Stop Dreaming About Six Pack Abs Read This

Most people want a well toned body . Spectacular looking chest muscles,buldging biceps and triceps, washboard abs, and so forth .Yet the most difficult set of muscles to develop is the stomach.  Well not really, they are developed at the same rate as the other muscles are, but, because of body fat, it can also be very difficult to get rid of in that area. For stomach muscles to easily be seen, you first have to get rid of your body fat in that area.



 So many body builders easily get discouraged because after all their hard work they are not able to see any developments. Little do they know, their stomach muscles are already progressing, but they are not able to see the progress as there are fats covering the muscles in that area. Most of them would just get discouraged and abandon the idea. So what needs to be done then? First things first, one must not be easily discouraged, you may already have great looking abs underneath all your stomach fats, so the common thing to do is to get rid of the fats to make them show.





What you need to do to eliminate fat is to do some hard hitting cardio exercises to eliminate the fat and sweat them all away. To do this, you must go in a diet, no, I’m not saying starving yourself, all you need to do is to burn away all the calories you ingest. So even if you pig out, it’s okay all you need to do is to burn them all away, that is if you’re willing to do cardio exercises half of the day.





So to avoid this predicament, keep away from foods heaping with saturated fats. A diet of pizzas, burgers and processed meat will do you no wonders, that is if your goal is setting the record for the heaviest person on the whole world or the fastest weight gain in a year.





Some of the best cardio exercises you can do won’t even cost you a cent. The point here is to get your heart rate running at full nitro mode. Running, swimming, biking and maybe just going up and down the stairs at a fast pace can easily help in achieving your goal. Anything that can make you sweat and get your heart rate pumping will do the job. Doing this for about 15 to 30 minutes each day will show significant results. In no time at all, you will be burning body fat in no time at all.

The Right Way For Gaining Muscles

Doesn't it bother you when your in the gym feeling like a skinny geek among those guys with huge muscles? If this may have (or still is) a frustration for you, then don’t let those guys intimidate you. You have to remember that they have been through on what you are going through. They were also skinny or fat once and they worked hard to get the body they have today. In fact, they may even help you get the results you want if you ask them politely.



You may acquire some tips on how to gain muscles fast and some of these tips may actually work. However, if you really want to gain muscles fast, then here are some of the right workout routines that you should follow in order for you to get that serious muscle that you have always wanted to have.



First of all, you need to remember that in order to gain muscles you should emphasize more on free weight exercises. Machine exercises may seem to be appealing as it lowers the risk of injury. However, you have to consider that in order to gain muscles, you need to strengthen the supporting muscles first, such as the synergist and the stabilizers. Machines don’t do this as the machines themselves act as a stabilizer.



Free weights will require your muscles as well as the supporting muscles to work really hard. This is why you will get tired a lot quicker when doing free weight exercises.



If you hear someone say that you need to exercise the same muscle group everyday, then don’t take this advice. This will slow down the growth rate of your muscles. You have to remember that working out means that you are actually injuring or tearing your muscles. If you do this everyday, it will lead to the deterioration of your muscles.



So, why work out if you are only tearing or injuring your muscles? You have to remember that when you injure your muscles, the body will react by replacing or adding more muscle tissues to strengthen the injured muscles. This means muscle growth or an increase in the muscle mass. And, the best time for your muscles to grow is by resting or sleeping.



Try exercising different parts of the body each day. For example, on day one, you might want to exercise your chest and triceps. On day two, exercise the back and biceps. And, on day three, exercise the legs and shoulders. On each day, always exercise your abdominal muscles with sit ups, crunches and other abdominal exercises.



After day three, you should rest the next day and after that, start again with day one. Do this for two weeks and change the exercises to avoid reaching the plateau where your muscles become so used to the exercises that it will not grow anymore.



On each muscle group, try to create 4 to 5 exercises. For example, for the chest, do bench presses, inclined dumbbell presses, lying dumbbell fly, and cable crossovers. For each exercise do 10 reps and 3 sets each.



These are the things that you need to remember about muscle gain and the correct exercise routines for it. Always remember that proper execution is the key to muscle growth. Resting is also very important as well as diet.

6 Ways Alcohol Can Ruin Muscle Gain

In this journey of building and gaining muscle, there are some things that you need to know . Such as one of the major things that could slow you down when your body building is drinking alcohol. It's considered one of the most significant causes in losing muscle tone. Despite of what health experts are trying to imply about the negative effects of alcohol, others are still on the verge of tiring themselves with it. Drinking alcohol will definitely ruin muscle gain.



Besides the fact that drinking alcohol can lose muscle tone,it's also considered as one of the most influential drinks ever invented. Not that it tastes funny but also this drink can now be considered as a drug because of its addictive effects which can affect your life including your family, friends and work. If maintaining your six packs (abs not beer) and your mass is something that you desire ,then you have to be conscious about drinking alcohol because it can cause deterioration of your years of fruitful labor. What are the effects of alcohol in your body?





1. Increases estrogen and decreases testosterone levels.


If you wanted to increase your muscles, then you have to maintain or increase the levels of testosterone inside your body because it is that hormone that can gear to building your muscles. It will be a loss on your part, as men, if you allowed estrogen to overcome your testosterone levels because that can also cause secondary female characteristics.





2. Affects protein synthesis, big time!


You know that protein is one of the most important nutrients that your body needs in order to gain those additional mass. When you hinder protein synthesis because of too much alcoholism, you tend to hinder for protein to be distributed all throughout your body. Protein synthesis will be slowed down for about 20% the normal status.





3. Strips the body of minerals and vitamins.


Alcohol has a diuretic effect on the body which promotes increase excretion of minerals and vitamins inside the body. When too much alcohol is consumed, it tends to strip off some of the important elements that our body needs namely Vitamin A, B complex, C, calcium, phosphorus and zinc. These elements are drained in rapid manner which can cause comprise to our body’s balance. In order to function properly, one must maintain the sufficient amount of minerals and vitamins inside the body that definitely involves supporting muscle growth.





5. Dehydration!! Dehydration!!!! Dehydration!!!.


Haven’t you noticed that every time you drink alcohol, you tend to ask for cold water or soda just to get rid of your thirst? This is because, as what is already said, that alcohol is fast-acting diuretic that can increase your body’s ability to dispose water. No doubt about it, every time you visit the John, the essential vitamins and minerals in your body are lost in your urine. If this continues to happen, the water in your body can’t sustain the necessity because of the increase excretion and muscle demand. And muscles are composed of about 60-70% water!





6. Increases storage of fats


Drinkers are known to possess large bellies. That’s because alcohol can trigger deposition of fats inside our bodies. Alcohol contains about 7 calories every gram which is the main reason why alcohol can make people fat in an unnatural way.


overall,having a few drinks isn't that bad as long as you understand the pros and cons.If your trying to maintain a ideal body weight however, you have to be mindful of your alcohol consumption .  Otherwise your muscle gaining goals can be totally affected in a very negative way.

Building Muscles and Getting Results Fast

   When building the body, studies show that you can build muscles at a fast rate .This has always puzzled people wondering how this can be done . Most body builders have found out the secret on how this can be achieved but yet because of body building competitions and such ,most if not any of them would even share this information to you.
 In fact, two months before a body building competition, you will see that they have body fat and their muscles aren’t really defined. However, when the day for the competition comes, you will see that they are incredibly ripped.

  So, just what are the secrets for gaining muscles at a very fast rate you ask? You may not be properly doing the exercises and following your program by the book. A lot of people make mistakes when it comes to building muscles and gaining muscle mass. Yet here are a few items you can take notes and unlock the secret for gaining muscles rapidly



Take It Slow

For example, a lot of people think that doing each exercises at a very fast rate will increase their muscle mass. However, this is a sure fire way to slow down muscle growth. Slow rep speed is one of the keys to muscle growth. Slow is good when it comes to lifting weights. For example, when you do bench presses, make sure that you lift the barbell in a slow, controlled, and smooth movement. The slower you go, the more muscle contractions there is. And, with more muscle contractions, the more you promote muscle strain which will in turn promote muscle growth.


   Another key to muscle growth is control. Never throw your weight around and never ever throw the weights you are lifting around too. This is not only inefficient when it comes to promoting muscle growth, but it is also dangerous and may result in muscle and joint injuries.



   Lots of people think that eating lots of meat is bad. However, it is only bad if you are a couch potato. With exercise, meat, especially beef, will actually do you good than harm especially when it comes to muscle growth. Meat contains protein and protein promotes muscle growth and muscle tissue repair.



You got to rest


    Resting is another key to muscle growth. A lot of people think that exercising the same muscles everyday will promote muscle growth. However, this is exactly the complete opposite of what you are aiming for. Instead of promoting muscle growth, it will make the muscle smaller. You have to remember that whenever you work out, you injure your muscles.





Injuring the muscles means that the body will repair the muscles by replacing it with larger and much stronger muscle tissues. And, the best way to promote muscle tissue repair and muscle growth is by resting. It usually takes two to three days for the muscles to regenerate. So, never exercise the same muscles everyday. Give it a rest for at least two days.





These are some of the secret techniques employed by body builders all over the world and these are the techniques on how they gain muscles rapidly. So, if you also want to gain muscles, you might want to keep these tips in mind.


Things to Remember


  Always remember that proper execution, control, high protein diet, and rest are some of the ways on how to promote muscle growth fast. With these tips in mind, you can be sure that you will gain muscle and strength in no time at all.

Gaining Muscles Takes Time... How Long?

    Just like an artist when he's creating a masterpeice ,sculpting the body for muscle gain takes time. Alot of people want to know how long it takes tobuild muscles but you have to understand that patience is what's needed for a few  months to see acceptable results. There are alot of things to consider when your aiming for  firm perfect muscles. First is your daily consumption of the foods you eat . Which must be healthy in order to sustain your body's exertion in gaining mass . Let's not forget the proper ways of excercise and also understanding your body type . Learning this information can definately help you to better build and gain muscles more quickly then others




   If you don’t see anything that fits your type, worry not, because this is just one of those many factors that can determine the duration of muscle growth. It is also helpful that you know the type of body that you have and the kind of muscle that you wanted to build because through this knowledge, you will know the right kind of exercise and nutritional program that will suit your body’s requirement to grow.





There are three body types and the specific characteristic underneath it.





Type 1 –
Endomorph

As an endomorph, you have a naturally large frame for a body and a round face with wider hips and bigger bones but has slower metabolism. This is the type of body that gains body fat and weight easily but also the type of person can have the capability to gain mass in a quicker way. The only problem that you will encounter is that your muscles tend to hide under the fat that you have which will make you look bulkier and clumsier. Even if you develop six packs, it wouldn’t be that prominent because of your fat tummy.





That is why, you have to grow muscles and at the same time burn the unnecessary fats for your muscles to be revealed and more defined. End point: you have to spend more time inside the gym because aside from wanting to refined muscles, you have to burn those fats away.





Type 2 – Mesomorph


These are the persons who are naturally blessed with a body that has a wider shoulder and a more muscular body. You also have a small waist and a frame fit for entering athletic competitions. Because your body has lower contents of body fat, you also have an increase metabolic rate. Because of your general predisposition, you can pack those muscles and develop it really fast. You have the tendency to naturally excel in any kind of sport that you want because your body can easily adapt to it.





Type 3 –
Ectomorph

Skinny type and small muscles that is what you are. You have a high level of metabolism with narrow hips, waist and shoulders. With this kind of stature, you will find it hard to gain on some muscles and weight. No matter how much effort you put in eating, you’ll still get the skinny frame. This kind of frame will make it harder for you to build some mass because your proteins and fats don’t last long.





People who fall under one of these criteria can have the specific unilateral characteristics or others may have mix of it. Either way, you now know that it will greatly depend on your body type and on how long you can gain muscles.

Muscle Gain: Which is Better Machines or Free Weights

People debate all the time about which is effective when it comes to exercising and producing muscles. The most common of debates is whether machines or free weights are better for muscle gain. Basically, barbells and free weights are classified as free weights. On the other hand exercises that have pulleys or cables to help you lift the weight are machines.



In order to gain muscles, you need to focus more on free weight exercises. For all machine enthusiasts out there, you might rethink about which one is more effective. Free weights are indeed more effective in promoting muscle growth. Although the exercises here are much more difficult to execute because nothing is actually assisting you to employ the correct execution, this fact alone is why free weight exercise is much more effective.



Free weight exercises are able to stimulate most of the muscle fibers as possible. This is impossible to do with a machine. Why?



Basically, machines lack in promoting stabilizers and synergist muscle development. Basically, these two muscles are what support the main muscles when you are performing a complex lift. For example, if you need to do bench presses, you need to be able to make use of the stabilizers and the synergist muscles in order for you to achieve lift. And, you need lots of it. If you bench press using a machine, it will not really need any assistance from the stabilizers as the machine itself is already supporting your main muscles.



Machines basically fail to stimulate the muscles around the area you are working on, which are the stabilizers. You need to remember that in order for your main muscles to grow, the stabilizers should be strong. And, the only way to do this is by doing as much free weight exercises as you can.



Free weight exercises, such as squats, dumbbell presses, dumbbell fly, bench presses, bent over dumbbell row, and others put a lot of stress in the supporting muscle groups, which is why you get tired really fast doing free weight exercises. However, even if you do get tired really fast, you will gain more muscles and you will become a lot stronger at a very fast rate.



You can include machine exercises in your program but you need to do it after you execute all the free weight exercises. This way, you will be able to take advantage of the strength you have on free weight exercises and not deplete it on machine exercises.



If you are a beginner, concentrate on lighter weights. Your primary goal is not muscle gain yet. You first need to properly execute the free weight exercises you have in your program in order for you to move on to heavier weights.



Concentrate on strengthening the supporting muscles first and when it is able to support the weight you are lifting and that you are able to execute the free weight exercises properly, then it's time for you to concentrate on the primary muscles.



Also, in order to build muscle mass, you need to lift heavier weights. What heavy means is that weights that are challenging for you and weights that you will be able to lift with 8 to 12 repetitions for 3 sets. If you can do more than 15 repetitions before temporary failure sets in, then it will be considered as light weight.



Remember these tips and you can be sure that you will be able to gain muscles fast. Always remember that one of the keys to muscle gain is to strengthen the supporting muscles. And, only doing free weight exercises will be able to do this efficiently.

Eat Right For Correct Muscle Gain

Learning all the excercises to gain the muscle mass that you desire is always a plus. However if you don't have a proper diet , then it's going to be harder to achieve your goal. You have to also be particular about what goes in and out of your body. Diet will support your bodybuilding methods. Here are some ways to ensure that you acquire the correct diet in you weight gain activity.



Get at least two times your body weight

For example, if you weight 100lbs, you must eat a diet that will give you at least 100 up to 200 grams of protein so that you are assured to obtain muscle growth consistently. For those who are into full time bodybuilding, it is advised that you consume 2 to 3 times your bodyweight in regards to protein.



Protein varieties should be considered

You should a have protein varieties to consider. One of which is red meat which is rich in protein although there are also alternatives like fish. Cottage cheese, soy, nuts, beans and rice are all rich in protein. On the other hand, these products have different kinds of amino acids which is why varieties are much, much better.



Supplements Anyone?

Other sources of protein can be taken from supplements wherein you don’t have to buy meat just to attain the required protein in your everyday consumption. Soy proteins and whey are the most common examples used. You have to make sure that when you incorporate these in your meal, increased fluid intake (preferably water) must be assured or else it will strain the kidneys or liver and will contribute to a certain impact on the part of the organs. Increased fluid intake will be helpful in flushing out the negative effects of consuming high protein.



Balance

If you are doing a strenuous routine or anything aerobic, if you don’t eat a diet that is high in protein it will cause your muscles to lose its strength and mass. There are a number of  college and even high school athletes that are faced with muscle strength that's declining through the season of their game because they are unaware of this fact. Following this will not do any harm and instead becomes advantageous.



Carbs galore

Carbohydrates should always be included in your diet because it’s responsible for the energy that you exert when you lift weights or any heavy object. You will not be pumped up without taking in carbs with your proteins. Carbohydrate is one essential element needed in the production of energy.



Things To Consider:



• Drink loads of water to be able to replace the fluid that was lost in your body and to eliminate the waste product of protein metabolism. This will also prevent your high-protein diet from harming or damaging your organs and is actually helpful to make you lose weight.



• Calories must be minimized if you really want to gain the weight that you desire. It will be difficult on your part to exert a lot of efforts without gaining anything.



• Steroids shouldn't even be an option (not even a last resort). It will only give you more negative than positive effects.  Consider Gaining muscle the natural way so that measures will be healthier on the part of your body. Even health experts won’t advice the use of steroids because of the numerous negative side effects that one can get.

Hope this Helps

How to Increase Bicep Muscle Mass Effectively

Have you ever wanted to have a great looking body that you can be proud to show off in the beach? First of all, muscle gain is different from weight loss. You have to remember that there are quite a lot of exercises out there that are designed to target different parts of the body. Some exercises are targeted for fat loss, while there are others that targets muscle gain.



If you want to gain muscles, then here are some exercises that you may want to know about which can help you gain muscle mass in just a short period of time.



For starters, the biceps are the most sought after muscle group that most people want to build up. Besides, you would definitely look great if you had big biceps, wouldn’t you? So, here are some of the exercises that you may want to know about in order for you to gain muscles on your biceps.



 First there's standing bar curls, this should be the excercise to start with when increasing bicep muscle mass. With a barbell curl, you will be able to directly target in exercising the biceps. You will be injuring the biceps more, which means that it will allow you to build up your muscles in your biceps.



To do this exercise, you need to stand with your feet at about shoulder width apart. Hold the bar with an underhand grip. The starting position is where you are standing as instructed, and the arms should be straight with the biceps fully extended. Your upper body should be leaning slightly forward and with one explosive motion, curl your arms with the weight concentrating on your biceps.



 You have to remember that when you go back to the starting position, you need to extend your biceps slowly. Lowering the weight actually is more effective than the actual curl. Remember were trying to build big biceps . So lower the weight slowly and not just drop the weight all the way down.



If the straight bar is putting a lot of stress on your wrists, which for some people it does,then you might want to try the EZ bar curls. This will put your wrists in a much comfortable position and will help you lift the weights much easier and in a much comfortable way but will not decrease the overall impact on your biceps.



Standing alternate dumbbell curls are also a great way to build muscles in your biceps. What you do is hold one dumbbell on each hand at your sides with the palms facing each other. Then, curl one dumbbell at a time and at the same time rotate your palm forward as you lift. After you fully contract the biceps, lower the dumbbell with the arm rotating back to its original starting position. Do this with your other arm. That's basically it. No machines are or special benches are needed  to do these exercises.



For both exercises, you might want to do 10 repetitions with 3 sets.



The key here is to overload your biceps. After exercising your biceps, you have to let it rest for at least two days. You need to remember that when you lift weights, you are actually injuring your muscles in order for it to grow more muscles to support the weight you are constantly lifting. This means muscle gain.

hope this helps

Three Essentials Ways To Gain Muscle Big Time

The Three Essentials in Gaining Muscle Big Time




Tired of looking in the mirror and not seeing the superman that you want to be? Do you crave to have the Hollywood hunk abs and biceps? Most of us do, but the entire process of getting muscles is simply strenuous. Hollywood actors have all the time in the world to bulk up and have an army of trainers and experts to help them, and this could cost an arm and a leg. But even with those aspects gaining muscle is not going to happen if there is no determination.



For one thing,  to gain muscles is undeniablty extremely hard to gain muscles; there is no doubt about it.  Patience and time is something that you definately have to invest in. You must have full commitment to meet your goal. But aside from just going under a rigorous training program, there are certainly numerous aspects one must consider. All of these aspects together can help make a program effective and let you achieve your goal at the fastest time possible.



Here are the three essential steps in those aspects which can greatly determine the success a person will have in gaining muscles.



A) Have the proper diet - A lot of people misconstrue the word “diet.” A lot of them think that diet equates to starving one’s self. A diet means that a person, depending on his goal, has the proper and correct food intake. If you are thinking of gaining muscle and weight, then eating more calories than what you would be expecting to burn when you have an extensive workout would be necessary to fuel the growth of muscles. You will need to have a balanced intake of protein, soy and fats. A nutritionist or dietician will be able to help you know what is good for you.



B) Develop a strength training program – Muscles are built when they are regularly pushed to the limit. Perpetual couch potatoes don’t build muscles, they grow guts. You must develop a strength training program which would make you lift weights that you won’t be able to easily lift. This should go on until you progress to heavier weights. Your muscle will react to the heavy lifting and will grow to compensate for the needed strength to lift the heavy weights. As you move on to heavier weights, the muscle will continually grow for strength compensation.



C) Have sufficient rest – Contrary to popular belief, your muscles don’t grow while your lifting weights, they grow when they are resting. As you work out, your muscles are strained and flexed to their limit, especially if you lift the proper weights. When you go to sleep, the damage done to the muscles will be repaired and this is when they grow. 8 hours of sleep daily is the minimum requirement for proper muscle growth.



 Adding supplements and medications which can also help in growth promotion of muscles is also helpful. There are now many of them available in the market, make sure though that they are legal and safe for you.



So there it is the three basic essentials one would need to follow in gaining muscle. Commit to these basics and you will see that all your efforts will not go to waste. Now get off that couch and start pumping iron.

Truth About Muscle Gain: The Facts about Body Building

As an ultra skinny person, you will find it very hard to gain muscles.  spending a lot of time in the gym and doing long workouts may seem as it would work  but the truth is it wont.You have to realize that there are incorrect ways to do it and there are correct ways to do it.



By sticking to the principles of body building, you will be able to get the results you want in no time at all. So, if you are ever wondering why you can't gain muscles besides the fact that you spend a lot of time in the gym, here are some tips that will be able to enlighten you.



First of all, some people think that lifting weights rapidly will get them to gain muscles at a much efficient rate. However, what this does is exactly the opposite. You have to remember that in body building, you need to do each exercise in slow controlled movements. Fluidity is the key to exercising. This is because slow controlled movements encourage maximum muscle contractions, which means more efficient muscle building.



A few hours before and after you hit the gym, eat foods with high protein content. This will strengthen your muscles more and it encourages muscle tissue repair, which means that you will be able to gain muscles faster. Some people go on a diet and never eat anything before and after they go to the gym. This is a mistake. Besides, where will you be able to get the energy for all that heavy lifting?



Another mistake is exercising the same muscles everyday. This will do exactly the opposite when you want to gain muscle mass. Always remember that rest is the key to muscle gain. Always give the muscles you worked out today at least one or two days rest. For example, if you worked out the back and biceps today, never do the same exercises the next day. Give it time to repair itself and build more muscle tissues.



You need to remember that you don’t gain muscles when you are working out. You injure it. When you rest, the body will compensate for the muscle tissue injury by producing more muscle tissues. The result is muscle gain. Resting is the best way to repair muscle tissues so get plenty of rest.



Every time you hit the gym, always go for heavier weights. However, don’t try to lift weights that are too heavy for you that you can’t complete a set and don’t go for weights that are too light that it doesn’t provide contractions in your muscles.



These are the things that you have to remember about body building. Always keep in mind that going to the gym everyday will not cut it. If you want to gain muscles, then you have to properly exercise each muscle group, eat the right kinds of food, and also get plenty of rest.



Remember these tips and you can be sure that you will be able to gain muscle in no time at all. Try exercising two muscle groups in one day and exercise two different muscle groups on the other day. Or, if you really want to be sure about your body building program, you might want to consult a professional trainer. They will be able to help you out with what kind of body building program and exercises that is right for you.