The Top 5 Fat-Blasting Exercises

The problem with this plan (or lack thereof) is that you are wasting huge amounts of your precious time and energy on activities that aren't giving you the best results, or in a lot of cases, any results. Exercise is a science and there are certain basic guidelines that need to be followed in order to get the most out of it. A couple of things to remember: not all exercises are created equal, and long, steady-state cardio (i.e. you walking or jogging on the treadmill for an hour) is not the most effective calorie burning activity.

Let's look at the first point: not all exercises are created equal. Question for ya.

Which exercise is best? Uhmm

Which exercise should you spend more time focusing on: squats or crunches? Some might say, 'Well, it depends on your fitness goal'. And, yes, that is somewhat true. But for the average exerciser whose goal is to tone up, lose fat, and stay fit, the correct answer is squats. Surprised? A lot of women are shocked by that answer. The reason is that there is no such thing as true spot reduction. So doing 1000 crunches does not make you lose significant amounts of fat in your stomach area. Doing crunches will strengthen your abs, but that isn't the same as burning fat. If you want to melt away the fat, you need to burn lots of calories. And doing squats will burn a heck of a lot more calories than doing crunches. The reason being that you use a lot of large muscles (quads, hamstrings, glutes, back) when you perform a squat. Working all those large muscles burns calories. (I'm oversimplifying the process to save time here, but the bottom line is the same.)

Now for the second point, steady-state cardio is not the most effective activity for burning calories. Steady-state cardio is any cardio activity (jogging, elliptical, treadmill, bike, etc) that is performed with the same intensity for long periods of time. So what is more effective at burning calories than going for a morning jog? Going for a morning sprint with walking breaks. Instead of jogging for 45 minutes. Sprint for 30 seconds, then walk for 45 seconds. Repeat for about 20 minutes. This style of cardio will burn 10 times the amount of calories in half the time as steady-state cardio.

Now that you know the above two facts, we will get to my list of the top 5 fat-burning exercises, and it will make sense as to why these are my top 5...they are either large-muscle exercises that burn a lot of calories, or they are interval cardio activities that burn a lot of calories, or both. (editor's note - before doing any exercise it is best to seek the advise of a professional and learn to do them correctly)

Here's the list of the Top 5 Fat-Blasting Exercises... (not in any particular order)

Clean and press - a lot of bang for your buck

1. Clean & Press. The clean & press works the legs, back, shoulders, and core. You can use heavy weights with this power exercise which really ramps up the intensity and gives you a lot of bang for a short amount of time invested.

2. Deadlifts. Like the clean & press, you work a bunch of muscles when you deadlift, including your legs, back, traps, and glutes. Again, you can use pretty heavy weights for this exercise as long as you keep your form strict.

3. Hill Sprints. A lot of people swear by the effectiveness of hill sprints and that includes me. I always do these when I want to lean down a little more. Find a good sized, fairly steep hill and sprint up it as fast as you can. Then walk down and repeat.

Hills don't need to be steep or long to be effective

4. Squats. Squats are probably the king of all weight exercises. There are 100 different variations so you won't get bored. Try them all. Include at least 1 squat version in every full-body or leg workout.

5. Lunges. These are basically 1-leg squats. You have to do with one leg what you do with both legs in a squat. Therefore, you can't use as much weight, but you still work a lot of muscles doing this exercise. There is also more balance and agility involved. Like squats, there is almost an unlimited number of variations of lunges.

If you do a full-body workout 3 times per week, integrate 1-2 of these exercises in each workout. You will quickly find yourself getting stronger, leaner, and more toned than ever!

Article Source: https://EzineArticles.com/expert/Bobbi_Johnson/288619

Monday Muscle - Muscle Memory - Can Muscles Actually Remember?

Ask any bodybuilder what muscle memory means and they will readily answer that it is the ability to regain muscle mass more quickly after a period of inactivity than it took to gain the same mass originally. However, if you type the term "muscle memory" into a search engine on the internet, you will find there are many different interpretations of this term. And depending on which authority you consult, the meanings are diverse.

Some believe that muscle memory is simply the application of learned processes much like a baby learns to walk or feed itself.

Repetition can bring success

After many repetitions of the same action, parts of the body are able to react without the person thinking about what they are doing, and the action involved seems to come naturally. If this is true, then muscle memory is actually a neurological function that is built into all humans. According to Andersen, et al. (2005), some studies have shown that neurological and physiological changes occur during skill training, but not during strength training alone.

Others believe that there is an actual physiological change that occurs in the muscles during strength training, altering the function of certain muscle fibers, causing them to bring about muscle growth more readily than before training. In both cases, the muscle's ability to regain both strength and size may be enhanced if training is stopped for a period of time and then started again.

Resistance training and weight training require a combination of strength and motor skill. As a person learns how to perform certain exercises, it is important to learn the right patterns of movement that will achieve the desired muscle growth (Jensen, Marstrand & Nielsen, 2005). Many people define muscle memory as muscular hypertrophy, kinesthesia, proprioception or a result of neuromuscular facilitation. To some extent, all of these definitions play a part in muscle memory. Let's start by defining these terms and showing their interaction with one another to facilitate "muscle memory" during strength training and bodybuilding (as well as other types of exercise).

Muscular Hypertrophy Hypertrophy is the increase of the size of an organ or select area of tissue that occurs due to an increase in the size of cells. Muscular hypertrophy occurs through increased contractile proteins. Myosin heavy chain isoforms, or MHCs, refer to the types of protein seen in a given muscle fiber.

MHCs determine how the muscle fiber functions.

Some moves give more muscle

There are two types of MHCs - IIX, which are neutral until they are put to use by the muscle, and IIA, which have a specific purpose of causing muscle growth. Certain MHCs undergo a change in response to resistance exercise and serve as a reservoir of sorts for muscle hypertrophy because they can transform themselves into the types of fibers which grow easily in response to training (Haycock, 2004). Many scientists believe that once these types of muscle fibers are generated by regular resistance or weight training, they remain in the muscle, waiting to be reactivated. If a person does not exercise, or detrains, for a long period of time, and then begins an exercise regimen again, the fact that there are an abundance of muscle-growing fibers already present from previous workouts helps to regain muscle more quickly the second time around. In fact, certain types of strength training advocate detraining for a period of time in order to facilitate this type of response in the muscle, therefore eliminating the possibility of hitting a plateau that is difficult to overcome (Haycock, 2002). Without that plateau, a bodybuilder is better able to continue growing in muscle size and strength.

Kinesthesia Kinesthesia is the body's ability to sense the position and movement of all parts of itself, such as limbs and muscular tension. For example, if a person closes their eyes and holds their arms straight out in front of them, they are able to tell without looking if their palms are facing up or facing down. For a bodybuilder this translates into the body's ability to know the precise location and position to stop during a repetitive exercise in order to achieve the right amount of flex and tension to maximize the results. If you've taken part in a good program of resistance training, you will retain the ability to repeat the correct movements even if you stop training for a while.

It is important to note, however, that learning the correct way to perform an exercise is the key to achieving the best results. If a person learns the wrong movements, they will not achieve the same results. It is best to use a personal trainer or receive some sort of instruction when learning to exercise the different muscle groups, because learning the wrong form can cause damage or result in a workout that does not meet the exerciser's goals. And the time and effort involved in unlearning bad technique can be substantial and can totally demoralize the individual.

Proprioception/Neuromuscular Facilitation Proprioceptive Neuromuscular Facilitation is the term used to describe stretching exercises that increase range of motion in a muscle, thereby increasing strength and flexibility. It is often used as therapy after an injury or long periods of inactivity such as bed rest. By stretching and contracting and rotating a muscle, sufficient use can be regained even though the muscle has not been used as much as it would be normally, thus allowing a person to regain normal function. Stretching is an important part of physical fitness because it prepares the muscles for the physical activity involved in performing certain movements. It can reduce muscle strain and the danger of injury during a workout session. In order to be in top physical condition, a person must have good flexibility. Of course, there are different types of stretching for different routines.

Is Muscle Memory a Myth or Fact? Many articles and studies exist that discuss whether muscle memory in relation to bodybuilding and weight training is a myth. Some experts believe that muscle memory is simply a normal function of the body, that it is more related to the way the brain sends signals when performing any movement.

Correct movements mean optimum benefit

However, we'll use the term to define the memory of a learned pattern of behavior, such as how to make the correct movements while performing resistance training exercises to obtain optimum benefit.

Based on my interpretation of the literature, as well as my own experience, muscle memory is real and does have an impact on a person's ability to regain muscle mass quickly after a period of no exercise when they previously practiced a regular exercise regimen. A good analogy is learning to ride a bicycle or learning how to swim - once a person learns how to do these things, even if they don't do them for a long period of time, they are able to operate the pedals and retain their balance on a bicycle, or kick their feet and rotate their arms to stay afloat when swimming.

Sources:
Andersen, L. L., Andersen, J. L., Magnusson, S. P., Suetta, C., Madsen, J. L., Christensen, L. R., & Aagaard, P. (2005). Changes in the human muscle force-velocity relationship in response to resistance training and subsequent detraining. Journal of Applied Physiology, 99, 87-94.
Staron, R. S., Leonardi, M. J., Karapondo, D. L., Malicky, E. S., Falkel, J. E., Hagerman, F. C. & Hikida, R. S. (1991). Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining. Journal of Applied Physiology, 70, 631-640.
Trappe, S., Williamson, D., & Godard, M. (2002). Maintenance of Whole Muscle Strength and Size Following Resistance Training in Older Men. Journal of Gerontology: BIOLOGICAL SCIENCES, 57A (4), B138-B143.

Darrin Clement runs http://worldfitnessnetwork.com, a blog covering the Art and Science of Building Lean Muscle Mass and An Awesome Physique. Sign up and get our free e-book on bodybuilding.

Article Source: http://EzineArticles.com/expert/Darrin_Clement/96563

Fat Loss Friday - How to Speed up Your Metabolism - Learn How You Can Speed Up Your Metabolism

Did you know?

Your metabolism is the machine inside you that keeps on working away to keep the weight off and burn fat.

Increase your metabolism at any age

The sad part is most people in their 30's and up struggle with their metabolic rate. This being a leading factor to why you have weight problems. But let's be honest, everyone out there who have the problem of everything you eat turning into excess fat or water weight is upsetting. A fast metabolism means more calories burned. You can speed up your metabolism so it works harder for you. It's very easy to regulate it and keep it at a medium to high rate to drop those unwanted pounds of fat.

Things you should consider

There are many sayings about fast and slow metabolism. Truth is you don't have as much control over your metabolism as you think but you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. There are three very effective ways to lose weight and burning calories to speed up your metabolism. Aerobic activity is the best way to burn calories. The goal should be 150 minutes a week of walking cycling and swimming. You can reach this goal by doing 30 minutes five days a week and breaking down your activity sessions in 10 minute sessions. To speed that metabolism up drastically you likely need to do more than that a week and make changes to your diet.

Any age is a good age to start weight training

Strength training is another excellent workout to help you speed up your metabolism. Muscle tissue burns more calories than fat tissues so increasing your muscle mass will help you lose weight. Aim to do two or more days a week that work all major muscle groups like lifting weights and high intensity rounds of exercise like cross fit workouts.

Try This...

We all know working out is great for your our health and it is the most beneficial for your metabolic rate but it isn't the entire picture. What you eat and how you eat it eat plays a big role in all of this. First thing you want to do is drink two glasses of ice water as soon as you wake up. The water will wake your body out of sleep mode and into awake mode. The cold water will start to shunt the water from the internal organs to the peripheral muscles. This gets your blood pumping and flowing, which boosts your metabolism one to two percent.

Eating certain foods at certain times of the day, waking up early and eating your breakfast is key but also eating your dinner before six and nothing after that except water throughout the evening. A food group in particular that helps speed up your metabolic rate is spicy foods. Hot peppers have been linked to reducing obesity and related disorders because they increase energy expenditure and fat oxidation by increasing the metabolism. Another excellent natural

For information on how to speed up your metabolism to lose weight go to http://taylorsmith.myautomaticbuilder.com/cp/12046



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Wednesday Video - 5 Common Weight Loss Mistakes - Lose Weight Fast By Avoiding These Mistakes!

The reason many people don't lose weight is because of mistakes they're not aware of. Make sure you do everything you can to avoid these mistakes! If you do, you'll lose weight effectively and fast!

Monday Muscle - Muscle Memory, Going Back to Muscle Building

Some people can't do something without motivation. Most first time gym goers quit because of fatigue, laziness, time constraints, injury, or some other silly excuse. Stop dreaming of a super soldier serum.

Use motivational images

Captain America is a just a comic book super hero. It's not impossible but we're far from that kind of technology.

Don't worry. I quit several times since I was teenager. The important thing is the willingness to keep coming back.

Some, people can't take the challenge of lifting weights for self-improvement. They grow big for a few months and then stop. Most never go back to the gym but there are a brave few who decide to go back.

And that, is the purpose of this topic. One should never fear going back to the gym to get bigger and do the same thing in the same amount of time over and over again. This, my friend, is something you don't need to experience because of muscle memory.

So what exactly is muscle memory? Muscle memory is man's retention in the memory of movement stored trough repetitive motor tasks. Muscles become accustomed to certain type of movement. It's when you try something like riding a bike for the first time and then learn from a series of trial and error. And then, after a few years of not riding a bike, you try using one, and then you don't fall. It's because your mind still knows exactly how to balance your body in a bike.

So when exactly muscle memory helpful for us bodybuilders?

Remember the rule that progress is needed to gain bigger muscles? Muscle memory is very helpful for people who quit bodybuilding but decided to bulk-up again. Muscle memory allows bodybuilders to immediately return to their old physique faster than when they first tried.

Muscle memory let's you lift weights easier too. When the body does the same thing over and over, like doing squats, dead-lifts and other exercises, the body automatically adjusts to the act. Doing it feels like you don't need to think about proper form anymore. The act becomes second nature to your body. This means you can lift more weight. More weight means bigger muscles!

I've had my share of quitting too.

The important thing is not quitting

I already gave all kinds of excuses. I've already quit several times since my teenage years. But I kept coming back. And every time I came back I became better and better. This should be the same to most people who have already quit. It's never too late to start building muscles again. You never know what would happen next. You might be the next Mr. Olympia. You might become a fitness coach. You might even be the next boyfriend of your dream girl. Or you can just be a better person and feel good about yourself.

Just take one step further. All it takes is that courage to try something again. This time, things are easier than your first.

It's because of muscle memory.

Remember that!




Article Source: http://EzineArticles.com/expert/Elnel_Andrew_Nagoy_Roque/1119156

Monday Muscle - 7 Top Muscle Building Nutrition Food Sources To Gain Muscle Mass

You can't actually neglect muscle building nutrition in your muscle building program. But the thing is, many people avoid the topic of nutrition when it comes to building muscles. They think it's complicated. It's simply a matter of obtaining the right information because it is in fact easy to find the right muscle building nutrition foods to complement your workouts. What's more, your nutrition can even make your muscle building program more successful. With muscle building nutrition sustaining your sufficiently, your workouts would be less tedious. That's right. Eat more foods for building muscles and you can work out less. What are the top muscle building foods to help you gain strength and muscle mass?

1. Lean beef. 

This ought to be a staple in your meals if you want to build muscles fast. Loaded with zinc, iron, B- vitamins and other nutrients that promote the growth of your muscles, you can't skip lean beef in your nutrition. Other than that, it also provides high-quality nutrition for growing your muscular physique. Take note that not all proteins are equal, but proteins in lean beef contain high amounts of amino acids that work in tandem with insulin to boost muscle growth. If you're trying to lose weight, lean beef is a valuable option for your nutrition, too. Eat 3 oz of lean beef and you'll get the same amount of proteins found in 1.5 cups of beans. However, you'll get half of the amount of calories.

2. Skinless chicken. 

Get your nutrition in order

Chicken, like beef is a good source of high quality protein which is essential for the maintenance and repair of muscles. It also aids in bone health and weight loss. You can prepare delish meals as well because chicken is easy to cook and prepare. At the supermarket, you'll find meat packaged in single serving sizes. You can season and cook it quickly.

3. Cottage cheese. 

It's a perfect nutrition to maintain the health of your muscles because it is an excellent source of pure casein protein. Casein, as a slow digesting protein can sustain your muscle health even if you go on long periods without eating.

4. Eggs. 

Other than being a good source of high quality protein, eggs also contain the right kind of fat, nine essential amino acids and Vitamin D. It's food that truly provides excellent value for your money. Contrary to what some studies have reported, eggs are not unsafe for your health.

5. Whey protein. 

Supplements containing whey protein are the most popular in the fitness industry. They are a fast, convenient and affordable source of protein.

Whey protein comes in many flavors

Bodybuilders take whey protein supplements in the morning after waking up, as a post-workout supplement and as a supplement to mix with their meals. A scoop of whey protein in your muscle building shake is effective for gaining muscle mass. Then again, see to it that whole foods are your main source of high quality protein, augmented by whey protein supplements.

6. Tuna and other fish. 

These foods are also rich in protein and omega 3 fatty acids. Being low in fat and high in omega 3 fatty acids, fish also aid in fat loss and revs up your metabolism.

7. Oatmeal. 

It's low glycemic index (GI) value makes oatmeal an excellent source of carbohydrates. It's also minimally processed as a muscle building nutrition food

Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Wednesday Video - How to Burn Stored Fat

Everybody wants to burn off fat (that's why you're watching this) but not everyone is sure about how to go about it.

There are ways to burn fat, but do you know the proper ways to burn stored fat? 

The body is conditioned to store fat in preparation for lean times, so it burns the food you eat first instead of burning the stored fat. Since you are not likely to suffer from food deprivation or malnutrition in the near future, the body just keeps storing fat without burning it off. Here're some tips on how to burn stored fat quickly, easily and safely

Wednesday Video - Muscle Fibers Explained - Muscles of the Body

How do muscles work? What exactly is your skeletal muscle system? What are the types of muscles in the human body? Learn about muscle anatomy in this short video!

We look at the different types of Skeletal Striated Muscle Fibers found in the body

Fat Loss Friday - Understanding HIIT

Of all the exercises in the world none will improve your fitness as dramatically and lose your fat as quickly as HIIT(High Intensity Interval Training). Its tough to do but incredibly effective

Individuals who are trying to lose fat use this method most often. It has a number of distinct goals and differences which make it unique.

Torch fat using HIIT

The major difference is the amount of time you will spend doing this routine, which should take no longer than twenty minutes, not including warm ups and warm downs. This may appear to be a very short space of time; however, if you do the workout as it is designed you will be very tired at the end of it. Holding an anaerobic state for as long as possible is the main goal of High Intensity Interval Training. Since there are rest intervals in High Intensity Interval Training, you can sprint harder for a longer time. For example, if you were sprinting 100 meters, you would go all out and very fast for about 15 seconds. In the advanced High Intensity Interval Training workout, you might spend seven or eight minutes going full-on for a 15-minute routine. Four to six total workout minutes are perfect for a novice.

High Intensity Interval Training allows for a range of different activities. Using the largest muscle groups in your body safely is important when choosing an activity. The energy source found inside the muscle is tapped by the High Intensity Interval Training. Your benefits increase with an increase in the size of the exercised muscle group.

Sprinting is the ideal choice for High Intensity Interval Training. Pick another activity if you have injuries or problems which may prevent you from sprinting. One excellent option is using a stationery spinning bicycle.

High Intensity Interval Training routines are not designed to be done on consecutive days. The goal of a workout is to operate at quite a high intensity. In order to maintain this level of exertion, put as much effort as possible into your reps. This is when High Intensity Interval Training is at its most productive. After working out, give your muscles time to regain energy. You have a much greater chance of injuring yourself if this doesn't happen, and you will not be able to workout with as much intensity as before. The more rested you are, the more intensity you can put into your workout, getting the benefits in your body during your rest period.

It was believed that doing High Intensity Interval Training on an empty stomach was the optimal method for maximum fat loss.

Easily digested food helps fat loss

However, new studies have shown that this is not the case. Before you exercise, make sure you eat something balanced and easily digestible; also ensure that your meal is not too heavy before you exercise.

One of the goals of High Intensity Interval Training is for continuous improvement, never to hit a wall, or plateau. High Intensity Interval Training capitalizes on your body's natural ability to continuously adapt to increasing levels of demand; because of this innate ability, your body inevitably will adapt to whatever you demand of it. Your goal results will not be as quick if this occurs. Avoid this by keeping your body guessing. After eight weeks on one High Intensity Interval Training program, take a week off and start a different routine. There are many options available.

Source: Greg McKenzie Free Articles from ArticlesFactory.com

Wednesday Video - Weird Ways to Burn 200 Calories

A few weeks ago we looked at what exactly 200 calories look like.

Now in this video we take a look at what you need to do in order to burn 200 calories!

Monday Muscle - 3 Must Do Exercises For An Impressive Back

If You Want An Impressive Back Then These 3 Moves Are Crucial

Your back is one of the most important body parts to train and train hard to ensure that you have a balanced physique. I've seen guys who have an impressive chest or arms but then their back is underdeveloped and it makes that physique look weak, unimpressive and unbalanced. There are a lot of different exercises that you can do for your back because your back is one of the largest muscle groups so training with different angles and exercises is key.

In this article I'm going to share with you 3 very important exercises that you must incorporate into your back routine if you're looking to get that mind blowing back to complete your physique. These 3 moves are crucial when it comes to building your back because they hit your back from the lower section to the top.

Deadlifts

Deadlifts are a crucial exercise

Main Muscle Worked: Lower Back

Secondary Muscle Worked: Arms, Legs, Front Delts, Middle Back

Sets: 5 Reps: 10 Weight: Heavy but controlled

Deadlifts should be a staple in any back routine as it's an excellent power move to build your lower to mid back. A lot of guys will shy away from doing deadlifts because they believe that it's a dangerous exercise which is only true if done with improper form - any exercise done with improper form is dangerous. The key to deadlifting is to build up your strength slowly, this means that one rep max shouldn't be utilized until you have full control of the weight you're lifting and you have nailed down the proper form. Once you have done this, you can then start to increase set weight by 10-20lbs each week or every other week. Don't try to lift too much too soon, if you're lower back isn't developed well enough, the stress could cause serious injury, especially if your form is not right.

Wide Grip Lat Pull down

Main Muscle Worked: Lats

Secondary Muscle Worked: Arms, Shoulders

Sets: 5 Reps: 15 Weight: Moderate but keep intensity high

Wide grip lat pull downs are one of the best lat builders that you can incorporate into your back workouts. Make sure that you're pulling weight that you can control - this means a stretch at the top followed by a squeeze of the lats at the bottom. If you cannot do this then you have to lower the weight, as you won't be doing much good for your lats.

Bent Over Rows

Correct form for bent over rows

Main Muscle Worked: Middle, Upper back and lats

Secondary Muscle Worked: Arms, Lower Back

Sets: 3 Reps: 12 Weight: Heavy but controlled

One of my favorite exercises and a very good back builder to add thickness to your back as well as your lats. Bent over rows should be done by keeping your chest up while bent over and using your hips to stabilize yourself. If the weight is too heavy, either lower it or use a weightlifting belt to reduce stress on your lower back. Make sure to pull the barbell toward your belly button, not your upper chest or middle of abdomen. Pulling toward your belly button will hit your lats nicely and also activate your middle and upper back muscles as well. Try to keep a nice pace throughout each set and as always make sure you can control the weight.

I hope you enjoyed this article!

Article Source: http://EzineArticles.com/expert/Alex_Ghaznawi/2292583

Monday Muscle - How To Bench Press 225

Today I will be teaching you how to bench 225 pounds.

Step 1: Get a training partner. 

Train with a partner

I put this as number one because you need someone who is going to challenge you. Not only this, but you need someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. You have to be fearless in the bench press. If you are bench pressing alone and you are scared the weight is going to get stuck on you, then you will not use as much weight as you possibly can.

Step 2: Get on a program. 

A 225 bench press is not miraculous by any standards, but it is definitely a step in the right direction. If you tell a person that you have a 225 bench press, they will definitely be impressed to say the least. The reason that you need to get on a program is because you need to develop overall strength. You do not want to have toothpick legs while your upper body is the size of a house. Getting on a program will teach you the essentials for weight training. Whether this is switching up volume, sets, or reps.

Step 3: Start small. 

A big mistake that many people make when on the adventure of increasing their bench press is that they start too big. The idea of strength training is to make gradual gains every week. You may want to start each week by adding 5 pounds, after starting at a weight that you can easily manage. After this, you may want to add 2.5 pounds per week. It shouldn't be a surprise that many people should start with just the bar (45 pounds) and work up slowly from there adding 5 pounds per week. This will not only help you not plateau, but it will improve your form and avoid injuries until your muscles and joints get used to a heavier weight.

Step 4: Be consistent. 

Be consistent

This is the most important step. If you are not consistent with your training, you are going to end up with a lousy bench press. You have to bench press at least one time a week. This will improve your form and it will get you better at the movement. If you are not consistent with your training you will never make any progress. Even if you are not increasing the weight each week, that is okay. The key is to stay patient and keep hitting the weights week in and week out. Eventually your numbers will start to increase.

Article Source: http://EzineArticles.com/expert/Jeff_Keller/2281961

Monday Muscle - Can High Intensity Training Help You?

Workout tips and weight loss advice can be found everywhere you look. They are online, on television, in advertising and just about anywhere you turn. But is there any value in any of these tips?

Unfortunately, the answer is generally no. Most people offering their advice are more interested in taking your money than helping you lose weight or get healthy. It really is sad but all too true.

So are there any good health tips online? Have any studies led to fitness breakthroughs? Is there something all the scam artists don't want you to know?

Mike Mentzer popularised High Intensity Training

This time the answer is yes. Scientific research has been conducted into a relatively new field of exercise known as High Intensity Training, or HIT. These studies have uncovered incredible results that you absolutely need to know.

First, High Intensity Training is the premise that by decreasing the duration of exercise and increasing the intensity, you can still get a good workout. Instead of the traditional workouts of mild intensity and long duration, HIT followers workout for about 10 minutes and exert almost all the energy doing so.

The benefits are staggering. Research has shown HIT to increase metabolism and weight loss as well as increase muscle mass faster. The exercises to achieve these results are not the same, but the principles are.

If you want to achieve optimal weight loss, then HIT can work for you. Incorporate sprint intervals into your jog for a month. If you normally jog on a treadmill for thirty minutes, try jogging just fifteen minutes, then every five minutes try to do an all out sprint for thirty seconds.

This simple change in your routine can dramatically improve your results. Not only will you burn more fat during and after exercise, you will sleep a lot better as well. As you get more fit, increase the duration of your workout and decrease the time between sprints.

If you want to increase muscle mass dramatically, then HIT is perfect for you. Instead of doing endless sets of various weight lifting routines, you only need to do three exercises: bench press, seated row and squats.

The bench press is a "core" exercise

These three exercises will work nearly all of your muscle groups.

Start with the bench press. Find a weight you can barely lift ten times. Now cut that weight in half and do ten reps, only take ten full seconds per rep.

That means take five seconds to put the bar up and another five seconds to let the bar down. This will be much slower than you are used to doing the bench press. It will also be a lot harder than you think to get to ten reps.

After the tenth rep, have a spotter help you do two negative reps. This means they will lift the bar for you and you simply have to let it down. It is a lot harder than it sounds.

Immediately after finishing the bench press, move to the squats. Follow the same format as with the bench press. Use light weight, move slowly and get the negative reps at the end.

Finally, finish with the seated rows. Follow the same principles as before. Once you are finished your muscles will feel more fatigued than they ever have.

This method of working out has shown incredible results for those who have been following a routine. Try High Intensity Training for just one month and see if you notice incredible results like thousands of others.

Cade Lennox is a fitness and health expert who writes articles about exercise, nutrition and more. He has also authored hundreds of treadmill reviews.

Article Source: http://EzineArticles.com/expert/Cade_Lennox/873575



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Fat Loss Friday - The Many Benefits of Whey Protein Powder

Many people who are looking to get fitter and healthier these days are turning to protein powder to help them achieve their goals. Protein powder, consumed in shakes or bars, can help speed up recovery from exercising, build muscle, and help people lose weight, so there are indeed many attractive benefits to consuming this type of product.

With that said, arguably the most popular type of protein powder on the

Stock up on Whey protein

market today is whey protein, which is often said to be most effective in whey isolate form rather than concentrate. Here are some of the main benefits of whey protein powder for both women and men who are looking to reach their fitness and body goals.

One of the most attractive things about whey protein powder for women and men is that this is often the most affordable type of protein powder on the market today. This means that you can stock up on all the products that you like and need for your workouts for a fraction of the price of other protein powders out there.

The reason behind the popularity of this kind of powder lies simply in the fact that there are also many other benefits to using this particular type of protein, which will be explored later. Due to the popularity of this product, not only is it extremely affordable, but there is also a whole lot of choice on the market in terms of flavours and additional ingredients to choose from.

For those looking for the best whey protein powder for women, this can mean choosing from a vast selection of great products that are especially designed for the female body. This means that they are more adapted to the needs of women, have flavours geared towards women and also have additional ingredients that support women's health.

Another major benefit of whey protein in general is that it is a high quality protein which is very easily absorbed. It contains all of the essential amino acids and is easily digested, meaning that it is a reliable and effective protein source for all kinds of people.

The fact that whey protein powder is such a high quality protein

Whey protein helps the body stay in shape

and is easily absorbed means that the body can put it easily to good use. It is excellent for those who want to build up strength and muscle, and keep their body in tip top shape even though they might be growing older. Those who want to improve their results from strength training will also find whey protein very valuable.

There are also several reputed health benefits of consuming whey protein on a regular basis. These can include lowering blood pressure and treating type 2 diabetes, and several studies have actually given evidence supporting these statements. There are also several other health benefits of this product that have been reported on which provide interesting food for thought.

Lastly, consuming whey protein is an excellent way to reduce hunger and decrease appetite for unhealthy foods, which is a key part of maintaining a great weight loss schedule for those people who are looking to shed a few pounds. Eating enough healthy foods when losing weight is hard, especially with the increased appetite that exercise can cause.

With this said, choosing whey protein powder for women can be great for those whose main aim is to lose weight rather than gain muscle. Those looking to bulk up and improve their strength will also benefit from this particular product however, due to its excellent capacity for helping build muscle.

These are just a few of the major benefits of choosing whey protein as a supplement when integrating a new exercise and fitness schedule into your life. From better health to better results, there are several great arguments why you should give whey a try to see if it makes a difference for you too.



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Wednesday Video - How Much Rest Between Sets? (NEW STUDY)

So you've in the middle of your set in the gym. You've got to rest between them and while you're resting before the next set you start thinking. "How much should I rest between my sets?". "Is it 1 minute or 3 minutes or somewhere in between?" Hmm. What time is best for your muscles?

A new study (as of 2016) says something that goes against the norm. This short video explains it all

Monday Muscle - How I Blasted My Arms Past The 18 INCH Mark Without Drugs!

Picture this! You embark on a new training regime focused specifically on building your arms. You follow the best nutritional practices, train like a maniac, and in just over two months you add just over an inch to each arm. Sounds too good to be true, doesn’t it?

While up until a few months ago I would have been a bit skeptical myself until I experienced the above scenario firsthand. That’s right! After 18 years of training, thousands of hours in the gym and hundreds of training routines I finally discovered the secrets to building truly impressive guns.

Build biceps to be proud of

Let’s qualify a few things first. I have logged over 20,000 hours in the gym training people as well as I have written one of the most popular natural bodybuilding books of all time Freaky Big Naturally. I have won 5 divisional titles in 4 different weight classes including 4 overall trophies and a National Championship.

I have had the good fortune to train with some of the worlds’ best coaches and on occasion rubbed shoulders with many of the legends of bodybuilding such as Franco Columbu, Frank Zane, Larry Scott, Lou Ferrigno, and many of the champs of today.

Now you would think after all this I would really know how to build arms to be proud of but the fact is… I DIDN’T!!!

You see although I have learned how to build a great physique even though being “genetically challenged”, my arms always lagged behind the rest of my physique. I tried all the strategies, philosophies, and training styles possible. I bombed, blasted, and fried my arms every possible way I could. Although my arms did look good and were above average they still had never reached the sleeve busting, jaw dropping, stove pipes that every trainee desires.

Now I am not one to quit and even though I had been at it for 18 years I was not about to give up. I knew there had to be a way to increase the size of my arms, without resorting to the use of steroids or other drugs. Fortunately, I finally cracked the code on building massive guns to be proud of. Here’s how I did it.

First since I’ve tried everything I decided to do the exact opposite of whatever one else is doing. That meant instead of training 4-5 times a week to build size. I decided to train 6 times a week.

Since so many people are following low volume high intensity routines (and getting nowhere fast) I decided I am going to do mega-volume with moderate intensity. That’s right I stopped training to failure completely and I dramatically increased the amount of sets I was doing for my arms directly and indirectly.

How many sets? How about 30-40 sets per workout?

Target your biceps directly & indirectly

How many reps? I kept my reps in the 6-10 range per set.

NO drop sets, forced reps, negatives, partials, or anything else.

How many times per week? I did two full arm workouts per week plus I hit the arms indirectly on the other days when I trained shoulders and legs on two days and chest and back on the other two days. So my arms got trained every single day!!!

Because I was hitting the gym with so much frequency and volume it would be impossible to train to failure. So I would just train each set until the last rep seemed tough but it was certainly not an all out effort.

Needless to say the routine worked like gangbusters. Every workout I kept adding weight to the bar or reps to each exercise. I did the same exercises each workout for a whole month and then I switched the exercise to a new set on the next month.

What happened?

I packed on over 12 pounds of muscle and 1 inch on each arm. My left bicep (the bigger of my arms) measured 18 inches cold. The right one is a little smaller and I am working hard on blasting that one over the 18 inch mark as well. Even so these measurements are not too bad for a guy who barely makes 5’8” and weighs 205lbs.

Finally, people are expressing positive comments about my arms. The comments used to be “if you could only bring up your arms you would look great”. Boy after 18 years it’s great to hear. Wow look at how thick your arms are!

I also want to add that I followed a very specific diet protocol during this training. Each day I consumed about 1800 calories.

Quality nutrition is also important

And once per week on my non-training day I consumed about 6000 calories. This way I could stay lean without adding fat while I got bigger and stronger.

Here’s the really shocking fact that has most seasoned veterans of the gym stunned and mystified. I only consumed between 50-80 grams of protein per day. However almost all of this protein came from live protein sources such as Hemp protein.

So there you have it. It is possible to build 18 arms without drugs. I have done it and you can too. Remember don’t let anyone steal your dreams.

Wade McNutt

Natural National Bodybuilding Champion

IFBB Mr. Universe Competitor

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more athttp://www.freakybignatural.com

Article Source: http://EzineArticles.com/expert/Wade_McNutt/40585

Fat Loss Friday - 4 Effective Exercises to Lose Belly Fat

Have you tried different exercises to lose belly fat yet failed to drop the weight? There is no need to invest in high tech equipment and expensive gym membership fees. Check out this article to learn more about the effective ways to get that toned belly.

Have you tried different exercises to lose belly fat yet failed to drop the weight? There is no need to invest in high tech equipment and expensive gym membership fees. The truth is, anyone can get a flat stomach. With the right exercise and proper diet, getting that body you have been dreaming can be within your reach.

Aside from proper diet and exercises to lose belly fat, it is important that you stay committed to the whole process. Commitment is necessary in achieving your end goal. I should warn you, this is not an easy task. The road may be a little bumpy but the results will be worthwhile. You will be tempted to stray from your program along the way. Just keep in mind your end goal and tell yourself that you can do it.

AB machines and fat burning pills are not as effective as doing exercises to lose belly fat. There are exercises that concentrate on the muscles of your stomach. You should focus on your abdominal and oblique muscles. Here are some of the exercises that will transform your belly from fat to flat.

Exercises to Lose Belly Fat #1: Side Bends

Side bends tighten your obliques

Do this by standing straight with your feet apart. While firmly holding your pelvis, bend sideways to the right, and then back to the center, then to the left. Side Bend exercises will give your oblique muscles a good workout (editor's note: if done with weights only have the weight on the side being worked - this way the resistance is against the side being worked. If you have weights in both hands they act as counter-weights and negate each other. This exercise can also be done while holding a low pulley cable) 

Exercises to Lose Belly Fat #2: Sit Ups

Lie on your back, bend your knees, and place your feet flat on the ground. Tighten your abdominal muscles and lift your body. By doing this, you are letting your abdominal muscles do all the hard work. Do this at least 100 times a day and you will see a more trimmed upper body.

Exercises to Lose Belly Fat #3: Crunches

Crunches tone your abdominal muscles

Abdominal crunches are just like sit ups. Instead of lifting your back, you will only need to lift your upper back. Just make sure that you tighten your abdominal muscles while you lift your upper back. This will result to a more toned abdomen.

Exercises to Lose Belly Fat #4: Push Ups

Place your palms flat on the ground and put your feet together.

Push ups also work your abdominal muscles

Tuck your tummy in and let your abs do the hard work. Doing push ups will give you a toned belly. It is a great exercise for the arms too.

Now, let's talk about everything beyond exercise. Change your diet. Do not engage in those fad diets that celebrities have made popular. These diets will not give you enough nutrients and will slower your metabolism. They will only result in temporary weight loss, but you will eventually gain back all the weight.

Eliminate the white carbs and replace them with their corresponding healthier versions. For example, instead of buying white bread, opt for whole wheat bread. They are equally tasty but healthier. Foods high in fiber will aid in better digestion.

Remember, doing exercises to lose belly fat and eating the right kinds of foods work hand in hand. You will not get that flat tummy when you just exercise without being conscious about your diet. In the same sense, just changing your diet will not work if you do not exercise regularly. There are no shortcuts. Hard work is all it takes!

Source: Dominique de Rooij Free Articles from ArticlesFactory.com

Wednesday Video - The Science of Laziness

Why are some people so lazy? Is there a couch-potato gene?

We know that exercise is hard but can there be a genetic answer behind the desire to sit around doing little? this short video looks at that very question and the answer may well be surprising.....

Monday Muscle - Why Training Different Parts Of A Muscle Is Outrageous

Training a certain part of a particular muscle is ridiculous as it goes against the basic laws of anatomy and physiology. It is physically impossible to dissect a muscle and only train part of it. Here’s why.

If you ever spend any time in a gym you will probably here questions asked like…

“How do I build up my inner pecs?” or “How do I improve my biceps peak?”

You cannot train only "parts" of a muscle

Many times, people will respond with re-hashed answers that they have heard from someone else, or they have read in a magazine. Such things as doing incline bench press for your upper pecs, decline bench press for your lower pecs or even concentration curls to improve the peak of your biceps are false and go against the basic laws of anatomy and physiology.

First of all, you cannot change the shape of your muscles by doing different exercises. For instance concentration curls will not improve your bicep peak. The shape of your muscles is determined by your genetics. What you can do though, is make the muscle bigger through proper training, or make it a lot more vascular, cut and defined through proper dieting techniques.

Now onto doing different exercises for different parts of the muscle. What many people don’t understand is that when you stimulate a muscle, you stimulate the whole muscle, from it’s origin through to its insertion. It is physiologically impossible to train a certain part of a particular muscle.

A perfect example is the chest. The chest is one large muscle.

Bench presses stimulate the whole chest

There isn’t an upper or a lower pec.

Whether it be decline, incline or regular bench press, you are stimulating the whole chest muscle. A muscle fibre either contracts fully, or not at all.

Again, genetics play a large part in the natural shape of your muscles. If you want to improve a certain part of your chest, for instance the inner pecs, all you have to do is build your chest muscles. Continually training your chest muscles will eventually result in an increase in size throughout the whole muscle, filling in your weak points.

This training certain parts of a muscle could be one of the main reasons why so many people don’t get the results they want. They are doing way too much work. Doing this exercise for that part of the muscle, another for this part, is too much work and will only cause you to overtrain.

Remember, to successfully increase the size of your muscles, you need plenty of rest and recovery. Doing too much will only lead to diminishing gains. So, if you are doing incline bench press, decline bench press, flat bench press and dumbbell flyes all in the same workout, you will never increase the size of your chest, because it is way too much training. Simply train hard with 1 or 2 of these exercises, and then give them plenty of rest and food to grow.

Source: by Luke Johnstone at Free Articles from ArticlesFactory.com

Fat Loss Friday - Weight Loss Tips That Can Work For Everyone

If you are someone who is trying to lose weight and are in a quandary because you don't quite know how to approach it, there are some great weight loss tips that could help you no matter who you are, how old you are and what your issues may be. They work for everyone and truly go down as some of the best weight loss tips in the world of weight loss.

Don't do the diet thing 

Dieting is difficult

They don't work because they can't last and when they break, you fall hard and go looking for comfort in food. You find yourself stressed, frustrated and even heavier than before.

Don't cut out specific food  

If you really love something, telling yourself you are never going to eat it is living in denial. You will want it more and more and eventually cave in to a less than controlled binge situation. A far better approach is to allow yourself foods you love as an occasional treat where you can savour it. It doesn't kill the balanced eating but it nips the possible binge thing in the bud!

Pay attention to yourself 

A sense of well-being goes a long way in giving you and your balanced eating approach some stability. So go ahead and do things for yourself that make you feel good.

The exercise thing is true

Exercise is crucial

 

Exercising for half an hour daily whether you are walking, gymming or dancing, is going to get you great results. Believe this. And remind yourself every time you are feeling a little lazy.

Dreaming is productive 

Go ahead and dream! Dream about the fabulous slim and toned figure you will have in a few months. Dream about the amazingly cool clothes you will be able to wear and dream about how many compliments you will get for looking that HOT. You will be amazed at what strong allies these dreams can be for your weight loss goals.

Don't buy food on impulse 

You can't resist what's inside your own house in your own kitchen. So don't put in there. Telling yourself that you are buying it for your brother or mum (or anybody else) is just a pure white lie to yourself!

These weight loss tips are really simple, no brainer ones. But they are also really underrated and you will be surprised by how many people swear by them. They are little initiatives that go a long way in helping you lose weight and keeping it off!



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