How to Get Leaner Without Losing Muscle Power

The Most Popular Traffic Exchange

You’ve finally done it! You’ve bulked up and reached the size you always dreamed of being! All of a sudden, you’re walking around like a human tank and people are diving out of the way when they see you coming down the hall…

It’s a great feeling being your biggest and you’ll be smashing your personal bests down the gym no doubt! But there’s a problem…

bulking

With all that extra size, you’ve inevitably put on at least some fat as well as muscle. This somewhat diminishes the achievement of bulking up. Whereas before you felt small, skinny and weak… now you’re afraid to take your top off down the beach because of all the flab.

You can’t win!

So is there a way you can have your (protein) cake and eat it too? Let’s dive in and take a closer look…

Why You Get Weaker When You Get Leaner

Bulking up is actually relatively easy once you know how. You just need to lift heavy weights a few times a week and then spend the rest of the time resting up and eating big. This is what most people really don’t understand about bulking – it’s actually the resting and the eating part that makes the magic happen!

And as it happens, resting and eating is also what helps to make you stronger. The reason for this is that when you relax and eat a lot, you’re putting yourself in a calorie surplus. As far as your body is concerned, you have plenty of excess energy and it can do whatever it likes with it. That means you’re going to build plenty of muscle and build plenty of ‘fast twitch’ muscle fiber – the explosive powerful kind.
This type of muscle is highly inefficient from an energy consumption standpoint but that doesn’t matter to the body as long as you’re in a caloric surplus.

Conversely though, when you start eating less and/or exercising more, your body will need more energy. That means it can’t afford the running costs of your fast twitch muscle fiber and it will get replaced with the alternative ‘slow twitch’ kind.

And as a result of all that, you’re now going to be left with less explosive power. Did you know that couch potatoes actually have quite a lot of explosive power for this reason?

The Solution

So what’s the solution?

Of course the first thing is to taper slowly from your high carb, high protein, low activity lifestyle. Try to more gradually introduce extra activity and reduce the amount that you’re eating.

At the same time, you also need to think about ways you can protect all that muscle you’ve built. Supplementing with BCAAs can help to do this for example.

More important though, you need to start training with heavy weights. When you do that, you’ll be telling your body that you need that fast twitch fiber and you’ll be learning to use the fiber you have more effectively. This strengthens your mind muscle-connection and it allows someone as thin as Bruce Lee to be as powerful as he was.

Switch to heavy lifts around your 1-3 rep max and you’ll stand the best chance of hanging onto that strength!

bulking
The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)

7 Reasons To Start Up With an Exercise Program

The Most Popular Traffic Exchange

Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way.

Below follows 7 good reasons to start exercising now.

exercise

1. Contributes to fat loss.

It is well documented from scientific research all over the world for many years that physical exercise contributes significantly to weight loss. I will not dwell on this issue fore it is so obvious, but just mention the simple fact that weight loss is a function of the net calorie intake.

If you burn more calories than you take in thorough nutrition, you lose weight and vice versa. When you exercise you burn more calories then when you don’t. So the bottom line is: All other factors equal, the more you exercise the more weight or fat you’ll lose. That’s really simple.

2. Preventing Disease

The probability of developing a large number of various diseases has been proven to decrease dramatically thanks to physical exercising. These include:

  • heart disease
  • cancer
  • diabetes
  • stroke

About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors like stress and lack of physical training. We also know that diabetes increases the risk of heart disease and stroke. This shows that many of the risk factors and diseases caused by inactivity are working together to damage your health. Don’t let these ugly forces do that – start exercising today.

3. Healing or improving disease

We also know that many severe and minor diseases can be dramatically improved or even healed by doing regular exercises. These include most of the diseases I mentioned in the last paragraph. Following a workout plan regularly also decreases HDL cholesterol (“bad” cholesterol) levels, decreases triglyceride levels (a fat liquid that increases the risk of diabetes) and decreases blood pressure (a cause of heart attack and stroke).

Regular physical training also reduces the risk of prostate cancers for men, breast and uterine cancers for women, non-insulin dependent diabetes for both genders and much more. All this is scientifically proven. So, why not start your workout today?

4. Enhance your mental health

We know from many scientific study that regular exercising leads to an increased release of endorphin in the body. These chemicals help combat depression and make us feel happier. The body releases these endorphin after only 12 minutes into the workout.

Another chemical called serotonin is increased during and after a workout session. Increased levels of serotonin in the central nervous system is associated with feelings of well-being and decreased mental depression. It also helps you feel less tired which can increase your mental alertness. It also helps you sleep better.

5. Enhance your feeling of wellness

When you are in a good shape and fit you’ll feel more upbeat, and your overall mood is improved. You have experienced that you can stretch your own limits, you know you are capable to do more than before you started to exercise. This gives you a feeling of wellness that’s difficult to describe.

Let’s do an experiment: Do an hour of workout today; do whatever you want like walking, bicycling, swimming, jogging, running whatever. Adjust the intensity of the training so that you sweat really good. Then take a shower and sit down. Feel yourself. Now you know what I mean.

6. Increase your persistence

Regular exercising gives you more energy, which can make you more productive at home and at work. Exercise can give you new goals and a sense of purpose – you have something positive to focus on and aim for. This will increase your overall persistence and prevent the like hood of getting off track, whatever your goal is.

7. Enhance your social capabilities

Following a workout plan regularly can boost our self-esteem. It will Help you look better and you will be more comfortable with your own company. Exercise helps you to get active and meet new people, which prevents you from feeling isolated and unsupported. It even increases your interest in sex, and can improve your marriage or your partner relationship.

So, after knowing all this – all the positive things exercise and workout can do for you – do you have any reason to remain inactive? Come on, get active today. You deserve it.

exercise
Fat Burning Secrets *FREE DOWNLOAD*

3 Ways to Exercise On A Busy Schedule

The Most Popular Traffic Exchange

Most exercise programs are started with the best intentions. So why then, do treadmills turn into storage platforms, and walking shoes are worn only to Saturday night movies? The answer is more of a matter of poor planning then low motivation.

For exercise to be viable, it should include activities you enjoy, be accessible, and fit easily into your daily schedule. Here are 3 three ideas:

exercise

Arm your exercise space for battle.

What would it take for your treadmill to be used? What about the weights? Maybe all you need is for your exercise space/room to be more inviting. You could accomplish this by decorating. Add color, texture, and other elements that will appeal to your senses-sight, smell, and sound. Do simple things like keeping a water pitcher on a table, or adjusting the light to fit your mood. If instead of comfort, your worry is infringing on productive time, consider adding a television with a VCR. This allows you to watch the news or watch a movie that you wouldn’t normally have time to watch. You can view it in 20-30 minute increments. View it only when exercising, forcing you back on the equipment to see what happens next. It might be the motivating factor you’ve been looking for. Another possibility is to listen to a book on tape or recorded meeting notes through a headset. You can also record notes or the next day’s “to do” list as you think of things while exercising.

Walk whenever possible.

This includes the old stand bys like taking the stairs instead of the elevator, parking a distance from your destination, and delivering messages in your office by foot instead of by email. You can also walk on your lunch hour and breaks instead of sitting down to eat or snacking. To get your lunchtime nutrition, eat a quick salad at your desk before you take off. Bringing your food from home will save drive time to a restaurant, enabling you to get more from your breaks. Invite co-worker to walk with you.

Choose active family activities.

Instead of eating a big dinner out-eat a healthy meal at home and then take a walk around the neighborhood together. You’ll save the calories of the large restaurant portions, the time it takes to drive to an establishment, and gain that much need family time. Other “active” activities include walking around at the zoo, hiking on local nature preserves, bicycling, ice-skating, and swimming. The list is endless. Let these types of activities replace television watching and video games.

Turn your good intentions into action. You’ll be healthier and will improve your overall well-being. You may end up with better work relationships as a result of hand delivering your messages. You will certainly strengthen family relationships by focusing on your time together. By investing a little time each day in the development of a healthy lifestyle, you could add years to your life, enabling you to enjoy the days when you no longer have such a chaotic schedule.

exercise
7 Keys To Body Transformation *FREE DOWNLOAD*

Effective Cardio Workouts In Only 20 Minutes

The Most Popular Traffic Exchange

The perfect workout routine is one that combines strength training and some form of cardio. The problem is, most people hate doing cardio and will make up any excuse not to do it. A popular excuse is not having enough time. This article, however, will show you how you can spend only 20 minutes on a cardio workout and still reap the benefits.

So first of all, why is it necessary that you add cardio to your workouts? Most people understand the benefits of strength training because it adds muscle and muscle makes you healthier, more lean and stronger overall.

cardio

But what are the benefits of cardio? Here is a short list that names just a few:

  • it helps reduce stress
  • it burns calories which leads to weight loss
  • it makes your heart and lungs stronger
  • it reduces your risk of certain diseases
  • it reduces depression and increases confidence
  • it gives you more energy and helps you sleep better
    To sum it up, adding cardio to your workout improves your health and well-being which leads to a better quality of life. Combine this with strength training and you’re on your way to feeling great, fast.

So how can you reap the benefits of cardio in only 20 minutes per workout? It’s called Interval Training and it can be applied to many different forms of cardio including boxing, running and biking.

The concept in a nutshell is shorter workouts, but higher intensity. This is accomplished by pushing hard for say two minutes and then slowing down for two minutes. If you repeat this cycle four more times then you have your 20 minutes. You could also do one minute hard, one minute easy and then repeat this nine more times.

Here is an example:

Interval training is perfect for running. If you’re working out on a treadmill or running outdoors, it’s the same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won’t be your all out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow this with two minutes of either a walk or a very slow jog. Repeat four more times and you’ve got yourself an effective cardio workout in only 20 minutes.

This concept can be applied to many different forms of cardio: two minutes hard, two minutes easy, repeat four more times. Or one minute hard, one minute easy, repeat nine more times. You’ll get your blood flowing, your heart pumping and reap all the benefits cardio has to offer…all in only 20 minutes.

cardio
7 Keys To Body Transformation *FREE DOWNLOAD*

5 Action Ideas To Get Big Fast

The Most Popular Traffic Exchange

Are you sick and tired of picking up that latest body building magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!! What it won’t tell you is that the guy is a professional and probably doesn’t have to hold down a steady job, pay off a mortgage or raise a couple of kids.

The thing is you don’t have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.

body

Lets have a look:

1. Back to Basics – To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.

Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.

All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.

Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

2. Perform One Set Per Body Part – Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.

If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.

If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.

Therefore you need to do one set per exercise, remembering to complete the training session in 20 – 30 minutes so to have the most stimulus as possible and then move on to the next exercise.

Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout. Because you are doing one set per exercise, you will have to work it hard and to total failure.

3. Cycle Your Strength Training – The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle.

Cycling intensity through changes in repetitions and poundage’s throughout your training program is an effective way to maintain progression and avoid training plateaus.

4. Don’t Train To Long – Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.  The amount of cortisol released is highly dependent upon the length of training time.

Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max. Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.

5. Don’t Cheat – Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results. Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.

Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.

body
Diet and Exercise (Free Download)

Tips for Designing a High Calorie Diet to Build Muscle

The Most Popular Traffic Exchange

Adding weight that is all or mostly muscle can be a tricky thing if you aren’t too sure how to approach it. We’ll just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.

When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats – desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but it’s not going to be the type of weight gain that you are looking for.

muscle

It isn’t really as difficult as it sounds, but too many people stop listening after they hear “eat more food,” and end up eating too much of the wrong things.

So what do you do when you are attempting to pile on muscle mass?

If you’ve been on the standard diet consisting of three meals, it’s time to start stepping up your numbers. You want to consume anywhere from four to six moderately sized meals a day. Don’t get too excited, I’m not suggesting that you sit down to six steak dinners a day, there are some very simple ways to get the extra calories and protein that you’ll need to help your muscles grow.

Restructure your three normal meals so that each one contains a good lean source of protein if it hadn’t already – your breakfast could be built around eggs, lunch could be chicken breast and dinner could focus on fish – that will most likely add some of the necessary protein without having to do any extra work at all. For the three additional meals you can keep it super simple: a meal could consist of cottage cheese and some fruit, your favorite yogurt and a couple handfuls of trail mix or if you could even have a couple peanut butter sandwiches.

Protein drinks and meal replacement shakes are also excellent ways to tack on extra high quality calories. Many people don’t like to eat right before bed because it can disrupt their sleep pattern, which can also affect the rate of recovery – a great way to combat this is by drinking a protein shake shortly before you turn in. The shake shouldn’t overload your stomach or make you feel like you’ve just eaten a full meal before laying down, but it will provide just as many calories and, chances are, even more protein than a small meal. There are even some people that drink a shake before bed, then set their alarm clocks for about half way through the night to get up and have another shake before going back to sleep.

And just because you’ve upped your meal anti to five or six a day, that doesn’t mean that you should necessarily cut out the snacks. A glass of milk and a handful of mixed nuts will add even more protein, vitamins and essential fats as will carrot or celery sticks with peanut butter or a few hard boiled eggs.

The simple fact is, no matter what your body type, even if you see yourself as a so called “hard gainer” – If you approach your training intelligently, always using proper form and high intensity; allow your body plenty of time for recovery, and increase your calorie intake with good lean sources of protein while maintaining a well balanced diet, your muscles will grow.

muscle
Your Brain and Your Diet (FREE DOWNLOAD)

5 Tips To Losing Weight While Keeping Your Sanity

The Most Popular Traffic Exchange

Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds.

So, what can you do to lose weight and keep your sanity? The following five tips should help you out.

weight

Tip #1 Lower Your Expectations

If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably. However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed.

Tip #2 Don’t Tell Everyone You are Dieting

When people first start diets they tell everyone they are dieting and their great weight loss plans. However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan. This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.

Tip #3 Don’t Eliminate a Food Group

Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail. On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.

Tip #4 Household Support

When you start a diet you need to make sure the entire household will support you in your efforts. If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy. So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.

Tip #5 Work Out

Losing weight takes a lot of time, which can really test your sanity. However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan.
When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.

weight
Your Brain and Your Diet (FREE DOWNLOAD)

Keeping Your Body Healthy-Your Physical Fitness

The Most Popular Traffic Exchange

It is important to be fit, everyone knows that. Your physical fitness has a big impact upon how you feel about yourself, and how much effort your body has to expend in order to keep working. Lack of physical fitness has supposedly reached an epidemic proportion in America, though the truth is that Americans are obsessed with physical fitness, and TV doctors and celebrities alike make a fortune through selling fitness videos and books to the public.

Unless you’re planning to buy ‘em all and use them as weights to lift up and down every day, none of these will ever do your physical fitness any good at all.

physical  fitness

The best way to improve your physical fitness is by incorporating regular activity into your daily routine. It is not necessary to take out full membership of your local gym, or even attend one exercise class. What it does mean is choosing an activity that increases your heart rate, or improves your strength and general flexibility. Walking a few more blocks, doing some gardening or housework, climbing the stairs, are all examples of something that can fit quite easily into your routine, but which can also increase your physical fitness. Taking the elevator, driving the car to the shop at the corner of your street, and spending more time in bed are all things that will not improve your fitness level.

A healthy lifestyle cannot be a fad, or something that you will do ‘next year’. It should be on your ‘to-do’ list all year round, not just as a New Year Resolution that you never intend to keep. Once you start on an exercise regime, you will need to keep that up for the rest of your life; or your physical fitness will be lost, and you will have to start all over again. Without regular exercise, the muscles reduce, and fat takes its place (muscles do not become fat, they merely move over to make more room for it if they aren’t used). It is therefore important that you choose a regime that is going to keep you interested in the long term; every year throws up a new ‘fitness fad’, but most people take them up and then discard them after a fortnight. Instead, choose something that you enjoy. If the thought of being instructed on stepping up and down on a plastic board fills you with scorn, then you might try something else – martial arts are always popular, and a physical fitness regime which incorporates some kind of team sport will also help to keep you interested.

Remember: physical activity everyday is the key to fitness, and that is what is important. Improving your physical fitness can provide you with more energy, and will help you to feel more positive about yourself.

physical fitness
Your Brain and Your Diet (FREE DOWNLOAD)

10 Things You Should Know About Stretching

The Most Popular Traffic Exchange

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.

Here are some of them.

stretching

  1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

  2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

  3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

  4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

  5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

  6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

  7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

  8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

  9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

  10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

stretching
Herbal Healing For Everyone ~Free Download~

 

5 Fitness Myths That Are Responsible For Thousands of Fitness Failures

The Most Popular Traffic Exchange

Unfortunately, many people are misinformed and are also misled by the many promises of the fitness perfection/weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper”, or “Exercise in a Bottle”.

Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix, or the miracles they are portrayed as. They are also usually very dangerous.

fitness

Below are some common misconceptions among people with regard to exercise and nutrition.

1. You need to exercise to burn fat.

The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.

2. Your metabolism slows down once you hit 30.

WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

3. Pasta and bread are fattening.

Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

4. Eating after 7pm will make you fat.

Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

5. Strength training will make you bulk up.

Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles.
Muscle burns calories, so the more muscle you have, the more calories you burn which makes easier to burn fat and harder to gain it!

By no means is this a complete list! There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines!

 

fitness
7 Keys To Body Transformation *FREE DOWNLOAD*

5 Mistakes People Makes When Doing a Workout Program

The Most Popular Traffic Exchange

When you start out with a workout program – whether the purpose is weight loss exercise or another – you have started a training process that hopefully is going to last for a while. It is important that you are aware of some factors that can decrease your motivation for the exercising or even damage your health – while you are executing your training program.

Even a few minor mistakes in your workout can easily accumulate to bad habits over time, kicking you off track, and that is not the purpose with good exercise. Below I’ll go through a few of these.

workout program

1. Impatience

Impatience is probably most people’s worst enemy when it comes to staying on track with your workout plan. It is so easy to get distracted, especially if you feel the recent progress with your exercise has been slow. You must be aware that physical training won’t do miracles over night. Only faithful and diligent exercising and workout, day after day, week after week, month after month will prove results.

Looking back; maybe you’re one who hasn’t trained or exercised for years, maybe not at all. How many years did it take to put you in the physical shape and fitness condition you were in before you started regular exercising? Do not expect results in one week – take a look back and try to feel the difference after 3 to 6 months of exercising. If you are that patient, you’ll definitely see results of your workout effort.

2. Expectations too high

If you expect to become a Joe Jordan or a Naumi Chambell after a few weeks of exercises, you’ll get disappointed. The purpose with your physical workout is to make yourself feel better and give you a better and richer life, not to compare yourself with others, whoever they are.

The measurement stick should always be the fitness and shape you were in before you started the exercising, and every improvements you do, are with references to this. If you do that, your expectations to the results of your exercise and workouts will be realistic, and you’ll be amazed of how good you really can be.

3. Getting Exhausted

Especially in the start up phase of a training program, some people are exercising so hard that they simply get exhausted or burned out. If you start your training program exceeding your present capabilities, and if you have not been exercising since you were a kid – you probably won’t be able to jog or workout for the next 14 days.

Your muscles will hurt so much and your legs will be so stiff after your mega exercise, that you have to lay down and wait til you are able to exercise again. This is not very motivating. Start out the exercising very carefully and lite – that is especially important if you have not done much training before.

4. Doing exercises the wrong way

This can really be damaging, especially with anaerobic exercises. If you are training at a fitness center you should make sure you’ve got all the instructions you need from the trainer before you do any workout. One little mistake in your exercise can damage your back for a long time, and even permanently.

The best is to have a personal trainer that can follow you through thick and thin throughout the exercise program but for most people this alternative is too expensive. So my advice is; if you are in even the slightest doubt of how to do an exercise, simply ask, ask and ask. The training staff is there to help you with your exercising, that’s their job.

5. Choosing an exercise program that is not exciting enough

I have always been fascinated about people I have seen running up and down roads and streets day after day or people that do all their exercise on trim cycles. How boring must that be? Well, we are all different and have different preferences when it comes to what activities we enjoy. Some people love to run for hours – and that’s fine, let them do it.

I prefer more enjoyable sports like tennis, badminton, football, smashball, squash or training together with other people. Dancing is also a great fat burner. The point is: Chose an exercise plan that include your favorite activities.

If you like and enjoy what you’re doing day in and day out, you’ll be much more likely to stay in the training program for a long time. And the longer you stay in it, the more you’ll enjoy it.

 

workout program
HIIT IT HARD ~FREE DOWNLOAD~

5 Action Ideas To Get Big Fast

The Most Popular Traffic Exchange

Are you sick and tired of reading an online article or picking up that latest body building magazine off the shelve, opening it to the latest program on the current, big bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!!

What it won’t tell you is that the guy is a professional and probably doesn’t have to hold down a steady job, pay off a mortgage or raise a couple of kids.

The thing is you don’t have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.

big

Lets have a look:

1. Back to Basics – To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.

Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.
All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

2. Perform One Set Per Body Part – Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.

If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.Therefore you need to do one set per exercise, remembering to complete the training session in 20 – 30 minutes so to have the most stimulus as possible and then move on to the next exercise. 

Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout. Because you are doing one set per exercise, you will have to work it hard and to total failure.

3. Cycle Your Strength Training – The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle. Cycling intensity through changes in repetitions and poundage’s throughout your training program is an effective way to maintain progression and avoid training plateaus.

4. Don’t Train To Long – Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.
The amount of cortisol released is highly dependent upon the length of training time.

Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max. Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.

5. Don’t Cheat – Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results.

Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.

Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.

big
7 Keys To Body Transformation *FREE DOWNLOAD*