#1 Bodyclay Sculpting Exercise Fitness Feed

Proper Form with Dumbell Back Exercise to Workout Upper Back Muscles

2012-11-15T11:20:00.000-08:00

This Upper Back Dumbell video can also be viewed on Youtube:
http://www.youtube.com/watch?v=KXVenzUOR0E
Whey Protein:
http://proteincow.com/

With Proper Form, This may be the most incredible Upper Back Exercise every invented! This Dumbell exercise is designed to increase the Size and Strength of your Back. Don't believe me? Give it a try for a couple months and let your growth and development be the judge.

Remember to execute this exercise with proper form!

This video was created after a request was made on http://fiverr.com/kingme

***If you or anyone you know could benefit in having better form on an exercise and want to re-solidify how the exercise is building your body, then check out my gig on fiverr.com

-Lance King

Extreme 7 min Lower Abs Exercise for Your Six Pack

2012-11-08T12:38:00.001-08:00

This is a Men's ab workout. More six pack exercise can be found on Youtube:
http://www.youtube.com/watch?v=IEIJaNbMywg
Protein Supplements for increased muscle recovery and increased fatloss can be found:
http://proteincow.com/
Info Articles can be found at http://proteincow.blogspot.com/

It is Possible with a Fitness Trainer

2012-11-02T08:56:00.000-07:00

Fitness Trainer now on youtube:
http://www.youtube.com/watch?v=f2cfvj7teZo

Free Fitness Training

2012-11-01T09:06:00.002-07:00

Fitness fanatics are constantly looking for a free mentor on YouTube. I value helping people conceptualize exercise and nutrition principles more than simply promoting my own bodybuilding objectives. The exercise videos are developed with anticipation that viewers will watch, learn, and ask relevant questions pertaining to their goals and the video. Comments written under each video become a forum-like environment where dialogue is exchanged between the moderator and others interested. My over-arching goal is to create an added awareness for the audience of how the body is supposed to feel and look when executing specific exercises. Additionally, because the body’s results are improved considerably when exercise and nutrition partnered together, subscribers will discover many videos directed toward fat loss and muscle building.

Youtube Channel: http://www.youtube.com/user/Proteincow?feature=mhee

Crazy Arm Workout with Tires and Trees

2012-10-29T15:57:00.000-07:00

Find other Crazy Tire Workouts in the Mountains on Youtube:
http://www.youtube.com/watch?v=PlNoQGU1HhQ

A Great source for the Best Whey Protein Supplements:
http://proteincow.com/

Best Chest Exercise Routine for Ripped Chest Muscles

2012-10-27T11:59:00.000-07:00

Building Monster Bicep Peaks workout to increase your Arm's Size and Strength

2012-10-26T11:39:00.000-07:00

You can also watch how to build Monster Bicep Peaks in the workout on youtube:
http://www.youtube.com/watch?v=3s4vBX8zCVA
A great source for the Best Whey Protein Supplements:
http://proteincow.com/

Calorie Counting for Your Healthy Diet and Exercise Plan

2012-10-25T08:17:00.000-07:00

Counting Calories isn't focused on eating Healthy foods in the grocery list. Additional nutrition and exercise tips can be found on Youtube: http://www.youtube.com/watch?v=JkqyMrmQUg0

A great source for the Best Whey Protein Supplements:
http://proteincow.com/

Chest Workout to Build the Biggest Chest & Biceps in the Gym?

2012-10-24T09:00:00.000-07:00

Also, check out how to other chest workouts to develop the Biggest Chest & the Biggest Biceps, on youtube:
http://www.youtube.com/watch?v=FaizlLv0JFg

Crazy Strongman Back and Bicep Tire Workout in the Mountains

2012-10-24T08:53:00.000-07:00

Crazy Strongman Shoulder Tire Workout in the Mountains

2012-10-23T07:54:00.000-07:00

My All-Natural Body Transformation Secret Revealed

2012-10-22T13:43:00.000-07:00

Check out the videos that led up to my all-natural body transformation on Youtube:
http://www.youtube.com/watch?v=uVVsWQXYkPY

Super Hydrating Shrek Shake

2012-10-20T14:55:00.000-07:00

Free Exercise Videos

2012-07-25T14:39:00.002-07:00

This is My Motive for Fitness and Nutrition Action

2012-07-24T15:25:00.001-07:00

You may also want to watch my video about My Motive for Action on Youtube:
http://www.youtube.com/watch?v=oCmTs_8SFPY

What To Include In Your Post-Workout Whey Protein Shakes

2012-07-23T16:09:00.001-07:00

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By Geoff McMillin

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Post-workout is a crucial time for you to reload your muscles with important nutrients lost during intense workouts. Replenishing immediately after workouts will help switch your body from a catabolic (muscle breakdown) state, into an anabolic (muscle building) state. Boost recovery and gain more lean muscle with these four post-workout supplements.

First, is whey protein. You need a high quality whey protein that contains amino acids that the body requires for muscle protein synthesis. Whey protein breaks down very quick, pushing its amino acids into the bloodstream to replenish your muscles, reducing protein breakdown, which stimulates muscle repair and growth. Take 35-45 grams of whey protein immediately after training.

Second, is creatine. In simple form, creatine supplies energy to your muscles for explosive movements. Creatine is produced in the liver, pancreas, and kidneys, and travels to the body's muscles through the blood stream. Once it reaches the muscles it is converted into creatine phosphate. Creatine phosphate is used to recharge the muscles main energy source, ATP (adenosine triphosphate). During intense exercise your ATP levels are reduced. Supplementing with creatine after exercise replenishes these levels of ATP.

Creatine supplementation fills muscle cells with water, which ignites an anabolic environment within the muscle. This volumization of muscle cells not only increases strength, but leads to overall increase in lean muscle mass and recovery time. Take 3-5 grams of creatine (I recommend creatine monohydrate for economic purposes) immediately after training with your post-workout shake.

Third, is BCAA's. BCAA's (amino acids) are the essential aminos leucine, isoleucine and valine. These three key amino acids make up about 1/3 of the muscle tissue in your body.

BCAA's offer many different benefits, such as muscle growth, delay in onset of muscle soreness, increase in energy and blunting a chemical known as cortisol. Intense exercise causes a rise in cortisol, which inhibits testosterone, causing muscle protein breakdown. BCAA's launch your body from a catabolic state to an anabolic state, optimizing muscle tissue repair. Take 5-10 grams of BCAA's immediately after training with your post-workout shake.

Fourth, is a carbohydrate powder. There are several types of carb powders on the market, including pure dextrose, pure maltodextrin powder and Vitargo. All of the above are great post-workout choices with Vitargo leading the way.

Dextrose is glucose, the simplest carb. This is exactly what your body needs, because it does not need to be broken down for your body to utilize it. Maltodextrin is a complex carb usually produced from corn or potato starch. Even though it is a complex carb its chemical structure is made up so that it can be broken down easily. This form is digested and absorbed very quickly to help you refuel after intense workouts.

Vitargo is a patented complex carb derived from corn that digests 80% faster than dextrose and loads muscle glycogen faster than any other carbohydrate. After a hard workout, your body is severely depleted of glycogen and glucose. Your muscles use glycogen and glucose for energy. Once these levels are depleted your body secretes a hormone called cortisol, which will eat up muscle tissue if not counter-balanced. This is where your post-workout carb powder will cause an insulin spike, restoring you glycogen levels, putting your body back into an anabolic state and primed for muscle growth. Take 60-80 grams of carbohydrate powder immediately after training with post-workout shake.

Add these four supplements to your post-workout shake for optimum strength, muscle growth, and recovery. I also recommend adding a multi-vitamin to your daily routine, as this will supplement any mineral deficiencies your diet is not providing.

Drink this post-workout shake on a consistent basis with intense workouts and watch your muscles reap the benefits.

• 35-45 grams of whey protein
• 3-5 grams of creatine monohydrate
• 5-10 grams of BCAA's (if not capsules)
• 60-80 grams of Vitargo
• Shake well in a blender bottle and grow!

Your post work-out protein shakes should at least include the above mentioned supplements for optimum growth. You should also follow a basic structured workout program and switch it up every 4-6 week for improved muscle growth.

http://www.elitewheyproteins.com

Article Source: http://EzineArticles.com/?expert=Geoff_McMillin

Green Drinks Guide - What is the Alkaline Diet and Whose Greens Are Best For Me?

2012-07-21T12:11:00.000-07:00

By Ross Bridgeford

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An Overview to the Health Benefits of Green Drinks - the Newest Nutritional Supplement on the Block!

There are many green drinks on the market each offering the nutritional benefits of the green plants and vegetables that are ofter lacking in our diets. Green drinks contain many different alkalising ingredients, and the regular consumption of Green Drinks certainly helps to create an alkaline environment in our bodies and boosts energy levels.

Why Use Green Drinks

Each and every person living in the UK is facing a myriad of health and lifestyle challenges every day.

We are constantly being fed new information about what is healthy and what is unhealthy while thousands of us try to deal with problems ranging from obesity to fatigue to life threatening diseases.

The alkalarian approach to diet offers a simple, basic understanding of what causes the body to become 'out of balance'. Through what has become the typical Western diet largely based around meat, dairy, sugars, alcohol, saturated fats and caffeine, millions of us have created a hostile, acidic environment within our bodies.

The pH level of our internal fluids affects every living cell in our bodies and the effect that over-acidification can have upon the health of our bodies is immense, with a chronically over acidic pH creating an extremely negative environment which affects all cellular functions from the beatings of the heart to the neural workings of the brain.

When our pH level is unbalanced, almost any area of our bodies can be negatively affected creating results such as cancer, heart disease, obesity, weight problems, allergies, fatigue and premature aging as well as problems with our nervous system, cardiovascular system and muscles.

Green drinks contain grasses, sprouted grains, and green vegetables which infuse your body with easily absorbed vitamins , minerals, and amino acids.

Typical Green Drinks Ingredients

The following shows the ingredients of most green drinks and highlights some of the benefits of each element:

Kamut Grass - Highly alkaline. Can decrease cholesterol levels, lead to weight loss and add protein to the diet.

Alfalfa Sprouts - Also helps to lower cholesterol, shift weight, and is also a source of protein and folate.

Broccoli - Strong anti-cancer ingredient. Also helps to cleanse and strengthen the blood, boost the immune system and improve digestion. Broccoli helps to lower cholesterol and adds vitamins c, a, b6 and b2, and the minerals folate, iron, potassium and magnesium! One of the most alkaline vegetables known to man, and even more potent in a concentrated powder form.

Dandelion Greens - Excellent at warding off cancer, strengthens the immune system and also helps with weight loss and cholesterol levels. Great source of iron and calcium.

Kale - Also anti-cancer, strengthens blood, strengthens immunity, lowers cholesterol, contributes to weight loss and contains Vitamin C, A, Iron, Calcium, Potassium, Magnesium.

Kelp - Strengthens the blood and immune systems while lowering cholesterol! Importantly, also assists in breakdown of protein and regeneration of blood cells. Also a source of folate, Iron, Calcium, Magnesium and Iodine.

This is only six of the many ingredients! Some green drinks such as Supergreens or Udo's Beyond Greens can contain up to 40 different grasses, vegetables and phytonutrients. Try to pick a green drink which has the best mix of alkaline ingredients.

How to Take Green Drinks

Each green drink varies slightly, but generally, greens should be consumed up to four times daily, mixed with approximately one litre of clean, pure water each time.

Each serving size (or scoop) is approximately one heaped teaspoon. As green drinks are pure supplements made from sprouted herbs and vegetables, one should begin by taking a half dose mixed into each litre of water.

To increase the benefits of the green drinks, the alkalinity of the water can be improved by using distilled water and by adding a pH boosting supplement (such as the Alkalive pH Booster, or Prime pH) into the water. These drops act as a catalyst, which release oxygen into the bloodstream, effectively increasing the nourishment and cleansing of the blood and cells. They also structure and cluster the water for optimal absorption.

After one week increase the green drink dose to the full amount and always shake the bottle before drinking.

For many people, the thought of drinking four litres every day is quite daunting. At first, start with a smaller target of perhaps one and a half litres and work up slowly to three litres. Once you feel ready, then move onto four.

One of the most common problems in attempting to consume this volume of water daily is simply remembering to keep on drinking! Having a litre-sized water bottle can help with this immensely as it allows to you measure your intake more effectively and prevents you from having to constantly refill your glass!

What Effects Should I Expect?

Green drinks will help to instantly create an alkaline environment your body by neutralising the excess acids that a modern Western diet commonly includes. You may feel a massive increase in energy, and may no longer feel the urge to snack or reach for sugary/ caffeine based pick-me-ups!

Many people also report feeling wide awake upon rising and are able to get up far more early in the morning.

Green drinks can help ward off illness, reduce the amount of infections and dramatically reduce the amount of yeasts, and toxins in the body.

Green drinks have also been endorsed by many athletes such as Stu Mittleman (ultra-marathon champion) and are also starting to receive some celebrity endorsements (Jemma Kidd and Natalie Imbruglia!).

There are many more benefits to taking green drinks ranging from those mentioned above, to its use in the treatment of cancers, cadiovascular diseases and mental illnesses. As ever, please satisfy yourself to the potential benefits to taking green drinks and discuss any dietary changes with your doctor or a trained physician before embarking on a new lifestyle.

Energise for Life is a great source for all alkaline diet supplements, equipment and superfoods.

In particular, a huge range of green drinks are available through Energise for Life! With Alkalive in particular, we are able to offer extremely low prices due to our economies of scale. Many other stores selling green drinks will not be able to match these prices.

As with all of our alkaline and nutritional product, we are also able to ship on the day of order nine times out of 10. The majority of other suppliers (including ourselves until recently) have to order from the USA, and delivery times can range from 14 days to four weeks. We knew that this ran the risk of you losing the drive you have to reach your health goals, and so ensured that we were able to deliver as quickly as possible as often as possible.

Article Source: http://EzineArticles.com/?expert=Ross_Bridgeford

How To Get Big Biceps - The Fundamentals

2012-07-20T10:52:00.001-07:00

How To Get Big Biceps - The Fundamentals

By Jim P Ryan

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Ok guys, lets face facts here, how many times have you seen someone approached by a bunch of envious guys at the gym and heard the phrase "Wow - love your calves". It just doesn't happen does it. The bottom line is that the layman or woman tends to be more focused on the size and shape of your guns, and big biceps are more often than not used as a barometer for strength and success in your training program.

Of course, serious lifters and competitive bodybuilders will know that just as much hard work and dedication goes into developing each single body part, and clearly your peers will be hugely impressed when they spot your huge lats or traps. However, for a huge number of basic and intermediate lifters the focus will be on the growth and development of their biceps. Adding inches to your arms will be the primary motivator in your training regimen. So, just for you guys here are some fundamentals to stick to in order to help you reach that goal and show you how to get big biceps.

Bicep Fundamental 1: Concentrate On Working The Bicep.

This may seem like an obvious statement but it is incredible just how much it is ignored. You will doubtless have spent time in the gym and seen guys throwing huge weights around, grunting wildly and slapping each other on the back congratulating themselves on a massive set of barbell curls. The problem is however, that the vast majority of the work they have just done will be for nothing because they have been swinging from the shoulder or hips and the bicep has been largely under-used.

Irrespective of which bicep exercise you are performing, be it a huge compound exercise, barbell curl etc, or an isolation exercise on the machines it is absolutely imperative that you focus on working the bicep. All the weight has to be moved by the bicep contraction and the bicep only! At the beginning of the movement take a second and concentrate all your effort onto ensuring good form and technique. Feel the bicep contracting and curl slowly allowing the bicep to bulge and peak. It is incredible how much more you will get from the exercise if you just take the time to concentrate on it.

Bicep Fundamental 2: Add Weight

This is a key element in your bicep development and also one of the toughest things to get right. The problem occurs when the addition of weight means that form and technique are compromised. It is a common feature among newbie lifters that they tend to stay training at a certain weight and simply increase the reps in the mistaken belief that this will lead to huge gains. In fairness, at the start of a training program this may hold some truth but the dreaded plateau will not be far away.

The fact of the matter is that it is always advisable to increase the weight once you have reached your desired rep range. There is a fairly simple maxim to observe here and that is that your bicep will grow in line with the amount of weight you are lifting and will be aided by the correctness of your technique. Again we go back to the word "concentration". Too many guys at the gym simply forget to concentrate on what they are doing and as a result they lose out on a lot of their potential gains. Concentration is key when it comes to performing at a higher weight for the first time. Feel the blood really gush into your bicep and enjoy the pump.

Bicep Fundamental 3: Concentrate On The Range Of Motion

A rep only counts as a full rep if you have fully completed the exercise. If you are performing a set of 12 barbell curls then you have to ensure that you fully extend and contract all the way through the movement. You have to make every rep count and this is the only sure fire way to get the blood flowing through the muscle and the only way to build a great pump.

I personally have a bit of an issue with the concept of training to failure as I am never completely sure what it actually means. I prefer to have a specific number of reps to work to as that gives me the focus I need to concentrate fully on the workout. Try to live and train by the maxim that "Failure is not an option", get all your reps out and perform them to the maximum of your ability. There is absolutely no such thing a half a rep! If you are struggling to get the last couple of reps out with the correct form then consider dropping the weight temporarily. Alternatively, if you are getting the reps out and only feeling the burn at the top of the muscle and not really getting that deep pump that you need to really build the bicep, then up the weight.

The bottom line here is that developing big biceps is not going to happen overnight and it is certainly never going to happen without putting the right work in first. You can get huge biceps and you will find yourself being the recipient of those admiring glances as long as you get the basics right. Good luck.

Check us out here for more great tips, info and advice on How To Get Big Biceps

For more great tips, info and advice on How To Get Big Biceps you should stop by at http://www.rippedandmuscular.com/ today. We look forward to welcoming you.

Article Source: http://EzineArticles.com/?expert=Jim_P_Ryan

How To Get Big Muscles Fast Tips

2012-07-19T08:58:00.002-07:00

How To Get Big Muscles Fast Tips

By Anthony Jansen

Building a lean and masculine body is the dream if not wish of every male. The challenge for most males to gain those big muscles fast without relying on steroids or any other type of supplements. In order to achieve that, one must be extremely discipline and must be ready to commit and to training routines and diet. You will probably need to reschedule your tasks and set aside some time for gym workouts and some changes to your diet. However, there are certain ways which can help you get big muscles fast.

1) Fish And Foods With Omega-3 Fatty Acids.

Consuming fish and foods with omega-3 fatty acids will indirectly help you to gain big muscles fast. Fishes with lots of omega-3 fatty acids are such as sardines, tuna and herring, salmon, lake trout and mackerel. Other than fishes, walnuts, cauliflower, cabbage, oregano, spinach are also all rich in omega-3 fatty acids. As a result, when consuming these foods, our muscle will be more sensitive to insulin which aids to fuel the glycogen storage and also the entry of amino acid into the muscles. These are done while preserving glutamine - a key nutrient for protein metabolism and preventing muscle deterioration.

2) Sodium consumption

Sodium is a mineral where it encourages muscle growth by increasing the muscle cell fluid volume. It can benefit you by increasing carbohydrate storage and the absorption of amino acids into your body. Thus, you will gain more strength, avoid soft tissue injuries and muscle strains, and also improve the responsiveness of muscles towards insulin.

3) Weights training

If you wish to gain big muscles fast, there is no way not to use weights. Resistance training is definitely a must if one is to gain mass muscle in a short time. It also means that joining your local gym is almost necessary. There are courses on the internet which shows you the guide to workout routines for maximum muscle gain effect.

Other than these, there are many other ways to quickly gain big muscles fast and to burn fat in a significantly shorter time. Some trainers will reveal to you their secrets through their courses, but of course with a certain fees.

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Article Source: http://EzineArticles.com/?expert=Anthony_Jansen

Best Arm Exercise Routine for Ripped Biceps & Triceps

2012-07-18T09:26:00.000-07:00

Fitness Exercise Program - Resistance Training Is Better Than Cardio For Fat Loss

2012-07-17T08:16:00.001-07:00

Fitness Exercise Program - Resistance Training Is Better Than Cardio For Fat Loss

(Muscle Building Secret Reveled, click here)

By Kelly U

Finding a good fitness exercise program that works for you can make your life a whole lot easier and your workouts much more productive. I have been exercising for around 25 years and have done pretty much every different type of fitness exercise program that there is. I spent so much time trying to figure out what works and hoping for results, although more often then not, I would come up disappointed. I can't tell you what will work for your body with 100% accuracy, although there are some basic things that you need to do that will definitely work. I am going to go over one of the biggest misconceptions about a fitness exercise program that I see on a regular basis. If you follow what I am saying here and make a few changes, you will see more results and get better production from your workouts. Here we go.

Resistance training versus cardio training:

When deciding to lose weight and get in shape, most people decide to start running or jogging as their main form of exercise. They buy a new pair of running shoes, some running clothes, and maybe even a treadmill. They get started with the best of intentions, run for a few weeks or a month, and usually see very little results. Some see great results at first, only for this progress to slow down or worse start to get sore knees, hips, or some other injury. If this is you or has been you in the past, don't feel bad because you are not alone. It has been preached for years that cardio training or aerobics is the way to go to lose weight. I have a different approach that has worked great for me and for anyone else that has tried it. Resistance training is more effective to lose fat than cardio if you do it correctly. If you do both for only around an hour a day for three days a week, you will burn way more fat then just cardio alone.

Enter Resistance Training.

Resistance training can be anything from doing body weight exercises, resistance bands, suspension training, to even weights at home in your basement. Of course you can do resistance training at a gym, which is what most people think of when they hear about a fitness exercise program that consists of resistance training. There are many people that do not want to go to a gym or are afraid of getting too big or bulky. I can assure you that you can get an incredible workout at home with very little equipment and you are not going to get too big. It takes an incredible amount of time and effort to gain a lot of muscle and believe me, you are not going to just balloon up with muscle from the workouts that I suggest.

Resistance training will allow you to gain some muscle though, which is going to make your body burn more fat then it did without the muscle. The more lean mass that you have, the more calories you will burn in a day, just to maintain your body weight. Gaining muscle is going to make you much more efficient at burning fat as well as make your body more attractive once you lose the fat. You can design a fitness exercise program that consists of around 40 minutes of resistance training and 20 minutes of cardio training doing high intensity interval training (HIIT) on a treadmill or running outside. This is a very effective way to train which will cause your body to lose fat, gain muscle, as well as get stronger and more athletic looking.

There is no 100% right way to train or one way that will work for you forever with no changes. You should always mix things up and keep your workouts fresh and challenging. If you are doing a fitness exercise program that only consists or cardio, I urge you to give resistance training a try. If you are unsure about how to go about it or needs some ideas about what to do, check out my blog Fitness Overhaul. I can help you with any questions that you have and get you on a fitness exercise program that will have you seeing great results!

No matter what body style or how much weight that you need to lose, weight loss all comes down to three simple steps. The fitness and dieting industry try to make it more difficult that it really is so they can sell you the diet of the week or the newest magic pill that never works! If you would like to finally leave all of the hype and lies behind and learn the real way to lose weight and get the body that you deserve, check out my blog athttp://fitnessoverhaul.com. Once there, you can get a free 23 page ebook that will show you the 3 simple steps to weight loss.

Article Source: http://EzineArticles.com/?expert=Kelly_U

Gain Muscle Mass Hot Tips

2012-07-16T10:31:00.000-07:00

Gain Muscle Mass Hot Tips

By Davion Wong

(pic from: google.co.uk)

To gain muscle mass is the dream of every hot blooded male. However, if you are going to achieve all that without relying on steroids or any artificial supplements, then you would really need lots of discipline and commitment to your training and diet. It is vital that you reevaluate your schedule, and set aside time to work out in the gym and make necessary changes to your diet. We will look at some hot tips that would help you to gain muscle mass and to shape up.

1. Sodium Intake

Sodium is an essential mineral you would need to take as it encourages the growth of muscles through increasing our muscle cell fluid volume. Though it is a good water retainer which is not good for us if we want to bulk up, it benefits you by enhancing carbohydrate storage and absorption of amino acids into our bodies. Since it can increase our cellular fluid, our joint leverage is improved and hence we gain more strength, suffer lesser muscle strains, and soft tissue injuries from weight training. On top of that, sodium improves the responsiveness of our muscles to insulin.

2. Fish and Foods with Omega-3 Fatty Acids

Eating fish and foods with omega-3 fatty acids would help us to gain muscle mass indirectly. Go for fish with tons of omega-3 fatty acids, such as salmon, mackerel, lake trout, sardines, tuna and herring. Flaxseeds, walnuts, oregano, cauliflower, mustard seeds, cabbage, broccoli, brussel sprouts, tofu, spinach, kale, soybeans are all rich sources of omega-3 fatty acids. These foods make our muscles more sensitive to insulin which aids fueling our glycogen storage and entry of amino acid into our muscles. All these is done while preserving our storage of glutamine, a key nutrient for protein metabolism and preventing muscle deterioration.

3. Free Weights Training

If you are serious about wanting to gain muscle mass, keeping the right diet is not enough. You need to work on some resistance training such as using free weights like dumbbells. They would work out your ancillary muscles and build compound mass on them. Dumbbells are exceptionally useful and versatile in muscle building because of the range of motions you can carry out when using them. This also means that you can work on more sets of muscles with the same piece of equipment, and the result is of course more muscle mass gain.

4. Experimenting with Different Exercise Regimes

No one is born with inert understanding of how their bodies respond to different exercises. What works for others may not work for you and vice versa. But if you have been training for a while, you would know what exercises work best for your muscles. Experiment different exercises and techniques with your dumbbells and free weights to see which helps you to gain muscle mass best.

There are a hundred and one ways to train up your muscles to gain muscle mass. But if you are keen and want to learn more, there are plenty of sites including my blog where you can pick up some great advice on muscle mass gain especially if you have tried but failed in other exercise regimes.

This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.

Davion is a successful webmaster and author. Find out more about natural and effective tips on how to gain weight and muscle mass quickly that have benefited many skinny people at his blog http://gain-muscle-mass-weight.blogspot.com

Article Source: http://EzineArticles.com/?expert=Davion_Wong

How to Build Muscle Quickly and Efficiently

2012-07-14T08:15:00.000-07:00

How to Build Muscle Quickly and Efficiently

By John Castor

If you are thinking of hitting the gym you are probably doing it because you want to build muscle, lose weight or both. There are several ways how to build muscle. Many different sports will help you develop certain muscle groups, but what type of physical exercise is the most efficient one? The answer is definitely weight lifting. If you want to build muscle mass then there is no substitute for heavy lifting. Swimming, for example, is a good combination of muscle training and cardio, but it will only give you some muscle definition and a slender physique. Take note though, while swimming is not a good way to "get ripped", it is definitely one of the healthiest sports and I recommend it to everyone. Other sports that require lots of pure muscle power are not necessarily good for muscle building as they train strength not mass - there is a slight difference. Besides, most sports put an increased load exclusively on separate muscle groups. For example, arm wrestling would be good for arms, but would not help you to develop strong leg muscles.

However, there are certain things you have to bear in mind before starting your weight lifting journey. This article will explain you the basics of muscle building and teach you how to build muscle relatively quickly, efficiently and safely. Time is money and I am sure you are a busy person with lots of other things going on in your life, therefore you cannot dedicate each and every day to gym. That is not a problem. You can get a beautiful muscular body without becoming a "gym rat". Visiting gym every second day, at least 3 times a week should be enough for everyone to start seeing positive results after the first month. One workout should last about 1 and a half to two hours, meaning that you have to spend only about 6 hours per week working out in the gym to get the body you want.

While this might not seem like a big deal, you have to realize that you will have to put in constant effort to get the best results. Visiting the gym is only one part of the battle. You still have to follow a specific lifestyle and diet to get your muscles to grow. Muscles need to gather enough energy to develop. Therefore if you eat poorly, your muscle gain will be insignificant and eventually stop. Another important thing to remember is sleep. If you aren't getting at least 8 hours of sleep daily, your muscles will have problems growing. Contrary to the popular belief, muscles do not grow while working out. Instead you make micro tears in your muscle fibers while lifting the weights and these microtears heal up during your sleep, forming a stronger and bigger muscle fiber.

As for the workout - do not go crazy with weights and don't try to bite off more than you can chew. Warm up before every exercise and start out with smaller weights for the specific muscle group. However, do not make a mistake by stretching before weight lifting. Stretching relaxes the muscles and loosens the tendons, therefore increasing the chance of risk if heavy load is applied afterwards. Stretching is good after the workout but not before it.

When executing the exercises, study them first. Make sure you can perform the exercise with full range of motion in a relatively slow manner. You won't be able to lift as much, but proper technique will ensure that you are really working the correct muscle groups and help you avoid injury. Do not be careless regarding your health; a simple trauma can pose as an obstacle to any further physical activities.

For muscle building it is best to stick with free weight exercises. Avoid machines or use them rarely. Free weights will help you exercise the most of the muscle and build mass, which is the most important step in building muscle. Some of the basic free weight exercises are squats, bench press and deadlifts. However, when executing squats and deadlifts a proper form is extremely important. These two exercises are some of the most traumatic in the sport and can lead to very serious back injuries when performed improperly and with heavy weights. There is no reward without risk, but you can minimize the risk by being smart about it. If you can, get a spotter to watch your form and how you perform the exercises. Hire the local gym trainer for a workout or two. He will teach you the basics how to build muscle without hurting yourself.

Lastly figure out what muscle groups you will train on each workout day. Devise a plan and write it down. It will help you stay on the track and you will clearly have an idea what to do on each workout. I recommend doing one big muscle group along with a smaller one ever time. For example, mix chest with triceps, back with biceps and legs with shoulders. Do abdominal exercises for about 15 minutes at the end of each workout. Sometimes doing abs only twice per week is enough as they already get workload from all the other exercises you do at the gym. Abdominals are involved in pretty much every exercise so you will develop them no matter what. Besides, low body fat usually is the key to shredded looking abdominal muscles.

As a final note I want to inform you that big does not necessarily mean being beautiful when it comes to muscles. The keywords are developed and defined. As long as you have low body fat and at least some overall muscular development which reveals abs, chest, v-taper back muscles, arms and legs, it is quite possible that you will be considered as aesthetic by the majority of society. The common perception of the most people is that bodybuilders and very bulky guys are not what is considered to be an ideal body. To be shredded you don't have to be huge. For most guys, a year of constant and proper exercise should lead to a fit and attractive body. After then it is only a question of maintaining what you have.

John Castor writes articles on muscle building and fitness topics, paying special attention to development of a ripped and balanced body. John discusses such important topics as diet, workout regime, how to build muscle and the importance of lifestyle in fitness and muscle building. Visit John's website now and get the free guide on how to build muscles. http://www.gainmusclebuildmuscle.com

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Training to Maximize Your Muscle Fiber Types

2012-07-13T08:44:00.001-07:00

Training to Maximize Your Muscle Fiber Types

By Nick Nilsson

Knowing your personal muscle fiber make-up can be an invaluable aid when it comes to properly targeting your training program. If you're working your muscles in the wrong way, you'll be cheating yourself out of hard-earned results.

Every muscle in your body is made up of a bundle of small fibers. In each bundle, you have two main types of fibers: slow twitch and fast twitch. I will explain exactly what these are in a moment. The percentages of these different fiber types that your muscles are made of can help you determine exactly how you should train each particular muscle group in your body.

Slow Twitch: These are also known as Type I or red muscle fibers. They are responsible for long-duration, low intensity activity such as walking or any other aerobic activity.

Fast Twitch: These are known as Type 2 or white muscle fibers (divided further into A and B). They are responsible for short-duration, high intensity activity. Type 2B fibers are built for explosive, very short-duration activity such as Olympic lifts. Type 2A fibers are designed for short-to-moderate duration, moderate-to-high intensity work, as is seen in most weight training activities.

By looking at elite athletes in different sports, you can see extreme examples of each make-up of muscle fiber. At the slow twitch end is the endurance athlete, such as the marathon runner. These athletes can have up to 80% or more of slow twitch muscle fibers in their bodies, making them extremely efficient over long distances. At the fast twitch end is the sprinter. World-class sprinters can have up to 80% or more of fast twitch muscle fibers in their body, making them extremely fast, strong and powerful but with limited endurance.

How to Find Your Muscle Fiber Type:

To find the predominant fiber type in a particular muscle in your body, we need to test the repetition limits of a muscle compared to its maximum strength. Keep in mind, these limits can be altered by your training and are, therefore, just rough estimates.

First, determine your one rep max (known as the 1 RM) for an isolation exercise for that muscle group, e.g. the dumbell curl. Find the weight you can only do one rep with. You want to use an isolation exercise because any exercise that uses any other muscle groups will skew the results.

Once you've figured out your one rep max, take a weight that is 80% of it (multiply your max weight by 0.8 to get this) and do as many reps as possible with it.

- If you can do only 4 to 7 reps with 80% of your 1 RM, you have mostly fast twitch fibers in that muscle.

The reason you will only be able to do 4 to 7 reps with 80% of your 1 RM is that fast twitch muscle fibers are strong but don't have great endurance. You will be able to lift more weight but you be able to do as many reps with it.

- The ability to get approximately ten reps with 80% of your 1 RM is the typical fiber-type mix for a muscle. This works out to about a 50/50 split between fiber types.

- If you can do 12 to 15 or more reps with 80% of your 1 RM, your fiber make-up is probably mostly slow twitch fibers.

Slow-twitch fibers are not as strong but have excellent endurance. This means you won't be able to lift quite as much but you'll be able to do a lot more reps with it.

Repeat this procedure for each muscle group you wish to determine a type for (it will vary from muscle to muscle). By knowing what type of muscle fibers you have, you can tailor your training towards developing them to their maximum potential.

Though there are always differences in individuals, there are some general similarities in fiber types in muscle groups from person to person.

For example, in most people, the outer, visible muscle of the calf (the gastrocnemius) is primarily made of fast twitch fibers while the soleus (which lies underneath the gastrocnemius) has a higher percentage of slow twitch fibers.

Two more examples of this similarity between people include the abdominals and the hamstrings. These two muscle groups are both generally made primarily of fast twitch fibers.

How to Train Your Muscle Fiber Type:

When you're training with weights, your goal is to work as many muscle fibers as possible. Affecting more muscle fibers means greater gains in strength and muscle mass.

If your fibers in a particular muscle consist primarily of slow twitch fibers, in order to affect the greatest number of those muscle fibers, you'll need to train that muscle with higher reps, shorter rest periods and higher volume. This is because they take longer to fatigue, they recover quickly and they require more work to maximize growth.

Unfortunately, slow twitch muscle fibers are limited in their potential for growth so even if a muscle group is primarily slow twitch, you should definitely include some lower rep training to maximize the fast twitch fibers you've got in that muscle.

If you find you have a hard time gaining size in a particular muscle, it could be because it has a predominance of slow twitch muscle fibers. Higher reps (e.g. 12 to 15 reps), higher volume (more sets) and shorter rest periods (30 seconds to a minute between sets) can help you to maximize those muscles. This doesn't mean you should use light weight, though. You should still strive to use weights that are as heavy as possible that will cause you to reach failure in those higher rep ranges. If you don't use heavy weights, you won't give your muscles a reason to grow.

If your fibers in a particular muscle group consist primarily of fast twitch muscle fibers, you're one of the lucky ones. You'll have a much easier time building mass in that muscle - fast twitch muscle fibers have greater potential for size than slow twitch. The more fast twitch fibers you've got, the greater your ultimate muscle size can be. These muscles are most likely your strongest and quickest to develop.

To maximize your muscles with fast twitch fibers, you'll need to train with low to moderate reps (e.g. 4 to 8 reps), rest periods of around 1 to 2 minutes and a moderate training volume (too much volume will compromise recovery).

If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing on the lower-rep, fast twitch fiber training and the higher-rep, slow twitch fiber training. This will help you to develop all the fibers in your muscles, maximizing your ultimate development.

Training your muscles according to their fiber type makes sense. It will help you to get better results from your training by allowing you to more specifically target your training according to the exact specifications of your muscles.

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including "Muscle Explosion! 28 Days To Maximum Mass" & "Metabolic Surge - Rapid Fat Loss" - http://www.fitness-ebooks.com

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Best Muscle Building Workout For Fast and Slow Twitch Muscles

2012-07-12T08:19:00.000-07:00

Best Muscle Building Workout For Fast and Slow Twitch Muscles

(for Fatloss Factor click here)

By Dr. Dennis Clark, Ph.D.

Real Difference Between Fast And Slow Twitch Muscles

Slow twitch muscles are the simplest to describe. They are powerful aerobically, meaning good at using oxygen. They are called slow twitch because they are slow to fatigue, not because they are slow to contract. Being slow to fatigue makes this type of muscle fiber important for endurance. These fibers recover fast after being fatigued. Slow twitch muscle fibers are useful to long distance runners and other endurance athletes.

Fast twitch muscles are more complicated, because they are classified into three subgroups. One is the Fast Oxidative fibers, which are good aerobically and are resistant to fatigue. Another type is Fast Glycolytic, which includes fibers that are more effective anaerobically (without oxygen transfer). They are the easiest to fatigue and the slowest to recover. The third type is intermediate, referred to as Fast Oxidative Glycolytic. The fast twitch muscles are so called because they fatigue fast. However, they recover slowly after being fatigued.

These are simplified descriptions of how muscle fibers are classified based on their ability to use oxygen and on the speed at which they fatigue and recover from fatigue. Slow twitch muscles actually twitch faster and recover faster from exercise than do fast twitch muscles.

Engaging Each Muscle Fiber Type

Your brain recruits muscle fibers for force rather than speed of contraction. For this reason, slow twitch muscles are the easiest fiber type to engage. They also require the least amount of energy. In fact, if you lift weights too quickly, you primarily engage your slow twitch muscles.

Slightly more energy is required to engage the Fast Oxidative muscle fibers, and still more for the Fast Oxidative Glycolytic fibers. The highest amount of energy is required to engage the Fast Glycolytic fibers.

The key for an optimum workout, therefore, is to take advantage of what physiologists call orderly recruitment. This means engaging each type of muscle fiber in sequence, from low energy and fast recovery to high energy and slow recovery. The important factors for accomplishing this in the same workout are: 1) sufficient weight for bringing on muscle failure (i.e., the point at which you can no longer lift the weight); 2) the right lifting speed for engaging all types of muscle fibers in sequence; and, 3) the total time under load (TUL) for a particular set or muscle group.

The optimum strategy for accomplishing all of the above entails a very slow lift rate and an equally slow return rate. One extra advantage of such super slow movements is that it is easier to use good form. Fast lifting leads to jerking weights rather than lifting them, which recruits some slow twitch muscles and leaves other fiber types unchallenged.

Scientific Research

All the recommendations in this article are backed by numerous scientific studies over the past few decades. The best summary of this research is now available in a book, Body by Science, by Dr. Doug McGuff, M.D., and John Little. It is the best and most recent book on this topic. By the way, the subtitle of this book is, A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week.

On a personal note based on my experience, 12 minutes a week may even be more than you need. My own muscle building improvements have accrued very effectively on about 10 minutes a week.

Dr. Dennis Clark is a retired university professor and research scientist, specializing in natural products biochemistry and human health. He shares his expertise on fitness and health based on scientific research. Get his analysis of how to increase lean body mass through the Body by Science workout method and in his free report, How To Be Lean And Strong Without Exercise, at http://personalfitnessresearch.com/.

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