Archive | Building Muscle

6-Pack Abs

That’s one of the many sweet catch phrases you can hear on the late night infomercials and fitness magazine headlines. Abdominal training information and gadgets are everywhere, yet very few people possess that dreamy 6-pack. Walk into any gym and you will see countless members tearing away at every possible ab exercise known to man. With so much ab training taking place, why do so many people still have distended bellies, rolls, and pouches? Is it an information overload, or simply an overload of misinformation?

Getting that tight midsection takes desire, commitment, and work. As you’ve come to realize, it takes more than daily crunches to get an etched 6-pack. Let’s review a few of the important, and perhaps sometimes overlooked, aspects of acquiring 6 pack abs.

Nutrition is Everything for 6-Pack Abs

Nutrition is the key factor in developing a visible 6-pack abdominal area. Not only is what you eat important, but also the quality of the food you eat. For a sexy midsection you should be eating a high protein diet with moderate carbs and some essential fats. Your body is a unit and it needs nutrients from all the macronutrients.

A variety of chicken, turkey, fish, steak, and eggs, are wonderful complete protein sources to build muscle. Brown rice, baked and sweet potatoes, and oats make great complex carbohydrates to fuel activities. You can get some good fat from your complete protein, but it doesn’t hurt to eat quality fats either, such as various nuts and seeds, avocados, natural peanut butter, flaxseed oil, etc.

Generally, breads, pastas, and dairy won’t help define a tight midsection. These items can bloat you and make definition a blur.

Establish a base caloric intake with balanced macronutrients. Whatever you plan out, follow it through entirely for a week to see how it worked for you. Make changes based on updated status results. This can mean anything from a carb deduction, protein increase, or even changing your calorie intake.

Water is an Essential Element for 6-Pack Abs

Being dehydrated can make fat loss difficult. Hydration is an overlooked factor for 90% of the people trying to lose fat. Keeping your body properly hydrated removes toxins and flushes out sodium and fat. Water also nourishes the organs, rejuvenates your metabolism, and curbs your appetite. Not only does water flush the rubbish from your body, but it also hydrates the muscles and improves muscle definition, giving you better workouts. Properly hydrated and developed muscle burns more calories.

Cardio Exercise for 6-Pack Abs

Although cardio itself won’t produce those wanted 6-pack abs, it will help burn off fat stores if it’s coupled with a balanced eating plan. You need to be doing some type of cardio to help expose your abs.

If you aren’t currently doing cardio, begin by adding HIIT four times a week for 20 minutes and increase your time by five minutes each week.

If you are currently doing 6 days of cardio at 45-60 minutes and seeing little results, then you need to cut your cardio back and rebuild it.

Other ways to break through a cardio plateau is to change your cardio type, ratio, intensity, etc.

Training Your Abs

Training your abs doesn’t need to be rocket science and you don’t need 20 different ab exercises for countless reps either. The idea is to simply stimulate the muscle. The key factor is quality, not quantity.

Generally, the abs can be trained every other day. However, if you are still sore after two days or more, that’s a key sign that your abs still need to recover. You won’t make any progress without proper abdominal recovery.

Ab training tips:

Begin your training with the stomach vacuum. This is an exercise you can implement anywhere, the gym, home, driving, etc. It’s simply sucking in your stomach as hard as you can, for as long as you can, without holding your breath.

Add resistance to your crunches. Adding weight to your abdominal training won’t make your waist thicker. It will help build the abs stronger.

Avoid leg raises, as they are useless for lower ab training. Leg raises target the hip flexors. If you want to train the lower abdominal area, you are better off doing the lying pelvic lift.

Don’t do any side bends or twists. These can thicken your waist, weighted or not.

Conclusion of 6-Pack Abs

Now that you have some of the fundamentals of how to zone in on developing a 6-pack, you can better utilize your time and training techniques when you engage in ab training. Keep nutrition clean and balanced, stay well hydrated, do your cardio, and train your abs every other day. With these tips, you can better carve a sleek and sexy midsection.

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Muscle Building Guide – 3 Build Muscle Tips You Must Know

Has all the money, time and effort spent in the gym been a waste of time? Have you still not gotten the kind of results that you expect- that you deserve? Well that’s because most of what you have heard and learnt about how to build muscle up is dead WRONG! A lot of build muscle tips and tips to build muscle are actually doing you more damage than good.

However today with my simple 3 step muscle building guide, you will right your wrongs and actually start to get close to that beach body you desperately desire.

Ok, so here are the 3 build muscle tips that you must know if you want to build muscle.

1. Make sure you do your cardio. A lot of trainers preach that weight training is just as good as cardio for keeping your heart and lungs in good shape. However weight training, designed for body building, is actually almost completely useless for enhancing your cardiovascular system. In fact weight training is about as good as sitting watching TV all day for your cardio system. Furthermore don’t listen to all the trainers who believe that cardio will make it much harder to build muscle. In fact a cardio workout speeds up your recovery and is vital for building maximum muscle gain. Cardio is a crucial aspect in this muscle building guide.

2. Spending too much time training your biceps and triceps. Most people want to have bulging biceps and triceps so that’s the only thing they work on. The point that they miss is that your biceps and triceps are much smaller than your back, chest, shoulders, thighs etc. By focusing on your majority muscle groups, you will find that building your arm muscles (biceps and triceps) will become much easier.

3. Focus on getting stronger. A lot of people ask for tips to build muscle. Instead of just trying to become more ripped and muscular, focus your efforts on getting much stronger. Then in turn you will actually get much more ripped and muscular. When you become stronger you will be able to perform more reps, lift more, recover quicker and have better technique. Then in turn, you will have the big muscles to show for it.

Now that you have read my muscle building guide and my 3 special build muscle tips you are much closer to your ideal body. Remember and apply these tips and you will be building muscle like never before.

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Build Fast Muscle – 9 Herbs Which Aid in Fast Muscle Growth

Many people underestimate the power that herbs can have on our health. There are natural herbs which aid in weight loss and boost metabolism. There are also herbs which aid in muscle building. Here are 9 herbs you need to try to maximize your potential to build fast muscle.

1. Black Cohosh

If you want to build fast muscle, use black cohosh. The mood swings in a better way and the person feels contented and appease while using that herb.

2. Cordyceps

This is a primeval Chinese tonic. It is used for thinning weight and enhancing the body stamina. Moreover, Cordyceps makes your mental ability stronger and fitter within a short span of time.

3. St. Johns Wort

This herbal drug is considered to be extremely beneficial against obesity. An increased amount of usage of St Johns Work makes you fit and strong.

4. Oat Straw

This herb is the ingredient of calcium and magnesium. It is used in order to gain the bodily and mental fitness. The Oat Straw contains some elements, such as silicia, calcium, flavones, saponins, and Vitamin A. Oat is such an amazing herbal medication which provides many benefits, such as appetite decrease, brain strength, strong muscles, vigorous liver function, enhanced kidney function, and self motivated life.

5. Psyllium Seed

It is a natural medicine used for diminishing the high cholesterol, high blood pressure, and overweight conditions.

6. Siberian Ginseng

It is a stimulant which eliminates the risk factors of obesity. This herb has been extensively used in the regions of Asia. A lot of researches showed that Siberian Ginseng is the best herbal medicine for muscle development, and mental development.

7. Flaxseed

Flaxseed is hugely beneficial during the chronic conditions of obesity and psychological depression.

8. Cayenne

One of the most advantageous herbs is the Cayenne. It makes you slim and stylish. The blood circulates proficiently during the usage of Cayenne, and you will be saved from heart diseases, strokes, anxiety, and mental fatigues.

9. Ginger

This herb has been widely used in Britain at a large quantity. The obese people use Ginger in order to diminish their fat weight, and building muscle mass. It also aids in digestion.

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Six-Pack Abs

The Top Fat Loss Secrets for Flat Six-Packs Abs

Mr.Mike Geary a certified nutrition specialist,personal trainer has been heavily involved in fitness and sports since he was a teenager.he is 30 now but still continues in strength training and conditioning as it makes him feel energetic, confident, strong and youthful.

What are the 3 things that work time and time again to get the toned abs and the desired six packs?what is the best way to lose belly fat?

Mr.Geary says the 1st important thing to get control of in order to get flat abs is cleaning up your diet. the flat stomach exercises wont be of any use if your diet isn’t in control.

A simple generalization to get started would be to have a diet as natural and unprocessed as possible.

2nd thing is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to tone up the tummy.

3rd thing is actually training the abs specifically. he believes that if the abdominal exercises are not done properly they wouldn’t be of use. he mentions how people focus too much time on training their abs! to have a flat six packs of abs the body fat percentage should be low. for this he recommends that a person should focus on training the largest muscle groups of body like legs, back instead of abs. that will stimulate metabolism and fat burning hormones to get the flat stomach.

To get maximum definition with their midsection the top exercises he recommends are hanging abs exercises as well as good floor exercises.

The body needs all the macronutrients to thrive and obtain a variety of vitamins and minerals so donut fall for gimmicks like low carbs and low fat.eat natural sources of healthy food.!

to understand more of the simple and easy techniques to be followed for a six pack you desired just read the book how to lose belly fat by Mr.Mike Geary.

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Muscle Building Guides – Speed Up Muscle Growth With the Right Muscle Building Guide

There are a few muscle building guides that are available to you online. Some of these guides work very well and can help you to achieve incredible muscle gains, while most of the others are nothing more than pocket fillers for the scammers that wrote them as well and are filled with false information all together that could end up harming you.

Before you begin looking for a good muscle building guide it is very important that you understand that there is absolutely no need for any kind of supplementation, steroids, or any other muscle building products to build yourself a lean muscular body. What very few people realize is that if they stick to the basics of building muscle then they will succeed. This is often the concept that most people struggle with.

In order to build muscle effectively you need 2 basic factors. These include proper nutrition and exercise. The important thing to remember is that in order to speed up the rate at which your muscle grow you have to get the correct combination of both nutrition and exercise or you will miss out on building the maximum amount of muscle in the shortest amount of time possible.

A good muscle building guide will show you how to use nutrition and the secretion of hormones to maximize your muscle growth opportunities. The guide that you choose should address and explain the foundations of bodybuilding as well as well as an exact step by step workout and nutrition plan that you can easily follow and execute every day.

It is often very tough to sift through all of the complete junk floating around on the web today. It is more important than ever that you make sure you are not setting yourself up with a useless muscle building guide. In order to start building muscle faster and seeing better results you need a muscle building guide that is going give you step by step everything you need to know to build muscle.

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Muscle Building Tips – Easy Ways to Build Muscle

There are several different avenues that one can take in order to build up their muscles. One must realize that lifting weights is not the only step one should take to build muscle and maintain it. After you get to the size you want you will want to know how to maintain it, otherwise it will turn to flab. There is a ton of muscle building tips available at your local gym, YMCA, doctor’s office, or on the internet. You should be sure to do an appropriate amount of research so that you do not try to overdo things and cause more harm than good. You also should consult your doctor no matter which avenue of muscle building you take, as they can not only advise you of what is best for your body to undertake, but they can also advise you of what could be detrimental to your body or particular existing issues.

When setting the goal to build your muscles remember that muscle weighs more than fat. Also, no matter what muscle building tips you decide to follow, remember that two to four pounds of muscle a month is a realistic goal. Your enthusiasm to reach a particular goal can sometimes cause you to push yourself. This could hinder rather than help your efforts. No more than an hour should be intensely concentrated on the major muscle groups. As long as you are practicing consistency and patience, you can achieve a six month muscle build of 15 pounds.

Nutrition is important for the process of gaining muscle mass. There are those foods that can be very advantageous to your particular endeavor of building muscle, while there are others that can be quite detrimental to your efforts. Muscle building tips along the lines of foods that are advantageous to your efforts include a lot of calories, but they have to be good calories not sugars. Lean meats, foods lower in fats, drinking a lot of water and keeping away from drinking a lot of alcohol is the most basic of nutritional tips.

The right kinds of exercise and nutrition are not the only elements needed for building muscle. You need to be sure to get plenty of sleep at night. You should workout with a lot of intensity, but also allow an adequate amount of rest between your weight sessions. There is such a thing as overdoing it, so be sure not to work out too much. You could pull or strain something that could lead to a more serious issue later on. It wouldn’t be a bad idea to consult books, fitness magazines or research the internet to get some muscle building tips. As the say goes, “knowledge is power”. The more you know about the process, the better prepared you can be to tackle it successfully.

There are several different avenues that one can take in order to build up their muscles, but be sure that you are using a full combination of appropriate knowledge of the process, nutrition, and that your exercise program is alternating in what muscle groups are being targeted. Keep all this in mind and consult a doctor before beginning, and you are on the right track.

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The Art of Muscle Building

Muscle Building really does come to being both a science and an art. There are definitely correct ways to build muscles and incorrect ways to build muscle, as I am sure many of you that have done any kind of weight lifting already know.

If you are a long term weight lifter, you have also most likely hit that famous plateau phase, where you just can’t seem to build any more additional muscle than you already have, and you can’t get any stronger than you already are. For those of us that this has happened to, we know how frustrating it can be. We spend hours a week in the gym, some of us even hours a day in the gym, and we see very little to no gains in muscle or strength.

There is a reason that people hit these plateau’s, and it’s because they are doing the same thing that they always do. They do pretty much the same thing every time they go into the gym. And I am not talking about just changing up your exercises and the order you do your exercises in, you have to change a lot more than that. Let me explain exactly what I mean here.

Muscles are a very complex part of the body. I would almost be risque enough to say that muscles are smart. Yes, muscles, they are smart! If you go into the gym each and every day and do the same thing they are not going to grow. Just like if you teach a person the same thing over and over again, they are not going to get any smarter!

So what do you have to do? You have to teach those muscle something different. In other words, you have to shock your muscles!

How do you shock your muscles?

You do things that you would not usually do, whether it be exercises, or huge differences in weight or reps.

For example, most weight lifters will go into the gym and do somewhere between 6-12 reps for each set they do. Change it up by severely lightening the weight and doing 100 reps for particular exercises, and do that for a whole week. Or do just 2-4 reps for particular exercises, and do that for the whole week. Because when it comes down to it, you have to change things up, you have to shock your muscles!

Of course there is also the repair process also. This is pretty simple, as you want to make sure you take in protein within an hour after your workout to repair your muscles. When you do any kind of weight lifting, it breaks down your muscles. You need protein to help build those muscles back up bigger and stronger.

So just remember, muscle building is definitely an art and a science that you have to pay attention to. Make sure you shock your muscles, then you repair them by taking in protein within an hour after your workout!

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