Best Workout Plans - 4 Ways to Organize Your Workout Planning

Organizing your workouts is the best way to maintain your weight and get a consistent amount of exercise. If you don't organize how you workout, you could end up either always doing the same thing or you won't workout enough. Which is why organizing your workouts could be extremely helpful to ensure that you will lose the weight needed. There are many ways you can get your workout priorities straight, but these four ways are surely going to be helpful enough to get you organized than ever.

• Decide which workouts to do and schedule your entire week

Scheduling your entire week from Monday to Friday could be extremely helpful for you. Start off by choosing which workouts you want to do, decide which days you want to do those workouts, and then finalize it in your notebook and you're good to go.

• Make sure you separate each day to focus on one part of the body.

Some people always make the mistake of doing all the workouts at once in one full day. They end up going to sleep exhausted and completely tired, with literally no strength to go at it again the next day. What you should do instead is spread out your week by focusing on only one part of the body for a specific day. For example, try focusing on exercising mainly your legs on Monday. You should then take a break on Tuesday and focus on your upper body on Wednesday. This will help you yield wonderful results where you are able to get an entire body workout each and every week.

• Keep yourself motivated

Motivation is key to actually keep yourself going and following the plan that you create. Of course, you won't lose weight or see the desired results in your body by simply writing it down and not following it. You need to make sure that the schedule you create is one you will actually follow. So keep yourself motivated and you will definitely see the results you've always wanted.

• Don't forget to eat healthy throughout your diet and schedule your eating plan

Aside from scheduling your workouts, you must also schedule your diet and your daily eating habits. You simply cannot lose weight by always working out and not eating anything healthy. So you must make sure that you are able to eat healthy throughout your diet. Try writing down the things you eat for the next week. See if there are and unhealthy foods that you eating. If you notice a few unhealthy eating habits, make the change immediately the following week. This will ensure a better diet and a much healthier body.

Losing weight is all about maintaining a healthy diet and a good workout plan. However, no matter how great your workout seems to be, if there's no plan to follow or any goal to reach, then success won't be achieved. Which is why planning and scheduling your workout plans could greatly help you in following a set plan and not going all out in one full day, causing you to give up after several workouts.


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Skinny Guy Workout - Workout Plan For Skinny Guys to Build Insane Muscle Mass

If you're a skinny guy and are looking to pack on some pounds of rock hard muscle mass, then you're going to need a good skinny guy workout plan, and stick to it.

Why "Skinny Genes" Are Your Best Friend

If you're anything like me, then you've probably cursed your "skinny genes" on more than one occasion - especially if you listen to any of the usual rubbish that is spouted in most gyms about "skinny genes" being your obstacle to muscle gain.

Well, that's really a load you know what. While genes do play a part in natural body type, size and propensity to build muscle, they should not stand in your way to gaining muscle mass. In fact, I discovered that they can even be your friend.

How?

Well, the advantage of being a skinny guy is that it only takes a small increase of muscle mass to look really impressive, since our body fat percentage is usually low by nature. This means that it is very easy for us to get ripped, and get the admiring looks on the beach and in the gym. This alone will give you the confidence and motivation to continue to make gains with your skinny guy workout plan.

In a good skinny guy workout plan, there are 3 major things that you must perform and make part of your routine. These are:

Skinny Guy Workout Part 1 - Eat BIG

Skinny guys and hardgainers struggle to gain mass in their workouts usually because they don't eat enough, or they eat at the wrong times.

According to most nutritionists the average male should consume around 2,000-2,500 calories per day to stay healthy. However, this is simply not enough for a skinny guy workout.

Most bodybuilding experts recommend a daily intake of around 3,500 calories for the skinny guy hardgainer in order to create significant muscle mass gains.

Split over 6 meals per day an example skinny guy workout diet plan would be as follows:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast

Mid-morning snack: 1 protein shake (30gms), 1 orange

Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.

Mid Afternoon snack: 1 protein shake (30gms)

Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables

Before Bed: 1 protein shake (30gms)

Skinny Guy Workout Part 2 - Weight Train

Weight training is the second integral part of a skinny guy workout plan. Without it, you can forget gaining any muscle mass.

The secret to a weight training for skinny guys and hardgainers is to focus on 3 all-body workouts per week, for 45minutes-1 hour at a time and make sure you keep the intensity up throughout.

The best way to train in a skinny guy workout is a system known as high-intensity low-volume training - whereby you lift heavy loads for small numbers of repetitions, rather than light loads and many reps.

Use the following skinny workout routine 3 times per week (never train two days in a row):

Squats 1-3 sets of 8-12 reps

Bench Press 1-3 sets of 8-12 reps

Bent Over Rows 1-3 sets of 8-12 reps

Bicep Curls 1-3 sets of 8-12 reps

Lying Tricep Extensions 1-3 sets of 8-12 reps

Calf Raise 1-3 sets of 8-12 reps

Skinny Guy Workout Part 3 - Sleep Well

The most underrated aspect of any skinny guy workout - sleep and rest. Without you're simply depriving your body of the time to repair itself.

Remember:

Muscles are made in bed, not in the gym

When we reach a state of deep sleep (after REM stage) our bodies produce a natural growth hormone (GH) which is anabolic in nature (i.e. it helps to build muscle, repair tissue, increase bone density, and improve our immune system). While it is often secreted throughout the day, the largest and most effective secretion happens about an hour after the onset of sleep.

In short, getting a good 8 hours of quality sleep per night is essential for skinny guys to maximize their efforts in the gym and in the kitchen, and should be an essential part of your skinny guy workout.

Avoid caffeine and exercise before bed, and drink a natural herbal tea to relax like chamomile. Some people eat bananas before bed to help aid their sleep. Do whatever works for you.


Finding the right skinny guy workout is imperative if you want to build muscle and gain mass quickly. See how "Skinny Vinny" overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months Skinny Guy Workout.

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Abdominal Training - Strengthening Your Core and Abdominal Muscles To Prevent Back Injury

This article takes a look at how important abdominal training is for athletes and nonathletes alike. It is very important to train and strengthen your abdominal and lower back to prevent lower back and soft-tissue injuries during lifting tasks.

This article is going to take a closer look at abdominal training so that you can build a stronger core. I will go over some key factors that you need to know while training your abdominal muscles and core.

When performing abdominal exercises you will want to take your time and make sure you do them correctly. Avoid rapid, and full speed movements. By doing the exercises wrong you can injure your back. You want to practice good form as well. You will need to determine the ideal arm position and leg position so that you are performing the exercise correctly. It is recommended not to place your hands behind your neck. Also make sure you have your hips and legs in the ideal position.

When doing your abdominal exercise you will need to do a variety of exercises that will hit all the different abdominal muscles, so that you have an even look. There are a lot of great abdominal machines at your local gym that hit the different muscles, or you can find a great abdominal training manual that goes over different exercise that you can follow.

Another great resource is to talk with a personal trainer at you local gym. They have a wealth of knowledge to help you get started with your abdominal training so that you can build your core muscles the right way.

If you are going to start training you abdominal muscle group it is important to understand its origin and insertion as well as its function or action. This way you will know the best way to strengthen your AB muscles so that you have a stronger core. By having a stronger core you will be able to prevent injuring your back as you get older.


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4 Stages of a Proper Workout Session

4 important steps in a proper workout.

Step One: Start with a warm up.
Warm-up is not stretching, as what we have been taught in schools. Start with light cardio work to warm up those muscles. Take about 5 to 10 min of lighter workout at the bike or treadmill.
When you stretch when your muscles are cold, you may end up spraining it.
After the warm up cardio, you may stretch if you wish.

Step Two: Actual Workout
You may now start with more intensive cardio workout. You should not do intensive cardio for more than an hour as it will deplete the critical glycogen storage in your muscles. After cardio, you may perform a bit of weight training.

Step Three: Cool-down- (light cardio)
When you do intensive cardio or weight lifting, lactic acid may accumulate in your muscles. The only way to get rid of it from your muscles- is by movement & circulation- so, just like your warm-up, you do light cardio for 5 to 10 minutes.

Step Four- Stretching.
Experience sore muscles or stiffness after your workout? Or having to endure sore muscles for few days after workout? I strongly recommend that you incorporate stretching in your post workout. Do not underestimate the power of stretching. Incorporate stretching after your workout and you will feel great- you'll walk easier and it will lessen your muscle sprain or injury. I speak from my personal experience- this really works. For a good cool down, spend about at least 10 minutes.

Start with some leg and hamstring stretches. Do some sun salutation, triangle post, spinal twist, followed by waist and arms stretch. Or else, you can skip Step Three and Four and replace it with yoga/ Pilates class. Warmed muscles work extremely well with yoga and Pilates- you will find yourself sweating like you have never been before.


Yin Teing writes from the heart and enjoys sharing her knowledge and learnings with others. For more of her writings, you can visit her blog at http://teingdesign.blogspot.com/

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Natural Whey Protein Powder - Have it Anytime

Natural whey protein powder is a product that is made from cows' milk. It is rich in proteins and can be mixed with beverages and other foods and salads. It helps in repairing and building tissues and muscles. It boosts our immune system and protects our body against various diseases and illnesses. Athletes consume more protein because they have to perform lots of physical activities; as such they need to maintain a high level of energy.

The amount of protein to be consumed differs from person to person. Bodybuilders require more protein than an average person does. Everyone needs protein and whey protein is the best alternative. Among all the other forms of proteins it is the purest one because it has the least amount of fat. It is considered as a fat loss aid.

If you want to build more muscles and want to gain more strength then add whey protein to your diet. It is one of the most efficient solutions for weight loss, too. Natural whey protein powder is one of the most effective ways of providing your body with necessary nutrients.

The benefit that this supplement helps in losing weight is gaining popularity in the fitness industry. It is a source that has low calories and fats and is rich in proteins. People who are on a diet mostly snack but having unhealthy snacks accumulates the weight in the body.

We mostly have snacks in between the three meals, mainly between breakfast and lunch or between lunch and supper. During such times whey acts as the best alternative. Protein shakes can be consumed in places of snacks. This will help you in avoiding fatty snacks and will also give your body necessary protein.


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All Natural Protein Powder - Consuming All Natural Protein Powder to Improve Body Systems

Before you run to the store and buy yourself a healthy serving of all natural protein powder, it is important to understand how this supplement works and why it is good for your body. Body builders and health enthusiasts agree that consuming the right amount of raw protein powder can help the overall functioning of your body, increase recovery time and help to build muscle mass. Your muscles are made of protein, which means they need more protein to increase in size. However, too much protein can lead to adverse health effects like kidney damage, kidney stones, immune dysfunction and increased risks for some types of cancer.

Adequate nutrition and taste are also factors to consider when thinking about adding an all natural protein powder regimen to your diet. Supplements like raw protein powder can be blended into a high quality protein shake, so look for products that dissolve fully in liquid and do not come with an offensive taste. Supplementing your body can provide a great energy source, help to control metabolic rates and repair body cells-hence its popularity among people interested in exercising. Your body assimilates essential amino acids into nonessential amino acids to assist in all of the beneficial properties of protein listed above.

Because your body does not naturally produce essential amino acids, it takes them from protein sources that are consumed as part of your regular diet. Low-fat milk, lean fish or chicken are healthy, natural protein sources readily available. When you exert high amounts of energy through exercise, your body uses its protein sources efficiently, and also quickly. This makes it extremely important to consume enough protein naturally or in an all natural protein powder to prevent or combat the adverse effects of protein deficiency. Adverse effects can include muscle fatigue, weight loss, thin or brittle hair, and an overall feeling of fatigue. Another causative factor for protein deficiency is following a vegan diet, because much of an individual's protein sources are consumed in the form of meat, dairy and fish.

For the average woman, a protein intake of 45 grams daily should suffice; for men, it is 55 grams. These recommended levels do not account for vigorous workout routines. The recommended dosages on the specific product you choose will offer advice on the proper intake volume for your needs. Vegan protein powder offers an excellent source of protein for strict vegans and a great way for omnivores with a carnivorous appetite for exercise to supplement their protein intake. If you are still unsure if you need to add all natural protein powder, consult your physician for medical advice.


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Best Triceps Workouts and Exercises For Muscle Building

When building up your arm muscles you should not only work on your biceps muscle and not care about others, like the triceps and forearms. Many people in the gym think that if they work on their chest, their triceps will work enough for the whole week by doing that exercise. No! Let me tell you something, triceps muscles are 60% of your upper arm muscle and biceps are only 40%. That is 20% lower that triceps, and usually you only focus on biceps and forget the importance of triceps workouts.

To gain a bigger and stronger arm you should do triceps workouts weekly like biceps ones. You do not need to work more on your triceps than biceps, try to work on both the same, that means 1-2 times per week with around 3-4 exercises per day. Before you start working on your muscles do some warming up to prevent any problems. Also be careful that you put on both hands the same weight and try to do exercises slowly with pauses around 1 minute between each routine.

Here are some of the best triceps workouts and exercises that you should work on. Remember this are for your first week, next week you should change exercises to get better and faster progress when it comes to gaining strength and muscles.


Close Grip Bench Press - I always start with that workout which is one of the main and basic ones for your triceps. This time you push up with your triceps not with your shoulders or chest muscles, try to do workout slowly and concentrated. Between your each hand grip you should have around 2 hands of space.
Skull Crusher - Another basic workout with good progress for your triceps muscle. Try to keep your elbows near with around 2 hands of space between them. Keep them a bit up in front of your eyes when doing the exercise.
Cable Triceps Extension - This workout needs to be done concentrated at max. Try to lower the weight you pull down to gain more concentration on your triceps extension. Keep your elbows and arms locked into the side of your body.
Bench Dips - I do this exercise on the end of my workout. Try to do as many dips as you can, to hurt your triceps at max, but do it correctly!




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The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

I've recently read several articles in which some self-proclaimed fitness "guru" insists that you must choose between bodyweight and weight lifting exercises in setting up your strength or muscle building program. The usual argument claims that bodyweight exercises are absolutely better than weight lifting techniques without any consideration of your specific training objective.

In reality, it's a false debate because if your goal is to build big, muscular arms you should use both bodyweight exercises and weight lifting movements to do so.

Specifically, if your goal is to maximize the size and strength of your biceps and triceps, you need a program based primarily on isolation bodybuilding techniques that are supplemented with compound exercises. These compound exercises should include both weight lifting movements (which I've discussed in other articles) and bodyweight exercises. While the isolation training will stimulate maximum growth in your biceps and triceps, there's no question that the following bodyweight exercises can enhance the amount and rate of that growth and ensure balanced development of your entire upper body.

1. Triceps Pushups

Triceps pushups are the only isolation exercise in this group and designed to minimize chest and shoulder involvement with targeted resistance on your triceps. For proper performance, simply take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. Slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps.

If your bodyweight doesn't provide sufficient resistance, have a training partner gently place barbell plates on your back as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased poundage in each set.

2. Seated Triceps Dips

Seated triceps dips are another terrific triceps builder. To do this exercise, sit on a workout bench or chair with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps.

Again, if your bodyweight doesn't provide enough resistance, keep your legs together and extend them to another chair or workout bench in front of you so that they're parallel to the floor. Then have a training partner gently place barbell plates on your thighs as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

3. Parallel Bar Dips

Parallel Bar Dips are great for shaping and building mass in the long and medial heads of the triceps. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For substantial training emphasis on your triceps, hold your torso as erect as possible (leaning forward puts primary resistance on your chest). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight triceps builder as long as you watch your technique and keep your torso straight throughout the movement.

For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it. Make sure to keep your rep range within 6-10 reps per set. A sample overload sequence could include 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

4. Chin Ups

Chin Ups are excellent for building strength and muscle mass in your biceps. This exercise also thickens the latissimus dorsi ("lats") and rhomboid muscles on the sides and upper-middle portion of your back. Simply grasp the Chin Up bar with an underhand grip and your arms shoulder-width apart. Inhale as you pull your body upward until your chin nearly touches the bar. Exhale as you lower your body to return to the starting position.

For variation and balanced biceps development, you can alternately do this exercise with your arms slightly wider than shoulder-width to place more emphasis on the short head or inner portion of your biceps.

Use a weighted harness if you need to increase your resistance beyond your bodyweight. Make sure to stay within the 6-10 rep range with gradually increased weight in each set.

5. Pull Ups

Pull Ups are another excellent bodyweight exercise for adding power and muscle density to your biceps. Like Chin Ups, this exercise also works your lats and and rhomboids. Pull Ups also put significant resistance on the trapezius muscles in your shoulders when you squeeze your scapulae together at the top of the movement. Simply grasp the Pull Up bar with an overhand grip and your arms spread comfortably but wide apart. Inhale as you pull your body upward until your eyes are slightly higher than the bar. Exhale as you lower your body to return to the starting position.

For variation you can pull your body upward with your chin facing the bar or with your head facing downward as you pull yourself up with the bar behind your neck. When performing this movement with your chin facing the bar, primary training emphasis in on your biceps and lower lats. But when you pull yourself up with the bar behind your neck, focused resistance is placed on your biceps and upper lats. Either approach will add strength and muscle tone to your upper arms.

As with your Chin Ups, use a weighted harness when doing Pull Ups if you need to increase the training resistance beyond your bodyweight. And always make sure you stay within 6-10 reps per set with gradually increased weight in each set.

As you can see, bodyweight exercises and bodybuilding techniques go hand-in-hand when it comes to building big, muscular arms. If anybody tries to tell you something different, tell them to go do some weighted Chin Ups and Dumbbell Preacher Curls.


Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS." He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark's forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit [http://www.GOforyourGUNS.com]

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The Best Tricep Workout For Massive Arms

The triceps muscles often overlooked in the quest of people to get bigger arms. What many teachers do not realize this is not a good bashing with hundreds of sets of bicep exercises in hopes of getting more weapons. The triceps are responsible for about 2/3 the size of your arm which means that you should be training them hard if you want to see growth in your arms.

The workout below triceps is one of my favorite workouts triceps and focuses on the position of bending style of training that begins with an exercise consisting of mid-range, then enters a period completely stretched, and ends with a period of maximum contraction.

This style of full triceps muscle fatigue of the triceps from all angles, the stimulation of many muscle fibers.

The drive is shown on video which is always helpful to see someone else do the workout.

Everything you need for the triceps is a pair of dumbbells and a flat bench. You can get a fantastic workout full of everything a bench and a set of dumbbells.

Exercises

Rolling Dumbbell Extentions
This is not a very common practice before watching this video I've ever heard of him, but it is very effective and after a workout at home a few investigations, I added it to my normal routine. This exercise is a movement of the hybrid dumbbell bench press and triceps extension. It is a compound exercise that focuses on the movement of mid range power.

Dumbbell Extentions
This exercise stretches the muscles really triceps. This can be done standing or seated and is probably the most popular dumbbell exercise for triceps.

Dumbbell Triceps Kickbacks
This is an exercise in maximal contraction and will have your triceps feeling pumped and burning. Think of each representative as your like pumping up your biceps. You will find that you can not lift as much this time because it completely isolates the triceps muscle.


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Low Intensity Steady State Cardio

Cardio training can be very demanding and this is one activity that doesn't rank high on anyone's list of preference. But cardio training is an integral part of a healthy fitness regime. In fact, the numerous health organizations have clearly stressed on the benefits of a systematic and consistent cardio training to develop a healthy heart and a great fitness level. Ideally, one should be doing cardio exercise at alternate days at a moderate pace to high intensity workouts.

Cardio training can dramatically boost one's metabolic rate which is definitely great if you are looking to lose weight. Lately, there have been many new innovations to help make this process a lot easier and fun. Basically the goal is to find out the best and fastest way to heart anyone lose weight, reduce fat and develop a great healthy body at he same time. One of most popular ways to achieve this goal is by using LISS or Low Training Steady State Cardio.

Low Training Steady State Cardio training program makes use of a set of training moves that goat the same pace over a period of time. Low Training Steady State Cardio is normally great for beginners. Those are just starting out may find it difficult to accommodate high intensity training programs such as HIIT which requires you to perform short bursts of very vigorous activity before taking a short rest. This can be intimidating for the newbie who might prefer an easier and less risky way to start cardio training.

LISS can be taxing for those who have low fitness levels. Performing even low intensity workouts over an extended period of time can be taxing for your body and heart. Imagine trying to chase a deer with a spear. Do you think you can catch this target easily in your current fitness level? Some people have referred LISS extended training sessions similar to trying to chase a wild animal in the wild. You have to take time to build up that kind of endurance to do LISIS successfully.

Another setback to LISS is that over an extended period of time can cause your body to release plenty of cortisol, the stress hormone which brings about other health problems as a result. And when you look at it closely, LIIS takes a lot of time to be able to get it right. So you would be spending more time doing LISS to be able to get the results you want. Cortisol breaks down your body tissue which would lower your metabolism and that makes fat loss much harder to achieve.

Cortisol raises the blood pressure level and causes you to experience fatigue and a loss of concentration. When body tissues are destroyed, you would end up with a person who is way too skinny with low fitness and a slow metabolism rate which obviously makes weight loss much harder to achieve.


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How to Improve Cardio Part 2 - Anaerobic Endurance or HIIT

Let's talk anaerobic endurance. Most people know anaerobic endurance training by it's much shorter name, HIIT (High Intensity Interval Training). Anaerobic simply translates to "without oxygen". This means your body is performing at a level that is too intense for your aerobic system to keep up with, so it quickly shifts to it's anaerobic system to keep producing the energy that your working muscles demand. Any activity that requires less than 2-minutes to complete before resting is considered an anaerobic activity.

So if you aren't using oxygen for energy, what are you using? Glycogen! For those of you who would prefer to discuss this in simpler terms, glycogen is basically carbohydrates or sugar. The goal of training your anaerobic system to is move fast, powerfully, and as intense as you can for the time duration you are aiming for. For example, if you were doing 30-second sprints, you would try to maintain the fastest pace possible for the entire 30-second period rather than running fast for 10-seconds and jogging the last 20-seconds. Now that you know the basics, this is where HIIT comes in to play.

After you have built your aerobic endurance over the course of several weeks, it's time to supplement your program with one day per week of HIIT to keep your progress moving smoothly. While aerobic endurance training speeds your recovery time, decreases blood pressure and resting heart rate, improves circulation and will prepare you to complete more effective HIIT, it does not improve your overall speed and power as well as HIIT does.

If you want to BE FASTER, you have to GO FASTER! I have had several athletes who could run a 5k in around 23-minutes, but no matter how hard they tried they just couldn't get their time lower even with proper aerobic conditioning. I asked them how often to included interval work in their program, and not surprisingly, they said none! "We aren't sprinters... " they would protest. So what! Even sprinters do one long run per week to keep their aerobic fitness levels in tact, so why wouldn't an endurance athlete want to improve their anaerobic fitness levels? Variety is key, so I made them begin HIIT sessions once per week for two weeks, then twice per week for the following two weeks.

Much to their surprise, after 4-weeks of adding one, then two HIIT sessions into their cardio programs, their 5K time had been shaved down! Improvement ranged between 1-3 minutes shaved off their times after only 4-weeks. If you are a runner, you know that is a very significant time decrease. In a race, increasing by 30-seconds would make most runners ecstatic, but 1-3 minutes? These athletes were totally sold.

Alright so let's get to the nitty-gritty that everyone wants to know, what is the program I gave them? Well... here it is!

Weeks One and Two: Complete Once per Week

Weeks Three and Four: Complete Twice per Week


5-minute warm-up at 75% maximum heart rate (bike, running, elliptical, doesn't matter -- always 75% MHR!)
20-minute HIIT workout: Run/bike/elliptical as hard and fast as you can for 30 seconds
After 30 seconds, slow your pace down significantly (walk, pedal slower, elliptical slower)
Keep an eye on your heart rate monitor. Look for when your heart rate falls BELOW 70% MHR
GUN IT for another 30 seconds!
Repeat this as many times as possible for the 20-minute duration
5-minute cool-down at 60% MHR
Stretch!!



You might be wondering why I don't prescribe a specific time frame for rest. When you want to track how efficient your heart is becoming, you look towards your recovery rate. A beginner may take several minutes to return back below 70% MHR after a 30-second sprint, whereas an advanced trainee may only take 30-60 seconds to return below 70% MHR. Therefore, perhaps the beginner may only complete 6 sprints in the 20-minute time frame, where as the advanced trainee may complete 12 sprints in the 20-minute time frame.

Track your progress by counting how many 30-second sprints you completed in the 20-minute time frame! If you got 6 this week, and 7 two weeks later, your anaerobic conditioning is improving! But don't forget, training your aerobic endurance will help speed up how fast your heart slows down as well, so don't get carried away with your HIIT and totally neglect your aerobic training!

In Good Health,

Steve Hunter


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The Benefits Of A Cardio Boxing Workout

One of the best ways to get into top shape and maintain a healthy body is by
getting into boxing training fitness programs. Most people find that when
they start a regular workout program they feel much more confident and alive.
When you are physically active, both your mind and body become strong and
assured.

Most people find not only do they have the ability to build stronger and more
defined arms and legs, they will also notice a difference in their endurance.

One of the most popular and vastly studied boxing training programs is Tae Bo.
There are numerous videos you could buy to work out from the comfort of your
own home if you would prefer. If you enjoy working out at home, be sure to find a
good work out music tape to listen to for help to get you in a more energized frame
of mind. Allowing your mind to absorb positive auditory input while the body expends
energy gives you a whole body workout and will allow for the maximum benefits.

The combination of sparring jabs, power punches, kicks actions, and aerobic moves
will get you in top shape in no time. You have the option to work out with equipment on your own or you can practice with a partner. This type of exercise is not only good for your health, but can become an enjoyable way to get fit.

A typical hour long cardio kick boxing workout helps your body to burn 350 to
500 calories. It also helps maintain the heart rate at 75% to 85% regular beat.
This has been proven to be good and is the recommended range if your are
exercising or into training.

Not only do most people find they have increased endurance, this type of exercise
improves your speed, resistance, and strength. Your muscles also become more
flexible, and your reflex more swift and smooth.

Not only is learning a fitness program such as Cardio boxing good for your
physical health, it also teaches you to defend yourself from unforeseen
circumstances in which you could be harmed. Being equipped with the knowledge
to protect yourself gives you a feeling of empowerment and inner strength.

This type of exercise is also a good method to use when needing to calm yourself
down from a stressful situation, or when you would like to practice self discipline.

As a beginner you can start with the starter work out programs, until you are
ready to move on to the next level of training. There is a level comfortable
for anyone who would like to get into this exercise regimen and be on their
way to a leaner, healthier, happier you.

Always remember before starting any workout program such as this, that you clear everything with your doctor. If you have asthma or any other respiratory inflictions, your
Doctor may want to give you a more suitable work out alternative. Also due to the increase in physical exertion you may find your body needs more nutrients and vitamins, and thus you will need to purchase added supplements to help protect your health.


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How to Tone Up Your Stomach With 10 Easy Tips

Getting a firm and toned stomach is the goal for any fitness-minded individual. However, no matter what exercises you do, the stomach area is where the fat will stick for the longest. Although a fat distribution is somewhat different when comparing men and women, stomach fat is always a critical area for both. Whether the body is shaped like a banana, a pear, an apple or an hourglass, abdomen fat is consistently present and hard to get rid of. Considering the fact that society during history has always had a tendency for a smaller waist, it is not a miracle that there are so many exercise techniques targeting that area.

You might have been unsuccessful in the past to get a toned stomach because you have been specifically targeting stomach area. Doing exercises only for abdominal muscles can actually make things worse. It will not burn your stomach fat, but will only push it more to the front and make your stomach even bigger and bulgier.

To get a toned stomach you also need to change some of your life habits as well as learn what affects your waist line. Fitness trainers and body builders sometimes say that nutrition is more than 80% of their success. Therefore, it is not hard to understand that exercising in the combination with the proper nutrition is a must if you are to get a flat stomach with six packs to show off.

These are the tips you must follow to lose your stomach fat, get it flatter and toned.

1. Increase the resistance of your workouts. Increased resistance builds muscle mass, which speeds up the metabolism. Having more muscles means burning more fat tissue even while you are at rest.

2. Work out your entire body. Targeting larger muscle groups such as thighs will increase your calorie expenditure rate, which will have even greater effect on your fat loss.

3. Don't over-train yourself. Schedule your workouts to no more than three to four times per week. Your body needs to rest in between resistance workouts to allow it to recuperate. You can do light cardio workouts in between if you are a fitness junkie.

4. Eat small but frequent meals. Have bigger meals in the morning, but still try to make them smaller as the day goes by. Eating every 3-4 hours will put your metabolism in the constant calorie burning mode.

5. Eat foods rich in complex carbohydrates as they are rich in healthy nutrients and increase the satiety value foods. This means you will feel fuller for a longer period.

6. Eat more foods rich in proteins. Proteins are mandatory for physically active individuals because they increase the energy levels and maintain muscle mass.

7. Try to lower your fat intake. Calories in foods that are coming from fat should not exceed more than 15-30% of a total calorie intake. Fat is the easiest macro nutrient to be stored as fat in the human body.

8. Drink plenty of water. Water rids the stomach of bloating and aids food digestion. Water also helps you to eat less because it gives a feeling of a full stomach.

9. Try to keep a negative calorie intake. The equation is simple, burning more calories than you consume will result in fat loss and your hard gained abs will start to show.

10. Measure yourself regularly and don't rely only on weight. Weight can be misleading when you are building muscles because the same muscle volume weighs more than the same fat volume.

It is maybe hard to take these tips all at once and make sudden changes in your exercise and diet, but it is possible to make small steps and stick to them. Once they become a habit, change something else. Very soon you will notice body altering changes and that your stomach is getting flat and toned.


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A Smaller Waist Size in Days Using Special Waist Reducing Exercises

It's entirely realistic for you to get a smaller waist size in DAYS... not weeks... using SPECIAL waist reducing exercises that you probably never heard about. So if you want to lose your stomach fat, read on to find out how.

Waist Reducing Exercises For a Smaller Waist Size

1. Vacuum Pose your way to 1 LESS inch on your waist in a week

The vacuum pose is a special exercise that's far beyond mere crunches and sit-ups when it comes to losing inches from your waist.

Crunches and sit-ups are more for strengthening your abs muscles. BUT... the problem is, nobody will see those muscles anyway if you have a layer or layers of fat covering them.

So although crunches and sit-ups can't hurt you , they're pretty much a waist of your time if you aren't already lean.

The vacuum pose however uses ISOMETRIC TENSION that helps to pull in and flatten belly fat. This exercise is quite similar to what is popularly known as "sucking in your belly".

Actually, that's what you do with the vacuum pose as well, with the difference being the vacuum pose requires you to suck in the LOWER BELLY.

If you've ever sucked in your belly, you probably sucked in your upper belly. This is a common mistake since it's a lot easier to suck in than the belly area surrounding your belly button.

If you were to do the vacuum pose for 10 minutes a day using 30 seconds of sucking in your lower belly followed by a 15 second rest, you'll lose at least an inch in a week... FROM THAT ALONE!

2. Moving on... incline walking is the best "cardio-type" exercise to burn off fat from your belly

Regardless of what you think about walking (Note: It's OK for long term weight loss, but sucks for short term fat loss), incline walking is considered a totally different exercise... even though it's still just walking.

It puts a lot more "body-specific" stress on your muscles (this is a good thing).

Really, I only need to tell you to try walking on a treadmill that you incline 15 degrees for 15-20 minutes and see for yourself what I mean. Your body will immediately feel the difference.

Although incline walking doesn't directly target your stomach fat, it literally melts it away quickly because the fat is needed for energy and recovery from this exercise.

If you do any type of walking in the hopes of losing weight, just make that 1 change... including the treadmill... and see what happens!

Use these 2 waist reducing exercises to get a smaller waist size fast.


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How to Tone a Stomach and Six Pack Abs Tips

Looking for ways on how to tone a stomach and get great six pack abs? These tips are essential for getting you started on the right track. Did you know that a lean and healthy body not only looks great, it will also lower your health risks and you'll live longer!

So Where Do You Begin?
Start by eating right. What your stomach consumes goes straight into your body. Here's one of my favorite tips - Follow Popeye! Eat Spinach (and other green vegetables)! Vegetables are awesome for neutralizing free radicals that causes aging in your body. It also contains vitamins A, C and K, folate, beta-carotene, calcium, fiber and magnesium! Did you know that fresh vegetables will also help you to combat cancer, heart diseases, stroke, obesity and osteoporosis?

What's Next?
Eating healthy will help you to minimize on the fats that get stored in your belly. But how do you get a tone stomach and six pack abs? You will need to exercise and build that body that you crave for. Firstly, to address the fat issue, you will need to get your metabolism cranking with aerobic exercise. Any activity like running or walking that gets your blood pumping will fit the bill. Do this at least 3 times a week for at least 20 minutes.

Next, do a specific exercise that will stimulate the muscle development for your six pack abs. Do some meaningful waist rotations. First, hold a basketball in front of you as you kneel and sit back on your heels. Twist to the right and pick up the ball. Then bring it around to your left and set it down again. Do this in sets of 15 repetitions.

To speed everything up to get six pack abs faster, try a combination of strength and cardiovascular workouts. If you carry weights at an intensity that gets your blood pumping, you will notice that your metabolism rate will also go up. Jogging or stair climbing is actually considered a slow cardio workout for how to tone a stomach. If you opt for a strategic workout that includes high intensity push-ups, crunches and lunges (to name a few), your metabolic rate will be boosted. This is a really effective way of approaching tummy toning exercises.

The combination of strength and cardio exercise I'm recommending is an innovative new approach to how to tone a stomach and get six pack abs. It's easy to do and it won't take as much time as a traditional workout would. In fact, 5 minutes of a high intensity full body work out will already get your heart pumping. The magic is in combining your muscle strength work out to get the most effective results.


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Article Source: http://EzineArticles.com/?expert=Duke_Foster

Crazy Workout Routines - For Immense Strength and Speed!

If you are a person who enjoys intense work outs, crazy workout routines are for you, these types of workouts will definitely kick your butt! These types of routines are made for people who want to go all out in a workout, doing different exercises over and over, without much rest in between, people who can maintain good form and do this without an issue will get ripped and strong within no time!

Why a crazy workout routine?

Well, if you are looking for a routine that is different from other routines, and engages you to be more active, more liver than usual, and more of a natural humanly approach to exercising, then this is the type of workouts you would really enjoy, short bursts of fast movements, while using bodyweight, will give you insane strength! A great example of people who perform crazy workout routines are the "Bar-Barians" these guys are nuts! They go to the local park get to the jungle gym and start working out, and if you look at these guys, you will think "wow" they are in great shape. Really fast, really flexible and on top of all of that, they insane strength, and make exercises look really easy!

Who are the Bar-Barians?

These guys are just some Hench brothers who live a ghetto style life, with the ghetto workouts, which would make your jaw drop, these guys can do pull ups and never stop, and just carry on till they have performed at least 40 pull ups in a row, and then you find out, that was a warm up, they can do insane gymnastic moves, by holding up their bodyweight by their own arms, they also do planches, and perform push ups with only 2 arms, without the feet for leverage on any ground, they perform dips so easily, and another crazy exercise they perform is the muscle ups, a very hard yet effective exercise, it is a pull up with a push at the top, and then back down, they perform these so well, that they don't even swing their body, but keep it firm and solid through the whole workout. These guys are the definition of crazy workout routines, as the speed they work out at is unbelievably fast, as well as immense strength, if you where to follow their training, there is no doubt you will get ripped, fast, flexible and strong!

A crazy workout routine to follow:

These guys have a routine for people who want to be a bar-barian, so they have created a workout which is a qualification to become a member, and this workout on its own is crazy! I will outline what they ask for now.

Bar-Barian Qualifying Workout:

40 Dips
20 Pull Ups
50 Pushups
5 Muscle Ups...

All these have to be performed...less than 10 minutes! Told you so, it is crazy, this is just minimum requirements to be a bar-barian!

Give it a shot and see how you feel afterwards, you have to build up towards this level for beginners, some people might be able to, but it takes time, and effort, plus a lot determination! This is what crazy workout routines are all about!


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Top 4 Natural Fat Burner Pills That Burn Belly Fat Fast

There are literally tens of thousands of fat burner pills out on the marketplace today. Many of them are either dangerous or just don't work at all. So what's the magic bullet for fat loss today? Have you ever been caught disappointed by fat burner pills because they didn't live up to their hype? If you have ever been caught in the hype and bought these based on the emotions you felt when reading the ad then you aren't alone. The fat burning industry has become huge and with it there are more people than ever that would be glad to take your money.

What Should You Stay Away From?

Many of the choices out there are loaded with stimulants. They may contain high doses of caffeine, sulbutamine, Ephedra, and yohimbine. These ingredients do have an effect on fat loss but more on the short term and they will risk your health and make you feel not so good. Typically they will start off by suppressing your appetite which is why you lose weight in the beginning but this effect can be too strong and you won't eat enough. This will lead to a damaged metabolism and when you go off the pills and eat normal again you will gain the weight back twice as fast. These pills also increase blood pressure and can make you feel jittery from the high amounts of stimulants.

Fat Burners That Work for You

There are many different things that actually promote health and a healthy metabolism. To name a few fat burner pills that can assist in your goals I would recommend green tea, acetyl l-carnitine, alpha lipoic acid, and fish oil. You can probably find something with everything combined except for the fish oil. Fish oil comes in capsules and typically must be taken separately. Green tea is powerful antioxidant that is great for your health and increases metabolism. Alpha lipoic acid is another strong antioxidant and has a positive effect on blood sugar helping keep your blood sugar low so that you stay in more of a fat metabolization mode while acetyl l-carnitine actually transports fat to the mitochondria for energy. Fish oil binds to your cells that promote and turn on your fat burning genes and has an abundance of healthy advantages. This creates a true fat burning environment in your body without harsh chemicals or stimulants.

Taken together these fat burner pills can promote great health, a speedier metabolism, and watch fat burn off consistently. These supplements can be taken long term for health and fitness. Many versions of green tea contain caffeine so if you are sensitive to caffeine you can buy versions that are caffeine free but read the labels to find that specific type. My green tea contains just enough caffeine to help get me going in the morning and I can skip my morning cup of coffee.

Incorporating these fat burner pills into a health and fitness plan can safely assist you in your fat loss goals. Just remember that they can only assist you. It's still up to you to follow a healthy nutritional program and exercise plan.


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Building Lean Muscle for the Mesomorph Body Type

The naturally athletic and strong person with good muscularity describes the mesomorph body type. The mesomorph body type is the most genetically gifted and desirable body type physically for body building. They are able to add lean muscle quickly and gain or lose weight easily. They are envied by friends because of this and desired by the opposite sex. Building lean muscle for the mesomorph body type appears to be easy but they too also have their challenges.

When they are first starting to train they will be encouraged by their fairly quick results achieved. These guys and ladies can also train more often then say an ectomorph body type and for longer. But mesomorphs have to be careful that they don't over train, thinking more will mean bigger muscles. We know however that this is not the case. In fact over training can result in injuries due to fatigue, or lack of any visible progress due to burnout which can prove disheartening for you.

#1 You can train 4-5 times a week, focusing initially on basic compound movements, and then later isolation exercises.
TIP Train with someone more experienced then you if your a beginner, and even if your a more advanced trainer.
#2 Always warm up and stretch for 10-15mins before starting your workout ensuring you have a light sweat up.
#3 Workout with both high intensity and heavy weights in the 8-12rep range.
#4 Vary your rest periods between sets from 30secs to 2mins.
TIP You may want to start with your weakest body part in your workout, or one you want to develop and/or strengthen more.
#5 Do cardio 3-5 times a week depending if you want to keep lean or burn off extra fat but minimise it to 30mins each time.
TIP The 2 best times to do cardio training is;
i) Ideally first thing in the morning on an empty stomach, or
ii) Right after your gym workout.
#6 Remember to get a good 6-8 hours sleep every night.
TIP Every 4-6 weeks it pays to change up your program.
TIP Also at this time take a week off to rest and recover.

Depending on your goals whether building lean muscle or to burn fat fast and be shredded you want a good nutrition program to support your training goals.
#1 Ensure you are eating 5-6 small meals a day every 2-3 hours
#2 Focus on eating whole foods, organic even better. The less processed food you eat the better.
#3 Now you will have to find the right protein, carbs and fat balance for you, but generally up to 35% protein, 45% carbs and 20% fats.
TIP Focus having your carbs in the morning, pre-workout and post-workout.
TIP Post-workout it is recommended to not eat any fats
#4 Drinking lots of water cannot be stressed enough to aid building lean muscle and flushing your body of impurities. Especially in summer and on your workout days recommend to drink at least 4-5L a day.
TIP Drink 2-3 glasses of water a few minutes prior to every meal

The importance of tracking and recording your workouts and nutrition can not be underestimated. This will clearly highlight your progress and see where gains have been made in weight lost, arm size, chest and so forth. What exercises give you the best results together with your nutrition. What other factors such as general health and well being affect or enhance your development.

Once you mesomorphs have reached a level of lean muscle and body fat% that you are happy with, you can then train for maintenance. If however you are focused and determined to always improve and push yourself you will want to continually switch it up! The challenge for you mesomorphs is trying to control your enthusiasm for wanting to train to much, and hence inadvertently slow your progress.


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Importance of Training Your Lower Body Muscles

It is quite common for many people in the gym to focus on weight training their upper body muscles such as biceps, triceps, shoulders, abs and neglect working out their lower body muscles. Almost everyone enjoys building the upper body as it is mistakenly thought that well built biceps, shoulders and chest are a symbol of an attractive, sexy and muscular physique. Moreover, people often neglect building their lower body muscles because they don't care about having strong and bigger legs and think that training the legs is harder. Well, it is true that a muscular upper body plays a vital role in getting you a strong body appearance; you can't get the full benefits of weight training exercises without developing your lower body muscles. If you want to develop an even physique with a lean attractive body and strong muscles, you have to choose a training regimen that targets all your muscle groups including legs, thighs and buttocks.

If you neglect your lower body muscles while training your upper body, you may end up with an unbalanced physique with your muscular biceps and broad shoulders attached to malnourished looking skinny and weak legs. It is important to remember that legs are the foundation of your body and they need to be lean and strong in order to support your upper body. If you don't have a strong foundation, you will not be able to work out and train your upper body muscles as well. To your surprise, nearly 65% of the muscles are found in your lower body and it will not be wise on your part to neglect training them and just focus on working the remaining 35% of the muscles in your upper body.

The leg muscles are the largest muscle groups in your body and you need to ensure that you primarily focus on weight training them before working other small muscle groups. Furthermore, the calf muscles need to be especially trained if you want to strengthen your leg muscles. Exercise your lower body at least twice a week in addition to upper body muscles building exercises to get much better overall results. This will ensure that you have a well maintained and balanced physique with a muscular, strong body.

There are many benefits of incorporating lower body exercises in your regular workout sessions. First and foremost, exercises such as leg presses, lunges and squats have a positive impact on your overall muscle growth as these compound exercises focus on working multiple muscle groups in your body including both upper and lower body muscle groups. Moreover, recent studies have proven the fact that these wonderful exercises stimulate the release of growth hormone in your body which leads to muscle growth all around your body. Lower body workouts also strengthen your lower muscle groups and get you an ideal, impressive and magnificent physique.

In order to get a balanced physique with a huge upper body and strong lower body, it is important that you look for the services of a professional qualified fitness and gym trainer in your vicinity. He will not only be able to design the right combination of upper body and lower body exercises for you keeping in view your fitness level and body needs, but will also guide you through your training sessions which will help you to train you body muscles effectively.


Guy Long is a Fitness Trainer in Melbourne and runs Health clubs in St. Kilda where he specializes in resistance training, body transformation, weight control, fat loss and overall muscular strength for local residents.

Article Source: http://EzineArticles.com/?expert=Guy_Long

Melt Away Stomach Fat Fast - The Single Most Effective Tip, Lose Fat Off Your Belly in No Time

Are you having a hard time trying to melt away stomach fat? Does it seem like no matter what it is you do, nothing ever seems to work to get fat off your midsection effectively? Alright, take a few minutes out of your day and read on to discover the most effective tip to flatten that stubborn belly once and for all!

For so long I found myself getting caught up with those crazy fad diets and diet pills to burn fat fast. Needless to say, none of those things ever worked properly for me to lose fat quickly, naturally, and permanently. This is because with fad diets (low calorie, starvation, low carb, low fat, and on and on) are not natural and will typically cause your metabolism to severely reduce. In fact, I ended up retaining body fat and suffered from yo-yo weight loss... both of which just so happens to be the consequence of a slow metabolism!

With that said, the most effective way to melt away stomach fat fast is to skyrocket your metabolism... naturally. Here are some tips to increase your metabolism:

1.) Eat More Frequently - By eating 4-6 small healthy meals daily, this will keep your metabolism from slowing down and you'll also decrease hunger and cravings.

2.) Drink Green Tea - Green tea has a ton of anti-oxidants and a powerful chemical called EGCG that will rev up your metabolism.

3.) Eat Peppers - Spicy peppers contain capsaicin which will also increase your metabolic rate. Some peppers I recommend are cayenne peppers and jalapenos.

4.) Drink More Water - Get 1/2 your body weight in ounces of fresh ice cold water daily to help keep your metabolism running strong.

5.) Calorie Shifting - This powerful diet technique is centered around alternating the pattern of when you eat nutrients to trick your metabolism into skyrocketing. This dieting technique caused me to lose an amazing 50 pounds of stubborn fat in 8 weeks!

6.) Avoid Starvation - Lowering your daily calorie intake too much will decrease your metabolism

7.) Late Night Eating - I recommend that you stop eating 3-4 hours before you go to bed. Eating too late (especially carbs) can have an adverse affect on your metabolism while you sleep.

Bottom line, if you want to melt away stomach fat fast, I strongly recommend that you follow those tips above and get yourself on a diet program that will skyrocket your metabolism to the maximum peak. As long as you stay consistent, you WILL get the body you've always wanted... and deserve. It worked great for me (I dropped 50 pounds in 2 months), so I'm pretty sure you'll get fantastic results too.


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How to Get Ripped and Lose Belly Fat Fast While You Build Muscle Fast - 3 Tips For Success

The one thing that completely destroys the look of a muscular physique is belly fat. A big round belly will make all of the muscles in the upper body look much smaller. Even just a few added inches is all it takes to offset the waist to chest ratio making you look smaller than you really are. If you want to know how to get ripped the correct way you are going to want to lose belly fat fast but not so fast that you risk losing muscle. When done correctly you can build muscle and get ripped.

Stubborn fat around the belly is the toughest to eliminate so it takes a solid strategy of exercise and diet. If you aren't that disciplined you shouldn't try to do both at once because it is critical to stay on target for a total physique transformation.



How to Get Ripped with Diet

The best way to eat so that you lose fat is to plan out 5 to 6 meals a day. This is critical to keep your metabolism raised to burn fat while also giving your muscles the protein they need for recovery and new muscle growth. Without these constant feedings through the day the body will hold onto stubborn fat and will prefer to use muscle for energy. So rather than getting bigger and leaner you will get fatter and smaller so make sure to eat five or six meals a day.

Each meal should consist of protein, some carbs, and healthy fats. The carbs should typically be high in fiber when possible to slow down the digestion of the food giving a stabilized blood sugar level. Eat lean proteins and add healthy fats like olive oil when possible.

Lose Belly Fat Fast with Fish Oil

This is the easiest tip to follow. Get some high potency double strength fish oil and take it at least twice a day with meals. Fish oil contains EPA and DHA which helps your body burn fat. The PPAR binding ability of fish oil makes it possible to lose stubborn fat around the belly. Belly fat decreases insulin sensitivity which makes it harder to gain muscle mass and easier to gain fat. This is why losing belly fat will actually make your future goals of gaining more muscle much more effective. It also reduces inflammation so taking it can really help your joints feel better from all the heavy weight lifting.



Build Muscle Fast with Heavy Compound Movements

The best way to gain muscle no matter what is by doing heavy movements like squats, deadlifts, chins (pull ups), and weighted dips. These muscle building exercises put a lot of stress on the muscles causing them to respond much quicker. Doing these types of exercises also requires a strong core so you will be working your abs making it an ideal solution for how to get ripped.


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Article Source: http://EzineArticles.com/?expert=Rick_Porter

How to Increase Arm Strength - The 4 Best Arm Strengthening Exercises!

Wondering how to increase arm strength? Well, the obvious way to do that would be to follow a strength training routine that implements specific exercises for your biceps (front of your upper arm) and your triceps (back if your upper arm). As for which exercises to incorporate into the program, that's exactly what I'm going to lay out for you.

Arm Strengthening Exercises

Standing Easy Bar Curls: The biceps are called into play whenever you arm goes from a straight position to a bent position. So, to strengthen the biceps, you just need to flex your arms against resistance. The standing easy bar curls are a great exercise for arm strength. The purpose of the using an easy curl bar is to alleviate some of the pressure from your wrists that you'd experience if you were using a straight bar.

Lying Easy Bar Extensions: The triceps - which oppose the biceps - are strengthened when you extend your arm against resistance. The lying easy bar extensions are a great way to strengthen the arms and as with the curls, the purpose of using the easy bar for this movement is to alleviate the stress from your wrists.

Standing Dumbbell Curls: The best way to perform the dumbbell curl exercise is to turn your palms upwards as you flex your arms. Also, a little trick is to perform duel repetitions until you reach muscular fatigue and once you do, switch things up a bit and perform repetitions with one arm at a time. That way, you'll get a little extra recovery time between repetitions.

Cable Pushdowns: This is a great exercise to not only increase the strength of your triceps but also to tone the back of your arms. There's several handles that you can use - each of which trigger a different muscle recruitment pattern. I personally like to use the rope and as I extend my arms, I twist my wrists so that my knuckles are facing the ground as my arms are fully extended.


Where Can I See Videos And Step By Step Instructions Of These Exercises?

You can learn exactly how to perform the exercises profiled above by clicking the link below..

Arm Exercises

However, you also need to get yourself set up on a professionally designed workout program that will break down how many sets to do, how many repetitions to do, and how long to rest between each set - which begs the question..

Where Can I Get A Professionally Designed Workout Program?

By clicking the link below, you can access an entire site dedicated to providing FREE workout programs which have been designed by certified personal trainers.

How To Increase Arm Strength - Get A Step By Step Program To Follow!

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Top Forearm Strength Exercises For Rock Climbers

Developing forearm strength is key to other fundamental qualities that you need to climb, specifically strength, power, and endurance in your grip and individual finger strength. Without grip strength, climbing and bouldering are impossible, and grip strength ultimately results from forearm strength.

It is essential, therefore, to combine exercises that target all three of these areas into your forearm workouts. Outlined below are just a few basic exercises that can be combined for a productive forearm workout.

Static Hangs

This is simply the best and simplest exercise for developing forearm strength. A static hang involves hanging straight down form a bar until you can't hold on any longer. Try to push past your first instinct to let go and hang on a little longer. Once you muscles completely fail, drop and shake your arms for about five minutes. Try to complete at least four sets of hangs. While this exercise is a great one for improving forearm strength it is also a superb way to increase your endurance levels, another vital component of your training.

One Arm Hangs

While improving forearm strength in the same way as the regular static hang, this exercise provides even greater endurance training at the same time, by providing a low stress repetitive gripping exercise. All you do is release one arm while in your static hang and shake your forearm for about 5 seconds, then re-grab the bar and repeat with the other arm. This type of exercise simulates the actual motions used during a real climb.

Dumbbell Curls

Traditional dumbbell curls are also good for developing forearm strength. To determine the right weight for your workout, start with 8 - 10 repetitions. If you are doing this number quite easily, try increasing the weight until you have to work at it to do 10 reps. Try to do three sets of 10 curls.

As a variation of traditional curls, try doing some from a seated position. Start by holding the dumbbell in your fist. Then open your hand and roll the bar roll down to your finger tips and back into your palm. Instead of doing a number of reps for this exercise, concentrate on building up your endurance. Start with about 1 or 2 minutes of rolling the bar and work up to 5 to 10 minutes.

Barbell Reverse Wrist Curls

This exercise targets the forearm extensor muscles, increasing strength and endurance. For this exercise you need a bench and a barbell. Sit on the bench with your forearms across your lap. Hold the barbell with your palms down and try to lift the barbell up using only your hand and wrists, while keeping the forearms flat on your lap. Then lower the barbell down as far as possible and repeat.


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About the Author

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Best Bicep Exercises - Make Your Body Toned and Effective

Undoubtedly a perfectly toned body is the center of attraction for all. Your overall body fitness plays a major role here and if we are taking about the entire body, we can not ignore arms. Toning down your flabby arms and building the rock solid arms is the dream that every health conscious person aims for. Thus keeping your special desire in mind we are going to talk about the best bicep exercises in this snippet. You can perform all of these in the different ways that compliment your workout programs.

These are the common exercises for men as well as women and you can use barbells, dumbbells, cables, machines and tubing for these. Following are some of the best bicep exercises that help in arm strengthening and weight management:

1. Barbell Curls

This is known as the most basic exercise and the best option to start with your arms strengthening. Start with grabbing the barbell at the shoulder width by your hands. Keep your arms straight towards the floor with the elbows locked by inches to your side, now you can start curling down your weight towards your chest. Do not try to pull your arms back at all. Divert your weight towards the concentration, directly in front of the chest, squeezing the biceps. Try to have three sets of this exercise with a repetitive motion of seven times.

2. Alternate Dumbbell Curls

First stand straight with dumbbells in both of your hands to each side, gradually lift the dumbbell with an arm ensuring perpendicular position to the floor. Keep your elbows flush against your side, twirl your arm inward with range of motion and curl your weight to your shoulder. Squeeze at a point for fraction of second and then start the negative movement. As your arms move down towards the floor, start doing it with other arm and lift it to your torso. One of your arm fishes the starting point, your opposite arm should contract it at top. Try to have three sets consisting of 15 pumps for better results.

Most often the weightlifters tend to over exercise their biceps that causes a great deal of strain. Always muscles keep in mind that these are not as sturdy as chest and legs. These are the small muscle grouped together thus making only six sets is more than sufficient for it. Excessive sets may cause strain, shot and will leave your muscle overdone.


If you're new to lifting, you'll find introductory articles, beginner routines and step-by-step explanations of the basic exercises, visit bicep workout and bicep exercise.

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A Fool Proof Six Pack Abs Diet?

A sure fire six pack abs diet strategy is simple, but not exactly easy to follow. I will outline exactly what you need to do, but it is up to you to act on it. Mainly people who fail to get six pack abs blame genetics. While this comes into play a little bit, failure to achieve a washboard stomach is simply a side effect of eating too much. If you aren't eating many calories and still aren't seeing a six pack, I can help you there as well.

Going from XX% Body Fat Down to 10% is Easy.

If you have more than 10% body fat, you simply need to create a calorie deficit over time and you will drop body fat. Here is where people make this tougher than it needs to be. They believe that each day needs to have a slight calorie deficit . So every day they insure that they are strict and stick to their diet. This is a tough way to create a calorie deficit. Here is a better way.

Think Weekly Calorie Deficit NOT Daily

I've consulted thousands of people and this has made a huge difference in the results people get. Out of the week allow yourself 2-3 days where you eat like "everyone else". Don't go out of your way to eat junk, but feel free to have pizza, good food, beer, etc. Pick 2-3 days that same week and go extremely low-cal. Honestly, you can eat as little as 800 calories and still maintain muscle mass. I recommend doing the intermittent fasting method of just eating dinner 2-3 days each week. Google the term "intermittent fasting" if you don't know what that means. On the remaining days of the week try to avoid really high calorie foods, but eat regularly for the most part. This strategy creates a "weekly calorie deficit" and allows you to consistently drop body fat while enjoying great food.

Going from 10% Body Fat to 6-8% is Where Things Get Tougher

Now, you are going to have to try and string together at least 5 lower calorie days before adding in high to moderate calorie days. To really lose that stubborn body fat you are going to need to go through periods of time when your body is empty of "food energy". The only way to do this is to string together days in a calorie deficit. This is when you will also benefit the most from cardio. After 5-7 days in deficit add in 2 days where you eat considerably more calories. This will reset your metabolism and get you back into fat burning mode. String together 5-7 more days of deficit. This is how you will zig zag to 8% body fat or lower. This is the simplest and most effective "six pack abs diet" that I know of.


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Ten Amazing Foods For Six Pack Abs Diet

If you desire to have six pack abs, then you should start paying attention to your diet. What you eat identifies the quantity of belly fat that you will have and thus your probability of obtaining the six pack abs that you want. Most individuals think that workout plays a significant role in identifying whether or not you will have a flat abs however it is merely not a fact. Exercise is vital however without focusing to a proper six pack abs diet you will never attain the victory.

Below are ten ideal six pack abs diet foods that you must place inside your refrigerator and food cupboard:

Vegetables - Vegetables mainly give more vitamins and are essential in any form of a diet. You can prefer carrots, lettuce, peppers, tomatoes or zucchinis.

Cottage Cheese - This is a lean cheese and it has great amount of protein. Also, it is probable to cut several walnuts into it and together with a teaspoon of honey or some raisins it will definitely be yummy and healthy.

Whole Eggs - Egg whites are one of the major sources of good quality protein. Many people dispose of the yolks and that is a disgrace as they are greatly nutritious in spite of having cholesterol. You can also make omelet with 3 eggs white and a yolk. In that way you will get loads of protein and have a delicious omelet with bit cholesterol.

Whole Grain Pasta and Whole Wheat - These kinds of pastas are excellent sources of protein and are ideal sources of calories.

Whole Rice - Some people do not love to eat white rice because it is packed with empty calories. However, you can opt for whole rice which is great source of nutrients.

Lean Meat - Buffalo, chicken, turkey, ostrich and other kinds of lean meat and poultry can be utilized in most tasty recipes and sandwiches, give more protein, iron and many other nutrients. Ensure to incorporate them in your six pack abs diet.

Fish Oil - This is an essential part of any for of healthy diet for abs. You can obtain fish oil in salmon, tuna and other kinds of fish.

Almonds and Walnuts - These nuts have more healthy fats and nutrients.

Green Teas - This kind of teas has more antioxidants which generally slow down the aging process of a person.

Raw Honey - A bit of honey can make even the most tasteless recipes into a fine delicacy. It is a natural form of sugar and possesses a lot of positive attributes. Don't worry because a bit of honey will not bring any harm to your flat abs. However, never overdo it.

Include these ten six pack abs diet foods into your daily menu and surely you will notice an enhance energy levels, reduced belly fats and of course, enhance general welfare.


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Get Flat Abs and Lose Weight With a Detox Diet

The fastest way to get flat abs and lose weight is to use a detox diet. Your diet can be greatly compromised when life becomes too busy and you are bombarded with increasing levels of stress. If you would like to get flat abs try a detox diet which will support your energy levels, revitalize your system and burn belly fat.

Through daily living, the human body is always exposed to toxins and pollutants found in the environment as well as in the food we eat. If your system is overloaded with toxins and cannot remove them naturally it will deposit them in fatty tissue adding to body and belly fat making it very difficult to get flat abs and burn fat.

The human body has a complex system composed of skin, lungs, intestines, kidneys and liver to help eliminate the toxins. The liver found in the digestive system works very hard to detoxify and purify the body and release stored and trapped toxins. If the liver is overburdened with toxins your metabolism will be sluggish. To get a flat belly a detox diet will support liver cleansing so this organ can work more efficiently to burn fat.

Detoxifying is directly associated to the food we eat and in order to lose weight and get flat abs eating an organic and nutritious diet will aid in the cleansing. A typical detox diet takes 7-14 days and can be implemented at least 3-4 times every year. If you really want flat abs fast you can fast for the first 24 hours on fruit or veggie juice or soup. This gives your digestive system a great break and time to heal. Check with your medical doctor first.

When you are under-going a detox diet, you need to refrain from smoking and drinking alcohol. Alcohol is full of sugar and works against getting flat abs and losing weight. It's also a good idea to reduce caffeine intake and if you can, cut it out completely. You should also avoid eating any processed foods because of the low nutritional value. Drink lots of fluids to effectively remove toxins in the body. When I say fluids I mean water and herbal teas. For a detox diet you need to drink 1.8 liters of water everyday.

To get Flat Abs Eat these Foods

Taking a detox diet does not mean that you will skip your meals. You can still eat three times a day; however, for the first two days eat only organic vegetables and fruit. Do not eat fruit with any other foods. Eat it alone. If you suffer from Candida you need to fore-go the fruit and eat only vegetables and some brown rice. This will enable you to keep your usual energy levels throughout the day.

Some of the foods that should be part of your meal while detoxifying are: brown rice, quinoa, beans, lentils, buckwheat, fish, tofu, green leafy vegetables, carrots, fennel, leeks, kiwi fruit, grapes, watermelon, pineapple, strawberries, mango and green apples.

To successfully get flat abs on a detox diet, you need to avoid all fried and fatty foods, all dairy products, white bread, white rice, white flour, carbonated drinks and all processed foods and sweets.

A detox diet promises a lot of healthy benefits for your body and internal organs. This kind of diet can sweep away toxins and give you more energy and vitality and a flatter belly. Just eliminating sugar alone will restore your health.

Discover more about flat abs and losing weight with a detox diet.


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Kelly Beck is a qualified Pilates Instructor who is passionate about nutrition, fitness and health.

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Six Pack Abs Diet Food Review - Cottage Cheese, Grapefruit, & Beats For the Six Pack Abs Diet

If you are interested in dieting, you may have heard talk of how to diet. I can almost guarantee you haven't heard everything though. In fact, if you read the rest of this how to diet review, you'll discover three features almost nobody is talking about...yet...

Cottage Cheese

Cottage cheese is a very nutritious form of cheese which is especially rich in calcium and protein. The same cheese also happens to be very low in fat an calories. It is a favorite of fitness buffs who buy vast quantities of inexpensive protein. Cottage cheese is rich in omega 3 fatty acids, usually found in fish and nuts, which is good for brain development. There is quite a bit of sodium in this how to diet cheese; so either moderation, or a balancing of the sodium is advised.

Grapefruit

The grapefruit is the combination of a pomelo and an orange; rich in fiber but low in calories. Fiber is good because it helps to prevent colon cancer by removing more of the bad bacteria from your body. As it is cross bread with the orange, you can expect a large amount of how to diet vitamin C, good for reducing free radicals; which are general creators of havoc. The grapefruit is bigger than the orange, and the taste is a bit tart.

Beats

Beats are rich in minerals such as manganese, foliate and potassium. Add the greens from the farmers market and get some beta-carotene and calcium as well. Unlike other how to diet vegetables, the beat has an earthy taste that is hard to classify. Manganese helps various bodily functions, and calcium helps to grow bone strength. Folic acid helps to break down protein into a more usable form and is water soluble, so continue to eat these beats throughout the day.


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A Great Six Pack Abs Diet

You do not have to go on a strict fad diet to be able to see your abs. Instead just follow these guidelines to create an effective eating regimen for yourself.

1) Eat more. Remember you are trying to build some muscle around your stomach while burning fat. Avoid starving yourself and make sure you stay full all day without overdoing it. It is all about balance.

2) Eat healthy natural foods most of the time. Try to eat unprocessed foods at least 90% of the time. Some great choices are lean meats, nuts, beans, fruits, and vegetables. These are the kinds of foods that really promote fat loss.

3) Eat junk food sometimes. You can have about 3 cheat meals a week but make sure they are no bigger than your regular meals. They can be whatever you want. Eating pure crap sometimes really helps with fat loss. So you can indulge without feeling guilty.

4) Eat 5-6 small meals a day. Try to eat about every 3 hours. By doing this you will feel full and energized all day. Your belly fat will shrink and you will fuel your body up for workouts.

5) Eat protein with each meal. Having a source of protein like cottage cheese, chicken, salmon, or milk is important if you are trying build muscle since protein is the building blocks for muscle.

6) Limit carbs. Starchy carbs like bread, pasta, and oatmeal should only be consumed after a workout. Eat fruits and vegetables with each meal to get more carbs for energy. Fruits and vegetables are not loaded with calories like starchy carbs are but they provide your body with plenty of carbs.

7) Have healthy fats with each meal. Some great choices are peanut butter, olive oil, and salmon. Healthy fats help your body burn more fat. Just make sure to avoid trans fat from foods that are fried and processed. Saturated fat should be limited to about 10% when reading the food labels.

8) Drink water. Instead of having drinks loaded with calories like juice, soda, and alcohol drink water and tea which have no calories but help wash away your gut.

An example of a clean diet.

You do not have to worry about calories or portion sizes too much. What is important is that you fill up on natural foods like the kinds mentioned above.


Breakfast - An omelet with spinach and tomatoes cooked in olive oil with an orange on the side.
Mid-morning snack - Smoothie made up of milk, frozen fruit, almonds, and some whey protein.
Lunch - A banana with spoonful of natural peanut butter and a cup of green tea.
Afternoon snack after workout - A bowl of oatmeal with milk, cinnamon, and an apple.
Dinner - Salmon cooked in olive oil with asparagus.
Night snack - Cottage cheese and red grapes




Don't forget you can have junk food as long as you eat clean like this for 90% of the time.

To learn more about having an effective diet check out the Truth About Abs program for more tips and exercises.

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