Follow these ten proven steps above and get ready to spend some money on larger size clothing in the next 28 days. As always, train hard and train safe!
About the Author:
Anthony Slew is a natural bodybuilder with over twenty years training experience, and is willing to teach you a lot more on how to effectively build muscle and lose fat [http://www.buildmuscle-losefat.com]. Visit: [http://www.buildmuscle-losefat.com] to download the complete “Muscle Building and Fat Loss Secrets Revealed’ course free of charge.
Author: Anthony Slew
Article Source: EzineArticles.com
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Ignite Your Bodyweight Exercise Workout – At Home Routines For Fat Loss
Have you ever noticed the incredible strong and lean physiques of dancers, gymnasts, and yogis (people who practice yoga)? The only thing they lift is their own bodyweight, and yet they are able to achieve better looking bodies then people who train for hours at a gym.
So what are these athletes doing that is so different from the rest of use? Even people who perform basic pushups, pullups, and bodyweight squats will never be able to achieve the level of strength and conditioning portrayed by these athletes. Well, heres the thing: most of the exercises that you perform in the gym or at home train your body to only move in one direction.
For example, pushups, pullups, and bodyweight squats only teach your body to move up and down. Exercises such as bicep curls, bench press, and deadlift, also follow only one motion: up and down. In reality, your body needs to move up, down, front, back, and side to side.
Dancers, gymnasts, and yogis have known this for years. This is the reason why they have such incredible bodies. Your current training program is severely limiting the full potential of what your body is capable of. And anyone who practices a sport, even if it’s not at a professional level, is moving their bodies through their full potential.
The main idea here is that if you want to take your bodyweight training to the next level, it’s time to start mimicking the movements of athletes that already train with their bodyweight on a professional level. For example, try this movement: perform a regular squat thrust, and then jump forward into a roll.
This simple movement is borrowed from gymnastics, and is an incredible fat burning program. With this movement, you are moving up and down (squat thrust, and pushup), plus forward (forward roll). This multidirectional approach is the first step to developing a better and more functional body.
You know what, speaking of bodyweight workouts, there’s a great 3-phase fat loss system you need to check out called the Bodyweight Blueprint for Fat Loss. You can find out more information about this incredible bodyweight fat loss program on my site, WorkoutWithoutWeights.Net
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info
Author: Parth Shah
Article Source: EzineArticles.com
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Total Body Workout at Home For Fat Loss
Want a total body workout at home for fat loss? You should try bodyweight training. Yes, I know you’ve heard it all. Don’t worry, I’m not going to tell you to perform basic pushups, pullups, and bodyweight squats. In fact, I don’t even like these movements! Here’s the problem: basic bodyweight movements teach your body to only move up and down.
In reality, your body needs to move up, down, front, back, and side to side. Take a look at how bodyweight athletes such as gymnastics, yogis (people who practice yoga), and dancers move and start incorporating their movements into your regular bodyweight workouts.
The reason I’m telling you to do this is because these athletes have better bodies than many individuals who go to the gym, lift weights, and do lots of cardio. There is definitely something that you can learn from them here. And that something is this: focus on body control and performance, not fat loss.
Confused? Ok, let me explain it this way: If you ever see a gymnastics routine, you’ll notice that they twist, turn, and move their bodies in a variety of directions. This twisting and turning is difficult. It makes the workout hard and challenging.
Basic pushups, pulllups, and squats might work in the beginning, but your body adapts very quickly to these basic movements. Instead, when you’re moving your body in a different direction than normally, and performing movements that your body is not used to, your body will react by getting stronger and leaner.
You know what, speaking of unique exercises, there’s a great 3-phase fat loss system called the Bodyweight Blueprint for Fat Loss. You can find out more information about this incredible bodyweight fat loss program on my site WorkoutWithoutWeights.Net
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info
Author: Parth Shah
Article Source: EzineArticles.com
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How to Build Muscle Fast
Every bodybuilder wants to grow faster. No-one wants to wait for results, we all want results now or if not then yesterday. So it is very frustrating that it takes months or years to build muscle mass. However there are things that we can do to reduce the time it takes us to build muscle. So here are 10 hot tips that show you how to build muscle fast. Here they are:
1. The Overload Principle. This basically means that you have to increase or improve the workload you do every workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By placing ever increasing demands on the body we can force it to continually grow and adapt to the new demands each workout in order to build muscle fast.
2. Your rep range should be between 8 and 12 reps. This range of reps is proven to stimulate the most muscle growth for size. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. In the 15 plus category you can create muscle growth but it will be in a different type of muscle fiber which doesn’t increase in size so much, although your body will gain endurance.
3. Each body part or muscle group should be trained for a maximum of 6-9 sets in any given workout. More than that and you risk over training. This will keep your workouts shorter and sharper and avoid the body releasing catabolic hormones which actually don’t help you build muscle. In any case try to keep your workout down to 45 minutes so it is nice and intense.
4. Get enough calories inside you. If you wish to build muscle mass then you need to consume excess calories which can then be used to build muscle mass. Muscle doesn’t just grow out of thin air it requires the excess calories to build it. You must eat lots and make sure the calories are from good sources such as rice, breads, pasta for carbs, fish lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.
5. Increase your protein intake. Protein is required for muscle to be repaired and built. If you don’t have enough protein then you won’t be able to build muscles fast. You can work out your required protein intake by:
Your Lean Mass Weight (Kg) x 2.75 = Your Daily Protein Requirement
To workout your lean mass weight you need to know your percentage body fat. This can be done at many gyms or an easier method is to simply take one gram of protein for each pound of body weight that you have, this is also a suitable guideline.
6. Consume Fat! This is good advice because it increases the muscle building anabolic hormone in your body. Some people increase this by taking steroids but a good bodybuilding diet can do this to some extent naturally and fats play a role in this.
7. Liquids. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. Therefore it is sensible to take on board more water than you would normally. This is an excellent tip often overlooked when people try to build muscles fast.
8. Take it easy on the aerobic exercise and cardio workouts. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. Also it will reduce the amount of excess calories in your body which you really want to conserve in order to build muscle when you are at rest.
9. My favorite: Sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Make sure you take a good protein shake before you turn in. The last thing you want to do is starve your body of muscle overnight when you are trying to build muscle mass fast. During sleep growth hormones are released, your muscles experience increased blood flow and your metabolic rate slows down. All of these are ideal conditions for building muscle fast.
10. Be committed. Don’t give up on your goals. You won’t turn in to Mr. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle fast.
The Author has many years experience in the fitness industry and provides free muscle building guides articles, tips reviews and more at his website. Discover how to transform your body by clicking: how to build muscle or build muscle mass now to start transforming your physique.
Author: T Ryan
Article Source: EzineArticles.com
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Want to Build Muscle? Get Out of the Gym!
What?
Did he really say that to build muscle I have to leave the gym? That has to be a typo.
Isn’t more training, better for building muscle?
Nope, it is not a typo. You read it right. To build muscle faster, you may need to actually work out less.
Let me explain.
“Work” Out: An Analogy
Think for a minute about working at your job. There is a reason that most jobs do not require you to work 16 hours per day, 7 days per week, and 365 days per year. Your mind and body would eventually break down, you would make mistakes, and your productivity would suffer. Therefore, each day, you leave after 8 to 10 hours, you typically only work 5 days a week, and get some vacation time each year to keep you fresh and productive.
This analogy translates to your time spent in the gym working out and your ability to build muscle. The more time you spend working a particular muscle (or group of muscles), the less productive your workouts become. Your muscle get fatigued and weaker over time.
What Happens When You Lift Weights?
It is a myth that your muscles grow during your workout. This misconception most likely comes from the fact that as you workout, blood rushes to the muscles being worked, causes the area to swell and you experience what is called a “pump.”
When you lift weights, what happens to the muscle is actually quite the opposite. The muscle fibers actually break down.
During the work out, the muscle fibers tear under the stress of lifting heavy weights. The shock to the muscles creates a response from the body to utilize the nutrients from your diet, particularly protein, repair and reinforce these damaged fibers. Simply put, your body rebuilds the muscle fibers to be bigger and stronger.
Your body cannot begin the repair and rebuild process until you stop working out and tearing the muscle down. And, of course, you don’t stop working your muscles until you leave the gym! In order to build muscle, you must get some rest.
Not getting adequate rest can lead to a condition called “overtraining.” Overtraining can actually lead to a loss of strength, and a reverse in the progress you have seen from your weight training efforts. You can only get bigger and stronger by getting adequate rest.
Resting to Build Muscle
So, what do I mean by “rest?” Rest is the time between workouts when the work for a particular muscle group is minimized. This allows your body to focus on protein synthesis in that particular area, using all of the nutrients and supplements you consume throughout the day for muscle recuperation.
How much rest you need varies from person to person. As a rule of thumb, you should allow 48 hours between workouts. This rule is one of the foundations of the total body, every-other-day workout routine.
However, as you become more advanced in your lifting routines and begin to lift heavier weights, the amount of time between workouts for a body part may increase. If you advance to an intense 5 day routine where you work a different muscle group each day, you could rest as many as 5 to 7 days before you target the same body part again.
One final benefit to getting more rest is that you come to gym more refreshed and focused. This allows you to lift heavier weights in each workout, which eventually leads to bigger muscles.
At the end of the day, getting sufficient rest ranks as important as proper nutrition and lifting heavy weights on the muscle building scale.
Benjamin Teal invites you to visit http://www.build-muscle-and-burn-fat.com, Build Muscle and Burn Fat with Middle Management, a site providing free workout plans, information and resources help you build muscle and burn fat. When you visit Middle Management, you will learn how you can apply the same techniques that companies use to increase revenues and reduce costs to help you build muscle and lose fat.Build Muscle. Burn Fat. Mean Business.http://www.build-muscle-and-burn-fat.com/how-to-quickly-build-muscle.html
(c) Copyright — Benjamin Teal. All Rights Reserved Worldwide.
Author: Benjamin Teal
Article Source: EzineArticles.com
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Dorf on How to Build Muscles – Part One
As you read this article… I hope you start to question everything you know about building muscles. Especially for the thin or skinny women and men…
And all that money and time you spent wasted at the gym with dreadful results to show for it…
So I decided to write this article on what skinny guys and gals shouldn’t be doing — if you are serious about muscle building. I’m sure that you can come away with ideas that will put you further up the curve to learn how to build muscle.
So for part one… I’m going to tell you the worst blunders a lot of amateur bodybuilders make trying to build muscles.
Dorf on How to Build Muscles — Blunder one — not getting stronger from muscle building workouts
A lot of beginners want to get ripped right away and forget the strength building workouts. I would tell them, “dude… you MUST get stronger BEFORE you can focus on getting ripped.” Quit playing around with the fancy-smancy equipment that does little for you in terms of building effective strength. Because when you get stronger, you lift more. When you lift more, you put more stress on your muscles and force them to get bigger to respond to the the additional loads.
Doing your muscle building workouts any other way… you might as well whistle in the dark because you sure ain’t gonna see any results! So, build your strength foundation and your muscles will follow.
Dorf on How to Build Muscles — Blunder two — ignoring a well rounded workout
By that I mean, also work on your heart and cardiovascular system. Perform interval training exercises that gets the ol’ heart pumping because you need a good circulation system for a healthy body. Pump that oxygen into your muscles! Help your body repair itself and remove waste products. Doing so will optimize your system to grow as fast as it can.
Dorf on How to Build Muscles — Blunder three — Overdoing the Bicep and tricep isolation workout routines
So you looked at the magazines or see those guys at the gym with huge arms. Pumped biceps and rippled triceps… and you think to yourself… “Man, I want those!” So you spend a hour every time you hit the gym wailing away with the cables, free weights and exercise machines that focuses on and isolates the biceps or triceps muscles.
And YOU NEVER, EVER GET ANY RESULTS!!!
Dude! You are absolutely wasting your time doing that crap. So, stop it already…
OK. Let’s do this… stand in front of the mirror and look at your biceps and triceps… notice that these are small muscles when compared to your thighs, chest and back?
I would suggest (really, really suggest) that you focus on your larger muscles… which in turn will stimulate the growth of the smaller muscles. In short, do the bodybuilding workouts that focuses on the large muscle groups — and you are gonna be shocked! Shocked, I say! When you notice that your biceps and triceps start to grow. You see, your body isn’t made of isolated parts. It would be ridiculous to think of it that way. So spend the MAJORITY of your muscle training on the large muscle groups and much, much less of your time on the biceps and triceps.
All these blunders I pointed out today is a large part of what is holding skinny guys back in spite of the hard training efforts they make at the gym. Don’t be like a Dorf — learn how to build muscles… the right way!
Tired of being a skinny and thin? Do people laugh at your stick arms and legs? Well, let’s show those losers what you can do! You CAN absolutely build noticeable muscles mass within a few months. I DID!!! And I get lots of compliments… Isn’t it time for you to discover how to gain muscles fast at my website?
Hey skinny guys! Find out how to build muscle fast and don’t forget to grab your freebies when you sign up for my FREE newsletter.
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Author: Matt Taylor
Article Source: EzineArticles.com
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Effective Workout At Home
Whatever your lifestyle, you can not underestimate the importance of exercise or workout in your life.
Even if you are maintaining busy schedules all day and every day, you can still get a real effective workout at home. I will not suggest, investing in a home gym or even a treadmill. I have seen a lot of people buying expensive gym equipment and leave it in the basement to collect dust. Instead, invest only in a jump rope and a pair of dumbbells and you can get going.
To get an effective work out at home, you must pay attention to all three aspects. That is flexibility, cardio and strength training.
For flexibility you can do easy stretching exercises for five minutes. This will also work as a warm up session for your exercises to come. The movements could be simple like rotating your neck slowly and rotating your arms in circular movements etc.
Cardio is a very important aspect if you want an n effective workout at home. Jumping the rope is a very good and effective exercise. This helps in quicker fat loss. Another exercise that you could do at home is on the spot running. This is also very effective. Even if you do either of these exercises for fifteen minutes, it will give you all the benefits of cardio.
Strength training can be done with dumbbells or against your own body weight. My suggestion is if you are beginner; do not attempt cardio and strength training on same day. Do cardio one day and strength training the other day.
As you progress, you can further invest in a home gym.
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Author: Ken V Smith
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