build lean muscles

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How To Build Lean Muscle Mass

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:55:00 +0000

we are going to answer the question how to build lean muscle mass. If you feel like you are spinning your wheels and are not getting anywhere in your goal to build lean muscles read on.
To build lean muscle mass you need to concentrate on the amount of weight you are lifting and the intensity that you are doing it. Lean muscle comes from working hard with high intensity and heavy weights. If you are not getting the lean muscle mass ask yourself if you are really pushing yourself.
Many people think they are working out hard when in reality they may not be maxing out their lifting. Take a look at the guy, or gal, next to you. Are you working as hard as them. I mean really pushing yourself. This is what it is going to take to build lean muscle mass.
The most common mistake people make is to work out more often and increase their repetitions. This could be giving you the opposite result. So what usually happens is a serious person will start working even harder and more often which could be helping you lose weight, but not gain muscle mass.
Repetitions are not the answer. More weight and higher intensity is. In reality what you should be doing is to work hard but for a shorter amount of time. Increase the intensity of your body building workouts, for a shorter duration, to get the lean muscle you desire.
Look at the amount of weight you are lifting and begin to add to it. Do you even know what the maximum you can lift is? This is an answer you should be able to quickly spit out. It is also the benchmark you will be using from now on to achieve the lean muscle mass you are trying to build.
The other thing to watch is how and what you eat. To build lean muscle mass you need to be eating a mixture of protein, carbs and low fat. The key is to mix it up and to eat several smaller meals a day rather than cutting back on what you eat and eating less but larger meals.
This is a few tips on how to build lean muscle mass. The trick is to work out with an intensity you may not be doing now and to increase the weight you lift. Doing this will soon have you getting the results you want

Abdominal Exercise Machines of Today

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:53:00 +0000

Do you want to have washboard abs or a six pack at the beach? So, how can we get them? We all know that a fitness program would not be complete if it does not include abdominal exercises. If you want to have a six pack stomach, you need to focus on your abdominal area by using abdominal exercises and combining your workout with a high protein, and low carbohydrate diet.
There are a number of abdominal exercise machines available today that focus and target the abdomen area. They do not do the actual exercising for the person exercising, but it just helps and assists the exercisers in a successful manner and practice of abdominal exercises. It assists the exerciser from basic warm up to ab crunches, these abdominal exercise machines would help the exerciser execute the abdominal work outs perfectly, reducing the risk of exercise related injuries, as well as the risk of muscle strain.
Among the more popular abdominal exercise machines in the market today would include:
Smart Abs-Abdominal Exercise Machine
The maker of this machine is of superior quality outdoor and sports equipment. This is the best way to get the six pack abs right at your home. This machine is designed to strengthen your abdominal muscles and your back muscles. The design is made with an auto-glide system which helps the exercisers do the workout in one easy motion. It even comes with an instructional video, so that the new users can learn how to use the machine correctly. You can do sit ups at a more challenging level, targeting the most important abdominal muscles as the target area of the entire work out routine.
This is an amazing machine that produces "washboard abs" for a lot of people just by using this fabulous exercise equipment.
The Yukon Ab Crunch Machine
This machines offers convenience and effectiveness. It features padded back support and foam handles for a more comfortable grip and hold. The seat is adjustable to suit the figure of the one exercising, so this machine is ideal for everyone and ideal for multiple users. This machine isolates the abdominal muscles, so that the exerciser can focus and target his abs while he is using this machine. You can add weights up to 200 lbs to make this machine more challenging and more effective in producing six pack abs.
There are actually a lot more abdominal exercise machines and equipment in the market today. Try searching online for the best piece of equipment to help you get in your best shape.

Fitness Equipment Gives Perfect Shape to your Body

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:52:00 +0000

Everyone wants to look smart and shaped but it is not an easy task. To make your body fit and fine healthy, nutritious diet and regular exercise is very necessary. Fitness means good physical structure of your body and it can also be achieved with the help of various fitness equipments.
There are numerous fitness equipments available in the market and you also watched different adds on T.V. or newspapers about fitness products like pads or lotions that will lose your weight in ten to fifteen days but such equipments are not useful. If you want to use fitness equipment for exercise the best method is to bring home equipments. Another option is joining a gym and you have to pay some fee for gyms.
The best option is home equipments. Fitness equipments are available in different shapes and sizes. Purchasing such equipment for your own saves your time and money otherwise you have to pay heavy gym expenditures.
While purchasing fitness equipments, you must read the fine print and ensure that the equipment you are purchasing is suitable for you or not. The next thing is cost; fitness equipments are very costly so while purchasing fitness equipment you will ask your dealer for discount if you are making cash payment. You can also purchase fitness equipments on installments and don’t forget to ask about usage costs and other set-up fees.
There are large numbers of providers of fitness equipments. You can also gain knowledge with the help of Internet and easily make comparison of quality, prices and other things online.

Bodybuilding Beginnings

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:51:00 +0000

Many think that bodybuilding is a modern day activity but it really has its roots in the ancient 12th century. India was where the first methods of bodybuilding training and related eating programs developed. Over the next 300 years, the people in India were having phenomenal success. The prototypes of dumbbells and free weights happened during this period. Weight lifting and body building found it element at the time.

Muscles and Creatine

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:44:00 +0000

A natural substance found in some of the foods that we eat is called creatine. This is usually found in red meat and in the recent years, creatine has been proven to help bodybuilders in many different areas. As a good result, it is the most popular dietary supplement used by body builders and power lifters. You can discuss the health risks of taking creatine supplements with your doctor and realize that there are benefits to upping your creatine amounts as well.
1. There is a chemical that rebuilds your muscles called ATP. Creatine will help rebuild ATP.
2. Your muscles use glycogen to fuel the anabolic process, creatine increases your ability to store glycogen.
3. Creatine is widely available in your food. Creatine is usually fount in red meats, like steak, so that vegetarians or anyone who does not eat a lot of creatine filled foods may benefit from the use of these supplements.
4. Creatine increases cardiovascular activity. When you take creatine supplements, you will most likely notice the effects of drugs in your anabolic workout. It can help your cardiovascular exercise routine as well. Creatine will assist your aerobic activities allowing you to burn more fat.
However you take it, creatine is the most important substance to building muscle. The experts are still divided on many other issues such as protein verses carbohydrates, whether or not to use pseudo-ephendrine, or even how often to work out. But the one issue where there is no division is the value of creatine in your diet or as a supplement.

An Introduction to Creatine

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:41:00 +0000

Creatine is a source of energy for muscle contraction. The body produces its own creatine in the liver, kidneys and pancreas. You get it in your diet when you eat meat or fish. Creatine is stored in skeletal muscle, the heart, brain and other tissues. THe Creatine stored in skeletal muscle is ready to be used when you exercise.
The building blocks that make up proteins are called amino acids and Creatine is an amino acid. Creatine in the form of phosphocreatine (creatine phosphate) is an important store of energy in muscle cells. During intense exercise lasting around half a minute, phosphocreatine is broken down to creatine and phosphate, and the energy released is used to regenerate the primary source of energy, adenosine triphosphate (ATP). The amount of power that you output drops as the amont of phosphocreatine is reduced, because ATP cannot be regenerated fast enough to meet the demand of the exercise. Therefore it is logical that a bigger store of phosphocreatine in muscle should reduce fatigue during exercise. Another plus factor is that extra creatine in the muscle could increase the rate of regeneration of phosphocreatine following exercise, which should mean a much faster recovery rate from the high intensity, short period exercise that Creatine is famous for enhancing.
A typical loading regime is a 5-g dose two - four times a day for a week. Thereafter the dose can be reduced to one to two doses of 5 g per day in order to maintain elevated creatine content.
There is now appears some new eviidence that taking glucose with the creatine increases the uptake of creatine into muscle (Green et al., 1996a; Green et al., 1996b). Consequently, I would recommend that creatine is taken with carbohydrate (e.g. with grape juice or Orange juice) or buy commercially available creatine supplements that have creatine combined with some form of carbohydrate, typically some form of juice.
Although many athletes cycle on or off creatine, no study has determined whether this practice promotes greater gains in fat free mass or performance than continuous use.

Whey Protein Concentrate - Is This the Best Protein?

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:39:00 +0000

When you start researching whey protein products, you will find that whey comes in three forms. These include whey protein isolate, whey protein hydrolysate, and whey protein concentrate. So, which whey is the right one to aid in your body building endeavors?
It is widely believed now that whey protein isolate is the best choice, because it is whey in its purest form. However, there are some people who do better with a whey protein concentrate. Whey protein isolates do not contain any lactose, fat, or carbohydrates. While this may be great for someone who is in good shape already, it really isn't necessarily the best choice for someone who needs to build muscle and gain a little weight as well.
In this case, the whey concentrate is indeed the better choice. Whey concentrates do have little fat and cholesterol, but also have a high amount of carbohydrates.
It is important to note that while whey isolate has about 90% pure protein, whey concentrate does not have as much pure protein. In fact, the more lactose and carbohydrates that the whey concentrate has, the less pure protein it has. A whey concentrate has anywhere from 29% to 89% protein, with the higher quality whey concentrate having the greatest amount. It is important that you read labels, and find the one with the highest level of pure protein, even though it will cost more than the other whey concentrate products.
A quality whey concentrate, however, will cost less than whey isolate products, which is a bonus for those who want less lactose and carbohydrates. Protein supplements are expensive, and not everyone can afford the high quality products. Even though there is just a 1% difference between a whey protein isolate and a quality whey protein concentrate, the difference in cost is usually pretty great.
So, how much whey protein concentrate do you need? Find out more

Whey Protein, What Exactly Is It?

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:37:00 +0000

What is Whey Protein
Whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. Whey Protein is also often referred to as the "Gold Standard" of protein as it is the most nutritious protein available.
If you're not convinced, Whey Protein is one of the 5 Basic Bodybuilding Supplements
What is the difference between Whey Protein Isolate from Whey Protein Concentrate?
Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product.
Benefits
Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. Whey protein has the ideal combination of amino acids to help improve body composition and enhance athletic performance. Whey protein also contains a rich amount of Branched Chain Amino Acids (BCAAs). BCAAs are important as they are metabolized into muscle tissues directly. Whey protein is also east to digest and is efficiently absorbed into the body. It makes very good Post-Workout Shakes.
How To Squeeze More Results Out Of Each Scoop Of Protein Powder You Take
Elevated cholesterol is another factor associated with heart disease and whey protein has been shown to reduce cholesterol in a number of animal and clinical studies. Certain bioactive components in whey protein may be responsible for the cholesterol reduction however additional research is needed in this area.
Whey protein contains many of the same components found in human breast milk and for this reason, is a key ingredient in a wide variety of infant formulas, including those for premature infants.
Side Effects
There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.

supplements

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:19:00 +0000

there are many kinds of supplements for building lean muscle mass and fat loss.

1.whey proteins

2.mega mass

3.creatine.

4.amino mass

5.ultra ripped

6.cybertrim.

7.ripped fuel.

and there are many more of suck kind for more details visit http://www.actorandmodel.blogspot.com

If you ask someone to show you their muscles they will usually roll up their sleeve and flex their bicep. But what most people fail to realize is that

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:18:00 +0000

Big arms and bodybuilding go together like Coffee and Coffee-mate, don't you think? In fact, I think alot of us (especially men) would have first grabbed a weight or walked into a gym dreaming of massive python-like arms!
However, the problem is that many think that they will be able to build great arms by performing endless bicep curls till the cows come home. Well, sorry to burst your bubble, but doing so will not create large arms. In fact, you'll be on your way to the point of diminishing returns in no time.
Here's why - Your upper arm is made up of two major muscle groups — the biceps and the triceps, and many lifters make the mistake of only training the biceps, failing to realise that the triceps only make up two-thirds of the upper arm mass. The triceps are a beautifully-shaped muscle when well developed. Surprised?
I've had friends who want bigger arms but only ask me what the best biceps exercises are. I normally end up giving them my favourite triceps exercises instead.
For good arm development, allocate a few more sets for your triceps rather than biceps. If you always start your arm training with your biceps first (almost everyone I see in the gym does this), try switching the order. Train your triceps first before you train your biceps.
Though you should always strive for a balance of all muscle groups, trust me when I say that if your biceps development are weaker but if you possess well developed triceps - your arms would still look spectacular! The same can't be said for the reverse.
The bottomline? If you want big arms, get big triceps!

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders wa

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:16:00 +0000

If you ask someone to show you their muscles they will usually roll up their sleeve and flex their bicep. But what most people fail to realize is that the tricep muscle; the horsehoe shape muscle on the back of your arm makes up two thirds of the arm. To build balanced arms you need to train all the muscles of the arms, biceps, triceps, brachialis, forearm flexors and extensors.
Below is an effective arm workout that allows you to train arms on a separate day. This will allow you to train them with the uttermost intensity while using heavy weight. Make sure to stay within 4-6 reps, lows reps and heavy weights is most effective for muscle growth. If you train arms by themselves, make sure to space rest days between arm day and your back and chest workouts, when your arms are worked as secondary muscles.
Biceps
Straight Barbell Curls -3 sets
Alternate Dumbbell Curls-2 sets
Triceps
Lying Tricep Extensions -3 sets
Cable Pushdowns- 2 sets
Forearms
Reverse Curls- 2 sets
Wrist Curls- 2 sets
Make sure to stretch the muscles of the arms after your workout to aid in recovery and remove lactic acid from your muscles. To stretch your biceps hold both arms straight out to your sides fully extended forming a straight line from your shoulders, pointing left and right. Slowly stretch outwards and rotate your arms slightly. To stretch the triceps hold each arm overhead and bring your fist down behind your head feeling the stretch in the belly of each tricep muscle on the back of your arm. To stretch the forearms hold each arm straight in front of you and slowly pull back your hand in the opposite direction feeling the stretch in your forearms.

When you are working out, one of the first things you want to do is build chest muscle. There are two things that you must do if you want to build che

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:14:00 +0000

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.
The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.
Yes, you can develop bigger, more cut arms with minimal time invested in the gym.
Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.
1. Stick to multi-jointed exercises.
When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.
A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.
2. Boost up your intensity.
In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.
3. Limit the number of arms sets.
This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.
A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.
You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.
4. Train your triceps.
The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.
Make sure you focus on increasing your intensity during the minimal sets you perform.
5. Get adequate rest between training sessions.
This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.
Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.
I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.
Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.
Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested

How to Build Chest Muscle

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:10:00 +0000

When you are working out, one of the first things you want to do is build chest muscle. There are two things that you must do if you want to build chest muscle. The first is to focus on all the parts of the chest. The second is to train all the way to muscle failure.
Your workouts need to include exercises to train the upper chest, the lower chest, the inner chest, and the outer chest. Because of this, you can't focus on just one exercise to build chest muscles. Instead, you need to do a combination of exercises. Presses are a great chest exercise, but you need to also include crossovers and flyes in your exercise routine. Exercises to rotate in your routine include wide grip bench presses for your lower pecs, bench presses with a narrow grip for your inner and upper chest, the decline bench press for working both the inner and lower pecs, low or high cable crossovers for your inner chest muscles, and dumbbell flies to build your inner chest muscles.
Exercises that focus on all the parts of your chest are a good start, but if you don't train until you reach muscle failure you'll never build the chest muscles that you desire. To get to muscle failure, you need to get to the point where you can no longer do the exercises. Ideally, you'll have a training partner who can help you work through the halfway point and get to total failure.
If you don't keep the proper form, it can be easy to injure yourself when you are training in this manner. Do things correctly if you want to build chest muscle. An injury can set you back. Another thing that will slow you down is cheating. When doing your routine, your muscles should be doing all of the work. Don't let gravity help you when your lowering your bar. Use the same control on the downwards motions as you do when you are lifting.
Finally, you need to do more than exercise to build chest muscle. Get the rest that you need and don't strain the same muscles daily. Drink plenty of water every day. Eat the right foods. You'll need plenty of protein, but don't skimp on the vegetables, fruits, and whole grains to get the energy that you need to complete your workouts. If you train right, eat right, and rest right, you'll build chest muscle with time.

The Best 3 Muscle Building Tips

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:08:00 +0000

You can build muscles easily with dedication and commitment. Commitment is the real key. However, even if your drive is right sometimes your technique can be drastically wrong. Here are some muscle building tips to ensure that you don't fall into the traps that many tend to trip over...
Focus on total muscle growth, not just arms and stomach muscles - It is vital that to look muscular that you train every single muscle group - not just the ones you want to see most improvement on. When you realize this and follow the advice then your muscles grow as a whole, your body fat reduces and you start to look bigger and fitter. If you only focus on one or two groups then you don't lose the fat that covers up your muscles over your body.
Make sure that you do your weights correctly - I can see the scene, you're in the gym working twice as hard as some other guys and you see half the gain that they see. They're in the gym for 45 minutes each day and you're there for 3 hours. Why are they seeing so much improvement and you're not? Because you're working too hard and you're technique with each exercise is wrong. Make sure you get it right or you're just wasting your time!
Eat well and sleep well - When you rest your body recovers and muscles rebuild bigger and stronger. If you over work or eat the wrong foods then you're setting yourself up for failure. Make sure you have regular diet and sleep patterns and that you eat and sleep enough. Otherwise you're putting in more effort and seeing less results.

How To Build Chest Muscles Quickly

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:07:00 +0000

Do you want to learn how to build chest muscles in a way that will produce impressive gains in a matter of weeks? Are you willing to put in the time and effort to produce an awesome chest?
The truth is you can make impressive gains in a short amount of time in building up you chest muscles. If you follow the simple steps that bodybuilders have used to pump up their chests you can have similar results.
In this article, we will take a look at some of those key steps to building up your chest muscles. We will examine the different areas of the chest and show why it is important to exercise each section specifically.
We will show why it is vitally important to exercise to failure if you want to maximize your chest gains. And we will discuss the importance that the eccentric phase of each exercise plays in building your chest muscles.
In order to achieve the maximum gains in building your chest muscles, it is important to concentrate your lifts on specific areas of the chest. For our purposes, the chest can be broken down into four specific areas. These areas are the upper chest, the lower chest, the inner chest, and the outer chest. We will need to set up an exercise program that targets each of these areas.
To build up the upper chest, you should include inclined bench presses, overhead dumbbells presses, and inclined dumbbell flies in your workouts.
For the lower chest, try declined bench presses, dips, and declined dumbbell flies.
For your inner chest, do dumbbell flies and dumbbell crossovers.
And for the outer chest muscles, you will need to do bench presses and dumbbell flies.
Including all of these exercises in your chest workouts will let you workout all the specific areas of your chest. By following this thorough chest program, you should start to see results quickly.
In order for you to get the best results, you will need to perform each exercise to failure. You need to continue each exercise until you are unable to complete that one last rep. Working to failure stresses your chest muscles and causes your body to respond. Your body will sense the need to send more nutrients to your chest. It will repair your chest making it bigger and stronger. Exercising to failure is a key to quickly unlocking huge chest muscle gains.
You also need to control the weight during each exercise. Lift the weight with a controlled motion that negates any momentum. This way you are working your muscles all during the lift. It is especially important to control the weight during the eccentric or negative phase of the movement.
You might want to try a four count motion during the contraction, two counts at the completion of the contraction, and four counts during the negative part of the lift. This count system should help you to avoid any sloppiness during your lifts.
In this brief article , we have looked at some of the keys that will allow you to quickly and correctly build chest muscles. We have shown the importance of concentrating on specific areas of the chest.
We have discussed why you need to exercise to failure in order to rapidly build up your chest. And we have shown why proper form during the contraction and negative phases of each exercise is essential to massive chest gains.
However, we have not been able to discuss other important aspects of successfully building chest muscles. We have not looked into the roles proper nutrition and proper rest play in a successful campaign to build a massive chest and overall body.
Following the keys outlined in this article should be of great benefit in your quest to build chest muscles quickly. If you follow these steps and continue to educate yourself on the proper steps to building your body, you will make impressive gains faster than you can imagine.

Best Chest Workout

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 22:05:00 +0000

The chest is the most attractive organ on the male body. Women have stated in surveys that a man's chest is the one thing which can be the deal breaker for sex appeal. A chest that is firm and flat and has perfectly developed pectoral muscles is a goal of most men especially if they have excessive chest fat. A substantial amount of the male population has excessive chest fat that makes their chest look round and puffy. This is definitely not good for the sex life.
There are three alternatives to eliminate chest fat: have the fat removed surgically, take pills to burn chest fat or a focused fitness workout for chest strength, and muscle gain. Obviously, the best option is a focused fitness workout program for chest strength and muscle gain.
Start with push-ups for a great fitness workout to get rid of chest fat and achieve muscle gain and strength. You are not exactly going to bulk up but your chest will get flatter and firmer as you start to achieve muscle gain and strength. Be sure to alternate from straight pushups with your feet elevated to hand push-ups for a complete chest workout.
The next step in your total fitness workout for muscle gain and strength is the dumbbell chest press. Men that have excessive chest fat have to make sure not to bulk up since the goal is to get rid of chest fat and not add muscle that will sit on that fat.
The next two steps in your total fitness workout for muscle gain and strength is the chest press with barbells and the chest flies. If you do not want to do all of these the most important one is the push-ups for the best chest workout for fitness, muscle gain, and strength.

How To Get Ripped Fast!

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:53:00 +0000

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, have a well defined six-pack but most importantly, you must be ripped and shredded to the bone! If you do not know how to get ripped fast than we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.
Determine Where You Are Starting Before You Start To Get Ripped
If you do not have the ripped body of your dreams than you are either one of two people:
1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.
2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.
To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You can not be ripped if you are lacking muscle mass or lacking muscle defintion. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition and cardio.
How To Get Ripped With Weight Training
Skinny guys should train less than 45 minutes each workout.
Skinny guys should focus on only compound movements and no isolated movements.
Skinny guys should focus on getting stronger by 5% every two weeks.
Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
Skinny guys should have there body parts split up into a maximum three day program.
Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
Bulky guys can incorporate more isolated movements for caloric expenditure.
Bulky guys should still maintain there strength which will ensure no muslce loss.
Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
Bulky guys can spend more time per muscle group and split there body parts over 5 days.
How To Get Ripped With Nutrition
Skinny guys should be eating about 15 x there current body weight in calories for muscle mass.
Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
Skinny guys should be eating at least 2x as many carbs as proteins.
Skinny guys should be getting high quality fats with each meal.
Skinny guys should be getting extra calories through workout nutrition drinks.
Skinny guys should have there largest meals at breakfast, pre-workout and post-workout.
Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes and rice.
Bulky guys should be eating about 10 x there current body weight, in calories, for fat loss.
Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
Bulky guys should only eat healthy fats like flax oil, olive oil, nuts and avocado's.
Bulky guys should only consume liquid carbs during the workout.
Bulky guys should consume carbs only in the form of veggies and fruits.
How To Get Ripped With Cardio
Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
Skinny guys should keep there cardio workouts as far away as possible from there weights.
Skinny guy should keep there cardio workouts less then 20-30 minutes.
Skinny guys should do cardio no more than 2 - 4 x a week.
Skinny guys should perform cardio on a full stomach.
Skinny guys should have a protein-carb workout drink ready after the workout.
Skinny guys should avoid long, endurance style training.
Bulky guys should do there cardio immediately after weights.
Bulky guys should do a mixture of long, slow cardio and interval cardio.
Bulky guys can do cardio up to 7-10 x a week in extreme cases.
Bulky guys should do cardio on a empty stomach for quicker fat loss.
Bulky guys should sip on a protein drink to avoid muscle loss.
There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

Ripped Abs - How to Quickly Get Ripped Abs

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:43:00 +0000

The very idea of getting ripped abs quickly seems like at best far fetched and at worst to be simply impossible. Ripped abs take time to achieve for those who are unhealthy and overweight, but can come quite quickly for those in shape. By following the tips set forth in the following paragraphs you can quickly get ripped abs and be looking your best in absolutely no time at all!
Optimize Your Diet
By doing very simple things like limiting the energy in your diet (i.e. foods high in fat and high in sugar) you can expend the energy you need to overcome your weight. Make sure that your portions are not too large and you are eating in small portions throughout the day to keep your metabolism going. Drink plenty of water during the day to make yourself feel a little bit fuller and your ripped abs may come quicker than you think. To put it simply, optimize your diet by eliminating what you don't need and be smart about what you do eat.
Focus Your Toning
Most people understand that getting ripped abs mean that you have to be in shape first, but what comes after getting into good overall shape? That's exactly right, toning your muscle is where you move to next, but make sure you are fitting in exercises that focus on your abs or ripped abs will be nothing more than a pipe dream. Do plenty of sit ups, crunches, V-ups, leg lifts, and jackknife sit ups in addition to any others you can find that will make your abs burn!
Take Your Supplements
Your multivitamins and minerals are very important to helping your muscle toning and diet optimization go to all the right places. Consider a simple glucosamine supplement to help your joints make it through the exercise process and take vitamin C and E to keep your general health up in the best possible way. These supplements help control your toning and enhance your metabolism so it becomes possible to have well defined, or, ripped abs.
Remember that ripped abs will absolutely not come easily, but following these tips will put you in the best possible situation to get ripped abs quickly!

2 Ways of Burning Fat and Building Muscles

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:37:00 +0000

Obesity has been commonly seen in people today. People are born to be lazy, hence many people especially females often choose to buy pills or herbs that can help to lose weight. I personally without offend, feel that perhaps regular exercise is the best way to burn away unhealthy fat and build up muscles comparing to eating pills. Burning fat and building muscles at the same time is actually not tough at all. Here, I will share you 2 ways of burning fat and building leg muscles which are suitable for both guys and girls.
Jogging (For irregular joggers)
Regular jogging is actually a healthy exercise. I know that people today will not have much time for doing exercise simply because too tired after coming back from work, however, the type of jogging I am introducing to you will be fun and easy.
If you never or hardly jog, I suggest that whenever you jog, jog with some friends or your beloved ones. I don't recommend to jog alone as it may end up that u will give up in the mid way. But if jogging with friends, I promise you that you will finish the journey more easily than you think. Why? It is a kind of psychology effect. When one of you feel tired in the middle and cannot continue, another will give encouragement by saying "hey look, we are going to finish soon, c'mon man, we have a little more to go, lets finish it together..." Such motivation will always keep the weaker ones grow stronger and continue the journey till the end.
Besides, I also suggest that when jogging, talk more. I know some may not even have the strength to finish the journey, but talk more allows you to train your lungs and it may make the whole journey fun. Maybe you will not believe, based on my experience, those who talk more during the jogging will finish the journey faster and less tiring. Try it, it really works =)
For the program, you can jog every 2 days or 3 days. Depend on how much effort you want to put in to keep yourself healthy. If you are tired, maybe jog 15~20 min a session with slow pace will be nice. However, this is not enough to keep u slim and build up your leg muscles as well.
Jogging (For regular joggers)
Different people have different ways of jogging. Distance, speed, breathing momentum and the height your legs used to lift are the key of training. Here, we will only focus on distance and speed, we will cover the rest on my next article. If you want to train yourself to have better stamina or your purpose of jogging is to burn fat and build muscles, run with explosive speed until you cant run, then switch to a slower pace before you stop totally. Run fast again for 20 secs and slow down for 20 secs and maintain it for 5-7 times before you totally stop to rest. In the end of your session, you should feel very tired and hardly stand up, if you don't have such feeling, means that you are not fast enough, or maybe you can adjust the 20 secs to be 30 secs our longer, depends on how long you can afford.
I am a helpful person and a personal gym coach. I like to help others to make their dream come true. Seeing so many people who are skinny or obese can successfully transform to a healthy strong bodyshape under my guidance, I am more than happy than anyone else.

SIX PACS IN A WEEK

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:36:00 +0000

Are you trying to find a way of getting the perfect six pack abs in just a week? Maybe you have some reunion coming up, or maybe some outdoor social event that involves a pool. The sad truth is that reaching this goal is impossible in a week. The process of shaping your body, and those perfect abs, will take dedication and a consistent routine.Do not be discouraged by this fact. The truth is that if it were that easy then everybody would have those prefect abs that you seek. The abs will appear when you build up the abdominal muscles and reduce the body fat that is covering them.To make those abs appear there are two things that need to happen. The abdominal muscles need to increase in size, and the fat that is covering them needs to go away. The amount you are overweight will play a role in how long it takes, if you are not overweight and do not have much belly fat then you may not have to loose weight at all, just build up the ab muscles with strengthening exercises.Out of shape people will find that it is more difficult but not hopeless. You will need to establish a regular routine and stick with it. You should plan for the longer term. Also, consider a diet that is low in fatty foods and to include some aerobic exercises in your workouts.This will not happen overnight, but with exercise and a healthy diet, you will have those perfect six pack abs before you know it.

GET SIX PACK ABS LIKE WARRIORS

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:35:00 +0000

If you want to get the same kind of abs that the actors who played the spartan warriors in the movie 300, you'd better read this article all the way through because if you miss any of this info, you will not have those kind of abs. The reason is simple: most people, and you are probably included, don't do the right things in order to get the kind of abs the 300 movie actors had.The reason is that the information most people have is completely false. That's why you see people do endless sit-ups at gyms everywhere but still remain light years away from having abs like the 300 movie cast.The secret to getting these kind of abs was in fact staring at you right in the face throughout the movie, only you were probably too involved in the special effects to notice it. Did you see how well the 300 Spartan warriors were built? I mean, they not only had a popping six-pack each, they also had massive upper and lower body lean muscle tissue. And that's where the secret to getting the 300 movie abs really resides: it's all about the overall lean muscle tissue you have.You see, getting abs is mostly about body fat. If you get your body fat down to a certain level, you abs will show. Having more lean muscle tissue means that you're burning more and more calories with each passing second. That's why in order to get abs, you need to spend more time developing your entire body, and not just working on your abs. This will lead to a reduced overall body fat, lower belly fat, and will get you the abs of the 300 movie cast.So next time you go to the gym, make sure to work every part of your body and not just your abs. It'll help you to develop abs like the 300 warriors of Sparta.

HOW TO GET SIX PACK ABS WITHOUT SITUPS AND CRUNCHES

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:33:00 +0000

Do you want to learn the right way to get 6 pack abs without sit ups and crunches? You probably think that sit ups and crunches are not going to do very much to help you get the abs that you want, and you are absolutely right! These traditional spot training exercises were once believed to be able to give ripped abs, but they are only making our stomachs stronger and not necessarily effective in melting our stomach fats.1. How Can You Get 6 Pack Abs Without Sit Ups And Crunches?Traditional abs exercises that isolate your stomach's muscle groups are not effective in helping you get 6 pack abs. It is a huge myth that most beginners make, and this is why you see many people training their abs all day long with no success.You will still need to do exercises, except that they are different from crunches. The right exercises should target your whole body instead of just your stomach. They are total body abs exercises that cause you to lose fats throughout.2. The Keys to Training for Ripped 6 Pack AbsThe most crucial factor to get 6 pack abs is to use the right strength training methods, followed by proper nutrition and correct interval cardio training. Always remember that exercises which make you lie on the floor and do a lot of crunches are not useful for helping you get great abs. The key is to perform effective compound abs exercises.3. Examples of the Most Effective Ab ExercisesThe best exercise would have to be mountain climbers. This is the one whereby you start in a pushup position, and put one of your knees to your chest. Then, put your legs back to their original positions. Next, put your other knee to your chest and alternate this movement. It is one of the best overall fat burning exercises.Another good one would be squats. Squats can surprisingly cause your abs to work a lot, and you have to try it to believe it. On top of training your abs, your thigh muscles will be worked hard. Since your thigh muscles are one of the largest muscle groups in your body (with the others being your chest and back), your body will burn a lot of fat when you work your thighs.

WANT TO GET SIX PACK ABS IN 20 DAYS ?

noreply@blogger.com (buildleanmuscles) — Tue, 17 Jun 2008 21:30:00 +0000

Are you desperate to get 6 pack abs quickly? I know exactly how to do it, as I have personally succeeded myself after finally discovering many truths about ab training. Firstly, you must be willing to commit and do whatever it takes to get the six pack abs. This article will lists the most important aspects that you have to get right if you want to have any chance of getting your 6 pack.1. Build Up Your Lean MuscleThe most important thing to do is to lose the layer of stomach fat covering the abs. Cardio alone is not going to help much. The best way to do this would be to raise your body's metabolism throughout the day, and you need to build up lean muscle to accomplish that. Lean muscle can be built by doing strength training with weights, but they don't necessarily have to be very heavy unless you want to get big. Always remember to consume some form of protein after your workouts.2. Eat More Of The Right FoodsTry not to eat too large quantities of food per meal. It would be good if you can divide your daily 3 meals up into 5 or more smaller meals each day. This keeps your metabolism high throughout the day, burning your body fat even when you are not working out. Also ensure that your meals contain a good mix of fiber, protein and healthy carbohydrates like vegetables and fruits.3. Do Ab Exercises, But Don't Overdo ThemMany people misunderstand ab training and tend to overdo them. It is a necessary step but not the only step, which most people seem to think so as I see people just doing their crunches all day long without much success. Ab exercises are useful for strengthening your abs, but almost useless when they come to fat burning.Also, it does not mean that the more reps you do, the faster you will get six packs. The ab exercises you perform must provide enough resistance to your abs, which means that if you have already done many crunches before, it is time to move on to more challenging ones like hanging leg raises.