Archive for the ‘Adding Muscle’ Category
January 26th, 2010 | 
Author: One difficult to achieve goal for many body builders is how to most effectively reduce body fat while not losing muscle mass or definition. There are many conflicting ideas about the best way to accomplish this.
Some body builders accept that massive attention to diet is a necessary evil, and are willing to lose a bit of muscle if they can significantly reduce their body fat percentage. These individuals may focus on meeting certain dietary variables, i.e., the number of grams of carbohydrates, protein, and fat in specified quantities for each meal and pre and post workout snacks.
Others may be unwilling to focus on diet and calorie reduction in the fat loss phase of bodybuilding. Individuals that fall into this second camp of thinking, tend to believe that a certain lifting regimen will best help define their muscles and my even cut a bit of fat from their body composition.
These bodybuilders believe in doing many reps using lighter weights to increase the absolute number of reps their muscles can do before fatigue sets in. This lighter weight is lifted significantly more times than the heavier weight would be lifted in a traditional set.
The idea behind lifting lighter weights for significantly more repetitions during the fat loss phase of bodybuilding may stem for the belief that this type of exercise creates a greater amount of lactic acid in the muscle tissues. People believe that this increase in reps, and concomitant increase in lactic acid, will burn more fat than traditional reps and sets with heavier weights.
Many people believe that the layers of fat under your butt, commonly known as cellulite, are impossible to smooth out, but certain cellulite creams can actually be very effective. There are also specific exercises, now being used by beauty centers and dermatologists, that can remove the unpleasant look of cellulite.
Most women actually have cellulite, including many celebrities like Tara Reid and even Paris Hilton, which is why cellulite treatment is getting very popular at beauty clinics. Now ordinary women can get the butt and thighs they have always wanted without the unpleasant wrinkles of fat.
Posted in Adding Muscle, Losing Weight | 
Tags: Cellulite, Fitness, Health, Physical exercise | 
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Gynecomastia, a physical trait also known as “man boobs,” affects over 30% of men worldwide. A large number of these men spend their time looking for a quick fix, a kind of exercise that will rid them of the fat on their chests and grace them with strong, firm pectorals.
This change is possible, but there is no quick fix – it takes time, dedication, and effort. While it may seem as though the gynecomastia developed overnight, it will not disappear overnight, barring use of surgical procedures. The only natural way to rid oneself of this problem is to commit oneself to improving one’s nutrition and exercise regimen.
When exercising, it is important to differentiate between the types of chest exercises that will help rid your of your man boobs and those that will worsen the problem. The decline barbell bench press, a lower chest exercise, is designed to increase muscular size; you however, are not trying to add size. In order to get rid of your man boobs, perform exercises that primarily work the upper chest.
Posted in Adding Muscle, Losing Weight, Upper Body |
Tags: Body weight, Getting Rid Of Man Boobs, Physical exercise |
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Have you recently caught yourself dwelling on your flabby arms, wishing you could wear sleeveless shirts like you used to? Then you’re one of the many, many women who finds herself unhappy and embarrassed with their loose, flabby and jiggly arms?
Don’t worry – you’re most definitely not alone. The fat accumulating in your arms is from gaining too much weight – not necessarily in their arms, just overall body fat. As women age, they tend to slowly gain weight. This weight accumulates all over the body, including their arms.
The most efficient way to rid yourself of the sag and flab in your arms is to reduce your body fat. As you lose weight throughout your body, you will burn the fat in your arms as well. However, it is not only about burning the fat – in order to get your arms looking the way you want them to, you will need to do arm exercises to rejuvenate the muscles, giving your arms the leaner, fitter look you desire.
Working to build the muscles in your arm will also help burn the fat in your arms. It is important, though, to not just try to lose fat in your arms – this is not effective. In order to effectively lose weight and tone your arms, you must perform full-body workouts. The body is not made to burn isolated collections of fat; it must burn fat throughout the body at the same relative rate.
Posted in Adding Muscle, Losing Weight |
Tags: losing arm fat, Muscle, Physical exercise, Weight loss |
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The following is an introductory weight training regimen designed for a person looking to get started with this type of exercise.
It involves three workout days: Monday, Wednesday, and Friday, with four rest days interspersed. Each workout day trains a different muscle group. Monday you will be training the chest, shoulders and triceps, Wednesday the legs, and Friday you will be training the back and biceps.
Rest days are important for muscle recovery, and also to provide flexibility into the program so that is could be fit into a busy schedule. Typically, each workout will involve a warm up phase using light weights, and a work out phase using heavy weights.
Each phase will typically involve two sets of 6-8 repititions (for a total of four sets and 24-32 repetitions). The Monday workout, as mentioned above, will exercise the chest , shoulders, and triceps. To train the chest you will preferably use the bench press first and then the pectoral butterfly (”pec dec”) machine.
It is a common misconception that only professional bodybuilders need to ‘pump iron’ or lift weights. Body building involves increasing the size or mass of the muscle and defining its shape.
Weight lifting is just one part of bodybuilding exercises. Weight lifting is important in power lifting, Olympic lifting, as well as in strength training and conditioning the muscles of the body.
Athletes use strength training and conditioning exercises to increase their physical stamina and improve their performance. These exercises should not be used to merely feel stronger. People often fail to appreciate the difference between body building and strength training.
Though the exercises used for these are the same, they are different in performance. Body building centers only on improving the physical appearance of the body, while strength training and conditioning exercises aim at making the body strong. It is how these exercises are performed that produces the desired result.
There are two types of rowing machines, namely, water and hydraulic. Both have seats that slide on tracks on which you can push or pull. The water model has a flywheel that you use to resist the drag of the water. This gives you the workout that you need. Hydraulic rowing models are more common and are generally used at home.
These versions have a shock absorber attached to the handles which are used just like oars. Both types of rowing machines give you the workout that you require. You may prefer the water type because using it gives you the feeling of actually rowing through water and you may find that this gives you a pleasant feeling.
Advantages: Rowing machines provide a good workout for all the major muscle groups. You use your legs, back, arms, abdominal muscles as well as the buttocks when you row. Further, rowing is an aerobic as well as a strength training exercise.
Most people think of men when it comes to strength training or muscle building. But, strength training is also important for women. Building muscle can help women attain a sleek and attractive physique.
Below are several tips to help women build muscle tone without excessive strength training or exercise. For the most part, men and women will benefit from the same exercises. However, the execution is different. While there are a number of exercises that will help build muscle tone, the following exercises appear to produce rapid and excellent results.
Bench press: The bench press has proved to be the most efficient exercise for building muscle tone. Begin this exercise using a low level of weight resistance. Initially, it will be important to focus on technique and balance. Work with the same amount of weight until you are able to maintain your balance and feel confident in lifting more weight. Increase weight as needed for resistance.
You can find a lot of weightlifting workout plans on the Internet, but you can’t trust all of them to tell you all of the information. Sometimes they do not provide the information because they want you to pay for it, or they do not know it.
Here are some excellent tips that I find to work the best in weightlifting.
Sometimes you will find instructions to only work one muscle at a time, but I find that it is best to concentrate on two or more muscles at a time.
When you focus on more muscles at a time, they are stimulated to grow more due to more fibers being used at the same time. This will also increase the amount of fat that you will burn during the set.
Before you start your ab exercises make sure the ones you are doing will truly result in the benefits you are expecting. If your goal is to have a six-pack abdominal area, doing a thousand sit-ups a day won’t accomplish that. Doing the proper ab exercises takes a little knowledge of what your muscles do and how they perform.
This guide should help you find the right ones for you, including those that you can do in your own home with no need for special equipment. For the most part, effective ab exercises include stabilizing and balancing yourself in the action of performing them.
When your goal is to stay in one position as you do your exercise, your body uses muscles you didn’t even know you had. While sit-ups may have their place in your fitness routine, they work only a few abdominal muscles and won’t always give you the desired appearance. Below are some of most comprehensive exercises for abdominal muscles.
Forcing you body into an unsteady position where your goal is to maintain balance is very effective and is sometimes also the most difficult. For example, doing exercises using one leg and then alternating legs as you proceed will give your entire body a workout.
So you want to build muscle mass, and you want to do it safely and effectively. Let’s throw out all the bad advice that you may have heard at the gym, and get down to the basics:
Myth #1 – “No Pain, No Gain”
DO: Do expect some muscle soreness after your workouts. It means you are achieving your goal of breaking down the muscle, so that when it builds back, it is bigger and stronger. Make sure that you give your body enough time between workouts to properly recover.
DON’T: Don’t keep “working through the soreness.” This is a myth that not only will not help you gain muscle, it might even make you so sore that you might give up on your program! Give those muscles a chance to heal and build between workouts.
Myth # 2 – “Pigging Out Packs it On”
DO: Remember to eat a healthy, balanced diet. You are trying to put on weight by building muscle, not fat! Give your muscles the food they need to stay healthy and repair themselves.
The following are some very good leg exercises for females. If you don’t notice the results in your legs that you want, then this will let you know how to make your exercise routines easy so that you will have a better outcome. You will have slimmer, sexier looking legs.
Leg Exercises for Females
1. Take a walk or run in soft sand Alright, first of all, of course I know this might be hard for a lot of people. I don’t believe that a beach will just mysteriously pop up right in your neighborhood. I just want you to think about this if it is possible for you to do. This is a lot harder than taking a walk or going for a run on the sidewalk or the grass.
The sand is a loose, soft and unstable place to walk or run. Just take notice of this…you can do this best if you are barefoot. The idea is to do 20 minute intervals where you are running very fast for 15 seconds and after this you are walking for 45 seconds. Once again, just remember this if you are ever close by the beach or close to a large area of sand.
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