Build Muscle Fast - Keep Your Motivation Going Strong

Physical exercises and bodybuilding go hand in hand. However, you should take the advice of your gym trainer and arrive at a convenient assortment of exercises that continue to build muscle fast and help you to achieve your goal of a perfect figure. Continuous reputation of the same workouts will be an exercise in futility as your body and muscles reach a stage when they do not any longer positively respond to the repetitive exercises. When you reach this stage, it is time to bring about a variation in your routines that will help to continue your march towards your goal.

Power Lifting

Squat, dead lift and bench press were the mainstay of gym exercises meant to build muscle fast. However, with the impressive advent of the latest machines and techniques, these traditional exercises have fallen by the wayside, and most new gym instructors do not advocate their use. However, you must remember never to forget the basics. The three erstwhile original exercises have special advantages not only to get your body into shape, but also to develop a healthy mind in you.

Plan your Routines for Best Effect

You must always plan your routines by alternating your exercises at regular intervals for best effects. If you want the protein in your body to build muscle fast, you should incorporate a routine that smacks of variety. Repetition induces resistance to change in the muscles, and this is why a cycle of changing routines is ideal for the muscles. Many people are ignorant about this and it would do them well to change track to obtain best results if they want muscle development to continue.

Power Lifting

Most experts acknowledge power lifting as a rapid method to build muscles fast. However, you must plan your power lifting in such a way that you increase the weights in stages. If in your over enthusiasm, you add weight abnormally in power lifting, it can do you irreparable bodily harm. Go easy on the stages and enjoy the pleasant improvements in your physique. Power lifting stretches your muscles and makes space for new muscles to grow. Do not trust commercial supplements of fraudulent companies whose only intention is to deplete your bankroll.

Motivation

Do not waste your efforts in spending your time and energy if you cannot conjure up a level of motivation for your commitment to meet your goals. Remember to keep your motivation going strong, as you cannot achieve anything without it.

Diet

A balanced healthy diet of smaller portions at regular intervals greatly complements a well-planned workout regime. Your diet should include minerals, carbohydrates (in limited quantities) and even a small proportion of monounsaturated fat and plenty of fiber by way of raw vegetables and bran.

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Muscle Building Foods: Eat Your Way to a Perfect Body

Eating the proper foods is paramount for muscle growth. To build muscle you need high quality protein sources that are low in saturated fat, complex carbohydrates that are high in fiber, and healthy dietary fats.

These foods are also filled with important vitamins and minerals that the body requires to build muscle. By eating the right foods for muscle growth you will not only pack on muscle in the process they will also help with you lose fat.

Eat High Quality Protein Sources

Protein is the building block of muscle. It's important to choose lean proteins that are low in saturated fat. However, don't completely eliminate saturated fat from your diet. Saturated fat should consist of 10% or less of your daily caloric intake.

Below are some example protein sources:

• Chicken
• Turkey
• Beef (90% lean)
• Tuna
• Wild Salmon
• Egg Whites
• Whole Eggs (in moderation)
• Whey Protein

Eat Complex Carbohydrates Packed with Fiber

Carbohydrates give your body the fuel (muscle glycogen) it needs to take on intense workout sessions. High fiber complex carbohydrates give you energy while also keeping your blood sugar levels in check which helps minimize fat storage.

Below are some example complex carbohydrates:

• Steel-cut Oats
• Millet
• Barley
• Brown Rice
• Wild Rice
• Sweet Potatoes
• Natural Yogurt (low fat)
• Legumes (Beans)
• Whole Wheat Pasta
• Whole Wheat Bread
• Other Whole Grains

Vegetable sources:

• Broccoli
• Spinach
• Green Beans
• Asparagus
• Peas
• Carrots
• Cauliflower

The Best Time to Eat Simple Carbohydrates

Keeping simple carbohydrates (simple sugars) low in the diet will help with fat loss, however, there are times when they are beneficial such as immediately after your workout. After a tough workout, your blood sugar levels are lowered and consuming simple carbohydrates (like Gatorade or a sports drink) will provide an insulin spike that will put your body in an anabolic (muscle building) state instead of a catabolic (muscle breakdown) state. I generally drink some Gatorade right after my workout and then shortly after drink a whey protein shake.

What About Fruits and Berries?

Both fruits and berries are simple carbohydrates, but they are also loaded with fiber and nutrients. They generally are very low in calories and have a low glycemic index. For example, a cup of raspberries has a whopping eight grams of fiber and is only 60 calories. They're also packed with antioxidants which help fight free radicals in the body.

This is not a complete list by any means, but these Fruits/Berries are staples in my diet:

• Apples
• Bananas
• Blueberries
• Raspberries
• Strawberries
• Blackberries

I generally have a 1/2 to a whole banana every morning in my morning smoothie or berries depending what kind of smoothie I make. Fruits and berries are also great as mid-morning or mid-day snacks when combined with quality protein and fat sources. You can add some berries to yogurt or eat an apple with peanut butter, for example.

As long as you don't over do it you really can't go wrong with fruit. What you really need to stay away from and keep minimal in the are the processed simple sugars such as table sugar, white bread, high fructose corn syrup, sodas, cakes, cookies, etc. These sources provide no real nutritional value and are considered "empty" calories.

Eat Healthy Fat Sources

Dietary fats are absolutely essential for human health and eating the right fats will actually aid with fat loss and building muscle. A diet consisting of 20-30% fat has been shown to boost testosterone levels which will aid you muscle building endeavors.

Remember, as stated earlier around 10% or less of the total fat consumed should be saturated fat. Trans fat is the true "bad guy" in the fat world. EFA's (essential fatty acids - think Omega 3's) are also very important as they cannot be produced by the body. The only way you get them is through the food you eat, and they have a whole range of health benefits to boot.

Below are some example healthy fat sources:

• Fish Oil
• Flax Seeds
• Almonds and Other Nuts
• Olive Oil
• Natural Peanut Butter

Should You Avoid Dairy?

No, not at all unless you are lactose intolerant. Dairy is a great way to add the extra calories needed in your diet in order to build muscle.

Dairy examples:

• Milk
• Butter
• Cream
• Cheese
• Buttermilk
• Yogurt
• Ice Cream

Milk is great to mix with protein shakes and smoothies and consists of 20% whey protein and 80% casein protein. It has near perfect balance of fast digesting protein (whey) which is absorbed quickly in the body and slow digesting protein (casein) which will feed your muscle slowly over a few hours. It also contains important vitamins and minerals such as calcium, iron, vitamin b-12, and vitamin D just to name a few.

That's right even ice cream (in moderation) is good for building muscle. A study by the American Journal of Clinical Nutrition found that ice cream triggers a better insulin response than most other foods. In laymen's terms that means less protein breakdown and more muscle. So, have a bowl of any type of ice cream you want 2 hours after your workout. Now that's a treat!

Do not be afraid of dairy. There are some misconceptions out there about dairy. You won't get fat from the fat content in dairy. However, I recommend you get low fat instead of full fat dairy products. The essential fatty acids in dairy help regulate your metabolism and keep your skin, hair, and nails in healthy, shiny condition.

Another misconception about dairy is sugar content. The sugar in a glass of milk is not going to hurt you. The sugar in yogurt actually gets consumed by the live cultures (the good bacteria) while it sits on your shelf or the fridge!

Increase Calories to Pack on Muscle Mass

In order to gain muscle mass you'll need to eat a calorie surplus which is simply eating more calories than your body burns off. You can use our daily calorie estimator tool to get an idea of how many calories you should be eating each day.

Remember, even though these foods listed are healthy doesn't mean that you can over eat. You can still gain fat by over eating healthy foods and eating too many calories. Good luck on your quest for muscles, and be sure to include some of these foods on your next grocery shopping list!

Muscle Building Supplements

Supplements will never replace a good diet. I'll be the first to tell you that many supplements do not help you at all or are out right scams. However, there are some decent supplements that can help you build muscle such as whey protein and creatine.

Robert Swilley is the founder of freeworkoutlog.com. View the Build Muscle, Lose Fat Blog for more muscle building tips and secrets.

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Bodybuilding Workout Routines - 10 Tips For Insane Muscle Gain

So, you want to build more muscle? OK, let me cut through the lies and ineffective bodybuilding workout routines, and show you what really works...

The first thing you need when you want to build massive muscle is a good diet, and I cannot stress that enough. Good eating habits are crucial to your success, and a bad choice in diet can slow down your growth tremendously. So, listen up!

Tip 1. Eat regularly, every two to three hours or so. Your body can only absorb a certain volume of nutrition during each meal, so eat often. Also, remember breakfast.

Tip 2. If you are not gaining 1 - 2 pounds of muscle a week, you are not getting enough calories, and need to add more to your diet. There are many good calorie calculators online that you can use as reference.

Tip 3. You have probably heard that protein is important for muscle growth, and that is absolutely true. You should try to get somewhere around 40 - 60 grams of protein with every meal. This of course depends on your weight.

Tip 4. Aim to get about 60 -80 grams of carbohydrate with every meal as well. Carbs play a big role in giving you energy.

Try to get most of your food from whole foods, like meat, vegetables, nuts and seeds, fruits, etc. And stay away from foods like cereals, cookies, and foods with a lot of additives. High intake of fruit and vegetables in also very important.

OK, that's it for the food, now lets' get into the workout itself...

High intensity is the key to fast muscle gain. You should treat your body building workout routines like it's a job that you have to work hard on in order to succeed. With every set, you should push yourself to the point of fatigue, No excuses.

Tip 1. Treat your first and your last set, like it is the last one you will ever do. Give it your max!

Tip 2. Always have your end goal in mind. You must know where you want to go, if not you will never know when you have arrived. Hold a clear image of your ideal body in your mind.

Tip 3. Lifting the same weights week after week will make your muscles lazy, and you are the one to blame. You should gradually increase the weights that you lift, always give your muscles reasons to grow. You should be able to do 2 - 3 sets, but no more!

Tip 4. Your muscles will not grow in a slow 2 hour session at the GYM, your muscles grow when you force them over a short time span. So when you lift you should always do so as  as fast as possible without straining your posture.

Tip 5. Exercises such as bench press, squats, dead lifts, rows and military presses are among the top body building exercises.

Tip 6. Don't over exercise yourself, remember to give yourself adequate rest in between your sessions. THIS is when your muscles build new tissue. You need to feel your way to what is the right amount of rest days for you. Remember if you feel the previous workout in your muscles as pain or soreness, etc, you need more rest!

For complete body building workout routines, nutrition plans, how to pack on the most muscle as fast as possible, I recommend that you take a look at 'No Nonsense Muscle Building [http://skinnyguymuscles.com/vince-delmonte-review-no-nonsense-muscle-building/]' by fitness coach Vince Delmonte. to read more about this body transforming course click here [http://skinnyguymuscles.com/vince-delmonte-review-no-nonsense-muscle-building/].

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The Benefit of Combining Cardio Exercises and the Best Weight Lifting Workout

With the continuing popularity of the different fitness programs today, weight lifting workouts are among the best. However, lifting weights is not as easy as jogging or running. To develop healthier and stronger muscles, one needs to follow the exact lifting procedures when working out.

If we talk about the best possible weight lifting workout, you must consider the benefit of preparing an achievable plan. Like any other goals in life, planning is the key element of reaching success. Because of this, you need to write down all the important details about your fitness plan. Today, it is possible to buy quality guidebooks on how to accomplish your goal effectively. The Internet likewise provides great information of the many available programs without spending money enrolling to the gym.

The advantage of keeping a fitness journal is that you can trace the improvements when you exercise. Why do you have to record your improvements? This is crucial in making sure that you are focusing on the overall healthiness of your body. Furthermore, you will have the exact schedules on when to train and the kinds of exercises you need to perform. By doing this, you can understand the plan better and the exact time you are available to workout.

Nowadays, you can learn how to alter your training routines using a dependable video clip. This means that you get the chance to perform other endurance regimens while you enjoy watching a professional trainer giving the instructions on the screen. Many fitness enthusiasts appreciate this kind of idea because they can defeat boredom easily. Remember that boredom is the number enemy when completing your routines and can definitely affects your overall plan. With the best training program similar to Controlled Fatigue Training combined with your weight lifting workout, there is no way that you cannot reach your objective.

Although you need to lift weights to build muscles, think about the benefit of performing cardiovascular and aerobic exercises too. By just 20-30 minutes per session, you can improve your stamina and complete the entire training program positively. You will notice that your body is toning up and it eliminate unhealthy fats and calories.

Some individuals choose to separate their endurance training and cardiovascular exercises. Of course, this is a favorable strategy to observe the effectiveness of your training. This will also permit your body adjusts to the exact routines that you need to perform alternatively. Furthermore, you have to make sure that you are combining the exact aerobic workouts for your weight lifting program.

Lastly, in completing your fitness plan, health experts recommend taking the best organic or whey protein shake too. This type of nutritious drink can increase your energy to perform different exercises without experiencing fatigue. Remember that today, many reputable companies are producing healthful supplements and shakes for the benefits of the millions of consumers just like Defense Nutrition.

The best weight lifting workout will be available for people who search cautiously. Same thing when buying the most suitable protein shake, you can depend on the great products of a company like Defense Nutrition.

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Body Building Workouts

There are various reasons to exercise through weight lifting, what is your reason? You can only select the right training methods to get yourself the right results when you are aware of what you want.

There are 3 good reasons that we all desire to use resistance training. These reasons are to grow more powerful, to grow larger, and also to get ripped.

Different workouts are designed to help you get different results. Let's briefly check out the kind of training that helps you accomplish each of these factors.

Exercises that are concentrated for strength gains calls for working out with heavier weights, executing less reps, using extended rest periods.

I've learned that Bill Star's 5×5 program is most effective to get strength increases over an extended period of time. Do five sets of five repetitions, with a three minute rest in between each and every set (get an extended rest if you wish). Keep great form, under no circumstances will you work out to failure, know that you can do 1-2 extra repetitions at the end of every set. The never training to failure rule is absolutely essential in order to continue your strength gains.

In case you're accustomed to training to exhaustion throughout your exercises, this process will be quite unique. You'll come to feel fresh after the exercises. You may have concerns about if you've trained hard enough. But stick with it and you'll be amazed in how fast you gain strength. After you confidently finish 5×5 with 1 remaining in the tank, add in 10 pounds the next time (five on either side). Next, work your way up to the 5×5 again, hardly ever exercising to failure and try to leave one in the tank. Your exception to this rule is that once per month, you are able to force yourself a little.

Whenever you're attempting to increase power, just do compound work outs. These would be workout routines that use several muscle groups in your body. Samples of compound exercises include the Benchpress, Squats, Deadlift, Pull-ups.

Exercises that are concentrated on building larger muscles consist of making use of lower weights, carrying out higher repetitions, as well as shorter rest times between sets.

It's pretty much the exact opposite to the strength developing approach. You're wanting to fatigue the muscles through higher reps. To get muscle fatigue, carry out 2-3 exercises that focuses on the exact same group of muscles back to back. 4×12, 3×8, or pyramids are great repetition plans to be able to exhaust your muscles.

Whenever you're wanting to increase muscle mass size, you got to incorporate isolation exercises for your workout routines. These kinds of exercises focus on specific muscle groups to present you a better workout.

When you're doing compound routines, your muscles will work together to be able to lift up the weight. Each one group of muscles is not having the optimum workout alone. When you  exercise to be able to isolate a muscle, you are able to make it develop better.

When you begin building up bigger muscles, I believe it's essential to understand what form of body you like. Once you know what you would like, it is possible to follow a guide that will help you achieve your ultimate goal.

The full version of this article goes further in detail on each topic. I also recommend a powerful resources that will help you get amazing results. To read it, click here => Weight Lifting Workouts. For more articles on how to get ripped, building muscle and fat loss, visit my blog, at Get Ripped.

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Two Body Building Tips For Massive Muscle Growth

I've always been asked for body building tips for skinny guys who have been bodybuilding for some time but still cannot produce the muscle gain they are aiming for. If you're one of them, it's likely that you are doing one the the 2 most common body building mistakes: Incorrect Technique and Insufficient Muscular Stimulation. If you really want to bulk up, read and apply these body building tips seriously and consistently!

Body building Tip #1. Exercise With Proper Form (Otherwise Just Go Home!)

Make sure you know how to execute each exercise properly before you do your program. Don't think you know it without really studying the proper technique for it. I'm not kidding when I said you're better off going back home than train at the gym with bad technique, because you'll pretty much gain the same results!

Proper Technique for each exercise will be different, but the main principles are to execute with correct tempo, intensity, rep range and avoiding extraneous movements. For good measure, watch bodybuilding video demos from reputable trainers.

When you're in the gym, it's crucial to execute your bodybuilding routines with proper form.

When you cheat for, the only person you are harming is yourself. It is important that you keep correct form all throughout your weight lifting program. This is to prevent injuries and to accomplish the muscle gains you are aspiring for.

For weight training beginners, you can start by doing light weights. Learn the correct technique then gradually add weight as your body gets stronger. For starters, I recommend working out 3 times a week. You can intensify your load little by progressively as you get stronger.

Proper weight gaining techniques have a great impact on the rate of your muscle growth. I'm not kidding when I say that this alone makes all the difference in increasing your muscle size.

Bodybuilding Tip #2: Progressive Overload

Progressive overload by itself can help you achieve serious muscular and strength gains. So work to outperform yourself from workout to workout, week to week and month to month.

As long as you are doing measurable signs of weight training progress, be it one extra rep or set or an extra weight or shorter rest period, you will turn out the muscular gains you are aiming for.

For every workout, aim to lift heavier weights than you did previously. The weight doesn't matter as long as you do it consistently.

Continue to train like this and your success is guaranteed!

If this article has been helpful for you, and you'd like to get your hands on 2 free ebooks, 10 muscle building videos and a 6-week bodybuilding program designed to prepare your body for maximum muscle growth, sign up for my newsletter by clicking on the links below.

Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing the No Nonsense Muscle Building Program. He now blogs about bodybuilding exercises, muscle growth tips, and effective lifestyle and nutrition practices to help fellow skinny guys (a.k.a. Hardgainers) gain muscle weight, get ripped, and build muscle mass without using drugs or harmful supplements.

To get free ebooks, bodybuilding videos, tips and a free 6-week muscle building program packed with workouts specifically planned for skinny guys, click on the links above or visit Muscle4Hardgainers.

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How to Gain Muscle Mass Fast - Gain 10 Pounds of Lean Mass in 4 Weeks

How To Gain Muscle Mass Fast | Protein | Calories

Protein

Gaining muscle mass fast is really not that hard. But people make it more complicated than it is or simply give up after a few goes at it. Don't be that guy.

It's all about eating enough protein and calories, training briefly and intensely, and resting properly. So, here's my recommendation on protein, eat 1.0 to 1.5 grams per pound of body weight per day. Yeah, it's a lot. But, you're going to need it.

Building muscle doesn't work without protein. Eat a lot of lean meat, eggs, fish, beans, and possibly dairy. And, go out and get a 5 pound tub of whey protein powder. All people who weight train use it, you're no different.

Calories

To put on weight and muscle we have to take in more calories than we burn during out workouts and everyday life. But, it can't be too much more otherwise we're going to get a buddha belly and/or thunder thighs.

This part is easy, monitor everything you eat for a few days. Now, get the average calorie amount, there are online calorie sites everywhere, and bump up your calories about 200 - 300 per day. Measure weight gain after a week. If you're gaining 2 -3 pounds it's enough calories, if less, up your calories another 200 or so. It's that easy.

How To Gain Muscle Mass Fast | Intensity | Rest

Intensity

Unless you're a steroid freak, the routines in the big muscle magazines aren't for you. I hope you're not even considering going down that road. So, for us honest athletes its short, intense sessions lasting 45 minutes and that's it.

Train each body part about once every 5 days. Less is more. Go heavy. Think 2 - 4 sets of multiple joint exercises like squats, bench presses, and deadlift. These skyrocket testosterone and cause massive muscle gains. Every muscle on our body grows when our back, legs, and chests grow...even our biceps.

Rest

On a non training day, sit back, relaxation, get a good amount of sleep, eat a good clean diet and recover. You don't need any crazy supplements just good old fashioned rest. Rest is the critical factor that many people miss out on.

We only need to be lifting 2 - 3 days per week. That's it. You are going to be wiped because you're going heavy and intense. Then rest.

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Body Building Foods - Tips For Picking The Right Bodybuilding Diet For Maximum Muscle Gains

The right bodybuilding diet is critical to your success as a weight lifter and bodybuilder. The correct diet not only allows your body to repair the damage done by lifting weights and grow new muscle but also stay lean and muscular at the same time.

The problem with the traditional way of eating to accomplish these goals are that they are normally boring and the food is bland and hard to eat making staying on your nutrition plan difficult, so what is a serious strength athlete to do!

First You Need To Avoid Bland Foods

The first step is you have to make your meals enjoyable and something you can look forward to and not force yourself to eat. Look I do not care what your will power and dedication levels are if you try and live on chicken breast and brown rice you will go nuts and eventually go off your diet.

Realize Boring Foods Hurt Progress

This inconsistency will set you back and the pattern will repeat it self over and over and you will never make serious gains! I know this may seem hard but you need to alter your sources of proteins and carbohydrates and use them to make good anabolic meals!

First off the average bodybuilder and weight lifter goes right to the boring old standbys for protein and carbs without realizing the huge amount of alternatives that work just as well. These standbys are normally chicken breast and eggs with brown rice for carbs

Make Your Meals Exciting Again

Imagine if you will instead of sitting down to chicken and brown rice again tonight you sat down to a bison burger on a whole grain bun! Or what about baked fish with a three bean salad? Sounds a lot better doesn't it! Well lets look at some alternative sources of protein below

Good Sources Of Protein That Are Enjoyable To Eat!

• Bison
• Salmon
• Turkey
• Cornish Hen
• Ground Sirloin
• Lean Cuts Of Red Meat
• Pork Tenderloin
• Veal Cutlet

This is just a short list but as you can see there is quite a bit more available to you then just plain chicken and eggs to get your protein. The nice thing about the variety above is that you can make a lot of different dishes with them. This variety can keep your meals fun to eat and muscle building as well!

But What About Carbohydrates

No protein source will do the job of building muscle by itself, to get the fuels yo need for your workouts you need complex carbohydrates. Without the proper amount of good carbohydrates your body will start using the protein you need for muscle growth as fuel. So what are some good sources of complex carbohydrates?

Good Complex Carbohydrate Sources

• Whole Grain Bread
• High Fiber Breakfast Cereals
• Kidney Beans
• Navy Beans
• Lima Beans
• Wheat Based Pasta
• Oatmeal With Fruit
• Nuts and Edible Seeds
• Wild Rice

Combining These foods In To Delicious Recipes Is Easy

Just telling you what these foods are is good but you need to learn to prepare them into meals that are both delicious and nutritionally balanced. To do this I recommend you grab a good Anabolic Cookbook. On my blog I have reviewed one that has over 200 Easy to prepare delicious meals that will help sky rocket your strength and mass. Check it out athttp://www.getmusclemassfast.com.

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7 Tips For Bodybuilding Exercises at Home

Improving the appearance of our body is a goal to which many of us strive. There are a lot of tangible benefits in bodybuilding. Aside from the aesthetic appeal, bodybuilding can also boost your self-confidence.

Involving yourself in this activity can prove to be a daunting task. It can have serious budget and time constraint implications. It is for these reasons that many people choose to do bodybuilding exercises in the comfort of their own home. If you decide to do the same, read the following tips to ensure your success in bodybuilding.

Allow enough space.

Bodybuilding exercises require the use of equipment such as dumbbells, barbells, weights exercise mats and maybe a rowing machine. These items all take up space both whilst in use and in storage. Make sure you have sufficient space for the equipment you intend to buy. You will also need an area in your home with sufficient free space to enable you to exercise effectively and safely.

Learn the basics first.

You might get too pumped up by your excitement and forget to do basic exercises first. Never jump into bodybuilding exercises and weight lifting moves if you have not been an exercise fanatic. Do the necessary stretching and basic exercises a few days before starting your bodybuilding program.

Stick to your own training program.

Bodybuilding is more complicated than you may have imagined. That is the reason why people take the time to do it in gyms. Although a professional trainer is not feasible for most people, you can work out a training routine from books and articles on the Internet. Read articles written by experts so you will have an idea of how to go about your training.

Include the major elements.

As you are probably aware, bodybuilding centers on major parts of the body. This means that your training must be packed with exercises focusing on the abdominal area, upper body and lower body. Upper body exercises concentrate on the arms, shoulders, back and chest while routines for the lower body focuses on the legs and calves. By incorporating a rowing machine into your training you will achieve a full body workout.

Do not forget to ask around.

Join online forums on bodybuilding and ask the members for information. Never be afraid to admit that you are not familiar with something. However, you should also keep in mind that not all advice will apply in your particular circumstances. As far as possible, try to dissect the advice so that it is relevant to you.

Watch what you eat.

Exercises will not have any effect if your diet is filled with cholesterol and unhealthy foods. Research suitable food that aspiring bodybuilders like you should eat. There are a lot of free downloadable menus for athletes and body-conscious individuals on the Internet.
Take advantage of these resources.

Remind yourself to stay disciplined.

Since you will not have a trainer to remind you of things, you can only rely on yourself. Be your own coach. Do your exercises regularly and watch your diet. Skipping a day of exercise is not good for self-discipline. Keep yourself motivated by setting small targets and then reward yourself as you achieve each new target.

David is a writer and is also interested in health and fitness. He would like you to visit his new website at http://www.toprowingmachine.com where you can find details of the Concept 2 Rowing Machine which is a great machine to help in your fitness regime.

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What Kills Abdominal Fat

Let's face it, most of us have heavy demands on our time such as family responsibilities and job responsibilities. These time constraints can make it almost impossible to make it to the gym on a daily basis. However, that does not mean that we have to give up on our dream of building our muscles just because we cannot go to the gym each day.

There are plenty of ways to build muscle by exercising at home or other places that can be accomplished through resistance only training. Let's take a look at some of the most common types of exercises that can still build your muscles but do not require all the expensive equipment that is found in a well equipped gym. The following exercises still have the capacity to make you grow stronger and bigger.

The Standard Pushup

This exercise is one of the most basic forms of conditioning that has been around for ages and it is still as effective as it always has been through the years. The pushup works your chest muscles, shoulders and triceps. To make the standard pushup work additional muscle groups you can make them harder by elevating your feet or your arms, to mimic the effect that is achieved by the decline bench press and the incline bench press, in the order given.

Biceps Curls Using One Arm

For this exercise you can use something like a towel to loop around one hand and grasp it with the other hand. Then pull down on the towel as you attempt to curl your bicep muscle. After a few moments of resistance or getting the "muscle burns" switch to the other arm. You could also do this exercise by simply grasping one hand on top of the other and push down to provide the needed resistance.

The Basic Chin-up Group

To perform both underhand and overhand pull-ups and chin-ups look for simple household object like an overhead door jam, a basement pipe or even an outdoor swing set. These items can provide the parallel grip needed to hoist yourself up and when you become so strong that your body weight is insufficient to give you a good workout, add heavy objects inside your pockets!

Dips For Your Triceps

This exercise can literally be done just about anywhere in the home or elsewhere. Any type of ledge or edge will enable you to do as many sets as you wish. A chair, bed or even a shelf will give the stability to pump out these dips which will build your triceps rock hard. If you want to add some more intensity to the workout (if you can easily finish 20 reps without stopping) consider adding some additional weight to your lap.

Squats - The Sissy Squat

This exercise is likely the most impressive of all the exercises to build muscle at home. It is usually quite painful, very awkward and oh so effective without adding an additional weight to the routine. Simply hold onto a wall, then squat down as far as you can on the very tips of your toes and return to a standing position. Remember to remain standing on your tiptoes the whole time. During the routine you will work out your hamstrings, glutes, calves and quads. It is likely that you will be sore for many days after this exercise.

Presses - The Overhead Press

You can use a variety of household objects to complete these exercises such as filled gallon bottles of water, milk or even paint cans. Simply press these items over your head to get the shoulder workout. You could also use these same objects to lift to the side to exercise the deltoid muscles.

The Deadlift

This exercise is difficult to pull off at home without the specialized weight equipment found at the gym. However, there is nothing stopping you from finding a safe item to place on your shoulders and do some forward bends. This can be done safely and is a good way to work your lower back muscles.

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Best Body Building Rep Schemes

If you've been around the weight room for any length of time, I am sure you have seen a few different rep schemes. Some of the more common combinations are 3 sets of 10 and the 3x12. I don't think you're able to open up a muscle or fitness magazine without seeing these reps. I have use them myself and am willing to bet that you have too. Some lifters use 12 reps exclusively. Never straying from it.

But is this the best combo...

is there a better combination of reps and sets.

This is one of the questions that you often here answered, well that depends. And that is true. It is hard to say what the best number of reps is for each exercise. There are many variables to take into consideration. So the short answer...

there's no perfect rep scheme.

Most people who've been training for any amount of time can tell you they have their sweet spot, they have a rep frame that they tend to use more often. For me, if I'm not following a certain training program like a 5, 3, 1 or a Westside workout plan, I feel I get the most benefits in terms of size and strength doing 5 reps for most of my compound exercises. The accessory exercises have a much higher rep range, somewhere in the area of 10 -15.

Bodybuilders and powerlifters will have much different reps as they have different goals. A powerlifter will spend most of their time doing low reps, singles, doubles, and triples. As a bodybuilder or someone looking to build up muscle mass it would be very rare to do reps in this range.

The lower rep training, about five to six reps, is what I consider power training for bodybuilding purposes. But I will also do sets of up to fifteen on exercises for smaller muscle groups, and muscle groups that respond best to a higher volume of training, for example:

• calves
• abs
• forearms
• traps...

these muscles respond differently as compared to your major muscle groups.

Best Method

Considering that there really is no one best rep scheme for building big muscles as a bodybuilder you are better off cycling your rep schemes. One of the best methods for packing on some serious muscle would be to incorporate the rep cycling scheme.

What may be the best approach for this is to change your reps each week.

1. Week one of your workout program would be high reps. Training somewhere in the 12 to 15 rep range.
2. Week two would see a drop in the reps an an increase in weight. Reps for the week would be in the neighbourhood of 10.
3. In the third week aim for 8 reps.
4. Than on the last week of this type of program will have you in the 5 rep range.

That completes the cycle. You would than repeat the entire 4 week workout program over again starting back with fifteen reps working your way back down.

This is a great workout structure where you can make consistent progress each week because it's so unique. Even if you do the same exercises, you are working in a different rep range each time so you are going to be hitting those muscles differently, working the different energy systems, and focusing on different muscle fiber types.

So if I had to say which rep range I consider the best, I'd say fifteen reps one week, then ten, then eight, then five, and go back and start this cycle over again. Incorporating high, medium, and low reps really helps maximize muscle growth.

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What Are Carbohydrates (Bodybuilding Nutrition)

If you're about to embark on a new health and fitness plan, it's imperative that you get your diet in order. As you go about this process, one question you may be asking yourself is what are carbohydrates, and, what role do they play in the body when it comes to building lean muscle mass, shedding body fat, and improving your health and fitness level.

Getting a good understanding to this question is going to be imperative to your success because your diet can really make or break the results that you see.

So what are carbohydrates?

Let's go over the main facts that you need to know.

Role In the human body

First let's go over the role of carbohydrates in the human body. The primary purpose of this nutrient is to provide energy for all the cells. When you eat carbohydrate rich foods, they will be broken down into smaller molecules called glucose as they reach the bloodstream, which is the usable source of energy that powers each and every cell in your body.

In addition to this, glucose is also the primary fuel source for the brain, which is why when you start a very low carbohydrate diet, you may start to feel slightly 'fuzzy-minded' or foggy with your thought patterns.

This is due to the fact the brain isn't getting the energy supply it's used to and is starting to make the conversion over to ketone bodies as a fuel source (which is the alternate source of energy the brain can run off of).

In order to prevent this process from happening and provide your brain with enough glucose, you should aim for a minimum of around 100 grams of carbohydrates per day.

Role In building muscle

When it comes to building lean muscle mass, carbohydrates are an absolute must. Not only will carbohydrates ensure that you have sufficient energy to complete each workout session at full intensity, but they're also going to ensure that you maintain an anabolic environment.

When you consume carbohydrate rich foods, your pancreas will release insulin, which is a powerful hormone that generates new body tissue.

When weight lifting is performed along with the increased carbohydrate intake, this new tissue will be lean muscle mass.

When you reduce your carbohydrates significantly from your diet, you move into a 'catabolic state', which is where you'll be breaking down tissue instead.

Role in Fat loss

When it comes to fat loss on the other hand, there is a lot of mixed information out there on how many carbohydrates you should eat. Some people firmly believe that a very low carb diet is the superior way to go.

They state that by removing the carbohydrates, you force your body to find an alternative source of fuel - that fuel being your body fat stores.

But, what you must remember is that as your carbohydrate intake goes down in the diet, your dietary fat intake will increase, which then provides another source of fuel available.

When the body is faced with an energy shortage due to lack of incoming carbohydrates, it will turn to both dietary fat for energy along with your body fat stores depending on how many calories are consumed.

Therefore, going low carb on your fat loss diet doesn't mean you will automatically start losing body fat at an accelerated pace.

Role in fitness

When thinking in terms of fitness improvements, including carbohydrates is also going to be essential for success. When you perform intense physical activity, your body can only utilize glucose as a fuel source.

Therefore, if you're cutting all carbohydrates out of your diet, you simply will not be able to maintain the intensity of workout that you're going for, and thus will fail to see results. Since doing intense workouts is what allows you to make progress with your workout program, carbohydrates therefore become a must.

Now, with all of this talk about carbohydrates and the various goals you may have, one thing that cannot be discounted is the fact that choosing the right carbohydrates is half the battle.

Choose unwisely and carbohydrates will not help your progress regardless of the goal you have.

When it comes to muscle building and fitness improvements, you'll want to make sure to take in wholesome complex carbohydrates. These are the more energy and calorie dense carbohydrates that will help provide your body with the fuel it needs.

Good examples of these carbohydrates include oats, quinoa, brown rice, barley, millet, and sweet potatoes. These do contain more calories, so for muscle building, they'll work well to help you reach your target calorie intake.

When you're seeking fat loss, you'll want to limit those carbohydrates to right before and after the workout period when you need the most energy, and then after that, turn to fibrous sources of carbohydrates such as vegetables. These are lower in calories and carbohydrates, so will still provide you with some, but won't have you overdoing it and not seeing fat loss progress as a result.

Even those who are looking to build muscle should still include vegetables in their diet, just not extremely high quantities as they do have the higher calorie requirement.

Fruits can also be eaten, but in moderation as they are higher in calories and contain natural sugar. If you keep it to one or two servings per day, adding fruit to your diet shouldn't pose a problem.

The primary carbohydrates that you want to avoid on the other hand are those that are simple in nature and heavily processed. This includes foods like cookies, cakes, candy, cereal bars, energy bars, and anything else with an ingredient list longer than your Monday to-do list.

If you choose wisely and be sure to tailor your intake to your specific body weight goals, carbohydrates will keep you feeling energized, keep you feeling satisfied, and help you build the body that you're after.

For More Articles Like This Visit ExtremeBodyfit.com - an online fitness magazine offering the best advice on muscle building, fat loss, nutrition, supplementation and healthy living.

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The Importance of Protein For Bodybuilding - 6 Tips To Help You Eat More Protein and Build Mass

If you are thinking about getting into bodybuilding and planning to build mass you need to understand the importance of protein. Protein and bodybuilding go hand in hand. It is essential for repairing muscle and muscle growth.

Here are a couple of important questions to ask yourself when wanting to build mass.

How much protein should I eat everyday? When should I eat protein?

First you need to know that you don't have to be totally obsessed with protein consumption. Everyone needs a certain amount of protein everyday but don't be solely focused just on protein. You need a balanced diet.

A safe amount of protein is to consume 1 gram per pound of bodyweight per day. This might be too much for some, others can get away with 65-75% of that amount.

It is quite obvious that one of the best times to eat it is after a workout to give your muscles the nutrients it needs to recover. You should have your post workout meal within an hour of your workout. It is also a good practice to eat protein throughout the day, including before your workout. Eat some with every meal and if possible with snacks.

More tips to get more protein...

1) Have a Shake - Drinking protein shakes is a great way to get more protein when you might not be getting enough. Some might run into digestion problems when drinking protein drinks. If you are lactose intolerant, you might want to try protein made out of hemp instead of whey.

2) Grab a Bar - Eating a protein bar for a snack can be a great way to get more protein in your diet. You should find the right protein bar that fits your protein needs and that gets along with your taste buds. A good quality protein bar contains about 20 grams of protein.

It is important with shakes and bars as well to have a great carb to protein ratio. A ratio of 2:1 or 3:1 should do the trick.

3) Try Greek Yogurt - Greek yogurt has more protein than the average yogurt out there. It has on average 20 grams of protein per serving. Enjoy some greek yogurt with some to fruit for breakfast as an excellent way to jump start your day.

4) Ahh Nuts - Eating nuts like peanuts and almonds is a great way to consume more protein. A handful of almonds are healthy snack alternative to common junk snacks.

5) Quinoa and Hummus - These two are great vegetarian/vegan options for those that don't eat meat or any animal products. Both are loaded with protein and fiber. Quinoa is considered to be the "complete protein source". Sounds like a winner huh?

6) Lean Meats

 - Chicken is a staple for bodybuilders, as well it should be because of the high protein content. Turkey and lean beef are great high protein meats as well.

Remember protein is extremely important to your success building mass. Eating the right amounts of protein and eating them at the right times will greatly increase your bodybuilding efforts.

Bottom Line? If you don't get enough protein you won't build mass.

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From Matthew Beavers - The Fitness and Nutrition Guy

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