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Posts Tagged ‘muscle building routines’

Like Grease In Your Oven….Belly Fat Is Stubborn!
 
Out of all the fat all over your body your belly fat is the most stubborn to get rid of, the most difficult to reduce and requires a lot of dedication and hard work to shed it. Learning how to get rid of the belly fat means letting go of that beer belly you have grown accustomed to and begin the steps to flattening your belly. When building the hard core abs you desire you have to work hard and persistent on ridding your body of that stubborn belly fat which can be a slow and painful process. Go back often to that poster of the hottie to remind you where your goal is. Fat in your abdomen causes many life threatening and painful health issues such as type II diabetes, inflammation and overloading your vital and cavity organs. Dementia, stroke and heart failure signs may begin to occur at this point.
  
How does diet and exercise fit in all this?
 
How to get rid of belly fat? Crash diets will do nothing but cause you to lose water weight not burn belly fat. You will lose both fat and muscle if you restrict yourself to only dieting without an actual exercise and muscle building routine to go with it. You will be exhausted and short-tempered. To burn belly fat you must include diet and exercise to be successful. You will need to restrict your carbohydrate intake until you begin to firm up then slowly bring some carbs back to the table. Carbohydrates and fats have to be restricted whilebuilding your strong and firm body.
 
Just sticking to eating the right foods and doing the right exercises will make a huge impact on your success in burning belly fat, that Jelly Belly, Beer Belly, Pot Belly, you get the idea…..

The Truth About Cortisol

When learning how to get rid of belly fat Cortisol comes to mind. Why? It regulates our blood pressure and our carbohydrate metabolism. Cortisol is a new weight loss buzz word. Creating money hording drug companies the opportunity to reap the rewards while we are left with the yo yo effect of weight gain and loss, a broken heart and a jelly belly that keeps on coming back!  Cortisol increases our energy levels by producing glucose. Cortisol is released into your adrenal glands during stressful events or any overabundance of stress in general. Unused Cortisol creates a build up of energy that is stored in your stomach as fat. Proper rest, actual all night sleeps, are necessary for your body building health.
 One of the best ways of how to get rid of belly fat is to start a walking routine today and bring your dog, i-pod or a best buddy! One of the best ways to start losing belly fat!

Get more detailed workout routine tips and techniques click here to visit http://musclebuildingsupport.com/
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                               Chest Workouts To Try
Your ready to give some chest workouts a try, but right now you’re not sure where to start or what would be the best chest workouts to try. There are several great chest workouts out there so it is hard to pick just a few. Chest workouts using your own body weight, crossover cables or traditional weights are all great tools for natural muscle building. There are so many to choose from but so little room here so here are a couple of our top pics of muscle building techniques to get you started. If you are a woman you will want to train and tone your chest but not to the extent of most men’s goals. Most men are concerned with the size and tighness of their pecs. Ladies tend to want more tone than bulk while their counterparts want that buff highly valued V-Shape showing power and strength. Ladies can do the same exercises just ‘tone’ it down by restricting the amount of weight when using weights and limiting the amount of reps in a set. As you try the different chest exercises pay close attention to which ones feel the best and seem to have the fastes results for getting your big hard pecs built.
                                A Great Place To Start…
Start with the cable crossover isolation chest exercise. The cable crossover machine is usually readily available in most gyms. Start by grabbing a-hold of the handles on the overhead pulleys. Don’t over extend your torso but have a slight bend at the waist keeping your arms parallel to the floor and your palms facing down.

Next, bring your arms down while arching until the palms of your hands or knuckles as pictured here, meet, then reverse the movement on the way back up. Don’t overextend your arms on the way back up. Slow and determined movements. To avoid injury and delaying your progress you will want to take it a little bit easy, not being too fast or aggressive. This is natural muscle building.
You are bound to feel the burn and the results with this exercise its a definite must try chest workout. To avoid building up too much bulk ladies will want to use shorter rep cycles to work on toning and defining. Using these muscle building techniques will begin to get you to your goals of a stronger, healthier and happier you!
                           The Magic Of The Dumbbell Pullover…
Dumbbell pullover is a great simple yet productive chest workout in any muscle building routine for building a rock hard chest. This can be a pretty easy exercise to do. Instead of using the barbell you will want to use the dumbbell like you would when doing the bent arm barbell pullover. You want to begin this exercise by holding the dumbbell above your chest with your elbows slightly bent, then slowly lower the dumbbell back in a stretch above your chest. Now to complete the exercise you need to slowly lower the dumbbell back so far as to stretch your arms back behind your head and then you drop down below the bench slowly. This will really give you a great stretch. The dumbbell pullover may become one of your favorite routine exercises!
The dumbbell pullover and the cable crossover using the cable crossover machine are both great exercises for the chest but remember that there are many others that you can try as well. There is a wide variety of chest workouts to try to keep your routine with variety.   

Get more detailed workout routine tips and techniques click here to visit http://musclebuildingsupport.com/
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Build Big Pecs Fast With Our Muscle Building Support
To build big pecs fast you must devote yourself to consistent muscle building routines of weight training, good muscle building nutrition and adequate rest . Real dedication will show your obvious progress in just a couple of weeks with your pecs building strong and hard fast. Here are some steps you can take to begin down the road to big, beautiful pecs! You can build big pecs fast with chest workouts that work. Remember: consistency is the key…….
   
When you first start muscle building
 
Please begin slowly or you may hinder your progress with very painful injuries to your muscle cells. If you over do it and cause an injury it will keep you from being able to continue your muscle bulding routine. In the first week use sensible weights and don’t strain your body. Although you may not be too sore at first don’t overdue it as you will only have to wait until the next morning to feel the real results and trust me you will. You can measure how much you strained yourself or over did it if you are crawling out of bed in agony versus mild to medium soreness which is normal. Focus on chest workouts that work but aren’t extremely painful.
 
Then work on muscle building routines that work your chest muscles hard. Start with 3 to 4 sets of 10 to 12 reps on every 3 chest exercises. Beginning with push-ups, bench press and flat bench flies is a good start to any chest building routine. Many great natural muscle building techniques   have been around for decades. You must always begin every workout with a warm up and stretch routine for your pecs. This will help alleviate the possibility of damage to your body. When you are using chest workouts that work it should build not break you.
   
Know that good muscle building nutrition is essential for building big pecs fast…
Muscle Building Nutrition
Start with breakfast. A number one golden rule on muscle building nutrition is to never ever skip breakfast. This will encourage your body to burn fat fast  . Protein is essential to build muscle mass and must be included in your muscle building nutritional diet. Protein is essential and must be increased following your muscle building routines. A good amount and source of protein is necessary to build and repair healthy muscle cells. You should always eat 5-6 meals a day. Lean meat, fish, and dairy all hormone free along with nuts and beans are essential parts of a muscle building diet. During your muscle building process you should always limit or eliminate all alcohol, fast food, sugar and saturated fats. Don’t resort to ‘fat free or sugar free’ products. Focus on muscle building nutrition and “JUST SAY NO TO ALL FAST FOOD”.If your nutrition and diet is the pits you will work twice as hard with great workout routines and go nowhere

Get more detailed workout routine tips and techniques click here to visit http://musclebuildingsupport.com/
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                               Perfect Bodybuilding Measurements
  
1.     Upper arms
2.     Forearms 
3.     Chest      
4.     Thighs
5.     Calfs  
6.      Waist 
7.      Shoulders      
Using the experts as role models we can find the perfect bodybuilding measurements.  Shoulders are where your visual symmetry begins and will enhance your overall desired look. Like Governor and famous Actor Arnold Schwarzenegger you want to have that V-Taper from top to bottom. As you train and retain good muscle building nutrition you will burn the fat and begin to build the muscle that will bring you to seeing yourself obtaining the V-Taper look. To measure your bodybuilding measurements correctly start with your shoulders you must stand straight in a relaxed position with arms hanging to the sides. You should have someone place one end of measuring tape at the widest point on one delta. Meeting back at the starting point wrap the measuring tape around the opposite shoulder. Do not flare your lats out because it will most definitely give you a false measurement.
  
These bodybuilding measurements can be entered into a Grecian Ideal Calculator. This calculator was developed based on the ancient Greeks beliefs of what the perfect statue of muscularity should be. 
 
                          What Role Does Steve Reeves Play In All This?
It is written in history that Steve Reeves from the 1940’s and 1950’s bodybuilding community is known as the most perfectly proportioned man (body) of all time. The most perfect symmetry and proportion was bench marked by his bodybuilding measurements. It is believed there is a method to the madness of the perfect body by getting bodybuilding measurements that reflect Steve Reeves bold and beautiful body. 
There have been charts created that outline the Height to weight comparisons for obtaining bodybuilding measurements that build a classic and perfect physique. To create the illusion of a larger size and body build without taking away from the perfection of masculinity and physical appearance a second chart was created including bone ratios.

                      Steve Reeves Body Measurements were….
                          
•          Arms: 18.5 
•          Calves: 18.5 
•          Neck: 18.5 
•          Thighs: 27 
•          Chest: 54 
•          Waist: 30 

Get more detailed workout routine tips and techniques click here to visit http://musclebuildingsupport.com/
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Forearm and Wrist Strengthening Exercises ~ Prevent Injury!

As you have probably seen others with experience your always start your muscles slowly with a little warm up to prevent injury. Don’t overwork them right out the gate. Your injury will delay your progress tremendously and not worth delaying your road to more fit, healthy and strong body. If you are just starting out you may start with only one forearm and wrist strengthening exercises per workout routine day and should be enough to get your muscle growth started at a safe pace. It is usually reasonable to begin with two sets of any of the 5 exercises listed below with 10 reps per set. As you see your growth begin and feel comfortable increase your exercises gradually.

            Forearm and Wrist Strengthening Exercises

                             ~ THE HAND GRIPPER 

No surprise here that this exercise develops grip strength. Need to crush something or twist open a jar? Then this is for you. Don’t let the simplicity of this exercise fool you; it’s going to be hard to accomplish more than a few reps if you’re a beginner.
To perform this exercise:
First lightly clutch the hand gripper in one hand. Release your grip as the hand gripper’s handle touch when you squeeze them together.

Cable Machine Wrist Strengthening Exercises (Wrist Curls) 

Connect a cable stir-up attachment to a low pulley cable, work one wrist at a time, if you want to work both forearms, you can attach a straight bar. This exercise is one of the best forearm exercise equipment routines used in a controlled environment to gain muscle mass. Work by kneeling over a bench, having your forearms resting on the bench, to help isolate the wrist muscles, grasp the cable attachment with your palms facing down.

Smoothly raise and lower the weight, keep your forearms in contact with the bench throughout the movement.

Keep your forearms in contact with the bench, whilst keeping your wrists close to the edge of the bench.

these forearm and wrist straightening exercises can be performed in a standing position ~ keep your hands pulled in close to your body at waist level.

                  REVERSE WRIST CURLS

These work the bottom side of the forearm and wrist muscles. This is similar to doing wrist curls.

To carry out this exercise:
o In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)
Keep your wrist resting on the bench or your knees. Dumbbells are held with palms facing upward.
o Lift up the weight, moving only your wrists.
o Lower weights to the starting position.     

           Wrist Strengthening Exercises ~ WRIST CURLS 

These work the top side of the forearm and the wrist muscles. To avoid injury by overstretching you need to use light to moderate weights.
To perform this exercise:
o In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)
Keep your wrist resting on the bench or your knees. Dumbbells are held with palms facing downward.
o Lift up the weight, moving only your wrists.
o Lower your weights to the starting position.

 
                         HANGING WEIGHT ROLL-UP 

You will really feel ‘the burn’ with this exercise. As a beginner, one set may be all you’re able to do.
To perform this exercise:
o Tie one end of a rope (at least five feet long) around a light-to-moderate weight dumbbell or plate.
o Tie the other end to the mid part of a sturdy stick (about two feet lengthwise) or your stripped-down dumbbell. Even a steel pipe can be used.
o Holding the stick or pipe in both hands, use a back-and-forth wrist twisting motion to wind up the hanging rope.
o Unwind the rope and repeat (if you’re able).

              REVERSE GRIP DUMBBELL/BARBELL CURLS

Used for building biceps and for building forearm muscularity.
To perform this exercise:
o Standing, grasp your dumbbells or barbell in an overhand position.
o Arms should hang down in front of your body with elbows firmly at your sides.
While keeping your upper arms stationary lift up the weight.
Now you need to begin to lower your weights back to the starting position.

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When it comes to muscle building, muscle building routines are really important for your faster progress and bigger muscles in less time. But before you follow this very basic routines advices you need to know something about nutrition.

Why? Because in bodybuilding nutrition is more important than workout. Usually during workout you burn your muscles, you hurt them and during the rest day if you have ideal nutrition you feed them to grow. Nutrition gives you 60% progress and workout 40% so follow this basic steps:

You need to eat 5-6 times per day . Smaller meals with high volume of proteins food like meat or pork, less carbs and fat, rice is really good. Eat vegetables and eggs and drink water. Muscles are made of proteins that is why they need proteins to grow, daily you need around 130-200g proteins so follow what you eat. A lot of carbs and fat food will make your muscles look fat, you will not have shaped muscles because of that, so try to eat as less as possible food that is of carbs and fat.

Now that you know something about nutrition you can start with workout and muscle building routines that work the best. You need to work 3-5 times per week, usually have a day off between workout days, so your muscles can rest and regenerate. On each workout day you work on two muscle categories like: chest, legs, triceps, biceps, shoulders and back.

Each muscle category needs to have its own specific exercises that consist of 3-4 routines which is enough. Usually the main exercises have 4 routines and advanced ones 3. Each routine has its own reps. If you want to gain bigger muscles faster and lose less fat you need to have 8 to 6 reps in each routine. If you want to first lose fat and then gain muscles do 12-8 reps in each routine.

Now you got muscle building routines covered with this basic tips and advices. We have still more advanced techniques to give you faster results and better details of routines in our muscle building techniques ebook.

As you go through the different phases of your weight training routines, many simply go along without much understanding, not knowing how the body reacts to the routine you may choose. Your bodily cells acts with outputs from inputs that you introduce. While trying to make the most of the outputs given by the development of our cells in the muscles, you might over stretch them, thus preventing them from new development. To get the best weight training routines, we must think about how the muscles interact with each other.

With this knowledge, it is important for any body builder to have sufficient knowledge to train themselves. Always make sure that you allow enough time for your muscles to react to the best growth possible. Always try and be aware that you do not slow down your muscle cells from bulking up to their maximum.

In order to maximize this, train your target areas in pairs on alternate days, this will allow your muscles to grow to their full capability. Try training your muscles simultaneously on different days. Imagine how your muscles work (shrink and expand) during your training. Some common target groups are biceps & triceps, chest pectorals & deltoids, quads & hamstrings etc. Let’s see some examples.

If you train your biceps and triceps on Monday and rest them on Tuesday. Muscles will work and develop as a pair, and coimplement each other as they grow. An example of a pair of muscles that oppose well, are the biceps and triceps- muscle groups that work well together. For example: When doing a bicep curl, you expand the triceps while contracting the biceps. It is due to the way they loosen and contract in harmony that makes them ideal to train together. For best results, dont train them independently and let them increase in mass in unison. 

We should merge our weight training routines to work separately. Work your non-competitive muscles individually. Merged weight training workouts includes:

• Biceps and back muscles routine.
• Triceps with chest muscles workout.
• Calves and quads routine.
• Dead lifts and hamstrings routine

My Muscle Building Tips:
These muscle building tips are some of my best ones, and will get you well on your way to that lean hard muscley frame you desire!
Join a health club/gym that you are completely pleased with.
Proper warmup time is very necessary. It is very important that you do your warm ups just before you start. Stretching exercises gets your blood in the muscles, ready to work.
Get fully motivated! Get a friend who is skilled enough to train on par with you. You will be able to remind one and another of the plans you make and the training routines. It is more fun to go with a friend than to go all by yourself!
Use a good quality guide like “No Nonsense Muscle Building“. It is essential for getting best results. The right information helps in achieving your goals.
Super setting. Super set with muscle groups that compliments their neighbour muscles, like your triceps, biceps or your chest, back.
Train freeweights, without a machine if possible, for bigger muscles. Sitting down on a machine may be easier but you wont get as much muscle growth as with free weights.
H2o refreshment is important when your training. Stay hydrated during training, it keeps you focused and energized.
During days when you are not working out, get enough of rest for your body to recover from the last training and allow it to grow and rebuild with no stress.
Don’t smoke, or the oxygen in your blood will be insufficient for your muscles to grow in size. Your body will be healthier too!
You might have heard the myth about drinking beers before training? Carbos are going to help you build size but alcohol and sugar do the opposite. Drink a good beverage designed purely for sports.
Try a variety of reps within your set. When you become comfortable with weights, try some variation in your techniques. It helps to shape you up better with awesome definition.
Use gloves, straps or hand ties while training with heavier weights. It can help you increase your max lift, and helps keep injuries away in the wrist area. An injury can keep you out for weeks, so do everything in your power to stay injury free!