New Year Resolution To Lose Weight And Gain Muscle

The New Year will soon arrive with much expectation. Many of us will be writing our New Year resolutions with some trepidation. Others write with great motivation. Are New Year resolutions meant to be broken? For some, yes, but most people will give it a shot.

For those whose resolution is to keep fit and healthy and enjoy life looking and feeling fantastic, then this article is for you and to motivate you to keep to your resolution successfully.

Different people exercise and workout for different reasons. Some want to be macho looking hunks, some want their fitness to be at their peak, some to lose weight and body fat and most people just want to gain muscle to have a well toned and attractive body. But whether you workout in a gym for general health and fitness purpose or to lose body fat and gain muscle to look attractively desirable, you will reap tons of fitness and health benefits whether you workout in a gym, at home or in a park. In fact unless you want to gain big muscle, it is not necessary to join a gym to reap the benefit of having a great workout. This will save you the hefty gym fees too.

For all those of you who workout regularly, you will be glad to know whatever reasons that compel you to workout, there are many more reasons for you to continue doing so.

For those of you who don’t exercise at all, hey folks, these benefits are what you have been missing out.

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A Few Simple Ideas To Mix Up Your Routine

Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring. I know this is starting to happen when it gets easy to miss my regular workout. Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight. Obviously, something needed to change. So here are a few ideas that I use from time to time just to spice up my workout. Give them a try, and I’m sure you’ll find some new excitement to your workout as well.

Change your Grip!

This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you’re gripping the bar when doing barbell or machine exercises. One of my favorite grips is the palm grip. In fact, I’ve read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip.

So what is a palm grip? Let’s use the bench press as an example for the palm grip. Many of us have been guilty of using a standard grip on this exercise, myself included. A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat. If you want a more effective bench press, try not wrapping your thumb around the bar. You might think that you’ll lose some stability by doing this, but I’ve never had that problem. You might have to bend your wrist a little more to compensate, or lower the weight just a little bit. The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise. Therefore, you chest and tricep muscles will have to work even harder to do the lift. Try this, and I’m sure you’ll notice a difference the next time you perform a bench press.

Try Trisets!

You’ve probably heard of super sets, where you do two exercise consecutively without resting in between. Have you ever tried doing three different exercises? This works extremely well with bicep exercises. The benefit to doing a triset with a bicep workout, is it allows you to hit the bicep really hard in three different ways. Here’s an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls. You’ll also notice in this sequence that you have to change your grip with each set of the triset. This is the best way to utilize a triset. Here’s an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns. Again, the key here is to change the grip on each exercise. Give these a try, and I’m sure you’ll feel a new pump in whatever body part you utilize them with!

Change you Split!

Have you been following the same split routine for two long? Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months? Try reversing your split or doing a 5 day split instead of a 3 day split. Do chest and biceps, back and triceps just to mix it up a little.

These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis. That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.

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Build Muscles And Smash Plateau For Beginners

Five times a week, two hours each visit. You’ve been more faithful to your gym schedule than you’ve ever been to any girlfriend you’ve had. And for a while it paid off: those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn’t growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you’ve been training. So you said to yourself, now I will train harder. So now you put in three hours a session and but even as you upped your gym dosage, horrors of horrors, your muscles are actually shrinking.

Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact, most people don’t even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors. Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will.

Here are your free fitness tips.

Fitness Tip #1

Take A Break

This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.

Professional bodybuilders take a break after every 4-5 months of hard training and when they are back in the gym, they shock their well rested but complacent muscles back into massive muscle gain.

Fitness Tip #2

Are you training too often?

If your exercises are intense enough, you need only to train each muscle group once or twice a week. Your training schedule shouldn’t repeat muscle groups in the same week. Every time you train, you do your muscles damage. Muscles need time to repair and it does so in the after your training when you are resting. This means that if you lift weights on consecutive days, there isn’t sufficient time for the body to recover. Try to have one day rest between each weight lifting day.

If your routine requires intensive weight training, remember not to prolong your gym time longer than an hour. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. It eats your muscles.

Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym; they grow when you sleep. When you sleep, you are secreting growth hormones for many bodily functions and one of those functions is to build muscles. That is why they called it beauty sleep!

Fitness Tip #3

Are you using the correct weight lifting techniques?

If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don’t laugh. But when you exercise you must think and focus, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.

In order for muscles to want to grow, you have to stress them to the maximum, and then further. Do enough repetitions until you feel you cannot go any further using good form. You must then either increase the weight or the number of repetitions at the next session. This is called progressive overload, and progressive overload is what forces your muscles to grow. As a general guide, if you can lift more than 12 reps the weight is probably too light and it is too heavy if your muscles fail you in less than 5 reps. You may wish to consult your physical fitness trainer on the correct form and technique for each exercise.

Fitness Tip #4

Are you using free weights?

Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do. And, therefore, do not build as much muscle mass. Synergistic muscles are the smaller muscles that aid the main muscles in balance and strength in each lift. Machines has its uses, but for beginners and for smashing plateaus, use free weights.

Fitness Tip#5

Workout with compound exercises

Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles . Bench presses, dead lifts, squats, and barbell curls amongst others are fantastic compound exercises . For example, when you squat , all the muscles in your lower body get a workout and that alone is about 60 percent of your overall musculature . Squat also works your back and abs too. Using more muscles at one go means that you get a better overall workout. To add icing to the cake, because of the massive utilization of your muscles , you will pant, huff and sweat more. That means your routine also has a cardio effect and you will burn calories even hours after you stepped out of the gym .

Fitness Tip#6

Are you working out your legs?

Your body is programmed to grow proportionately with only slight variations. If you do not train your legs, your upper body mass will stop growing before it becomes large. Surely, you’ve heard of chicken legs! Just because leg training can be brutal, it doesn’t give you reason to hide your legs in your pants. To get that super hero X-frame, pepper your routine with squats . A word of caution though: compound exercises such as dead lifts, squats, and bench presses must be done in excellent form and a spotter is highly recommended. This is where your physical fitness trainer will come in handy as your spotter. If not, injuries are bound to happen and that may put you permanently out of the gym.

Fitness Tip#7

What are you eating?

Muscle building requires protein – the more, the better. Meat, especially red meats and fish, are the best source. It is in your food that your body will draw nutrients from, for strength and necessary fats for joint and organ protection.

To have massive muscle gain and help in muscle preservation , you need about 2-3 grams of good protein per kilogram of your body weight . If you want to get serious about muscles , you may need to supplement them with protein shakes . Eating a meal and having a protein shake immediately after your workout also maximizes the window for rapid absorption of nutrients. This is important as you need to feed the muscles now that you have damaged them. You should also 6 small meals a day so your muscles are constantly fed throughout the day. This will help rev up your metabolism to burn fat too. This will tremendously help you in your build muscle lose weight program. Remember to take your protein shake half an hour before you workout too.

Fitness Tip#8

How about Carbs?

Glycogen is the main energy source for any muscle-building exercise. The body stores whatever carbohydrates you eat as glycogen and muscles use it to give you energy during your workout. After an intense workout, do consume carbohydrates immediately to replace the used glycogen. You can even indulge in high glycemic carbs such as ice creams and white bread as these will turn into insulin and shuttles nutrients such as protein to your muscle cells quickly.

Fitness Tip #9

And Fats?

Yes, your body do need do need fats . But try to avoid saturated fats such as animal fats or worse, trans fats which are artificial fats found in pastries, confectionaries and preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils, flax seed oil.

Fitness Tip#10

Water Water is essential.

Water is essential. It is the most underrated macronutrient. You need at least eight glasses of water every day but when you exercise , you lose even more water because of the sweating. So drink before, during and after your workout. Weigh yourself before and after the workout, and compensate for the loss by drinking at least 16 ounces of fluid for every pound or half a kg lost.

Fitness Tip#11

Creatine

While meats are the best source for creatine, which is a nutrient that helps speed up muscle gain and power you up during workouts, those who do not get enough from their regular diet must be supplemented. Creatine puts volume into your muscle cells and gives you that muscle pump thus your muscles feels tighter, look bigger and overall illusion of superb muscularity . It also helps to prevent muscle breakdown.

Fitness Tip#12

Glutamine

When supplemented, it may help bodybuilders reduce the amount of muscle wasting away or used up as energy. It also helps in muscle recovery.

Fitness Tip #13

Do you change your routine?

The human body is fantastic at adaptation. So whatever routine you are on, your body will get used to it. So do change your routine every 6-8 weeks. For example, instead of working out your chest muscles at the start of your workout, work your back muscles instead. You can reverse your whole routine or change the variations of your exercises or add new ones and take away some old ones. By changing your routines, you not only shock your muscles to new growth, it will also prevent boredom by doing the same thing all the time.

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Giddy When Lifting Weight In Gym Training Big Muscle Groups Cause Nausea

Ask any body builder and everyone will say they will feel light headed, nauseous and even sometimes even puke when they train big muscle groups with exercises such as squats and dead lifts. Some great bodybuilders even take pride that they puke after an intensive bout of weightlifting as an indication that they have had a fantastic workout. But to many, these symptoms are unpleasant, disruptive and could be even be dangerous and cause injuries. Perhaps, you may also have experienced these symptoms as well.

What happened? Well, there could be several causes.

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15 Muscle Building Rules For Skinny Guys And Gals Part 2

In part 1, I touched on general weight gain rules and reasons why you can’t gain weight. Now it’s time to get into workout specifics…

WORKOUT RULES

4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive “listen to me if you want to look like me” level in the gym. He was bigger than my client, so even though my client’s “intellectual” mind knows that advice is absurd; his “unrealistic dreamer” mind took this information very seriously. So seriously that he changed his program and didn’t inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don’t judge the validity of what a person says by how they look. Just because the guy is huge doesn’t mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5. Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don’t want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.

I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don’t program hop

Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest “hot” workout or exercise.

My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

In Part 3 of this article, I will cover your eating rules and guidelines to MAKE SURE you know how AND what to eat to build muscle mass.

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Basics Of Bodybuilding

Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.

The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.

Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.

The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.

The following are some basic exercises for the major muscle groups.

Chest

1. Flat Bench Press

2. Dips

3. Incline Bench Press

Legs

1. Squats

2. Straight Leg Dead Lifts

3. Leg Press

Back

1. Pull ups

2. Barbell Rows

3. Deadlifts

Biceps

1. Curls

2. Incline curls

Triceps

1. Lying Tricep Extensions

2. Close Grip Bench Press

Shoulders



Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.

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Weight Gain Myths

The vast majority of myths about weight gain are mostly passed down from

“gym talk” and so-called experts who know nothing about the body’s workings.

Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don’t believe everything you hear in the gym when it comes to exercise and weight gain, do the research yourself.

Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts. Lets take a look at some of the most common weight gain myths.

High repetitions burn fat while low repetitions build muscle.

Progressive overload is needed to make muscles bigger.

Meaning that you need to perform more reps than you did

for your last workout for that particular exercise.

If you perform the same amount of reps at each workout nothing

will change on you, also if the weight doesn’t changes on the bar nothing

will change on you. You need to become stronger.

Definition has two characteristics, muscle size and a low

incidence of body fat. To reduce body fat you will have to

reduce your calories; the high repetition exercise will burn

some calories, but wouldn’t it be better to fast walk to burn these off?

Better still; use the low reps to build muscle, which will

elevate your metabolism and burn more calories (less fat).

Vegetarians can’t build muscle.

Yes they can! Strength training with supplementation of

soy Protein Isolate has shown to increase solid bodyweight.

Studies have shown that athletic performance is not impaired

by following a meat free diet, and people strength training

and consuming only soy protein isolate as a protein source

were able to gain lean muscle mass.

Strength Training will make you look masculine.

If it is not you’re intention to bulk up from strength training

you won’t. Putting on muscle is a long hard slow process.

Your strength-training regime coupled with quality food will

determine how much you will bulk up. To bulk up you also require

more food. Women don’t produce enough testosterone to allow

for muscular growth as large as men.

By working out you can eat what ever you want to.

Of course you can eat whatever you want, if you don’t care

how you want to look. Working out does not give you an open license

to consume as many calories as you want. Although you will

burn more calories if you workout than someone who doesn’t,

you still need to balance your energy intake with you energy

expenditure.

If you take a week off you will lose most of your gains.

Taking one or two weeks off occasionally will not harm your

training. By taking this time off every eight to ten weeks

in between strength training cycles it has the habit of refreshing you and

to heal those small niggling injuries. By having longer layoffs

you do not actually lose muscle fibres, just volume

through not training, any size loss will be quickly re-gained.

By eating more protein I can build bigger muscles.

Building muscle mass involves two things, progressive overload

to stimulate muscles beyond their normal levels of resistance

and eating more calories than you can burn off. With all the

hype about high protein diets lately and because muscle is made

of protein, it’s easy to believe that protein is the best fuel

for building muscle, however muscles work on calories which

should predominately be derived from carbohydrates.

If I’m not sore after a workout, I didn’t work out hard enough.

Post workout soreness is not an indication of how good the

exercise or strength training session was for you. The fitter

you are at a certain activity, the less soreness you will

experience after. As soon as you change an exercise, use a

heavier weight or do a few more reps you place extra stress

on that body part and this will cause soreness.

Resistance training doesn’t burn fat.

Nothing could not be further from the truth. Muscle is a

metabolically active tissue and has a role in increasing

the metabolism. The faster metabolism we have the quicker

we can burn fat. Cardio exercise enables us to burn

calories whilst exercising but does little else for

fat loss afterwards.

Weight training enables us to burn calories whilst

exercising but also helps us to burn calories whilst

at rest. Weight training encourages muscle growth

and the more lean muscle mass we possess, the more

fat we burn though an increased and elevated metabolism.

No pain no gain.

This is one myth that hangs on and on. Pain is your body

signalling that something is wrong. If you feel real

pain during a workout, stop your workout and rest.

To develop muscle and increase endurance you may need

to have a slight level of discomfort, but that’s not

actual pain.

Taking steroids will make me huge.

Not true, strength training and correct nutrition will

grow muscle. Taking steroids without training will not

make you muscular.

Most steroids allow faster muscle growth through greater

recovery, while others help increase strength which

allows for greater stress to be put onto a muscle.

Without food to build the muscle or training to stimulate

it nothing will happen. Most of the weight gain seen

with the use of some steroids is due to water

retention and is not actual muscle.

Strength training won’t work your heart.

Wrong!! Strength training with short rest periods will

increase your heartbeat well over a hundred beats

per minute. For example, performing a set of breathing

squats and you can be guaranteed that your heart will

be working overtime and that your entire cardiovascular

system will be given a great overall body workout.

Any intensive weightlifting routine that lasts for

20 minutes or more is a great workout for your heart

and the muscles involved.

I can gain muscle and lose fat at the same time.

Wrong. Only a few gifted people with superb genetics

can increase muscle size while not putting on body fat.

But for the average hard gainer, they have to increase

their muscle mass to its maximum potential and then cut

down their body fat percentage to achieve the desired shape.

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Build Muscle Lose Fat Easier By Manipulating Your Training Variables

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

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Quick But Effective Workout Exercises

Most people think that for a workout to be successful, it has to be lengthy and tiresome. People often struggle to spend two hours or more in the gym in the notion that the more time spent exercising would translate into more gains (in muscle) or more losses (in fat). While such feats may be worthy of a round of applause, they are often counterproductive. There will always come a point where you would get tired of going to the gym, and even dread the several hours you spend there. Soon, you might stop working out and put all the efforts you exerted to waste.

However such should not be always the case. If you want to be able to keep with your fitness regime for long, you might want to try to make use of quick workout exercises that will allow you to spend less time in the gym, but still motivate you to continue working out in long terms. While quick workout exercises may not give you results as fast as you want, they will allow you to maintain your ideal body type that will remain with you in the long run. It is important to keep things simple so that you would not find things too tiring and dreadful, eventually you can add some more exercises to spice things up and keep you motivated.

Here are simple workout exercises you can do in the gym or at home. The workouts can be done in less than 30 minutes, which allows you to enjoy more time for other things.

Strength Exercises

For the shoulders – get two heavy dumbbells or any two equally-weighing objects for each of your hands. Lift the weights suspended in your arms using your shoulders and hold for three to five seconds, then relax again. Repeat this step for 8 to 12 times depending on the weight you are using. Do up to three of this set.

For the chest – lie on your back on a bench press or any similar sturdy flat surface. Before doing the normal bench press, warm up first by doing a set of 8 to 12 repetitions using a third of the weight you normally can lift. After the warm up, do three sets of 8 to 12 repetitions of your normal bench press routine. Just keep in mind to avoid arching your back as you lift the weights.

For the biceps – lie on an inclined bench with both hands carrying dumbbells of equal weights. Lift the right arm for two counts and return for three counts, do the same with the left arm. Repeat for 8 to 12 times. Do three sets of this exercise.

For the thighs and buttocks – with heavy dumbbells on each hand, gently squat until your thighs are parallel to the ground, then stand upright again. Repeat for 8 to 12 times. Do two to three sets of this exercise.

For the calves – stand upright with heavy dumbbells on each hand. Gently tip your toes as high as you can without wobbling or getting imbalanced. Repeat for 8 to 12 times and do up to two sets.

The workout exercises above are indeed quite simple and easy that you might think that they would not work. However such a simple regiment would be easy to maintain, and the results will come in time and last for you to enjoy your body. You may alternate the above exercise with a 30 to 45 minute cardiovascular exercise, so that you would also be able to shed off fat as you gain muscle.

To get fit, you do not need to spend hours in the gym. You just need to maintain a fitness routine and make it a lifestyle. Of course you should have a balanced diet and do everything in moderation. In time you and other people would see the results. Soon you will have the body you would want.

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How many grams of protein do we really need after a workout ?

It bodybuilding muscle is often seen and you probably do too , best protein powders for bodybuilding you drink your protein shake right after training. Ok then how many grams of protein you put in your shake ? 15-20-30 grams ? What is the optimal amount ? Try to answer this question bodybuilding whey protein.

Why do we need protein after training ?

The first reason cited :bodybuilding muscle Prevent protein breakdown

Although protein synthesis is greater after best protein powders for bodybuilding a training session , it was shown that best protein powders for bodybuilding deficiency may lead to protein breakdown . An increase in muscle mass is only possible if the net  protein balance is positive.

Study : Many studies have shown that best protein powders for bodybuilding consuming proteins (amino acids ) just after a significantly reduced protein box and replenishes the body bodybuilding with amino acids training. More importantly an increase in strength and muscle mass was observed for longer studies bodybuilding whey protein.

It is admitted that there is a relationship between best protein powders for bodybuilding the resulting protein intake and increased synthesis .
A new study

This study best protein powders for bodybuilding uses six men trained (from 4 months to 8 years) . The training protocol included 4 sets of 8-10 reps bodybuilding muscle leg press , best protein powders for bodybuilding leg extension and leg bodybuilding whey protein curls followed by a decision of 0, 5, 10, 20, or 40 grams of egg protein .
results

The study showed an increase in protein synthesis and then taken up to 20 grams a tray as you can see in the diagram below.

The study shows that there is no best protein powders for bodybuilding significant increase to 40 grams bodybuilding whey protein

protein and protein dose response synthesis after workout best protein powders for bodybuilding
What can we conclude ?

 The study participants weighed 75-80 kg and were more or less trained . And 20-25 grams of best protein powders for bodybuilding would be sufficient if you are around this weight. best protein powders for bodybuilding
If you 're over , then 25-30 would be more appropriate program knowing that there is a limit of around 40 grams.

bodybuilding whey protein This study is interesting and suggests that it is not necessary to consume more than 20-25 grams per dose and yet I'm still a best protein powders for bodybuilding little skeptical despite these results. We have seen athletes sometimes consume all their amounts of protein in 1 or 2 meals and talk there from 70 to 90 grams of protein per meal , and yet have built muscle mass

bodybuilding whey protein So I would think  that either the body is best protein powders for bodybuilding a great adaptive machine, it is able to capitalize on all that protein intake , it is not that these amounts of proteins that are responsible . It thus challenges the concept of 1.5 to 2 grams of protein per pound . And why not after all? And if the body needed only 0.5 grams of protein per pound (including when the muscle is practiced ) to take the mass ?
And you what do you think ?

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