Posts Tagged ‘Muscle’
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.
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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Many people, when they begin bodybuilding or try to build muscles in the privacy of their own home, do things that hinder the success of building bigger and stronger arms. In this article you will get all the help you need to build up your arms quickly by using the correct exercises and workouts.
Prior to developing your arm muscles; your biceps, triceps and forearms, you need to know some basic information about eating properly in order to gain mass and definition. These are two very important areas in relation to developing your muscles or bodybuilding.
Mass is gained by feeding your muscles food that contains a high percentage of protein. This is a time of gaining muscles and lots of weight. To do this you must get plenty of sleep and eat at least 6 meals a day which feature meat and protein rich food. Definition involves losing weight and shaping your muscles so they look great!
Keeping your muscles in good shape requires that it has a good tone. Here, the term ‘tone’ is not used in the musical sense. Rather, it refers to the tonicity of your muscle: are your muscles tensile or flabby? Building up muscles refers not only to increasing the mass or bulk of the muscle tissue but also its tonicity.
Building up muscles does not apply only to men. Women may also aim at improving the tone and bulk of their muscles. People generally think that only macho men want to have a muscular body. Keeping the muscles in good shape and condition is a sign of good health. It means that you have no extra fat in your body, and that your limbs are strong without being flabby.
If you lead a very busy life taking care of work and family responsibilities, you may think that you have no time to spare for healthy exercises to build and tone up your muscles. You would be happy to learn that there are ways to achieve a healthy and muscular body without taking out time for exercises.
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.
The appearance of wide shoulders is achieved by selecting key exercises in your workout to specifically target the right muscles. The three main muscles that make up your shoulders are the front deltoid, rear deltoid, and the side deltoids. To create width in your shoulders, you should mainly focus on your side deltoids.
What exercises should I incorporate in my shoulder workout to target the side deltoids?
Plan to include plenty of side lateral raises in your shoulder workout if you really want to isolate your side deltoids. Start you workout with side lateral raises, as this will pre-fatigue your side deltoids. Many people prefer to start their shoulder workout with shoulder presses though, but if you start with side lateral raises you will find that when you get to your shoulder presses you will work the side deltoids harder. When performing your shoulder presses, attempt to keep your elbows close to the sides of you body. Do not allow your elbows to drift forward, as this will put more emphasis on your front deltoids.
What exercises should I avoid in my shoulder workout?
Upright rows and shrugging exercises should be avoided if you want to increase the width of you shoulders. Theses types of exercises emphasis your trapezoid muscles, which in turn will make your shoulders appear narrower. The wide, square shoulder look is achieved by placing more emphasis on your deltoid muscles during your workout. Big trap muscles tend to create a rounded shoulder appearance and may give you an unattractive physique.
How many sets and reps should I perform in my shoulder workout?
When people grow old ,they become more susceptible to pain in muscles and joints, and may feel pain intensively. This can happen due to the lack of any exercise or outdoor activities.
The extent of this discomfort and pain can be severe, but lead to misconception that it stems from the body, joints and bones. To find the actual cause of such pain,you don’t need to look beyond the body in the joint and muscle tissue. And what they need to perform at an optimum level? Flexibility.
This is the mobility of joint movement to full movement in one direction to full movement in another. So,you do not need to be a rocket scientist to understand that if people do not regularly move their muscles and joints through a full range of motion, they will lose part of the structure.
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.
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.
