Wednesday, December 23, 2009
Monday, October 26, 2009
Best Ways to Get Six Pack Abs Quickly and Easily
Best Ways to Get Six Pack Abs Quickly and Easily
By [http://ezinearticles.com/?expert=Jake_Richardson]Jake Richardson
Do you want to know the best ways to get six pack abs quickly and efficiently? There are a lot of different diet, products, and methods out there that are just a lot of hype, but by truly examining the ones that do work and applying them to your own routine, you can really start to see the kind of results you have been wanting. You can have the kind of body that you were meant to have by simply following some of these easy and effective tips.
Getting six pack abs is a matter of discipline, so you have to be willing to buckle down and do the work that is needed. Although you can start to see results in just a few weeks, you need to make sure that you are being consistent with your approach. The first method of getting six pack abs that we'll discuss involves working out (weight training) and exercising. Some people get confused about the term exercising.
Exercising can mean anything like running, swimming, jogging, cycling, or working out on a stair master or elliptical machine. As long as you are staying in motion and your heart rate is up and you are sweating, you are doing cardiovascular exercise. This is great for burning the fat around your mid section that keeps you from seeing your abdominal muscles.
Besides just exercising, you will also need to work out. This means lifting weights, using the bench press, chest press, and even doing free weights. All of these machines will help you to get six pack abs and the type of body that you only used to dream of. One of the great things about working out in a gym is the wide variety of equipment available to you, as well as the option of personal trainers that can help you reach your goals in no time.
You might also want to read about [http://www.sunglassesforwomen.net/name-brand-sunglasses-for-women.html]name brand sunglasses for women by going to [http://www.sunglassesforwomen.net/]sunglasses for women.
Article Source: http://EzineArticles.com/?expert=Jake_Richardson http://EzineArticles.com/?Best-Ways-to-Get-Six-Pack-Abs-Quickly-and-Easily&id=3148162
By [http://ezinearticles.com/?expert=Jake_Richardson]Jake Richardson
Do you want to know the best ways to get six pack abs quickly and efficiently? There are a lot of different diet, products, and methods out there that are just a lot of hype, but by truly examining the ones that do work and applying them to your own routine, you can really start to see the kind of results you have been wanting. You can have the kind of body that you were meant to have by simply following some of these easy and effective tips.
Getting six pack abs is a matter of discipline, so you have to be willing to buckle down and do the work that is needed. Although you can start to see results in just a few weeks, you need to make sure that you are being consistent with your approach. The first method of getting six pack abs that we'll discuss involves working out (weight training) and exercising. Some people get confused about the term exercising.
Exercising can mean anything like running, swimming, jogging, cycling, or working out on a stair master or elliptical machine. As long as you are staying in motion and your heart rate is up and you are sweating, you are doing cardiovascular exercise. This is great for burning the fat around your mid section that keeps you from seeing your abdominal muscles.
Besides just exercising, you will also need to work out. This means lifting weights, using the bench press, chest press, and even doing free weights. All of these machines will help you to get six pack abs and the type of body that you only used to dream of. One of the great things about working out in a gym is the wide variety of equipment available to you, as well as the option of personal trainers that can help you reach your goals in no time.
You might also want to read about [http://www.sunglassesforwomen.net/name-brand-sunglasses-for-women.html]name brand sunglasses for women by going to [http://www.sunglassesforwomen.net/]sunglasses for women.
Article Source: http://EzineArticles.com/?expert=Jake_Richardson http://EzineArticles.com/?Best-Ways-to-Get-Six-Pack-Abs-Quickly-and-Easily&id=3148162
What Are the Rules For Working Out - Part 1
What Are the Rules For Working Out - Part 1
By [http://ezinearticles.com/?expert=Peter_Harris]Peter Harris
1. Learn to filter the advice that you hear. If you've spent any kind of time in a gym I'm sure you've heard someone spewing out loads of advice to someone else on how to get huge, get strong, get ripped, etc. Everyone has an opinion. The problem is that general advice will not work for everyone. Just because someone looks massive and strong that doesn't mean they know what they are talking about. Some people look that way no matter what they do in the gym. Stick with the advice of the professionals.
2. Don't Overtrain. OK - this is nothing new. So why do so many people do it? This is one of the biggest problems that people new to the gym have to face. You want to see results and accomplish your goals as quickly as possible. So you go to the gym everyday working every bodypart multiple times a week. Guess what? You aren't gaining any size or strength! Why not? Simple - as a hardgainer your body has special needs. You need to do less to get more. That means spend less time in the gym and more time resting.
Your muscles grow and repair when you are resting, not when you are working out. So the more you are lifting weights the more your are tearing down muscle fibers. If you don't allow yourself adequate rest then your muscles will not have adequate time to repair and grow. You will not gain weight or size as a result. Less is more in your case.
3. Focus On Compound Lifts. While you are trying to gain size and weight limit the amount of "isolation exercises" that you do. Isolation exercises are designed to isolate a specific muscle group. These are usually used when you need to strengthen a lagging muscle or for shaping and toning.
Compound lifts on the other hand work multiple muscle groups simultaneously. They will help recruit the maximum amount of muscle fibers which can lead to maximum growth in the muscles. These should be the focus of your workouts.
4. Free weights are king! There is nothing wrong with using machines during your workouts. In the rules for muscle building if you want to maximize your results and muscle growth efficiency then free weights are the way to go. The use of free weights requires much more control on your part over machines. Free weights will force a greater degree of muscle stabilization and activation of synergistic muscles. This type of recruitment will stimulate greater and quicker muscle growth and weight gain.
5. How many reps should I do? You should be lifting an amount of weight that allows you to perform 4 to 8 reps per set. You should be struggling to achieve this number. If you can easily complete this amount of reps then your weight is too light. You should feel like your muscles are working with every single repetition.
This article discusses 5 rules related to working out. These rules can apply to hardgainers that are struggling to gain weight and muscle mass as well as those that are not challenged with skinny genes.
If you enjoyed this article and would like to learn more about proven muscle building systems for hardgainers then click here now: [http://www.howtogetleanmusclereview.com/pcp2.html]Gain Healthy Muscle
Article Source: http://EzineArticles.com/?expert=Peter_Harris http://EzineArticles.com/?What-Are-the-Rules-For-Working-Out---Part-1&id=3112919
By [http://ezinearticles.com/?expert=Peter_Harris]Peter Harris
1. Learn to filter the advice that you hear. If you've spent any kind of time in a gym I'm sure you've heard someone spewing out loads of advice to someone else on how to get huge, get strong, get ripped, etc. Everyone has an opinion. The problem is that general advice will not work for everyone. Just because someone looks massive and strong that doesn't mean they know what they are talking about. Some people look that way no matter what they do in the gym. Stick with the advice of the professionals.
2. Don't Overtrain. OK - this is nothing new. So why do so many people do it? This is one of the biggest problems that people new to the gym have to face. You want to see results and accomplish your goals as quickly as possible. So you go to the gym everyday working every bodypart multiple times a week. Guess what? You aren't gaining any size or strength! Why not? Simple - as a hardgainer your body has special needs. You need to do less to get more. That means spend less time in the gym and more time resting.
Your muscles grow and repair when you are resting, not when you are working out. So the more you are lifting weights the more your are tearing down muscle fibers. If you don't allow yourself adequate rest then your muscles will not have adequate time to repair and grow. You will not gain weight or size as a result. Less is more in your case.
3. Focus On Compound Lifts. While you are trying to gain size and weight limit the amount of "isolation exercises" that you do. Isolation exercises are designed to isolate a specific muscle group. These are usually used when you need to strengthen a lagging muscle or for shaping and toning.
Compound lifts on the other hand work multiple muscle groups simultaneously. They will help recruit the maximum amount of muscle fibers which can lead to maximum growth in the muscles. These should be the focus of your workouts.
4. Free weights are king! There is nothing wrong with using machines during your workouts. In the rules for muscle building if you want to maximize your results and muscle growth efficiency then free weights are the way to go. The use of free weights requires much more control on your part over machines. Free weights will force a greater degree of muscle stabilization and activation of synergistic muscles. This type of recruitment will stimulate greater and quicker muscle growth and weight gain.
5. How many reps should I do? You should be lifting an amount of weight that allows you to perform 4 to 8 reps per set. You should be struggling to achieve this number. If you can easily complete this amount of reps then your weight is too light. You should feel like your muscles are working with every single repetition.
This article discusses 5 rules related to working out. These rules can apply to hardgainers that are struggling to gain weight and muscle mass as well as those that are not challenged with skinny genes.
If you enjoyed this article and would like to learn more about proven muscle building systems for hardgainers then click here now: [http://www.howtogetleanmusclereview.com/pcp2.html]Gain Healthy Muscle
Article Source: http://EzineArticles.com/?expert=Peter_Harris http://EzineArticles.com/?What-Are-the-Rules-For-Working-Out---Part-1&id=3112919
How to Gain Weight and Muscle Fast
How to Gain Weight and Muscle Fast
By [http://ezinearticles.com/?expert=Greg_Gallon]Greg Gallon
Let me start by saying that we're so glad that you found this article online. No Bull Muscle Building wants to point you in the right direction to get you well on the way to meeting your muscle building goals. If you are like most guys that we've heard from you want someone that can cut through the bull crap and just give them the run down on what it is truly going to take to get huge. Well, we were once in that exact same position and decided that we we're going to take the time necessary to discover the answers to the exact thing you are looking for. It can almost seem like an impossible task while wading through the incredible amounts of false advertising, bull crap claims and just out right lies you find on and offline that will at best waste your time and money and at worst even do damage to your health.
The goal of this article is just to give you a realistic perspective on what it will take to stack on the muscle. Doing things the right way isn't really all that hard actually. It doesn't take nearly as long as you might think either. It is completely realistic, especially for a more someone who is more of a novice to weight training, to be able to stack on 15 - 25 pounds of muscle in about 16 weeks. Do you have any idea what a difference that will make to your physique? It will change it dramatically. Plain and simple, doing things the right way the first time actually takes a lot less time that trying 3 or 4 "fads" that don't work, with probably a little bit of "giving up time" in between them. Less time for better results. The logic is undeniable.
So to give it to you simple there are three primary areas that should form the foundation to your muscle gaining efforts. They are 1) Nutrition 2) Training and 3) Rest. Listen the more simple you can keep this in your mind the less infringing and consuming it will seem to be upon your life.
Nutrition is probably 50% of the reason you will or will not grow. It is where the greatest amount of ignorance exist and therefore it is the area with the biggest and most frequent mistakes made in it. We are convinced that there would be a lot more well built ripped guys walking around if it wasn't for all the mistakes made in this area. Mistakes in your muscle building efforts can lead to minimal results from your efforts and minimal results can lead to discouragement and giving up. Fact is, unless you have a severe health problem that prevents your body from being able to develop muscle then you can definitely stack on the muscle. We'll give these tips to you in point form to help you remember them better.
i) Start with 16 x you body weight per day in calories. Move this up or down by 200 - 250 calories per day dependent upon your weight gain (less than 1 pound per week up it. More than 2 pounds per week lower it).
ii) 3 - 4 grams of carbs per pound of body weight per day. Carbohydrates allow your body to better utilize the protein in your diet to do it's muscle repair and building job.
iii) 1 gram of protein per day per pound of body weight. Contrary to all the hype this is all you need.
iv) Eat a good amount of essential fats. Your body actually needs healthy fats to be able to build muscle.
v) Always start your day with a big breakfast. In this case all of the hype is true. It is the most important meal you eat.
vi) Never allow more than 3 hours between meals right up to bed time. Turn your body into a nutrient processing machine.
vii) 20 minutes before and immediately after a work out you should eat. Try fast absorbing carb and protein shakes.
Seriously, you need to eat like it is your job. This part of weight training will actually feel much more difficult to keep up that the training itself. It is your key to making massive gains in the gym.
Training your muscle is obviously another major necessity if you want them to grow. Many mistakes are made here as well. Be sure to check your form. Bad form is more likely to produce an injury and does not work as effectively. We will make some more point form recommendations for training.
i) The amount of weight you lift. You should use 80% of your maximum ability per exercise (eg. if your max bench press is 200 lbs then use 160 lbs).
ii) Lower the number of reps you do. You should be doing 3 sets of 4 - 6 reps per exercise (at this higher weight it should be about all you can do)
iii) How often you should weight train. 3 days per week is all that is necessary to achieve incredible gains. Your work outs should only take about 30 - 40 minutes each. Any more than this is unnecessary and can actually work against you. It is not in the gym that your muscle grows. It is at home when you are resting and recovering.
iv) We recommend using multi-muscle group exercises. This will help to get your workout done faster and helps build and more functional strength. The primary exercises that we recommend are squats, dead lifts, clean and presses, clean and jerks, dips, rows, bench presses, military presses, and chin / pull ups.
v) You can also speed up your training by using super sets. Try combining exercises that switch between upper and lower body in your super sets.
Surprised? Your training doesn't have to be a life consuming thing even if you want to be huge. We guarantee you will get absolutely jacked following this simple outline.
lastly is rest. Not a whole lot to be said about rest. It is obviously very beneficial. You should try to get 8 hours of sleep per night. It is when your body heals. When you train you actually create small tears in muscle cells. These are repaired by the healing process and it is in this process that your muscle develop and grow. Sleeping is when almost all of this takes place. That is why you shouldn't over train. Your body will reap the benefits of your training for days after your workouts. Give your body the time it needs to recover and grow.
So, eat like you're going to save the world by doing it. Train your butt off in the gym. Get in, get done and get out is our motto. Lastly, get plenty of rest. Let these simple principals be the foundation to your muscle building efforts and it won't be long until you love what you see in the mirror.
What you just learned about [http://www.nobullmusclebuilding.com/]how to gain weight muscle is just the beginning.
To get the full story and all the details as well as your FREE "No Bull" Muscle Mastery course,check us out at: http://www.NoBullMuscleBuilding.com/
Article Source: http://EzineArticles.com/?expert=Greg_Gallon http://EzineArticles.com/?How-to-Gain-Weight-and-Muscle-Fast&id=3108760
By [http://ezinearticles.com/?expert=Greg_Gallon]Greg Gallon
Let me start by saying that we're so glad that you found this article online. No Bull Muscle Building wants to point you in the right direction to get you well on the way to meeting your muscle building goals. If you are like most guys that we've heard from you want someone that can cut through the bull crap and just give them the run down on what it is truly going to take to get huge. Well, we were once in that exact same position and decided that we we're going to take the time necessary to discover the answers to the exact thing you are looking for. It can almost seem like an impossible task while wading through the incredible amounts of false advertising, bull crap claims and just out right lies you find on and offline that will at best waste your time and money and at worst even do damage to your health.
The goal of this article is just to give you a realistic perspective on what it will take to stack on the muscle. Doing things the right way isn't really all that hard actually. It doesn't take nearly as long as you might think either. It is completely realistic, especially for a more someone who is more of a novice to weight training, to be able to stack on 15 - 25 pounds of muscle in about 16 weeks. Do you have any idea what a difference that will make to your physique? It will change it dramatically. Plain and simple, doing things the right way the first time actually takes a lot less time that trying 3 or 4 "fads" that don't work, with probably a little bit of "giving up time" in between them. Less time for better results. The logic is undeniable.
So to give it to you simple there are three primary areas that should form the foundation to your muscle gaining efforts. They are 1) Nutrition 2) Training and 3) Rest. Listen the more simple you can keep this in your mind the less infringing and consuming it will seem to be upon your life.
Nutrition is probably 50% of the reason you will or will not grow. It is where the greatest amount of ignorance exist and therefore it is the area with the biggest and most frequent mistakes made in it. We are convinced that there would be a lot more well built ripped guys walking around if it wasn't for all the mistakes made in this area. Mistakes in your muscle building efforts can lead to minimal results from your efforts and minimal results can lead to discouragement and giving up. Fact is, unless you have a severe health problem that prevents your body from being able to develop muscle then you can definitely stack on the muscle. We'll give these tips to you in point form to help you remember them better.
i) Start with 16 x you body weight per day in calories. Move this up or down by 200 - 250 calories per day dependent upon your weight gain (less than 1 pound per week up it. More than 2 pounds per week lower it).
ii) 3 - 4 grams of carbs per pound of body weight per day. Carbohydrates allow your body to better utilize the protein in your diet to do it's muscle repair and building job.
iii) 1 gram of protein per day per pound of body weight. Contrary to all the hype this is all you need.
iv) Eat a good amount of essential fats. Your body actually needs healthy fats to be able to build muscle.
v) Always start your day with a big breakfast. In this case all of the hype is true. It is the most important meal you eat.
vi) Never allow more than 3 hours between meals right up to bed time. Turn your body into a nutrient processing machine.
vii) 20 minutes before and immediately after a work out you should eat. Try fast absorbing carb and protein shakes.
Seriously, you need to eat like it is your job. This part of weight training will actually feel much more difficult to keep up that the training itself. It is your key to making massive gains in the gym.
Training your muscle is obviously another major necessity if you want them to grow. Many mistakes are made here as well. Be sure to check your form. Bad form is more likely to produce an injury and does not work as effectively. We will make some more point form recommendations for training.
i) The amount of weight you lift. You should use 80% of your maximum ability per exercise (eg. if your max bench press is 200 lbs then use 160 lbs).
ii) Lower the number of reps you do. You should be doing 3 sets of 4 - 6 reps per exercise (at this higher weight it should be about all you can do)
iii) How often you should weight train. 3 days per week is all that is necessary to achieve incredible gains. Your work outs should only take about 30 - 40 minutes each. Any more than this is unnecessary and can actually work against you. It is not in the gym that your muscle grows. It is at home when you are resting and recovering.
iv) We recommend using multi-muscle group exercises. This will help to get your workout done faster and helps build and more functional strength. The primary exercises that we recommend are squats, dead lifts, clean and presses, clean and jerks, dips, rows, bench presses, military presses, and chin / pull ups.
v) You can also speed up your training by using super sets. Try combining exercises that switch between upper and lower body in your super sets.
Surprised? Your training doesn't have to be a life consuming thing even if you want to be huge. We guarantee you will get absolutely jacked following this simple outline.
lastly is rest. Not a whole lot to be said about rest. It is obviously very beneficial. You should try to get 8 hours of sleep per night. It is when your body heals. When you train you actually create small tears in muscle cells. These are repaired by the healing process and it is in this process that your muscle develop and grow. Sleeping is when almost all of this takes place. That is why you shouldn't over train. Your body will reap the benefits of your training for days after your workouts. Give your body the time it needs to recover and grow.
So, eat like you're going to save the world by doing it. Train your butt off in the gym. Get in, get done and get out is our motto. Lastly, get plenty of rest. Let these simple principals be the foundation to your muscle building efforts and it won't be long until you love what you see in the mirror.
What you just learned about [http://www.nobullmusclebuilding.com/]how to gain weight muscle is just the beginning.
To get the full story and all the details as well as your FREE "No Bull" Muscle Mastery course,check us out at: http://www.NoBullMuscleBuilding.com/
Article Source: http://EzineArticles.com/?expert=Greg_Gallon http://EzineArticles.com/?How-to-Gain-Weight-and-Muscle-Fast&id=3108760
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