Tips To Workout and Gain Muscle

Something that overweight people do not want to know is that many thin people wish to pick up weight. They only way they are able to do this, is to workout to gain muscle rather than to loose it. These thin people normally suffer from a genetic component that prevents them from picking up weight. The thin people can be very dissatisfied at the situation that they cannot put on weight and some overweight people can be very jealous of this factor. There are ways for skinny people to workout and gain muscle.

Just as disillusioned the overweight person is about seeing someone trying to gain weight, a thin person may wish to have a few extra pounds. Most genetically thin people have a very fast metabolic rate, which is something else those that are overweight, wish to have. Just as there are solutions to weight loss, there are also solutions for those who wish to pack on weight.

It may take the same amount of mental and emotional effort and energy to do both. Those who are in the trenches, may feel that it is even harder to gain weight than to lose it.

You should be aware of the fact that with muscle gain, comes a small amount of fat gain too. There is no way to gain only muscle without fat, unless you are genetically predisposed to do so. Remember that many body builders use banned substances to assist them in gaining muscle weight while burning fat. Their tissues are also different to that of an average person. The bodies of teenagers are still growing and therefore they may struggle more with this than adults. Their bodies change constantly.

Some people think that they can use heavier weights and eat more, but it is not that simple. Just as you have to consume less calories than what you burn when you want to lose weight, the opposite applies to gaining mass. If one has a very fast metabolic rate, it is hard to eat enough to enable you to build muscle. Genetic factors will also affect it, but there are ways to deal with this.

Calorie rich foods will make the task a little easier. These include cheese, yogurt, milk, peanut butter, nuts, meat, corn, olives, avocados, biscuits, bagels and granola. Calories can be added to the diet by replacing water in sauces, soups and hot cereals with full cream milk. Powdered milk added to casseroles will also do the trick. Taking meal replacement shakes and smoothies after meals will do the trick.

Once you start gaining weight, you can commence with the weight lifting. This will alleviate the build up of fat in your body. As stated before, you may retain a little fat when you workout and gain muscle, which most people do need for proper body functionality.


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Steps For Successful Weightlifting Workouts

Most men think that building muscles involves doing a bit of cardio to warm up your muscles, than lifting weights for about 60 to 90 minutes. While that is the foundation for most weightlifting workouts, developing true muscle definition is about so much more. It is about developing a plan that works for your body and mind. You will want to develop a plan that will stimulate muscle growth. If your plan is not developed correctly, you will not be able to get the most out of the time you spend at gym. In order to structure weightlifting workouts that maximize your efforts, you need to understand how your muscles grow.

Building muscles is all about stimulating muscle growth, which weightlifting workouts achieve. When you lift weights, the movement contracts your muscle which stimulates blood to flow and fuels muscle stimulation. After you have stimulated and fueled your muscles, growth will start to take place during the downtime period. This is known as rest and recovery. If you follow a few simple steps you will be able to establish a strong, body building workout regime. Always complete the warm up process. This will help to alleviate any injuries.

Limit weightlifting workouts to 60 minutes, but no less than 45 minutes. Most people think that the longer they workout the harder they are working. However, studies reveal that the muscle building growth hormone begins to spike at 30 minutes and will peak at 45 minutes before they drop off dramatically. Design compound workouts. You will want to make sure to incorporate weight training with isolation exercises for every different muscle group. Train heavily to stimulate muscle growth. Incorporate stretching and flexibility. Concentrate on only one to two body parts per workout. Execute between two to four sets (heavy compound first with the isolation exercises second).

Make sure to rest (recover) two to three minutes between each set. Train each body part only once a week. Letting your muscle recover between workouts will enable your muscles to rejuvenate and grow quicker. You will see a change in your muscle definition as soon as you change your weightlifting workouts. You will be surprised at how quickly your new workout regime will change your body definition. The only downside is that you will wish that you had this information years ago.


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A Running Stairs Cardio Workout That Gets You Lean Quickly

Have you ever seen Rocky 4? This was the one where Rocky went to the Soviet Union to fight the massive Russian fighter. Rocky trained in the wilderness, jogging through the snow, cut wood to workout, ran up hills, etc. His Russian opponent took the opposite approach and trained indoors with nothing but state of the art machines. Well, it is obvious that Rocky's "old school" workouts made him tougher and in the end he beats this massive Russian fighter. That is exactly how I view running stairs vs cardio machines. Running stairs in the end will beat cardio machines in burning off stubborn body fat efficiently.

Get Outside...Run Stairs...Burn Fat Quickly...Ask Questions Later!

Running Stairs is tough! People rarely volunteer to run stairs. Normally the only people you see running stairs are elite athletes under the close watch of a coach. If the coach wasn't there to push them, they would probably chose to do something easier. This type of cardio workout is hard in the exact way it needs to be to increase HGH. HGH increases when you alternate intense efforts for 30-60 seconds followed by 30-60 seconds of less intense effort. This is called interval training, and running stairs may just be one of the best forms of interval training.

Signs That Your Cardio Workout Will Result In An HGH Increase

Here are a few things to strive for in your cardio workout if you want to maximize HGH and its maximum fat burning effects:

1) Your skin should feel hot

2) You should be short of breath

3) You should be sweating

4) Your face should look a bit flushed

5) Your heart rate should be higher than normal even after the workout is done

6) You should accomplish all of this on an empty stomach

Running stairs will accomplish all of this more efficiently than any workout on cardio machines.

A Simple 15 minute "Running Stairs Cardio Workout"

Find a flight of stairs that has at least 20-30 stairs (a track with stadium seating at a high school or local college is ideal). Walk up the stairs to the top and then down the stairs to the bottom 3-5 times. After this warm-up you will begin the workout.

1) Sprint from the bottom of the stairs to the top as fast as possible

2) Jog down to the bottom

3) Repeat for 15 minutes

I know this sounds way too simple! You can make it more difficult by choosing longer flights of stairs. You can jog a couple of miles before or after running stairs. The key to whole workout is that is you hit the stairs hard, your body will release HGH and help you get lean quickly. Obviously you will get better results if you eat a low calorie diet.

Running Stairs Cardio Workout...Beats Fancy Machines Every Time!


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Some Easy Steps to Stay Motivated With Your Fitness Exercise Program

It sound's great; this is the year you're finally going to get in shape. You've joined a gym, bought yourself some new shoes and workout clothes, and found just the right fitness exercise program, and now you're ready to go. But after the second week you're beginning to think you've made a huge mistake, you can't possible stick with this for any longer. Now what?

We've all been there and know what it's like to feel our momentum fade away when it comes to our fitness exercise program, you don't have to give up though, there are a few simple tricks you can use to stay motivated until you can reach your goal:

1. The first thing you need to do is to treat your workouts like an appointment. Don't just plan on fitting your workout in at some point in your day because there is a very good chance you won't be able to 'find the time'. Instead make it a part of your daily schedule. When you're planning out your day whether you actually write it out in your day planner or just plan it out in your head, make sure you include your workout time. Make it a firm part of your daily routine and you'll be much more likely to stay with it.

2. Try to find yourself an exercise buddy to work out with. Sometimes peer pressure can be a good thing and if you know that your friend is planning on working out with you, you probably won't talk yourself out of going. Not only will you not want to let your friend down you also won't want them, and you, to think of you as being lazy and un-motivated.

3. Set realistic goals along the way. Reward yourself when you've worked out 5 days a week or when you've lost a pound or two. Your reward can be anything from a new pair of shoes to taking a long hot bath or getting a massage. It can be whatever you want it to be, just make sure it is important enough to you to motivate you to stick with your workout.

The best fitness exercise program in the world won't do you any good if you don't stick to it. These simple tricks to keep yourself motivated are the first step to getting in the kind of shape you can be proud of. Do whatever it takes to stay fit and healthy and every time you pass a mirror you'll like what you see.


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Simple Exercise to Get Rid of That Pot Belly

Want to get rid of that pot belly? I can help. I have a simple exercise that if done every day will help eliminate that belly fat and remove the extra baggage around your midsection but you need to incorporate this exercise along with a good weight loss program into your daily life.

The truth about pot bellies is that they did not come overnight and they aren't going to leave without some serious work. Over the years we've gotten comfortable with our midsection buddy and have relaxed holding in our gut. Remember whenever a good looking member of the opposite sex approached we would immediately suck in our gut? We've grown lax and while those abdominal muscles are still there; they are hidden by layers of fat.

We need to regain the ability to suck in our gut and lose some of the extra pounds around our midsection. First, you need to begin an exercise and weight loss program to lose weight and strengthen those dormant muscles.

The simple system that I would like to suggest to help eliminate your pot belly is quite simple. To begin you will be in a standing position. While you are relaxed place your index finger on your belly button, then suck your gut in as far as possible. Hold your belly in for 10 to 30 seconds. Then relax and let your belly out then repeat this process for about 3 to 5 minutes. Do not hold your breath while doing the exercise. Do this routine at least 3 to 4 times each day and you will be amazed at the results within a short period of time.

We need to regain the habit of sucking in our gut; before we got comfortable with our midsection buddy we used to hold our gut in unconsciously throughout the day.

To get faster results, try incorporating a more intensive routine into your daily life. Tie a short rope around your midsection with your belly sucked in during the day. Leave it on for a period of 30 minutes (you can cover it with your shirt) and this will remind you to keep your tummy sucked in during the exercise. After a short period of time I know you will be pleased with the results, however, make sure you adhere to the other exercises you are doing to get yourself in shape and lose the extra pounds.


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How to Get Abs Like Zac Efron's - Abdominal Exercises to Achieve Visible Six Pack

Zac Efron, the star of High School Musical is now a grown-up man and not a teenager anymore. In the set of his upcoming movie " The Death and Life of Charlie St Cloud" he was caught doing push-ups in between shoots. He was photographed shirtless and the media rave about the solid six pack which he obviously worked hard for.

Zac Efron got his washboard abs from a 6-day a week gym routine. He considers working out his biggest hobby and his Zen hour. He reportedly likes to do tough and intense weight workouts combined with regular cardio exercises and surfing.

This celebrity clearly does not rely on abdominal exercises alone in order to get visible six pack. The real secret to achieving that ripped abdominals is to compliment abdominal exercises with a full body workout program to ensure your over all success. This will help you reduce body fat levels faster thereby contributing to a leaner set of abs.

Another crucial factor to achieving a flat stomach is your nutrition which is even more important than your workout. If your diet is poor, you will not lose those stubborn fats in your belly no matter how intense your training is. Avoid eating processed and unnatural foods; instead focus on eating foods in their natural state. Fruits and vegetables plus quality protein gain from unprocessed meats and dairy are your healthiest options.

If you are really determined to sporting that visible six-pack abs someday, you have to take action now. Procrastination or being lazy would not lead you anywhere. If you have the financial resources, work with a certified trainer to design a workout program for you. Or better yet, to save you money, you can check abs program online and see which one best fit your requirements. Read reviews to make sure that you will be purchasing a reliable ab program on the internet that can really help you achieve those visible six pack abs.


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The Best Stomach Abdominal Exercises - 2 Top Exercises to Get Flat Abs

If you have a desire to get visible abs or a flat stomach then the right training is an essential step in order to achieve your goal. The problem is that most people don't know how to train and they don't know which exercises to do. In order to help you to train your abdominal better and faster I will give you the 2 best stomach abdominal exercises.

They are done by fitness professionals, trainers, athletes and average people who have abs. There is no reason why you shouldn't do them.

Hanging leg raises

By far the most effective exercises to train your lower abs are hanging leg raises. Hanging leg raises are excellent as well to develop a nice and strong core.

1) Grab a bar that is strong enough to carry your weight and high enough. If you have to reach on your toes to grab it then it's high enough

2) Your arms need to be slightly lighter then shoulder width apart

3) Use your abdominal muscles to raise your knees up toward your chest. Left your legs up with controlled steady movements and bring your knees to your chest

4) Lower your legs slowly.

Captain's chair exercise

Another top exercise to train the rectus abdominus is the captain's chair exercise. The reason why it has a place in the top 2 best stomach exercises is due to a study of the university of San Diego. This study has found out that this exercise is really an exercise that strengthen the abs

1) Sit in the chair with your knees dangled in front of your body and at an angel of ninety degrees

2) Bring your knees to your chest slowly. They need to touch your chest almost.

3) Hold this movement for a while.

4) Lower your knees to a ninety degree angel but make a slow movement

5) Repeat the process

Keep in mind that you don't need to train the abs everyday. The abdominal rectus muscle is a muscle like all other muscles and they grow after your training (when you are resting).


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