A Simple Yet Effective Guide To The Best Muscle Building Workouts

If you want get stronger and build more and bigger muscles, if you want that to happen safely, you must get to the best muscle building workouts. Whatever the journey, method, technique or strategy, your body will build muscles if you do the following three things -

1) You must lift heavy.
2) You must take the right diet to help attain those goals.
3) You must let your body rest and recover after workout.

Lifting heavy things:

Your muscles will only grow if you subject them to weight training. However, you need to note that muscle building and growth (hypertrophy) does not happen when in the active training session. It happens when your body is at rest. Also, you need to get in to the exercises that offer the greatest benefits. This is the reason why slow exercises with few reps are recommended over the fast exercises with many reps.

The level of weight you should begin with is something to be determined depending on your current fitness level. Another thing which you must consider when evaluating the various muscle building programs is the effect of full body versus the split body exercises. While full body exercises such as barbell squats focus on the entire body and are actually good for your general wellbeing, if you want to build muscles for some specific part of the body, such as arms, chest, abdominals or other, you need to do isolation exercises such as barbells and dumbbells targeted to that particular muscle or muscle group.

 For the best results, every single workout should have core exercises, pull exercises, push exercises, and leg exercises. Examples of core exercises (which work on the mid-section of your body) include planks, hanging knee raises and the reverse crunches. Examples of pull exercises include chin ups, pull ups and inverted rows. Examples of push exercises which may be included in the workouts include dips, overhead press and bench press while leg exercises include lunges, deadlifts and squats.

Take the right diet to help attain those goals:

The muscle building workout should have the right diet plan to help you achieve the intended goals. You cannot build muscles unless you supply the body with energy and power to do so. You have to take foods high in calories, proteins, carbohydrates and low in unhealthy sugars and fats. For muscle building, the diet is not as restrictive as in weight loss. All you need to do is to ensure that the amount of calories burned is higher or equal to the calories taken.

Resting and recovery:

If you like at most of the muscle building workout plans you may get the wrong impression than building of muscles takes place when you are at the gym lifting heavy weights. The truth is that muscles grow when the body is at rest. Ensure you rest the body and give it time to recover. Rest for some few seconds after the workouts and ensure there are at least two days rest every week.

5 Painless Weight Loss Workout Routines For Women

It may sound effortless to squeeze in a gym program in a woman’s daily routine or avoiding favorite meal treats which come with high calories. Eating healthy and committing to a gym program takes a lot of hard work. It is the simple lifestyle changes that offer positive weight loss results. Check out these non-sweat tips to losing weight.

    1. Switch to low caloric food versions

If there are particular meals you simply cannot let go of, you may choose the simpler versions of those foods so that you take fewer calories without completely denying yourself of what you crave the most. For instance, instead of taking pizza, get a low-fat cheese and you won’t notice the difference.  As you minimize your caloric intake, ensure that you boost fiber content in order to stay fuller throughout the day. Remember to take lighter drinks too rather than sugary refreshments. If you can’t ditch the high caloric drinks completely, mix them up with their low calorie counterparts. Most importantly, hydrate yourself by taking water more often.

    2. Share

When you get a chance to go out with your friends, make sure you share your meal so that you don’t get stuffed and you will save money in the end. Not only should you share meals but also gym workout routines for women with your female buddies. You can for example split a single gym membership or share a personal trainer for motivation.

    3. Always add, never subtract

Rather than eliminating some foods to your diet, add healthier meal options. Some healthy delicacies you should consider adding are cereals, vegetable stews, cherries, peas, and healthy sauces. Denying yourself meals will increase the temptation for you to take junks. Addition will therefore work best for you rather than subtracting, so long as the calorie intake is mitigated. As you add healthy goodies, don’t forget to add the best gym workouts for women to lose weight.

    4. Replace gym with better alternatives

Maybe the secret to losing weight is not just going to the gym but doing non-gym activities. Gym workout routines for women can be replaced with myriad physical activities like great sex, hiking, beachcombing, Frisbee playing, bike riding, car washing, grass skiing, or playing with a dog in a yard.

    5. Tune into fitness TV programs

Women love to watch TVs. How about doing the two simultaneously? Dance whenever there is music or Instead of checking your Facebook updates during commercial breaks, try some quick cardio exercises. You will also find more inspiration from workout DVDs featuring fitness models.

As long as you remain active in whatever you do, you will lose weight eventually.

What Men Should Avoid To Achieve The Best Workout Plan

The best feeling is when you get to work hard and get a reward for your efforts simply because you deserve it. It’s therefore very important to follow the right direction during your workout routine. The best workout program is one which never wears off your smile; you enjoy every bit of it.  It takes confidence and determination to achieve the best results. The following are the key things men should evade during a workout program;

Avoid ignoring your body

The worst you can do is to disdain your body when working out. It’s the only way you get to know if the workout is too much to handle or not. Your body could feel off when you really need rest probably because you didn’t sleep well last night. Paying attention to your body helps avoid health risks such as injury. Any incorrect arching and abnormal pains can hence be detected early enough and the necessary precautions taken. You should focus on your breathing to improve your performance. This doesn’t mean avoiding exercises that challenge you. At the end of the day these exercises make your body stronger and more balanced with fewer injuries.

Never skip workout sessions

The best workout programs are the ones planned and followed to the latter. You should be the one to set out your routine and ensure you stick to it. Aligning your routine to your current physical conditions is one way to guarantee you’ll not skip any session. Neglecting some reps and weights takes you longer to get good results and chips away any improvements made. You definitely won’t like the results when you miss workouts; your progress fades away very fast. Endurance is the key.

Refrain from skipping your warm up

We all need an extra push when working out; whether you’re this new skinny guy at the gym or the elephantine gymaholic. Warming up prepares your muscles for vigorous exercises. Skipping your warm up can delay your progress and make you prone to injuries. You need to increase your performance during any workout exercise and warm ups will give you exactly that. Stretching as often as you can helps keep your muscles flexible and above all assists you to recover. The best workout plans are the ones you can stick to and still make progress. Taking care of your body assures better results, therefore never overwhelm yourself.

Avoid focusing on one body part

Incorporating a total body workout plan in your schedule is equally important. You can’t afford having strength imbalances in your body. The more you knuckle down on one part of your body the more you’re in jeopardy of getting injured. If your main focus is on one body part ensure you inform your trainer to advise you accordingly how to go about it. Beneficial workout plans do not concentrate on parts of your body but the entire body.

Avoid overworking 

It’s substantial to embark on what you can handle. Else you’ll always find yourself exhausted or else performing very poorly. You should start off by trying out the various equipments to identify which among them you enjoy using. No one can stand using something that is not fun for a month of Sundays. We are all different; some can work out for 2 hours without resting while others can’t stand 30 minutes. Whichever the case, doing too much at a go is the major cause of injury among other issues. Beginners often start at a very slow pace but time improves your skills. Pushing yourself harder doesn’t guarantee better results; it’s actually the worst plan.

Workout Routines For Tall And Huge Men

Men were not created physically equal. Some are as tall as mountains while others are skinny, or stout. Diet is always the first thing that should be fixed when a workout begins execution. When excess calories are taken, no matter how great a workout plan is, weight cannot be lost. If you are looking forward to dropping some of your huge body’s pounds but don’t know how to get started, relax, and let this guide instruct you. 

More and more work

In order for a huge guy to optimize weight loss training, he needs to increase the workout volume, i.e., work as much as possible within a short period of time. Heavy workouts are good at keeping the heart active hence more calories are burnt. Conventional workouts normally lead to weight loss plateaus and thus are not effective for huge body physiques. Consecutive sessions of weight loss exercises require additional sets and reps such that the male workout routine remains progressive. A huge guy should only rest when necessary between sets so that to minimize total rest time despite the addition of reps. During those days that no weight is lifted, HIIT exercises must be performed for cardio. You may try one minute session of hard work like quick run, jumping rope, or intense cycling and then followed by less intense cardio for 30 minutes.  

 Maintain a clean diet but treat yourself just once in a week 

It doesn’t matter whether a huge guy wants to shed a substantial amount of pounds in the beginning or just a few last pounds: the fact remains that weight loss is not easy. You can only eat whatever you like only for one day of the week. You may be undisciplined in any other area of your lifestyle but not nutrition. Proteins are a must for every meal. They are powerful sources of body energy and facilitate growth of muscles and tissue repair. To enjoy the best proteins look for sources as lean beef, fish, whole eggs, and vegan protein shakes. Ensure you take just enough calories so that you don’t feel hungry all the time. The best foods for weight loss are nutrient-dense meals. The best foods for keeping hunger at bay are the whole fiber-packed meals. These meals help in the management of glucose levels and also facilitate gastrointestinal purity. Vegetables and fruits are good sources of fiber and are succulent hence they maintain a fuller stomach without hunger pangs.  

These are the best workout plan for men who are genetically endowed with huge physiques. The tips will help them shed off fat flabs and add lean flesh. 

Healthy Diet Plans For Women Who Want To Lose Weight

A healthy meal plan is required in any fitness program whether the goal is to lose weight or build muscles. Any successful workout program will in addition to recommending certain exercises, also advice on the foods to avoid, and those which you should take. For the benefit of your health, avoid the popping pills and suppressants. Also avoid some of the suggested but unproven diets you will find online, such as cabbage soup. The internet is awash with many quick fix weight loss and weight gain programs in which little is known about their safety and effectiveness. These rapid weight loss programs may cause some loss of weight at first instance but you will be left unfulfilled and surprised by the rebound of weight.

If you need to lose or gain weight safely, you must ensure that you make the right choice of workout plan, which must combine the necessary dietary adjustments and recommended exercises. The focus here is on the diet, and so you should ensure that the weight loss plan you choose features lifestyle changes combine with delicious foods. The recommended foods are those which boost body metabolism in order to accelerate the burning of fats in the body. Junk foods, sugary foods and caffeine should be avoided in any dietary plan aimed at losing weight.

Berries:

Berries are one of the most effective natural antioxidants. If you include them in your diet plan, they will help get rid of the free radicals in your body. Because of the belly filing fibre of the berries, including them in your diet plan will reduce your craving for food. The berries also have high flavonoids content and thus they will help keep your body in good shape.

Green Tea:

Green tea has been taken by the Chinese and Japanese for many decades and is now gaining popularity across the world. Green tea helps boost body metabolism and has significant antioxidant effects in the body. Studies show that the antioxidant content in green tea is higher than in spinach, wild blue berries, dark chocolate, goji berries, etc. The studies also show that the antioxidant level in match green tea is also 60.5 times the content in spinach, 17 times the antioxidant content in wild blue berries, 7 times the content in dark chocolate, and 6.2 times the antioxidant content in goji berries. Ensure that you buy your green tea from trusted source online because there are many scams over the internet.

Fruits and vegetables:

All diet plans for women must include a good portion of fruits and vegetables. Fruits and vegetables contains lots of vitamins and have high content of antioxidants. Diet rich in fruits and veggies also reduce the risk of stroke, heart attack and other diseases. Certain types of fruits and veggies are also helpful in fighting some cancers. Other benefits of fruits and vegetables include boosting of body immunity. They also help boost body metabolism which is very important in weight loss.

Proteins:

Proteins must be included in all healthy diet plans for women. This is because they help boost postprandial thermogenesis.  Thus, you need take chicken, eggs, fish and other high-protein content foods though in moderation. Ensure that the rate of calorie intake is within the levels of about 500 per day and note more than 3,500 per week.

Avoid sugary foods and other junk foods which may slow down the process of digestion in the body. As you may be ware, the process of digesting proteins takes a lot of body energy. Lean meats are recommended of the fatty ones. Protein will help you keep you felling full for longer. It also helps improve triglyceride levels in the blood.

Proteins also help boost the levels of good cholesterol in the body and reduce risk of developing stroke, heart attack and other cardiovascular diseases. Ensure you include grains, beans, nuts, tofu, legumes, leafy-green veggies, lentils and other non-animal protein sources. If you can get whey and other plant-based proteins, ensure you take them as well because they are quite helpful in weight loss.

What A Gym Beginner Should Know

As a beginner, there are various reasons as to why you’ve decided to start a gym program. Some of the reasons could be to reduce weight, get a well-toned body or for medical reasons. Whatever the inspiration, the workout schedule for beginners is entirely almost similar. Trainers understand that the body has the ability to adapt to different situations. When drafting a good workout plan for a beginner, it is factored in that the body in the initial duration of training can prove to be resistant. For example, a beginner can only be able to do two complete rounds, in a football field, in the initial stages. This is because the muscles do not yet have the endurance needed to run more than two rounds. 

A gym program for beginners is much different from that of an advanced one. It involves less intense workouts and less duration of workouts. There are some principles that ought to be adhered to by every beginner. These maxims enable one to get the best out of the program. 

When an activity becomes a habit, you tend to do it well and better. Going to the gym should be made a habit. If for example, you decide to go to the gym three times in a week, you have to stick to that otherwise you end up postponing until it no longer becomes a priority. After the first few tries at the gym, most people give themselves breaks from their program. This brings about lack of motivation and eventually the idea of attending a gym becomes nonexistent. Use of reminders can help a lot. As a beginner, having someone who’s more experienced as an inspiration and a role model can help.

To achieve the best, consistency should be observed. When you decide to do particular exercises, do them to your best. If your program states that today you should do 20 pushups, you should strive to achieve that. If tomorrow, you’re expected to add 5 more pushups, it should be so. Maintaining discipline enables you to follow your program to the letter.

A gym program for beginners should include the following important exercises.

• Squats: there are different kinds of squats one can perform. These include box squat, front squat and goblet squats.

• Pulling exercises: they are good for a full body workout. Examples are barbell rows, pull-ups and chin-ups.

• Pushing exercises: they comprise of landmine press, military press and bench press variations.

The 3 Transcendent Gym Workouts For Abs

You can push your abs to their limits and beat up the excess belly fat with 3 unconventional workouts that not only give you strong muscles, but also reduce back pain increase agility and flexibility. Do not worry about how hard the workouts are; focus on the outcome and quality matters more than quantity. If you do a million crunches, please stop doing this because you back might be endangered. Rather, calm down and target to reap most out of every single repetition. At a slow pace with intense effort, quality moves are built which in turn led to desirable abs of your dreams.  

 1.   Spiderman Plank Crunch

One stays in a plank position. Forearms are placed on the floor while maintaining a straight torso position. The right knee should be brought forward near the right elbow and then the body taken back to the initial place. This process is repeated using the left side of the body. This counts for the first rep. nine more reps should be one on alternate sides. The experts will tell you that this exercise is a special case that engages the whole core muscles. It is a workout that does not need any equipment and it touches the posterior and anterior abdomen- the obliques, lower back, and the rectus abdominis. It is the most convenient exercise that can be performed at any place. 

 2.   Cable Rotation

A cable is taken as one stands and held in both hands at the front of the body and shoulder high. The arms are fixed as they stay straight while the abs engaged. The upper torso is twisted to the left side, and then back to the starting position. The same thing is done on the right side. Ten repetitions are necessary in this exercise. The obliques are the main focus in this workout and the sports that need this exercise include golf, baseball, tennis, and racquet.  The optimal results are achieved by relating the cable rotation so to the sport-specific motion. 

3.    Bicycle Crunch

One lies on the while the hands put behind the head. The legs are lifted and curved at an angle of 90°. Sides are alternated by taking the right elbow close to the left knee while the left elbow to the right knee. This is done for a whole minute.  The crunch must be held on each side for a count of two in order to get a slow but intense motion. All abs sections are hit during this exercise concurrently. It is like a assimilation of normal crunch with oblique movements and lower abs exercises. 

These three exercises are the ideal gym workouts for abs transformers.