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Archive for June, 2010

Today I’m going to share 40 secrets that natural bodybuilders use for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before. This muscle building program is great if you if you are a newbie or and experienced weight lifter.

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of the techniques in this muscle building program will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

1. Begin with 3 full body weight training workouts every 48-hours.

2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

35. Have a training program. Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.

40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

There you have it. 40 of the best techniques to help you build solid muscle fast in 6 months or less naturally. The key to any muscle building program is consistency and discipline. Do the following consistently and you should see noticeable results that will make you ecstatic!

If you’re looking into gaining muscle mass, you should know that it takes a lot of effort to really add on that muscle. However, if you are serious enough about it, you can see some great gains.

If you’re looking to start on your road to a bigger and better body, these tips will help give you that extra edge:

1. Start Squatting

If you’re interested in gaining muscle mass, squatting is one of the best ways of doing it. Squatting is also one of the most painful ways of going about it, but no pain no gain, squatting not only gives you massive legs but also helps grow the rest of your body. How? Well, because the exercise is so intense, human growth hormone is released into your body.

Some people take It as far as squatting 3 times a week to kick start muscle growth, its that effective. Granted, that will be a brutal regimen, but if you’re struggling to put on some pounds, its worth giving a try.

2. The Deadlift

If there is one other exercise that could dethrone the squat in terms of effectiveness it would be the deadlift. It involves lifting a barbell up off the floor using your back and it can really work to thicken up your back.

Not only is deadlifting good for a massive back, but it also works out your arms and legs a bit too. Now it’s important to understand just how powerful this exercise is. If all you were to do were deadlifts and nothing else for your back, because this is such a powerful exercise, you’d still wind up with a massive back if you didn’t do anything else.

If you’re dead serious about gaining muscle mass, these tips will help you out but they’re obviously not enough to get you the muscular beach ready body you’re after.

You need a full system to train with which lays out your whole workout regimen and diet. If you can find a good system it can really mean the difference between gaining 15 pounds of solid muscle versus only 5 pounds.

Body building is one way for a teen to get fit, lose weight, and stay healthy. Start weight training at the early age of sixteen. It will give you confidence boost at that age. If you start getting conscious of your body and your health when you are in your teens, you are setting the stage for a healthy adult life. Teen body building is the best way to achieve your goal of a healthy body and a healthy life style. Be certain that you are not pushing yourself beyond your limits and use the advice of adults.

Teenage bodybuilding has been rising in popularity as many young people decide that they want to get fit and be healthy. Starting an exercise program when you are young is a great way to stay fit for life. Teenage bodybuilding is something which is rising up nowadays. These kids start up with muscle building soon after they enter the sixteen to eighteen age groups. Teenage bodybuilding is a slow process. While adults, especially those who have been athletic in the past, can walk into a gym and progress rather quickly, teenagers must start out slow

Teenage bodybuilding is the same to any age group bodybuilding in crucial aspect. There is no way to get your muscles to grow if you do not eat enough protein. Your workouts could have a harmful effect, because your muscles will not have the right nutrients they need to repair effectively. Teenage bodybuilding is more popular these days. Teenagers always want to impress, and greater numbers than ever are looking to keep doing by having an excellent body, with great muscles to match.

Teenagers learn lessons on nutrition by involving in a teenage bodybuilding regiment. There should be a set schedule involving different types of muscle groups that will be worked on. Teenage bodybuilding can be done without using any supplements because young people are generally healthy. They can get great results just by following an all natural bodybuilding workout routine and eating enough protein and carbohydrates that provide you with energy and muscle building power.Teenage bodybuilding is rising in popularity due to many young people wanting to get fit and be healthy. Starting an exercise program when you are young is a great way to stay fit and healthy.

Teenage bodybuilding is the same to any age group bodybuilding in crucial aspect. There is no way to get your muscles to grow if you do not eat enough protein. Your workouts could have a harmful effect, because your muscles will not have the right nutrients they need to repair effectively. Teenage bodybuilding is more popular these days. Teenagers always want to impress, and greater numbers than ever are looking to keep doing by having an excellent body, with great muscles to match.

Bodybuilding in the teenager is a slow process. Adults, who have been athletic in the past, can walk into a gym and progress rather very rapidly. Teenagers must start out slow and take it easy. Teenagers cannot afford to go to the gym regularly, but fortunately, you do not really have to these days. You can ride your bike to the nearby shop to buy a newspaper or a cartoon of milk instead of your parents driving you there.

Stick with your training program and keep an eye on your goals and don’t miss days or risk your growth by taking testosterone supplements. Teen boys have a large amount of testosterone already in their bodies.

Do you know how to build a lean and muscular body? You may think you know how, but do you really know how? Let me tell you how to build muscle and burn fat, and you tell me if you already knew…

I’m going to discuss 6 things you must do to get the body you want. Here they are:

1) Weight Lifting

You must not only lift weights, but you must focus on lifting heavier weight and/or more reps each and every workout. You need to know how many times to workout each week, how hard to lift, and how much to rest.

2) Diet and Nutrition

You must eat only the best sources of food and the perfect amounts of those foods in order to build muscle and burn fat as quickly as possible. The correct combination of foods at the correct times throughout the day is a MUST.

3) Cardio Exercise

Aerobic exercise is VERY important to your health and your appearance. Aerobic exercise helps prevent fat storage and burns fat directly from your body. As you build muscle, your body becomes accustomed to your heavier body weight through cardiovascular exercise.

4) Recovery and Rest

This is crucial to your success. You must recover properly from your workouts. If you aren’t you will overtrain and never make progress. You’ve got to rest, decrease stress levels, eat enough of the right foods, drink enough of the right liquids, and those are just a few of the vital steps you must take to recover properly.

If you learn to optimize your rest and recovery, your results will improve exponentially. Do not under estimate what I’m telling you here.

5) Measuring Results and Adjusting

Your body adapts to anything you do. Most programs only work for a few weeks. That’s it! So, you need a program that shows you how to make adjustments to what you are doing so you continue to get results.

Keeping track of your progress is key. Then, you can make necessary changes as soon as your results start to slow. Changing small things within your program on a weekly basis will prevent your body from adapting. That means faster progress for you!

6) Planning and Programming Your Mind

You’ve got to learn how to make your mind work with you and never against you. Have you ever thought to yourself, “I’ll never lose this fat,” or “I’ll never be able to build muscle”? If you have, you’ve let your mind take control and that’s one reason you’ve never reached your goals.

The results are amazing when you actually learn how to get your mind to work with you and never against you. You can practically achieve anything you want!

Follow the above 6 steps and watch your dream body become a reality.

Did you already know all of this? If you implement all of this correctly, you will soon be sitting there with a lean, ripped, muscular body. Sounds great doesn’t it?

I’m sure you want to know more about each of the 6 steps above. And luckily for you, I’ve developed an entire muscle building and fat burning program that easily guides you through these steps. See the link below to finally learn how to build a lean and muscular body.

The art of bodybuilding demands great commitment and will, balanced lifestyle, habitual exercise, and, most significantly, a balanced and healthy diet. Bodybuilders have always been the masters of dieting. Besides bodybuilders, there has never been a sport athlete who has been able to build their body the exact way they want.

Bodybuilders have a unique talent losing and gaining body weight, just by adjusting their diet the right way. Of course, a proper workout program is important in order to have a perfect V-shape body with bulging muscles, but equally important is your diet. Many people have the idea that not eating will help them lose weight. Though it is true, it is not a healthy way of shedding extra weight.

You will be surprised to know, you can lose weight by eating as well. But that definitely doesn’t mean you can eat anything and everything you want, yet expect to reduce weight. Shedding weight and shaping your body calls for proper diet plan.

If what you want is maintaining a healthy body or building a physique like Arnold Schwarzenegger or Sylvester Stallone, in any case you require a proper diet plan, which will help you boost your body building process. Once you are aware of the significance of a healthy diet program in the bodybuilding process, you might be curious what this type of bodybuilding diet consists of.

A bodybuilder’s diet ought to be comprised of nutrient-laden, healthy foods in appropriate quantities. What do I mean with healthy foods? Here’s an example of a bodybuilding diet plan to help you build a well-toned healthy muscular body.

Breakfast: Seven scrambled eggs (1 whole+6 or more whites). 1 cup cooked non-instant oatmeal. 1 cup coffee. 1 glass of apple juice.

Snack: 1 small glass of water. 1 protein shake.

Lunch: 1 can tuna fish. 2 slices of wheat bread. 1 spoon of sweet relish. Dash of celery-salt. 1 large glass of water.

Second snack: 1 protein shake. 1 small glass of water

Dinner: 1 baked boneless chicken breast, or salmon steak. 1 serving of brown rice. 1 serving of green beans. 1 large glass of water.

Bed time: 1 protein shake. 1 small glass of water.

Maybe you notices that the one thing that all of your meals have in common is water. This is because water plays a very important role in your bodybuilding diet plan. Current medical guidelines recommend liquid intake of 8-9 glasses of water per day. Water is essential in boosting your body building process, it’s imperative to drink the required amount each day.

In conclusion, for a healthy, well toned body, the key element is to follow a good, healthy diet program. If you are considering to work toward building a muscular body then take thought to the above mentioned diet plan along with also having a workout program this is sure to help you in a big way to be successful and reach your goal much faster then you had anticipated.

The desire to develop strong, toned and attractive body have encouraged many to take up this popular form of sport, but what exactly is body building anyway? It is a term used to describe how people use the right foods and proper exercise to develop strong, muscular bodies for the purpose of competition or to look good. Perhaps the most notable characteristics of such an intensive effort is the development of strong, toned muscles which creates the desired aesthetics effects.

It is imperative that the body building standards be achieved, therefore how do you ensure that and what exactly are the main criteria to be considered? To answer that accurately, you need to be aware that the two most effective ways is using targeted weight training and proper nutrition.

Every successful body building program needs a systematic and effective weight lifting program. It is important to possess physical strength and endurance to perform weight lifting exercises, which often involve the use of machines and equipments that are specially designed to stimulate the necessary body parts. Body building is a form of sport, but there are many who adhere to a strict body building routine for aesthetic purposes.

It is very helpful in assisting the body to recover after a serious injury while building an attractive physique at the same time. People who are part of a health rehabilitation program might find it useful to adopt a good weight training program, to be implemented under close observation.

Following a good diet and nutrition program is important for a successful body building program. It is important to ensure that athletes who follow strict body building program to have the best nutritional and high protein food. Keep in mind that carbohydrates are the main energy source of the body and they are mainly taken from complex sources.

Carbohydrates are important to supply energy for your body building effort and most will come from complex sources. Remember to include foods that are rich in carbohydrates such as brown rice, sweet potato and oatmeal. Fiber is essential in body building, it helps to remove unwanted toxins and increase intestinal health.

Remember to consume enough water to avoid the reduction in your muscle mass because of dehydration. It is good to drink water before and after every workout session, it can help you in reach your body building goals faster. You can even drink between exercises!

To prevent the risk of injury to tendons and ligaments, you could hire a training instructor to help you develop the right lifting habits necessary for long term success of your body building efforts.

For those of us who are carrying unwanted weight, or those of us who arent carrying enough, obtaining a desirable physique can be very difficult. Simply working out regularly and eating right doesnt necessarily work for everyone.

For people that are too skinny, sessions at the gym seem to achieve nothing except make you feel weaker half the time and you end up tired and frustrated that you have achieved nothing except sweaty pits.

People that feel they are overweight usually have a terrible time when it comes to working out because it is notoriously more difficult to lose weight than it is to gain it. Working out regularly can seem like its doing nothing, so how do you speed things up?

Everyone is aware of things like dietary supplements and protein shakes, but nobody seems sure of them. Do they work? Are they just something else that someone is trying to sell me? Well, the fact is that yes they will work, if used properly.

Whey protein and carbohydrate supplements are ideal for skinny people who are looking to bulk up. When used alongside regular workouts, they can aid your bodys natural muscle growth process, but it is important that you keep working out as well.

This will start to make a highly noticeable difference if you are drinking protein shakes as instructed by the particular brand you use. This is because the Whey protein that they usually contain (from experience Whey tends to be more effective than Creatine) can easily be turned into muscle by your body. However it will need an incentive to do so, i.e. regular pumping of the muscles so that they need to be repaired.

For the people who are overweight and are looking to lose some fat, unfortunately it isnt really that straight forward. You cannot turn fat into muscle, you have to burn the fat away, then start building up muscle tissue. A supplement that contains Sida Cordifolia would be ideal for this as this helps to speed up the metabolic rate, meaning you use more energy, meaning fat cells burn away quicker.

Using a dietary supplement such as this can help shed the unwanted weight in a minimal time frame. After this, start with a muscle building supplement as previously mentioned, and realistically, you will probably start to see your body take shape in 7-10 months, if you keep regularly working out and exercising.

As we age, many people are stricken with loose and flabby skin under their arms. Many people are looking to lose some weight in that area to give them back the toned muscle that they once had, but there is no way to target a weight loss in just that area. It seems as though the problem is more common in women, but there are men who suffer from the same problem. The question becomes, how do you get rid of loose flabby arms.

Secret Key

As we age we lose much of the collagen and elastin our body produces. Some people just genetically have extra fat there in their upper arms. When we were a kids, they were called “Grandma Arms”. Do not despair, you have options and can get rid of flabby loose weight build muscle arms.

First of all, it is the hardest part of the body to get rid of fat. The upper arm loose weight is impossible to target just losing weight. There are gels and cremes that claim they can tone the under arm and get rid of loose flabby loose weight build muscle arms. The jury is still out on the success rate of cremes and gels over the counter. There is a new chemical called Lipodisolve. There have not been enough trials done to prove its efficacy

One extreme option is surgery. The particular procedure is called a brachioplasty or arm lift. It is a same day surgery and it is done under general anesthesia. You will have stitches or a drain that come out the first week. It takes two to six weeks to recover and you will have a scar on the underside of your arm. You wear compression stockings on your arms for a while so you do not get any blood clots.

Liposuction is something that many people have used to reduce the fat in this part of their body. In many cases, both an arm lift and liposuction are done at the same time to get the best possible results. You will need about a week of recovery from liposuction done in this area alone.

The most sensible and safest way to get rid of that loose weight under your arm is to try and build muscle there. There are a some exercises that you can do at home or at the gym

A push up is the most common exercise that you can use for this part of your body. You can choose to do a regular push up or a wall push up that will tone the muscles under the arms.

Dips may be another good exercise that will work on this part of your body. You sit on a chair or bench and lift yourself off of the chair with your arms and dip below the chair and then back up again. If you work with these exercises, you might find that you are able to build the muscle under your arms in no time at all.

Building muscle quickly means you need to be aware of the latest research in the best muscle building routines. All of the best muscle building programs should include drop sets, negatives, flexing and strip sets as the main components. Other types of repetitions can be added, but the drop sets, negatives, flexing and strip sets should always be present.

Dumbbells are used for performing drop sets. The best muscle building drop sets are those that use a heavy set of weights, and then with each repetition you should use a lighter and lighter set of dumbbells. This ensures that you can perform the greatest number of repetitions while pushing yourself past your limit in the most effective manner.

The best muscle building technique to add strength and balance out the usual positive weight lifts are negatives. Because most weight lifting pushes weight up and/or away from your body, negatives balance this out by pulling the weight toward you. That’s why you need to use a bench press for negatives. Put the bar up high and slowly bring the weight toward you. Careful not to use too heavy weights for this.

Flexing is an isometric exercise rather than a pure bodybuilding exercise. Nevertheless, flexing is important in a muscle building regime, and it should be practised during resting periods between the weight lifting exercises. Flexing is important for keeping your muscles pumped and building strength.

Strip sets should always be done at the end of your weight lifting session. Stripping one or two plates from the set while you are performing your lifting routine will help you manage a larger number of repetitions with greater ease.

A good looking body is something that we all want, even if we wont admit it, but for those of us who are overweight or even underweight, it can be a challenge to even get started. Regular gym visits make very slow progress and when its hard to keep doing something that requires effort when you dont even see results.

People that feel they are too thin can have a frustrating time at the gym as everyone there seems to be bigger and you seem to be making no progress at all.

For people who are overweight, working out regularly can be a far more gruelling prospect and will usually make you sweaty, annoyed and breathless before it makes you anything else, so there must be a way to speed the process along?

Everyone is aware of things like dietary supplements and protein shakes, but nobody seems sure of them. Do they work? Are they just something else that someone is trying to sell me? Well, the fact is that yes they will work, if used properly.

For the underweight people who are looking to gain some muscle, carbohydrates and whey protein supplements would be perfect. They will naturally help your muscles grow at a faster rate as long as you keep working out as well!

Drinking a whey protein shake as instructed by the particular brand, ALONG with regular exercise and workouts will help your body building process because as the muscles get damaged from working out, the body has to repair them, which makes them stronger over a period of time (this is the process of muscle building) whey protein (which I find is much better than creatine) is ideal to aid this process because the body can easily turn it into muscle tissue.

For the people who are overweight and are looking to lose some fat, unfortunately it isnt really that straight forward. You cannot turn fat into muscle, you have to burn the fat away, then start building up muscle tissue. A supplement that contains Sida Cordifolia would be ideal for this as this helps to speed up the metabolic rate, meaning you use more energy, meaning fat cells burn away quicker.

Using a dietary supplement such as this can help shed the unwanted weight in a minimal time frame. After this, start with a muscle building supplement as previously mentioned, and realistically, you will probably start to see your body take shape in 7-10 months, if you keep regularly working out and exercising.