Archive | October, 2015

Bored With Your Skinny Body? 6 Muscle Building Exercises Tips For Skinny Guys – Complete Gain Guide

These days there is an array of muscle building exercises that have flooded the market of body building. What is common about these exercises is the fact that they are targeted to a particular muscle group and are also derived from one or more of the basic body building techniques. It has therefore become quite difficult to select the most effective of all these. You must ensure that you only try out those muscle building exercises that have been proven over the years to help your muscles grow stronger.

Indeed one of the muscle building exercises that has stood the test of time is the compound exercises. These exercises will greatly help in increasing your muscular strength and also put a lot of muscles on your feet. While they may not be that exciting, they are one of the basic free weight exercises that are very effective.

Another one is the pull-ups that are sure going to make your upper body very strong especially the shoulders. Apart from the fact that this exercise builds the shoulders, it also stimulates some other parts of the body and some of the joints. It therefore helps in inducing muscle growth in more than one muscle group.

Up next, another thing you have to note about these muscle building exercises is the fact that for whichever one that you decide to do, it should be totally based on your goals. This is because what may have worked out for a friend may not be that effective for you. Therefore take time to choose the best one that will suit your muscle growing needs and get to work at it.

Some of the basic muscle building exercises include among others alternating Dumbbell curls, barbell curls, weighted step ups, lying triceps press, barbell squat, lunges, barbell shrugs as well as bench press. Others will include stiff legged dead lift, barbell rows, and pull-ups, incline press, standing barbell shoulder press, seated DB shoulder press in addition to overhead triceps extensions.

The good thing about these exercises is that you could combine them to get the maximum results out of it in an effective manner. However, it is also possible to do them in isolation in which case they should be done with the heaviest weight possible. If in case the exercise restrains you from intense motion, then it will really not allow you to train heavy enough.

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Enjoy Cardio Exercise to Get Skinny Fast

The best way to lose weight and to get skinny fast can be accomplished with proper nutrition, but if you really want to know how to lose weight in less amount of time, you also need to be more active and start exercising.

The best way to lose weight is to add cardiovascular, or sometimes called aerobic exercises, to your daily routine. Whether you are a beginner, intermediate or an extreme athletic, getting the heart rate up to elevated levels is key for burning fat from the body.

Proper exercise and nutrition are important if you want to get skinny fast. Bear in mind, that seeing results sooner, rather than later, will also give you all the motivation you need to keep on going. Plus a lifestyle of balanced efforts will allow you to keep the weight off, forever.

For aerobic exercises, music is a good motivator and it also adds enjoyment and fun when trying to lose weight quickly. For beginners, the following aerobic exercises are recommended:

Brisk walking – This cardio exercise is for everybody because you don’t need to go to the gym, all you need is to walk. Pverweight individuals can actually lose weight and get skinny just by brisk walking. It is best to work your way up to walking 45 minutes a day, 5-6 days a week. This is a great fat burning exercise.

Jogging – Jogging is also a good way to accelerate your heart rate.

Walking or jogging on a treadmill – If you prefer to do cardio indoors, a treadmill can be a big help and it’s convenient too.

Stair climbing – When you are a beginner stair climbing can be a difficult workout, but the benefit is that you don’t have to do it for an extended period to get good results. Stair climbing for 15 minutes burns the same calories as jogging for 30 minutes. Another good reason to do stair climbing is that it works your buttocks.

Riding a bicycle – This is a fun workout especially if you do it with your friends or workout buddy.

Dancing – Dancing is a good way to enjoy your cardio exercise and at the same time burn calories as long as you let yourself sweat some.

Jumping rope – Jumping rope can be difficult at first but once you get in rhythm, this is one of the best cardio exercises there is.

Swimming – Swimming not only works your legs but also your arms. This is almost a complete workout routine. Swimming is also good for those with joint problems because water buoyancy acts as your body’s cushion.

Hula-hoop – Hula hoops not only make you sweat, but also works your oblique’s which is a big problem for most women.

Plus, working out to music aerobic DVD’s at home can be a great way to get the heart rate up to lose weight fast. This is what I do at home, plus 3 days a week I include a combination of training with resistance bands and dumbbells to build muscle and to tone my body.

If you are a total beginner, before starting any workout, it is recommended that you check with your doctor first to make sure the type of exercise you want to do is appropriate for you. Also, before every exercise, a warm-up is a must.

When focusing on your health, it really isn’t that hard to get skinny fast, if you know what you are doing and you stay focused on the end goal, and that is to be healthier by getting skinny, naturally!

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Burn More Fat – Walking For Weight Loss – Cardio Workouts

Hmmm…walking for weight loss?  No, I’m not talking about a leisure stroll around the neighborhood, parking further from the mall entrance or taking the stairs instead of the elevator (while those are all great ways to increase your daily activity).  No, I’m talking about getting that heart rate up, getting out of your comfort zone and getting results, all the while taking advantage of the fact that walking is low impact and anyone can do it.  How to get the most out of your walking for weight loss workouts…

     

  1. Re-Program your Brain: We have been programmed to believe that long sessions of slow, steady pace cardio in the “fat burning zone” are the best way to get results.  This couldn’t be the furthest from the truth.  While your body does pull from sugar store during more intense training, it doesn’t mean your are burning less fat.  Our bodies actually adapt to these long cardio sessions and end up conserving energy and, therefore, burn less calories.  Bottom line, the theory behind the “fat burning zone” has been completely misunderstood and is totally outdated. This brings me to number two…
  2. Harness the “After Burn”: The “After Burn” is a result of your body’s efforts to try and restore itself after an intense workout.  Research shows that your metabolism can stay elevated for as long as 24 hours after an intense bout of interval training.  Yes, unlike steady pace cardio, your body will continue to burn calories even when you’re snoozing. 
  3. Incorporating Interval Training is the Key: By intervals, I mean regular bursts of intensity followed by periods of recovery for 20-30 minutes. There are all kinds of ways to incorporate intervals into your walking for weight loss workouts.  The simplest way is to (after a 5 minute warm up) increase your pace for 30 seconds, recover for 90 seconds and repeat 7-10 times.  It is that simple.  You can do that on a treadmill, on a track, or around the neighborhood. The key is getting out of your comfort zone for those 30 seconds.  It should be difficult to carry on a conversation during that time period.  Treadmill example: walk at a 3.7 for 30 seconds and recover at 3.2 for 90 seconds.
  4. Other Interval Options: Using a treadmill?  Don’t be afraid to incorporate hills as your intervals.  This is a great way to mix it up.  Walk at 5 incline for 30 seconds, recover at a 1 incline for 90 seconds.  Maintain the same pace for both inclines (try a 3.0-3.2 speed).  Again, getting your heart rate up is the key.  So, you can play with the inclines and the pace to meet your fitness level.

Remember, it is all about the numbers.  Calories in vs. Calories out will determine your weight loss.  So, get the most out of your walking for weight loss workouts.  You will get the most bang for your buck and burn more calories by incorporating intervals into your walking workouts.  Added bonus, you’ll spend less time working out and get faster results.  Can’t beat that!

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Building Muscle Exercises – 3 “Animal” Muscle Building Tips

So it seems like all the hard work in the gym, the expensive supplements, the healthy living just hasn’t paid off? You desperately want that glorious beach body but nothing seems to work? Never fear, these 3 killer muscle building techniques and tips will have you putting on more muscle that Arnold Schwarzenegger with a lot less work!

Ok, so let’s get started. Here are your 3 muscle building exercises and tips.

1. The big 2. Squats and Dead lifts. These “animal exercises” are just the thing if you want to pack on muscle and quickly. These 2 big exercises work out over 75% of your musculature including your back, shoulders, chest, calves and core muscles. Furthermore these 2 “animal exercises” create more intensity and strain in your body than most other exercises which result in more growth hormones being produced which results in fast growth in muscle mass. These exercises can be used by anyone and is particularly effective for some of the skinner guys.

2. Focus more attention on actually getting stronger. By becoming stronger you will have much better technique, perform at a higher level, lift more and recover better. This will result in big muscles for you. A good way to get stronger is to focus on the compound exercises such as, dead lifts, pull ups, chin ups, bench presses, barbell rows, over head presses, squats, leg presses and dips. These may be some of the more basic exercises but they are vital in terms of building muscle and building muscle quickly. This is because (like tip one) they focus on the big muscle groups instead of the smaller. Focus on weak muscles- and you’ll end up with weak muscles.

3. Intensity, intensity, INTENSITY. Weight lifting can actually become a bit of a lazy man’s sport. Most people spend the majority of the time at the gym having large breaks, looking at themselves in the mirror and chatting to others. Hustle from one exercise to the other, keep your rest periods honest and include some cardio in your workout. There is a common myth out there that cardio can make it hard to build muscle. In fact the opposite is true. Cardio helps your muscle recover and therefore grow, and is a must if you want to build muscle. Moreover if you don’t feel like you want to throw up at the end of a hard workout then I have to question your intensity. That may some fairly extreme, but if you want to build muscle then you have to work at it.

Ok, so now that you know my 3 killer building muscle exercises and tips, you are one (large) step closer to getting than dream beach body you are after. You can either remember and apply these tips and reap the benefits or continue doing what 99% of others are doing and not see any benefits. How much intensity and effort you put into weight lifting shows on your body. Train hard but also train smart.

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Is Walking the Best Fat Loss Exercise?

Walking is a simple and enjoyable activity so I think if it really was great for fat loss then nobody would have a problem making walking a part of daily life and therefore everyone would have their dream bodies.

An old school of thought on walking is that because it is a low intensity exercise (that is, your heart rate is not as high walking compared to running, which is higher intensity), you are in the “fat burning zone”. This old school theory also states that high intensity exercise burns glycogen (stored carbohydrates) only, and not fat. While there is some overlap where both fat and glycogen are burned during exercise, during low intensity exercise more fat than glycogen is burned, and during high intensity exercise more glycogen than fat is burned. The theory is you want to burn fat, not glycogen.

The main problem with this is once you have completed your low intensity “fat burning” exercise, you will no longer be burning the same amount of calories. By the way, low intensity fat burning exercises also include walking to your mail box or even sitting down checking your email. When you exercise at a higher intensity, your metabolism is raised so that you continue to burn more calories after the exercise. If you do the right types of exercise, your metabolism will be raised for 24-48 hours afterwards and this is much preferable than going for a low intensity walk.

If you are obese or have a sedentary lifestyle then walking is a great introduction to exercise. It is low impact, which means it is kind to the joints and lessens the risk of injury, and if you have no history of exercise, then walking briskly will give you improved cardiovascular health and likely some reduction in body fat.

With all forms of exercise, you must pay attention to the principle of adaptation and the principle of overload. The principle of adaptation shows itself very quickly when you exercise. Your body adapts very quickly as you become better at the activity. If you start your exercise habit by walking briskly for 30 minutes a day, at first you might find it challenging. As you keep doing this, you gradually find it easier and as you adapt your heart rate will not be as high, you will find yourself exerting less effort and because the body is so good at being efficient, it does not burn the same amount of calories as it used to. This means you need to introduce the principle of overload.

You must overload your body to keep seeing improvement. With the example of walking, this could mean walking faster or walking longer. There is a limit to how fast you can walk so you will have to walk longer to adhere to the principle of overload. Walking for 45 minutes is OK for a while…. Until your body adapts to this! Then you will need to walk for 1 hour or 2 hours… or all day to get the same benefits you once got from walking 30 minutes! This is clearly not practical and this demonstrates why walking is not a great exercise choice for burning fat.

So what is the best exercise for burning fat?

The best form of exercise is resistance training. This means lifting weights. You can exercise with weights for 30-45 minutes and never have to increase this time frame. By applying the principle of overload, all you need to do is increase the intensity of your workout. This could be by reducing your rest periods, increasing the number of repetitions, increasing the weights used or introducing more difficult exercises. Not only can you manipulate the principle of overload easily with resistance training, but you will build more muscle, which will increase your metabolism to burn more fat, which is exactly what you want!

After all that, walking is not a bad form of exercise. It’s a great way to see new cities, enjoy the bushland and improve cardiovascular health. Just don’t expect anything more than that.

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Muscle Building Workouts – Build Muscle and Fitness the Right Way

Does this sound familiar to you?

You have goals for your muscle building workouts. You follow a regime that allows you to achieve those goals. You’re doing everything right. But, you fall on your butt.

Then you find that you get back up and start the whole process working on your muscle building workouts all over again. Only to find that you keep falling down, getting back up again and repeating this over and over.

You do this until you think that you are never going to achieve anything here. You think that this training lark isn’t for you. So what do you do?

Yep, you give up.

Why does this happen and what can I do about it?

You’ve probably asked yourself that question many times. But you may have found that you never came up with a real answer. You blame the muscle building workouts and everything that led you to it.

So what is the real problem?

It seems that you have the right muscle building workouts. You may have goals in mind of what you would like to achieve with that training routine.

Maybe you’re doing one, or more, of the following:

* Having bad, or no, warm up sessions.

* Not eating enough.

* Not taking enough fluids.

* Training too much.

* Lifting excessive weights.

* Not getting enough sleep.

These are all very common to all muscle and fitness workouts, no matter what sport you do.

These are easily identified and remedied. Just go through each one of these and see if they apply to you. If so, then identify why this is the case. Having done that, you need to find the right solution to fix it. You do this in a systematical manner, until you have fully identified what is wrong, the reason for it going wrong and the appropriate solution for it.

For example:

Lets say that you not experiencing any growth in your biceps. Ask yourself some questions of your muscle and fitness workouts:

Question: What is wrong?

Answer: My biceps are not growing.

Question: What are the possible causes, and why?

Answer: The exercise may be done too quickly, or maybe I’m cheating in my training, or maybe there isn’t enough weight on the barbell.

Question: What can be done to remedy this?

Answer: Improve my form when doing this exercise.

Reduce the weight so that I don’t cheat and to keep me more strict. Or increase the weight on the barbell to promote more growth in this area.

So you see, you need to identify the problem first. If you don’t do this, you cannot fix it up. Then you must identify what the possible causes are so that you can offer up appropriate solutions to remedy the situation. Just go through each solution, one at a time, until you are satisfied with the results.

This requires patience and dedication. Most people will not put in the time to find out why they’re going wrong. Instead they spend a lot of money and waste a lot of time trying out different solutions. Whereas, what they should have done first was to seek the answer within themselves. Then seek the appropriate solution elsewhere suitable for their muscle building workouts — only if that solution is outside of their grasp.

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Ingredients of Muscle Building Supplements

Many products have crowded the market claiming to boost the muscles and their strength. Some of them are genuine but most of them do not fulfill the aspirations of the younger generations who who would like to have muscles which are quite trendy these days. They have most probably been allured to these products through TV commercials or radio programs or print media advertisements. Hence it is useful if you have a preliminary knowledge about certain important components of an efficient product which can support effectively in the muscle building process of the human body.

Your choice of the best muscle-building supplement should have the ingredient L-arginine, which is an amino acid and is responsible to produce nitric oxide in the human body. Nitric-oxide is believed to ease blood flow and helps in vasodilation and contributes to the development of muscles due to this process.

The compound is known to benefit protein formation and influences the discharge of growth hormones resulting in potential growth of the body. During the process of vasodilation the ingredient helps in the transportation of oxygen to the required muscles to grow properly and become stronger and powerful. The intake of the supplement with nitric oxide as an ingredient supports various activities of muscles and power. The overall health develops due to the regular blood flow or vasodilation in the body system.

The choice of your best muscle building supplement should also contain the helpful presence of acai berry which is another potent ingredient for your supplement. It is a wonderful antioxidant which helps to enhance the metabolic rate of the system for getting rid of the extra fat in the body and certainly supports better performance. This ingredient has been very well received by the users of muscle-building nutrients for potential benefits and the overall health development of individuals.

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2 Explosive Super Intense Cardio Drills For You!

Real cardio workouts are intense cardio workouts, period. Now there is nothing wrong with walking or jogging, but if you are wanting to speed up the progress of your overall conditioning and physical appearance then you have to dial up the intensity. This is why I have included 2 explosive and hard hitting cardio drills in this article for you to slam the door on the old treadmill cardio workouts. Read and apply!

Intense Cardio Drills!

1. Squat Jumps: One way to speed up your metabolism and total body conditioning is to engage in squat jumps. This body weight drill is highly effective in conditioning your body to execute intense intervals of short burst work while keeping strict management on your recovery time. Additional loading can be done, but is not necessary.

To execute this intense cardio drill simply stand with your feet at about shoulder width distance apart in length. From here initiate a counter-movement with your arms by swinging them back with your hips as you descend into the base of the squat. This squat movement should be quick and powerful. As soon as you reach the base of the squat you will then want to explosively extend at your hips, knees, and ankles with enough force to elevate your body off of the ground. As you force your body up bring your arms forward to assist your body in extending in the process. Make sure to land heel to toe and to flex at the hips, knees, and ankles in order to set yourself up for the next immediate jump! Perform all jumps in continuous succession.

2. Cycled Split Squat Jumps: This is another plyometric drill that will give you a tremendous cardio workout routine. For this drill you will want to start from a lunge position. Now the key to this explosive cardio exercise is to maintain body control and balance while performing a very dynamic movement.

From the lunge position you are going to explosively extend and jump off of your front leg and switch your legs in mid air to reverse their position. As you land you are going to land in the same position as you started which is from the lunge. Now the key here is to keep your jumps moving in a constant pace or cycle. You should cycle the lunge jumps back and forth maintaining your balance and position to the ground with smooth effort. This is a cardio fitness exercise that will change your workouts forever.

If you haven’t already started to implement the following 2 cardio drills into your workouts then you are missing the boat! Take the time to learn more by accessing my articles. Remember that most anyone can train hard, but only the best train smart!

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Digital Nutrition Scales

Digital nutrition scales are a good choice for those persons who are conscious about the intake of foods. These are considered ideal to monitor and record calories and diet measurements on a regular basis. Digital nutrition scales can display nutritional values for multiple food entries and allow you to track your food intake for long time periods.

Digital nutrition scales are obtained in different shapes and price ranges. These vary in sizes, which include small, large, and extra large. The designs can be sleek or modern. The scales feature an efficient weighing system inside. They have built-in memory, which stores nutritional information of more than 800 foods and ingredients in a pre-programmed manner. This information is based on the nutritional details provided by the USDA National Nutrition Database.

Digital nutrition scales have a display unit and weighing surfaces. The display unit shows the nutritional values for salt, protein, fat, cholesterol, fiber, carbohydrates, proteins, and sodium contents. The weighing surfaces most often come with stainless steel platters that can be easily removed for cleaning. There are surfaces that come with glass platforms.

Digital nutrition scales are generally light, compact, and can be taken anywhere without risks. They operate with batteries at a room temperature of 0 to 40° Celsius. The scales can hold a weight up to 3 kg, in normal cases. Extra large scales have the capacity of about 5 kg weight. Moreover, the scales have on, off, and tare features for easy and quick operation. Some scales even have automatic switch off features.

Digital nutrition scales are easy to handle. The user has to simply place the items to be weighed on the weighing surface. Then, he has to enter the code as per the instructions on the manual. Once the two processes are over, the user needs to press the nutritional value button to know the markings. With digital scales, measurement is marked either as imperial systems in terms of pounds and ounces or as metric systems in grams and kilograms.

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Fat Burning Foods for Women – Fat Loss for Women

Fat Burning Foods for women cannot be separated from issues about type and kind of foods that should be consumed on diet program (fat loss program). Actually we have to control ourselves to consume inappropriate portion of food and more over depends on the levels of fat or calories contained in each food. Especially regarding to foods that contain fat or cholesterol.

Well, let’s discuss about any food that can be consumed when we’re trying to burn fat in the body. There are many types of food is needed to burn fat, but this time we will discuss the five kinds of fat burning foods for women.

The 5 type of foods is carbohydrates in category. Yes… carbohydrates! It was rarely to see articles that were discussed about fat loss carbohydrates which is definitely very important as fat burning foods for women, thus for other also workout. With Carbohydrates consumption, our body having feel full and keep our stamina going well; These 5 types of carbohydrates not only makes us fell full, they also help us to succeed our fat burning program.

If we ever knew about conventional diet programs, they strictly urged us to limit the consumption of carbohydrates. Whereas our body needs carbohydrates as a calorie that has to be burned as our energy to burn fat in our muscles. Truly ironic than the conventional theory as we knew, right?!

This was a bad and wrong publication. Carbohydrates are still needed by the body; Instead of stop the carbohydrates consumption, we change the type into the carbohydrates which are helping us in fat burning foods program. Whoever they for, support us to give fat burning foods for women we love; Whether for our wife, mother, daughter, or even for ourselves.

In other words, this is good news for those who have become accustomed to consume carbohydrates because we can eat carbohydrates while reducing our weight. We must remember that quality of the nutrients that are accepted by the body is not about how much food we eat, but how good is the quality of the food we consumed.

The point of carbohydrates consumption is how we selectively choose the type of carbohydrates that will be consumed, for example whether we would prefer white rice or replace it by whole wheat bread. This is our choice, if meet a problem in taste of foods then that was just about the habit of our life so far. Just push our self in order to get succeed our dream, weight loss!

So please…just take a look out! We can get various types of carbohydrates that would satisfy our hunger, do not take carbohydrates that cannot burn fat in our body. It appears futile anyway instead of burning fat precisely will gain our weight. So in order to get the fat burning foods for women we loved as body healthier by nature and always in shape is very important.

Here are types of good carbohydrates:

1. If we had become accustomed to consume carbohydrates like rice or bread, preferably starting from now we replace by consuming tons of fresh fruits and vegetables. We can als­o use nuts (in a particular portion) and also eggs or poultry meat that fed from nature grass and grains.

2. For those the adventurous with food from wheat, it will better if you choose that wheat of the “germ” part of a plant which is rich in nutrients, proteins, and fiber. We can also add variants such as oats or wheat, yogurt, soup and salad.

3. It is much better to consume fruits directly in any slices rather than fruit juice or drinks. Pieces of fruit are very rich in fiber. So did in vegetables, they should not be over-cooked because actually there are some vegetables can be directly consumed without cooked and our vegetable will be less of nutrients and vitamins if served with over-cooked. Fruits and vegetables definitely rich in protein as good for fat burning for women, man, or even for growth of our children.

4. Actually some fat or calories would greatly help our fat loss program. We could get them from peanuts or nut butter, avocado butter, or eggs from organic.

5. Other sources of carbohydrate as an alternative could you get from Sweet Potato tubers and Yam, in addition as a substitute for carbohydrates, sweet potatoes and yam also rich of vitamins, minerals, and antioxidants for our body.

So, it is not difficult to find fat burning foods for women. Let change the paradigm that in finding fat burning food is not easy. Get up from your seat now and look for those foods right now!

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