Bodybuilding Workouts For Fast Mass

If building muscle mass is your goal, nothing is more important to the process than effectively structured growth stimulating workout. If you don't spend some time to piece together growth stimulating workouts before you go to the gym, then your just setting yourself up for failure. In this article, I’m going to walk you through a proven workout structure that’s really extremely effective and will allow you to kick start lean muscle growth without over training your body in the process. In order to have an effective growth stimulating workout, there are a few things that your workouts need to accomplish. Effective muscle building workouts incorporate a variety of compound exercises in a way that forces your muscles to move out of their comfort zone every time you hit the gym. This constant pounding from your serious workouts is what sends the signals to your brain that it needs to start packing on more new muscle mass in order to prepare for the next workout. Without over-training any of the muscle groups on your body, here's how I like to structure my workouts for maximum muscle growth Start of with the clear understanding that you will Only be training each of your muscle groups 1 time each week. This will ensure that your body has enough time to recover and rebuild in between workouts. Next decide how many you can fit in each and every week. I personally like to fit in between 2 – 5 workouts every week, but it really just depends on how busy I am at work that week. If you really want to gain muscle mass fast, then then you need to target a minimum of at least 3 workouts a week. If you can’t make it to the weight room more than 2 times each week, then you’re body's just not going to be able to pack on muscle mass consistently . Once you've got a solid idea of how many visits to the gym you can fit in each week, you need to split up your body parts so that you are hammering different muscle groups in each training session. I like to structure my workouts so that I am training my legs, back and triceps and my chest and biceps on a 3 workout a week schedule or quads, chest and biceps, back and shoulders, glutes and triceps on a 4 workout a week schedule. Each of your workouts should last no longer than 60 minutes max. This is more than enough time to get into the gym and really stimulate some serious muscle growth in an effective way and then get out of there without taking up too much of your time in the process. In order to make this happen efficiently, you’ve got to draw the line on the number of training sets in each of your workouts and you’ve got to stick to your prescribed rest intervals. If you take this bodybuilding workout advice and run with it and you implement what you've learned, then you will be able to pack on some serious muscle mass in very little time!

Bodybuilding Workouts For Serious Muscle Mass

Are your bodybuilder workouts designed properly for stimulating muscle tissue? Even though most people think they've designed solidweight lifting workouts that will help them gain new muscle mass, most of the time they wind up piecing together a long training session that forces them to stay in the gym for 2 -3 hours at at time. Today I'm going to shed some light on just how long your bodybuilder workouts should be for maximum effectiveness. hopefully I can convince you that it's possible to actually spend less time in the gym, build more muscle mass and get you back to your life as fast as possible. In order to build muscle tissue, then you need to provide stimulation to your muscles in the form of intense weight lifting workouts. With that out of the way, it is certainly possible to get into the gym and bang your way through a seriously effective weight lifting workout in a little less than 60 minutes. While the standard yawn inspiring 60 - 180 minute bodybuilding workouts performed at a snails pace may be ok if you have no life outside of the gym and a desire to over complicate the whole muscle building process. There is a much more effective way to train for muscle size and strength! If you subscribe to the thought that more is better, you may be happy to discover that that's not the case when it comes to gaining muscle mass. If you want to make the most out of the time that you spend in the weight room by activating new muscle growth and taking advantage of your body's natural muscle building hormones, then you need to take a less is actually more approach to structuring your bodybuilder\bodybuilding training sessions. I really like to keep my muscle building workouts a little less than an hour of intense effort. I find that anything much longer than an hour it usually causes me to lose focus on my workout and typically leads to an ineffective workout. I like to get into the weight rooms, get on with my bodybuilder workout and get back to my everyday life outside of the weight room as fast as possible. While some trainers and experts claim that 30 minutes is just not enough time for a full muscle building workout, I disagree completely disagree. If you're performing your growth stimulating workouts with the appropriate level of intensity, the very same level that is required to stimulate muscle growth, then you just won't be able to get through any more than 30 minutes of dedicated effort. Listen, there really is no totally "ideal work out time set in stone for everybody. Some people gain muscle mass by training 1 day a week, while others need to hit it 4 - 7 times. Just take the time to find out what works best for your body by trying out a structured approach to your muscle building workouts. The duration of your muscle building workout is a constantly moving target just like every other variable in your Take the time to figure out what works best for your body, then get to work implementing your training approach. With some dedicated effort and a well designed plan, you should begin to pack on muscle mass and strip away fat quicker than you ever though possible.

» View Full BodyBlog Post

Gain Muscle Mass Faster Than You Ever Thought Possible

If you think you might like to gain muscle fast, then it's critical that you understand how to lift weights to spark muscle growth. When you're just starting out with your bodybuilding program, you really can get away with a lot of bad technique, but after your body starts to adapt to your training program by gaining strength and building some muscle, it can be tough to push past the early success and and gain even more new muscle mass. If you want to gain muscle fast, one of the biggest things you can do is to design your training program around building a solid level of strength. While a lot of guys completely disregard strength training complaining that it won't really help you gain muscle mass, what they fail to recognize is that incrementally bumping up your strength will give you the ability to train with heavier weights. As you keep bumping up your weights, you will begin to generate more muscle growth. If you have your muscle building diet well organized, you will begin to build muscle mass at a decent rate. How To Build Muscle Quickly If you're just starting out on you journey to, limit yourself to only 4 weight training workouts per week. Believe me I know that it can be tempting to go to the gym every single day, but training too much will not help you pack on any more muscle tissue. 3 – 4 free weight based workouts per week will allow your body some time to rest and recover between workouts. beginning weight trainers often have a very hard time wrapping their minds around this, but the bottom line is that if you really want to pack on muscle mass, it's vital that you learn to allow your body the time it needs to completely recover between training sessions. Next you’ll want to make sure and limit each of your muscle building workouts to 30 - 60 minutes max. This is adequate time to fit in a nice and intense muscle mass stimulating workout. A lot of guys think that they need to be wasting a few hours at a time in the gym, but it's just not the truth. If you learn how to focus your attention on your workout and completely ignore all of the distractions all around you, then you can finish your workout quicker than you ever thought you could. After you get your workout duration all lined out properly, you will want to make sure and train each of your body parts no more than one time each week. This will let your muscles fully regenerate by allowing for 7 full days of recovery time between training sessions. Not only will your body feel a lot better, but they should be able to get a lot stronger with a full week to rest. After you’ve been training for a little while and you have a decent base of strength and endurance to work from, then it’s ok to experiment with training each of your body parts more than 1 time each week, but not in the beginning You will also want to make sure to train no more than 2 body parts per workout. If you're weight lifting workouts are only 30 - 60 minutes, you'll have a hard time fitting in a complete warm-up and any more than 2 body parts. combine your body parts together in a way that will give you the ability to train with weights that are as heavy as possible. It's a great idea to combine body parts that work hand in hand with each other, but do not need a huge amount of energy to support within the same workout. This will allow your to train with very heavy weights for each muscle group. Here’s how I like to group muscle groups for maximum muscle growth. I would train my chest and back one day followed by my delts and traps on another day, my quads and glutes on another day and my arms the next. Just make it a priority to implement each of the weightlifting tips outlined above into your fitness program and you will build muscle size naturally while increasing your strength as well. Over time these easy weight training tips can lead to more muscle growth than you ever thought possible.

» View Full BodyBlog Post

Weight Loss Systems Advice

If your goal is to uncover the best , it it will really help if you completely understand the things that contribute to a healthy weight loss plan. With a few thousand different weight loss outlines hitting the market every year it’s not easy to find the better systems from the less effective ones. In this article, I’m going to show you a few of the things that need to be present in any weight loss plan in order for it to be effective at natural and sustained fat loss. If you want to lose weight naturally, the most important factor that should be included in any fat loss plan, is some type of food journal. While certainly not revolutionary or groundbreaking, food journals will allow you to be able to monitor the total number of calorie that you are eating and help you create a negative calorie balance that will allow you to lose fat. In my opinion this is the single most important factor when it comes to weight loss. If you consistently eat too many calories then you just won’t be able to drop any weight, and you may even start to gain fat. That said, if you make a habit out of eating too few calories, then your body will not get the nutrition that it needs in order to maintain normal body function. If you get into the habit of tracking what you eat each day, you should be able to make intelligent decisions about what you are putting into your body. The next thing that your weight loss system needs to be addressing is the amount and quality of the restful sleep that you are getting each night. At this point almost everybody is aware that high quality sleep is an important part of the weight loss process, studies conclusively conclusively link lack of high quality sleep with an increase in body fat storage. It’s hard enough to lose weight, so there’s no sense in making the process any more challenging than it has to be. I like to teach people to get somewhere around 6 –10 hours of uninterrupted sleep every night while they’re on a weight loss system. Another important factor in losing weight is working in some sort of workout routine into your weight loss system. While you can lose weight by simply eating less, there is a point of diminishing returns where you simply will not be able to cut any more calories. The best way to to keep creating a calorie deficit when this happens is to burn more calories through some sort of regular exercise program. Don’t feel like you have to do anything overly advanced here, just try to fit in 20 – 30 minutes of weightlifting, 2 – 5 times a week. Typically that’s enough exercise to start burning some calories and start losing body fat. Just take these simple tips and see if the weight loss system that you’re currently performing incorporates each of them. If not, it’s a safe bet that the weight loss program may not be as effective as it otherwise could be. Also keep in mind that you can very easily piece together your own weight loss system if you can’t find one that looks good to you.

» View Full BodyBlog Post

The Best Ab Exercises For A Slimmer Waistline

A bunch of women and men are searching the web hoping to uncover best 6 pack ab exercises to help them get ripped abdominals. While it’s certainly true that you need to construct ab work outs that give you the opportunity to focus on the different muscles in your abdominal region, hopefully most people know by now that the only way to get awesome six pack abdominals is to work off ab fat and focus on lowering your overall body fat levels. Of course it would be wonderful to believe all of the infomercials and ads put together to make us believe that there is a quick fix, the truth is that no ab cruncher equipment, fat burner pill or abdominal exercise (good or not) can take the place of hard work! Before we go any further put all of your day dreams about electro-stimulation shock equipment and cheesy abs rollers out of your mind. If you want six pack abs, you're going to have to get down to work by putting the effective abs exercises listed below to use! There really are a lot of good exercises that target the muscles in your abs efficiently, so it’s challenging to cut down the list to just a couple of what I believe to be the top abs exercises. In order to put this list together, I chose abs exercises that put the emphasis on some of the major muscles in your abs, while still requiring effort from the other accompanying ab muscles. So that you’re able to train all of your abdominal muscles in one quick workout without having to get creative with your workout. The Top Ab Exercises For Your Rectus Abdominous 1. Hanging Leg Raises 2. Hanging Knee Raises 3. Hip Thrusts 4. Weighted Crunches 5. Weighted Decline Crunches 6. Cable Crunches The Number 1 Abs Exercises For The Obliques 1. Saxon Side Bends 2. Russian Twists 3. Exercise Ball Side Crunches The Top Abs Exercises For The Transverse Abdominous 1. Stomach Vacuums If you understand that you’re going to have to learn how to burn fat at the same time you begin your ab workouts, then you’re going to have a great chance at developing a six pack. Just take a a couple of the effective abdominal exercises listed on this page and work them into your ab workouts. This will ensure that your abdominal training is effective, complete and target all of the muscles in your mid section at the same time.

» View Full BodyBlog Post

Optimal Bodybuilding Workouts Duration

Are your bodybuilder workouts structured appropriately for forcing new muscle growth? While most guys think that they've put together efficient body building workouts that will help them pack on muscle mass, most of the time they wind up designing a never-ending workout that requires them to stay in the gym for 1 - 2 hours at at time. The main focus of this article is to lay out exactly how long your muscle building workouts should be if you really want to stimulate lean muscle growth. My goal is to convince you that it is realistic to spend less than an hour in the gym, gain more muscle mass and get you back to your everyday life as easily as possible. It's a well-known fact that if you want to build muscle mass you need to blast your muscles hard and heavy with heavy and intense free weights workouts. With all of that out of the way, you can certainly get into the gym and bang out an effective bodybuilder workout in under 60 minutes. The typical long and drawn out 60 - 180 minute muscle building workouts performed at a tortoise's pace can be effective if you've got no life away from the gym and a sincere desire to make the muscle building process more difficult. With out a doubt, there is an easier way to stimulate new muscle growth! If you believe that more is better, you may be very caught off guard to realize that that's not always the case when it comes to building more muscle mass. If you want to get the most out of your time in the gym by forcing more muscle growth while simultaneously taking advantage of your natural muscle building hormonal window of opportunity, you definitely should take a different approach to designing your muscle building workouts. I personally like to limit my to under an hour of all out effort. Anything much longer than 60 minutes forces me to lose my focus quickly and ultimately leads to a far less efficient workout. I definitely like to get into the gym, get on with my bodybuilder workout and get back to my life outside of the gym as quickly as possible. A lot of trainers claim that 60 minutes is not nearly enough time for a complete growth stimulating workout, I disagree. If you are plugging away at your muscle building workouts with the appropriate level of intensity - the exact same level that is required to force new muscle growth, then you won't be able to get through any more than 20 - 60 minutes of dedicated body building effort. The point of the matter is that there really is no totally "ideal training time set in stone for everybody. A lot of people by training 1 day a week, while others need to put in more workouts than that. You need to find out what works for you by incorporating a well structured approach to your weight lifting workouts. The length of your weightlifting workout is a constantly moving target just like each one of the variables of your bodybuilding workouts. The Intensity of Your Workouts Workout duration How Often You Hit The Gym Rest intervals between sets All of these components will adjust based on your specific goals. During certain phases of your free weight workouts, you may be going over an hour of training, while other phases only require 10 - 15 minutes of effort. Put in the time to figure out what approach give you the best result, then get to work implementing your training approach. With some intense effort and a solid well thought out plan, you should start to gain lean muscle mass and get rid of fat quicker than you ever thought you could.

» View Full BodyBlog Post

Gain Muscle Mass

If you’re ready to quick and naturally, then you need to get a real understanding of how the muscle building process fits together. There are a ton of guys who who desperately want to pack on some new muscle mass, not many of them have invested the time to really develop a plan for what they are doing. For every person I see who has things under control in the gym and with their muscle building diet, I see a few thousand who seem to really not even have a clue. If you really want to pack on some muscle mass quickly, then you need to have an organized program to lean on. Today I’m going to uncover the things that are critical when it comes to gaining muscle size and show you how to create an easy plan for gaining muscle size easily. If you really want to bulk up quickly and naturally, then all you need to do is commit creating your own custom muscle building plan based on the information below. The first step in creating a muscle building plan is to sit down and think through your commitment level to the process. Almost every guy I come across will say that they really want to build muscle size, hardly any of them are really willing to put in the time and effort to make it happen. Before you start to think about hitting the gym, you need to have a good idea of how many workout sessions each week you can make it a habit to get into the gym, how much time you can set aside to be there for during each visit, and whether or not you can get serious about a bodybuilding nutrition program of some sort. While these things seem like their pretty simple and straightforward, they are the exact same things that most guys don’t even think about before they get started with their muscle gaining plans. After you have a really good idea of what your muscle building commitment level actually is, all you’ve got to do is plan out a workout structure and nutrition blueprint that works within the time that you can set aside. For a lot of guys this means that they can work out 4 – 5 days each week with no problem, while other guys just can’t break away more than 2 or 3 times a week. Don’t get caught up in the actual number of workouts that you can fit in here, think more about how much muscle building work you are getting done every time you walk into the gym and you’ll get less discouraged as you progress with your work out routine. I’d recommend setting aside at least 2-4 training sessions every week. Now that you’ve got your training program all lined out, you need to start thinking about your muscle gain nutrition plan. This is the most important thing to consider if you really want to pack on muscle tissue. I like to teach guys who are trying to gain muscle mass is that you have to be able to commit to some sort of nutrition outline for at least 5 out of every 7 days each week. Anything less than 5 out of 7 days, and you risk not being able to flood your muscles with enough nutrients to build muscle mass. If you want to build muscle mass as fast as possible, I highly encourage you to sit down and think about everything before you go out and grind thorough any type of workout. If you do this you will you have a better understanding of how the whole muscle building process fits together, and you’ll be in a much better position to hold on to your new muscle mass well into the future.

» View Full BodyBlog Post

Weight Loss Systems For Fat Loss Success

If you have the goal to lose weight naturally, it can really help to have a few weight loss systems to use for reference. While the overall process of losing weight and stripping off body fat is not all that complicated, if you don’t have an easy to understand weight loss plan to begin with the chance that you will lose any weight at all is very small. Whenever anyone asks me about how to go about losing weight, I always start out with teaching them how to design a sensible weight loss system that they can put to use right away and also use to build on for some time to come. The first step in structuring weight loss systems that get results is to begin with a goal that is realistic for you to actually achieve. There are too many weight loss systems that get this wrong and set people up for failure right form the start. If you base your weigh loss program around an achievable goal, then you will be able to start achieving your goal without becoming too frustrated. A good weight loss goal should allow you to push through your comfort zone, but still allow you to make consistent and steady progress towards the end goal. This is really important for your motivation levels, and it becomes even more important as your weight loss plan becomes more demanding. As with any fitness goal, your goal should be something that is measurable and attainable, yet fairly aggressive and set up with a reasonable time constraint. If you get yourself into the mode of thinking about goals that are congruent with this framework your weight loss program will be extremely effective. On the other hand, if you get into the habit of setting weight loss goals that leave out any of the criteria listed above, your weight loss system will not be as effective as it could be. After you get your weigh loss goals lined out, it’s time to move on to actually planning out the ins and outs of your weight loss plan. Because weight loss happens only when you create a calorie deficit, I always teach people to simply eat a little bit less than they are currently eating, and then incorporate some form of free weight based exercise combined with regular aerobic exercise. This definitely is the most effective way to melt off body fat and to keep it off for the long run. The bottom line is that when you try to lose weight by exercise or diet on their own, your weight loss programs will just not be as efficient as they could be if you simply combined the two techniques into a comprehensive approach to losing weight. Many times combination will lead to some form of permanent change to your life where each habit compliments the other until before you know it, you’re in the habit of eating healthier and exercising regularly. This is what typically leads to long-term body fat loss. If you want to lose weight naturally and keep it off into the future, then you need to learn how to set realistic weight loss goals and mix in a reasonable diet with different forms of regular exercise. If you get into the habit of doing these things, then any weight loss plans that you piece together will be extremely successful and easy for you to stick with into the future.

» View Full BodyBlog Post

Your Muscle Gain Diet

In this article I’m going to lay out a simple strategy for your
muscle gain diet that will help you to build more muscle mass without having to do get too complicated with your strategy.  While there are a lot of techniques that you can apply to your diet in order to gain muscle, the truth is that in order to make it happen, you’ve got to have a really good handle on what you eat each day.  The proven muscle gain diet fundamentals that seem like they’re “old school” or outdated are typically the ones that will allow your body to pack on muscle mass and keep it on for a long time.

If you don't plan out your bodybuilding diet, then you wont be able to pack on any muscle mass at all. You have to figure out how to give your body the foods that it needs in order to build new muscle tissue at the right times throughout the day.  If you can get good at this important muscle gain diet skill, then you will be putting yourself in a position to really pack on some new muscle mass. Once you get good at feeding your body for new growth, you’ll literally be able to pack on muscle mass when ever you want to.

The design of your bodybuilding nutrition plan is the real key to making it work well for you.  You need to take some time to think about your current lifestyle and also to think about the things that are critical  to your diet in order for you to realize your goals. If you try to design a bodybuilding diet that is not a good fit for your life, then you will simply not be able to stick with it for very long.  You may become frustrated and disappointed and eventually give up on your goal of gaining muscle mass.

The design that I feel works best for packing on muscle mass is to just plan on eating 6 - 10 small (but nutritionally complete) whole food based meals each day spread out every 2-3 hours throughout the day.  This will allow you to constantly replenish your body and supply your muscles with the foods that it has to have in order to continue to repair broken down muscle cells and build even more muscle tissue.

When it comes to your muscle building nutrition plan, these tips will take you a long way towards actually starting to achieve your goals without the inconvenience of having to put in a lot of time in the gym without anything to show for it. Just forget all of the marketing hype and crazy nutritional tips out there and put together a muscle building diet plan that the fundamental nutritional techniques covered in this article, then you'll be able to gain more muscle mass than you ever thought you could.

» View Full BodyBlog Post

Muscle Gain Diet Help

A well put together bodybuilding diet outline is vital to your success if you want to pack on muscle mass naturally. While your choice of workouts, your weight lifting exercise selection and your rest and recovery plan are all valuable pieces of the muscle building puzzle, you definitely won’t be able to build any muscle at all if your muscle gain diet plan is not in the right order. Today, I’m going to point out all of the vital things that go into a well designed bodybuilding nutrition plan and show you how to put it all together for maximum effect. If you pay attention and figure out how to create your own bodybuilding diet, you’ll be sure to gain some muscle mass, so read on! Your Muscle Gain Diet When it comes to designing your ideal muscle gain nutrition plan, there are a few things that you’ve got to keep in mind. It’s critical that you understand that the entire muscle building process is dependent upon the quantity of calories that you eat every day. If you don’t get this right your body simply won’t be able to build any new muscle mass, so it really helps to get it all squared away from the beginning. If you’re just beginning your muscle building nutrition plan, an essential skill for you to figure out is learning how to calculate your ideal calorie value. After you get your calorie target all nailed down, then you need to make some sort of strategy to get the right quantities of each of the muscle building nutrients into your body spaced over the course of the day. In order to put together an efficient muscle building diet, you’ll also want to learn about the muscle building nutrients; protein, carbohydrate, fat and water. Any decent muscle gain program will include each of these macro nutrients in the right proportions. When you’ve got your caloric target set and you have a decent idea of each of the muscle building nutrients, it’s time to sit down and grab a piece of paper and list exactly how many meals you want to eat every day, exactly what foods are going to make up each of your meals, and when you are going to eat each of your meals. In order to ensure that you are giving your muscles the nutrients that it needs to build muscle mass, it’s definitely important to focus on eating between 5 – 10 bodybuilding meals each day. Each of these meals should have ample amounts of dietary protein as well as complex carbs and fruits or vegetables along with a decent amount of H2O. One strategy used by physique athletes looking to strip off fat and expose their abs is to learn how to bracket your most energy extensive portions of the day with the biggest meals of the day. That means that if you know that you’re going to be going on a 2 mile hike through the woods, it might be a good idea to eat a big meal before taking off so that your muscles have the energy they needs to fuel your activities. If you're serious about gaining muscle mass and packing on weight fast, then put these time tested strategies to work for you immediately. Not only will you begin to gain muscle mass and increase your strength, but you'll also begin to notice that your body fat will start to immediately decrease due to your efficient muscle gain diet. If you stick it out and make your bodybuilding diet a lifestyle that you can stick with with, you'll be able to achieve an amazing body in no time.

» View Full BodyBlog Post

The Muscle Mass Gain Diet

If you want to begin building lean muscle it’s vital that you structure you muscle mass gain diet for maximum muscle gain over time. While it is certainly possible to pack on some muscle mass without focusing exclusively on what you ingest, your chances of keeping your new found muscle mass decrease exponentially if you don’t have a handle on what you eat each day. Many people will tell you that your muscle building workouts are the biggest piece of your muscle building program, but I really don't think it actually is. I think that your muscle mass gain diet is the really vital piece of the body building puzzle. If you grasp the importance your muscle building diet right out of the gates, you will definitely able to jump ahead of all of the guys who don’t think it’s all that important. When they are struggling to pack on any muscle mass at all, you’ll be able to seriously boost your muscle. Any well thought out will primarily consist of a solid approach to muscle building nutrition that includes a decent amount of all of the bodybuilding nutrients spread out throughout the day. If you try to follow a diet plan that requires you to severely cut back on your consumption of any one macronutrient, you run the risk of not giving your body all of the ingredients to gain new muscle mass over time. Sure you may be able to get away with a strict muscle mass gain diet in the beginning, but over time your nutritional deficiencies will make it very difficult for you to build any more muscle mass at all. One of my favorite muscle gain diet strategy is to make it a habit to eat 5 – 6 meals every day that consist of just the right quantities of lean muscle building protein, complex carbohydrates and veggies. I think it's best to spread each of these smaller muscle building meals out every 3 hours throughout the day because it allows me to have consistent energy levels even when I’m not eating a big excess in calories. If you go about piecing together your muscle mass gain diet in this way, your body will be consistently dripped with the nutrients that it needs in order to repair muscle cells that are damaged and build new muscle mass. Another very important piece to your muscle mass gain diet is good old fashioned H2O. Without ample amounts of pure water your body just won’t be able to get the muscle building process kicked off properly. It’s important to keep in mind that muscle mass is made up of a lot of water, so it only makes sense that drinking a lot of of water each day is defiantly the way to go for sustained muscle growth. I like to remind people to drink 1 - 2 gallons of pure H2O each day, spread out with each of your muscle building meals. This will keep your muscles well hydrated and allows your body to effectively shuttle nutrients into your muscle cells quicker than before. If you’re serious about building a lot of muscle this year, then you need to spend some time getting your muscle mass gain diet structured for the best results. Sure it can be a pain in the butt to have to put in a few hours of your life figuring things out before you even hit the gym, but this is ultimately what is going to allow you to pack on new muscle mass.

» View Full BodyBlog Post

Online Fitness Coaching Tips

Will online fitness coaching help you lose fat, gain muscle mass and get into amazing shape for 1/4 of the cost of a off line personal trainer? Over the past few years, the traditional road map to building a better body usually meant signing up at a gym and signing up for a few personal training sessions with the staff personal trainer.  While this "old-school" approach to getting into shape does work quite well for many people, it can be extremely costly just to learn the fundamentals like, how to perform exercises correctly and how to use some of the machines in the gym,not even getting into trying to get a handle on how to put together an effective weight loss or muscle building workout. There is however a creative trend on the web that's putting a new twist on getting into excellent physical condition for an affordable price - web based fitness coaching programs.

How Working With A Personal Trainer Used To Be

With typical personal fitness training, you pay a  by the hour fee (typically in the area of $55 - $75 per hour) which covers your time with a personal trainer. During this one-on-one workout session, you can keep an eye on progress in your physique through measurements like body fat caliper testing, coordinate future workouts or hit the gym for a workout with your personal trainer.

While the usual personal trainer approach works for some, I can definitely see how it can get costly very fast! With most muscle building programs requiring a lengthy commitment of at least 1 -2 months in order to see any significant changes in your physique, you can expect to spend $1300 just for the pleasure of talking with your fitness trainer 2-3 sessions a week for 1-2 months. Typically this high cost does not even include any type of custom fitness plan or questions outside of your scheduled training sessions.

How Online Coaching Works

With, you typically get access to a personal trainer as well as custom designed workouts and diet help for a fraction of the price of traditional fitness training. While you don't get to actually go to the gym with your personal trainer, you do get access to custom workouts and meal templates, access exercise demonstration videos and ask any questions that you have about your program for a reasonable monthly fee. Rather than paying per hour like you'd typically do in a traditional gym setting, you can typically ask unlimited questions, have your trainer adjust your workout programs and sometimes even get on the phone and call your trainer for a small monthly fee. You'll get access to your trainer 24 - 7. Online fitness coaching is a great new way to get fitness and training help when you need it without having to spend hundreds of dollars in the process.

Is Fitness Coaching Going To Be Effective For You?

It's hard to identify whether fitness coaching is going to work well for you, but chances are that if you simply want access to a personal trainer or fitness trainer to answer your questions and design a professional fitness program for you without cost or inconvenience of traditional personal training sessions, then online coaching may be a great option.

» View Full BodyBlog Post

How To Lose Abdominal Fat

What’s the simplest way to dump the abdominal fat and get a stunning six pack? With the desire to get stunning six pack abs at the top of nearly everybody’s to do list, it seems that everyone wants to know the best way to go about uncovering their mid section. While I can think of a bunch of places to start right off the top of my head that could be utilized to move you towards your goal of a beautiful set of six pack abs, there is 1 underlying piece to the puzzle… If you desire to get stunning six pack abs, you’re going to have to lose the fat on your mid section! There is certainly a flood of information available these days that shoots to teach you how to melt off abdominal fat and expose your ripped abs, the truth of the matter is that most people really don't want to put in the work that’s required to make it happen. Determining how to put it all together in order to strip abdominal fat is not easy. It requires a lot of planning, hard work and dedication. In order to move you towards your goal of awesome six pack abs, I’ve put together a list of tips that can help you solve the problem and allow you to melt ab fat without resorting to unhealthy diets, fat burner supplements or any sort of unsafe techniques. If you start acting on these tips today, you will and over time, you should start uncovering some ripped ab muscles that you can be proud of.
The Way To Get Rid Of Mid-Section Fat How to go about stripping off ab fat quickly and easily… 1.  Pay attention to what you eat each day for 7 days. In order to lose abdominal fat, you’re going to need to pay close attention to what you eat so that you can create a calorie deficit. The only way to lose abdominal fat is to take in fewer calories than you expend each day. The only way to do this on a consistent basis is to keep a close eye on what you're eating. 2. Once you’ve taken note of what you’re eating each day for some length of time, you need to add up the number of calories and reduce your intake by about 300 calories per day (assuming you’re eating no less than 1200 calories at all times). This will start the fat burning process and help you instantly take charge of your calorie balance which will force you to lose abdominal fat quickly. 3. The next thing you should do if you really want to lose abdominal fat is to make sure to perform some type of weight training workout for a minimum of 45 minutes 2 - 5 times each week, in conjunction with 2 - 4 sessions of aerobic exercises each week. Both weight training and cardio, burns calories and helps with the calorie deficit that you’re trying to create. As an added waist slimming bonus, when you begin to pack on muscle mass to your body due to weight training, your body begins to instantly burn more calories while your resting, this will allow you to lose abdominal fat more effectively than you otherwise would. The bottom line is that if you want to lose abdominal fat, you’ve got to learn how to eat less calories than you burn through smart exercise and dieting. And you’ve got to make sure that you’re consistent with your efforts. While it would be great to think that it’s possible to sculpt stunning abs in only a few days, it's just not realistic. Building a six pack is a journey that almost always involves consistent effort and attention for years at a time. So don’t make the mistake of getting upset after only a few weeks of work. Just put your head down and get back to work , over time you will melt abdominal fat and uncover an amazing set of six pack abs!

» View Full BodyBlog Post

Chest Dips Are Awesome!

Chest dips are one of those exercises that most people don't even consider when they sit down to plan out their pectoral workout. While chest dips are traditionally thought of as a triceps exercises, the fact of the matter is that with a slight adjustment to the position of your body during the downward portion of this exercise, you can isolate you pectoral muscles and seriously target your pecs! I personally think so highly of chest dips that I try to incorporate them into every one of my chest workouts. It's a phenomenal movement that typically doesn't get the credit (as a pec exercise) that it deserves. If you really want to pack on some rock hard mass in your upper body then you need to learn how to do
chest dips properly and make it a point to incorporate chest dips into your pec workouts. While chest dips in general have been typically thought of as a body weight exercise, you won't be able to get the biggest benefit from this movement until you start doing dips with heavy weights. However, in order to get the level of strength that you'll need in order to perform chest dips with weights and decent form, it's a good idea to perform at least a couple of workouts of unweighted body weight chest dips in order to learn good weight lifting form and build up a level of strength so that you don't actually wind up hurting yourself once you add some weight to the mix. In order to work weights into this movement you'll need a weight lifting belt that allows you to hang weight plates or dumbbells between your legs. The most typical piece of equipment that see in the gyms these days is a basic weight lifting belt with two round metal rings in the front that you can run a chain through them and, then hang the weight on the chain. These belts can be purchased ready to use, or you can retro fit one of your own weight belts. The biggest benefit of dips lies in the fact that you can really stretch out your pecs during the downward phase of this exercise in a very systematic way. This allows for more blood flow through your pectoral muscles, while increasing your range of motion and improving your chest flexibility. But you do have to be careful to not push the range of motion of this exercise, as you can damage your shoulders or tear your pectoral muscle if you don't use good form. In order to get the most out of chest dips and and really kick-start some impressive chest growth, you've got to learn how to perform dips with appropriate form. Practice this movement a few times before you attempt to ad any weight. You might find that you need to build up a base level of strength before you move on to heavy chest dips. If that's the case don't lose any sleep over it, just focus on performing your chest dips with proper form and your strength will improve. Here's how to complete dips in order to kick-start some real pectoral growth: 1.) Place your hands on the parallel bars spaced out approximately shoulder width 2.) Straighten your arms in order to lift your feet off of the foot stands 3.) Slowly lower your body while simultaneously tilting your upper body forward (this is what takes the emphasis off of your triceps and places the bulk of the load on to your pectoral muscles) 4.) Continue lowering your body until the bottom of your chest is even with your hands 5.) Push your body back to the starting position by extending your arms while focusing on leaning forward as much as possible. If you want to build a stronger chest, then you've got to add chest dips to your workouts. Not only will they help you improve the overall flexibility level of your upper body, but you'll be able to stimulate your pecs to strengthen and grow like they never have before!

» View Full BodyBlog Post

Barbell Curl Form

The basic is one of the first muscle building exercises that most people are introduced to when they begin hitting the gym. While I can think of probably at least 3 muscle building exercises that will allow your arms to grow quicker than  barbell curls alone, most people think that they need to be performing crazy arm workouts that include set after set of isolation style bicep curls in order to build bigger arms. If you're looking for a bicep exercise that will allow you to gain muscle mass and increase the size of your biceps, I can't think of any better exercise to put into your arm workout than heavy straight bar curls.  While I typically like to promote multi-joint compound exercises for packing on muscle mass, I don't really consider the straight bar curl to be a compound exercise. It is in my opinion, as close as you’re going to get to a compound exercise that targets your biceps. In addition to incorporating the muscles in your biceps, the straight bar curl also incorporates a few other muscles in your chest, shoulders and back, as well as numerous stabilizer muscles. While most of these additional muscles really don't have too much involvement in moving the weight through the complete range of motion of this exercises, simply getting a few of the bigger muscle groups in your upper body working at the same time will produce a more anabolic environment in your biceps and will over time lead to bigger arms. The big benefit to performing basic curls is that you can lift very heavy weight, which in turn stimulates new muscle growth with each and every. Even with good form, you will be able to target your biceps with a much heavier weight than you would with any other bicep exercise. Training with heavy weights through a complete range of motion is the best way to force new muscle growth and increase your muscular strength - so stick with what works and focus on hitting your biceps hard and heavy! I always make it a point to include heavy basic curls into each of my bicep workouts so that I can make sure and encourage new growth every time I train my biceps.  In order to get the most out of this exercise, create your arm workout so that you're performing heavy barbell curls before you jump into  any isolation exercises.  This will allow you to make sure that you're working your arms with heavy enough weight to force them to grow before you incorporate any lighter weight isolation exercises. Typically, I will perform anywhere from 2 - 4 sets of straight bar curls followed by  2 - 3 sets of some other isolation style exercise in order to complete my bicep workouts.
How To Perform The Basic Curl If you really want to build bigger arms, you need to learn how to perform the basic curl with correct technique and form.  If you neglect your weight training form you will eventually wind up hurting yourself and you won't be able to train at all. So make it a point to learn how to train with good weight training form. In order to perform the basic curl: 1.) Spread your feet out shoulder width apart 2.) Bend down at your knees and grasp the bar with an underhand grip 3.) Stand upright with the barbell hanging in front of you 4.) Hold your back straight with your shoulders back 5.) Curl the weight up to the top of your shoulders 6.) Pause for a second and then lower the weight (under control) back down to the starting position If you're serious about building bigger biceps and you want to do it quickly, then the simple barbell curl should be a staple in your everyday  While there is certainly nothing too exciting about performing barbell curls, over time you will be able to pack on some serious muscle mass on your arms.

» View Full BodyBlog Post