Gym Workouts

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Learning how much protein and calories you take in everyday is the basis of building lean muscle. To build muscle and burn fat you need to weight train, eat clean and consume enough protein.

Eat properly to lose all the fats and instead gear up on the protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

Here is what you need to do to build lean muscle – keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.

Once you’ve done this, it is now time to make up a strategy that will allow you to increase your muscles mass while eliminating the addition of fat. The second thing you need to do when learning how to build lean muscle is to determine what your daily protein intake needs to be.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. If you eat 5 to 6 meals a day and take in 45 grams of protein in each one, you’ll get to your goal. Body mass should be maintained by constantly eating at that level. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. Some good options include chicken, tuna and other fish types, but to get your daily protein requirement, you might want to try drinking quality protein shakes.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. It is important to note that junk foods contain useless carbs that you should stay away from, instead get your carbs from natural fruits and vegetables.

Since junk foods have no protein value, you’ll want to stay away from those, once you’ve consumed the necessary amount of protein every day, then you’re free to eat whatever you want.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. It helps replenish everything that’s getting used up and expelled as you push your body to the max.

Technorati Tags: building lean muscle, burn fat, cut body fat, feed muscle protein, How to build lean muscle

If you’re just starting to body build, it is important to note that the two most important things is a proper diet and correct execution of compound exercises. I can’t stress this enough, and to work up in weight incrementally.

You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.

Starting off bodybuilders usually over-train or perhaps are disappointed by slow results, however the true secret in successful body building is to be persistent and disciplined to perfect the project.

The compound exercises strengthen and build muscle (which are two different things), and then as you gain the strength that you’re looking for you can then start working in the isolation exercises.

Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).

For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.

CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.

Repetitions and sets must also be considered after laying down the plans for the structure of the exercises.

It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).

Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.

The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. Simply put, you would have to perform one heavy set per week and perform repetitive exercises with light weight for the other days to better burn the fat, develop the muscles and fortify endurance.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.

For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. Once you attained the mass and definition you were aiming for, you can now start adapting more unique exercises. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.

For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.

Sticking to the exercise regimen – no matter how difficult it is – is the most vital aspect of a successful conclusion to the project.

Also, getting more than enough rest and eating right, actually eating more than ever have before.

Your diet is the most important thing whether you’re first starting out or a seasoned pro. The right diet will play a major part in your improvement; however a bad diet will undermine the effects of the workout.

Let me leave you with one more thought. As said by some of the finest coaches, bodyweight exercises are a prerequisite of weight lifting.

For that reason, you may want to start out doing bodyweight exercises.

Technorati Tags: Bodybuilding, bodybuilding for beginners, Build Muscle, burn fat

Are you looking to burn fat and develop a better set of six pack abs? If you are, read below for a review of The Truth About Six Pack Abs.

Truth About Abs is an ab workout plan created by Mike Geary, a personal trainer and nutrition expert. The plan details specific workouts and nutrition tactics that burn fat from your entire body.

Tedious cardio workouts are not the most effective way to burn fat and reveal your six pack abs. This program will show you the exact types of unique workouts that produce 10x better results.

What can the program do for you?

First, the plan is created to work for both women and men which is a big plus. Second, Truth About Abs does not put the focus only on ab exercises.

Instead, you will learn about ab exercises that work and whole body routines that burn fat. Ab exercises are important, but if you really want to have a rock hard midsection, you also have to burn the fat your body is carrying.

Third, Mike Geary will introduce you to a cardio plan that is quick yet effective. It’s a plan I’ve already been following so I know it’s great advice.

Fourth, you get a straightforward and effective nutrition routine because healthy eating is excellent for boosting your metabolism and burning fat. You even learn about foods that claim to be “healthy”, but will actually set you back in your quest for six pack abs.

So is Truth About Six Pack Abs worth trying?

Yes, it is. What I like best about The Truth About Six Pack Abs is that it’s more than just an ab program…you really get a full body workout and nutrition plan that sheds body fat and gives you a flatter stomach. There is good reason why he has thousands of loyal customers in over 100 countries and it’s because his fitness plan does work.

Technorati Tags: burn fat, exercise, fat loss, fitness, health, six pack abs, Weight Loss

Many women believe that the only way to tone flabby arms or any other part of their bodies is to work out for hours in the gym every week. For anyone who has an extremely busy life, this is impossible and unnecessary. It would be great to have toned and sexy arms and bodies, but not if it affects our home and social life.

You do not need to work out for hours in order to achieve your dream body. Below are some commonly held beliefs about building muscle.

Myth No. 1 - Longer workout sessions are more beneficial
Working any more than an hour starts to have a negative effect on the body. This is because too much exercise can cause problems such as injuries, loss of muscle tone and increase stress on the body. This can cause you to feel exhausted, anxious, lethargic and even gain weight.

The answer is to keep your workouts short and sweet. The absolute maximum time you need is 1 hour, but actually working hard for only 20 minutes is just as effective. Get a good sweat going within the first 5 minutes and keep up the hard work for the entire 20 minutes. Everyone can find 20 minutes out of their day to exercise.

Mistake Number. 2 - Lifting weights will make you look big and bulky
Many women work out with heavy weights and unless they are competitive bodybuilders, still have lean and toned arms and body. They certainly do not look like a female version of ArnoldSchwarzenneger! It is absolute nonsense that lifting weights will increase bulk.

It would be a mistake to not use any weights as this will stop you from building muscle, raising metabolism and burning calories efficiently. The best way is to lift as heavy weights as you can for 6-12 repetitions. It is only through using heavy weights that you can start to develop lean, defined and sculpted arms.

Mistake No. 3 – low or medium intensity workouts are better

When you work out with heavy weights at high intensity, you force your body to increase the amount of calories it burns during your workout, which last for the rest of the day. Just think how great it could be burning calories even whilst we sit in front of the computer. This is called the "after-burn effect". This certainly doesn't happen with low or medium intensity workouts.

In order to take advantage of the after-burn effect, you should work out at a high intensity for at least 20 minutes and make sure every minute count. Lift weights, that are as heavy as you can lift safely, for between 6-12 repetitions only. You can do a couple of minutes skipping to keep your heart rate going between repetitions and have a 30 second rest before carry on.

We hope this has busted the most commonly held myths about weight training. If you want to know more about how to tone flabby arms then visit my tone flabby arms website for a complete program that takes less than 90 minutes per week. Now who wouldn't want that!

Technorati Tags: Build Muscle, burn calories, burn fat, fat flabby arms, get rid of flabby arms, how to get rid of flabby arms, how to tone flabby arms, tone flabby arms, toned body

If you feel that you are not going anywhere with your present diet program, then, you should try to look for something that doesn’t promote food h. Right now, there is one such book guide that doesn’t claim it will help you lose weight but it will only tell you how to control your food intake, what kind of exercises you need with no use of drugs or medications. This book guide is called the Burn The Fat Feed the Muscle book and it was written and created by Tom Venuto, a former fat guy who have made some development and research for over 14 years to get back in shape. Now, that Tom has achieved the thing that no one has ever imagined that he can, he is willing to share this to anyone who wants to get rid of their fats the way he did.

According to a Burn the Fat Feed the Muscle review, this is now one of the most popular book guides that have ever existed in the diet industry and you know why? It’s because it will let you have the opportunity to lose fat the natural and safe way and keep them off for good. You see, the trouble with other diet programs is it is only concerned with the “now”. They will teach you how to burn your fat the “miraculous” way and will claim that you can in just a few days.

But Tom Venuto’s book is different. This program will teach you how to prevent your metabolism from crashing. For example, when you go on a crash diet, your metabolism crashes and when the time comes when you have really lost a lot of weight, you will eat those foods that you want once again, those foods that you have missed and then, get on an eating binge once again until you become overweight again. This time, with the aid of Tom Venuto and his Burn the Fat Feed the Muscle book, it would be different.

Technorati Tags: Build Muscle, burn fat, burn the fat feed the muscle, burn the fat feed the muscle book, exercise, fat loss, lose fat, lose weight, obesity, overweight, tom venuto, Weight Loss