Build Muscle And Burn Fat With 4 Simple Steps

Build muscle and burn fat are the two most important factors in building an exceptional atletic body, so you will want to heed the advice in this guide. The desire for a strong, healthy body is common enough, and there is no shortage of information out there. Not all of it is accurate, so here in this article we show you how to build muscle and burn fat the right way.

Step 1 – Build Muscle And Burn Fat

The basics which you need to know to build muscle and burn fat effectively are cardio exercises and resistance training, which more often than not involves lifting weights at a home gym or local one. Weight lifting is excellent for your muscles, giving them more strength, and improving their efficiency. The weight lifting will then bulk up the muscles with extra size, and the cardio burns off excess fat, and gives your heart a stimulating workout.

Step 2 – Build Muscle And Burn Fat

Once you have developed a settled exercise program with both cardio and resistance training, the most effective way to build muscle and burn fat as quickly as possible is to cut the rest periods in between exercises right down. This makes your gym work a lot more strenuous, and you need to be very careful. Provided you stay within your limits, your muscles will benefit enormously from working at the point of exhaustion.

Step 3 – Build Muscle And Burn Fat

One often overlooked, but extremely important, factor in the efficacy of your workouts is your diet. Learning which foods to eat at any given stage is a vital factor in being able to build muscle and burn fat. Very few bodybuilders really know how to do this. Muscles need protein to rebuild themselves after a strenuous workout, so take in protein food as soon as you can. Try it for a month, and see what happens. Try it with low fat protein such as tuna or chicken, and you should be pleased with the results and the shape of your body.

Step 4 – Build Muscle And Burn Fat

Make sure the weights you lift are right. Whereas most people will tell you to make sure you are not lifting too much weight, and that is indeed sound’s as an advice, you also need to know that there are more people in gyms under lifting than over lifting. Many weightlifters struggle to see gains because they are not lifting enough weight to work the muscles. A weight which you can only manage to lift for 6 to 8 reps is ideal to build muscle and burn fat. Find a weight which you can only lift around 6 times, and keep practising lifting until you can lift the weight more than six times. When you can lift the weight ten times with relative ease, it is time to increase the weight again and so on from now.

Follow these simple but effective 4 advice’s in this guide, and you will find yourself able to build muscle and burn fat ,like never before.

Build Muscle Fast-Chest

Build muscle fast for your chest with the techniques you will learn from this short guide. A muscular chest will make you stand out from the crowd in a spectacular way, and this can be achieved with less time invested than many people think. Here is how to build muscle fast and have a beautiful chest.

Build muscle fast-Chest -Tip 1

Build muscle fast for chest by not ignoring half of your workout. It is a common mistake to think that only the time when you are striving to lift weights is important, but that is simply not true. The negative lifting, or release phase can help you speed up your muscles development if you use it properly. Weight lifters at all levels of experience make the common mistake of allowing gravity to assist them. Avoid falling into this trap, and the extra exertion will add greatly to the gains you make from your lifting. This is the most effective way to build chest muscles fast.

Build muscle fast-Chest -Tip 2

Use dumbbells, not barbells. Although working with barbells will still produce positive results, these will not be optimum, because you should be working each pectoral muscle separately. The human body is never exactly the same on both sides, so when you lift barbells you are really allowing the stronger side of your body to compensate for the weaker side. If you use a separate weight for each side, you can tailor the weight to each side’s needs, and produce far better results.

Build muscle fast-Chest -Tip 3

Incorporate pull ups into your routine. Chin ups were not designed to build your chest, but when they are performed with a wide grip, they can be very effective in building the sides of your abdomen and the very outside of your pectorals. Following your mainstream chest press exercises, do a few chin ups, and you will notice the difference they make in helping you to build muscle fast for your chest. There are also side benefits to this work, as your back and shoulders are developed in conjunction with your chest.

Build muscle fast-Chest -Tip 4

Build muscle fast-chest by making use of combo sets. As soon as you have finished on exercise, whatever that may be, do not wait to have a rest period, move straight to the next exercise – this can be effective with bench presses and then dips, or even bench presses and wide-grip pull ups – with the extra work that your muscles will be doing, you can make some spectacular progress in a short time.

This guide has given you some important basics tips in learning how to build muscle fast for chest. Apply them and you can benefit handsomely!

7 Reasons Why Your Muscles Stop Growing

Have ever wondered why your muscles stopped growing after a few months of bodybuilding training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again biger and faster.

Why Your Muscles Stop Growing

• You are training too hard – Every time when you train your muscles to intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week for better results.

• You are training too long – Keep your bodybuilding workout intense but do not workout more than an hour each time. After 45 minutes of intensive bodybuilding training, your cortisol level will increase. This hormone is known to destroy muscle cells.

• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

• You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.

• You do not change your bodybuilding workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing, change routine for better results.

• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow, because thy adapt.

• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal bodybuilding diet, do supplement with protein shakes.

There you are,muscles stopped growing…

There you are, the 7 reasons why your muscles stopped growing even though your bodybuilding training is hard. There are many more methods on how to grow your muscles bigger an faster but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner to build muscles better and faster.

Abdominal Exercises For Beginning Bodybuilders | bodybuilding

The abdomen contains the muscles that most bodybuilding beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

1. Rectus abdominis – commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. Obliquus abdominis – commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

3. Transversus abdominis – this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

1. Crunches – 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts – 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. Side bends – 3 sets of 15-20 reps. This exercise will work the obliques.

Bodybuilding Beginer Abs Shedule

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

Bodybuilding beginer first Weeks

For a bodybuilding beginer the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level of bodybuilding abs exercises.

Your Weight in Muscle

You probably have heard that muscle weighs more than fat. Many people notice a small weight gain when they begin lifting weights consistently. As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months. After that, the rate of increase slows down as you start to reach your genetic potential. For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift your progression will lessen because you are reaching your genetic potential.

3 pounds of muscle

Do not be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.

Huge Muscle for Women or Not

Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more muscle strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it is highly unlikely that you will get bulky. Women do not naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights.
Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition and light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.

Contraction of the Muscle

Do not just go through the motion when lifting weights. I use the word “squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.

Build Big Biceps-Strong Arms And Solid Triceps

In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.

Biceps Development

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let’s talk about biceps.

Blast Your Biceps

Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can not perform another rep in good form.

Biceps execises

a) Standing Barbell Curl-EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps.
Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down. At all times, do not curl or bend your wrist which must always be in a straight neutral position.
b) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives you the peak bicep look.
Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.
c) Preacher Curl
Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.
d) Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working hard.
Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.
e) Build Biceps Tips
Focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and techniques to show off.
By slightly turning and squeezing, you’ll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.
Remember to change the order of the exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow!

Are you having trouble building muscle?

Have you been bulding muscle going to the gym regularly for months and have not been able to put on any serious poundage? If you answered yes to any of these questions, it s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It is time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.
Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar,they are not so great for your building muscle diet.

Should I be using supplements, and when should I be taking them for my building muscle training?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your building muscle routine. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.
There are three key times that supplements should be taken. First thing in the morning, after your building muscle workout and before bed. If your diet is up to scratch you should not need supplements at any other time. Do not use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I building muscle hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they will get. This could not be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for building muscle is much greater.
Generally you should be doing three compound exercises for one isolation exercise. For example your back and biceps workout might consist of wide grip pull ups, seated row, bent over row and standing biceps curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.
The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it is quality not quantity.

Do I get enough rest and recovery time for my building muscle routine?

When you workout too much you are not building muscles, you are breaking them down. The reason why you looked “pumped up” when you are in the gym is because your muscle tissue is swollen and damaged.Actually your muscles grow when you are resting. So in simple terms, no rest equals no muscle growth.
So take it easy when you are not building muscle at gym. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it is important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it is surprisingly simple. If you get the four aspects mentioned in this article right, you will build muscle. If you have got any building muscle questions, I am available on the coment section of the site ready to help you inpove your building muscle training.

Home Gym Full Body Training Routines

We all know how difficult in might be to make it to the gym after 9 long hours at work. I bet it has happened to you as well.But what do you do when you don’t feel you have the energy to stop by the local gym on your way home? Or may be you don’t have the time for a workout at the gym. You can only use 20 – 30 min.

What’s the solution then? It could be only one – a full body workout at your home gym.

But first take this from me. If you don’t have a home gym set up already, don’t even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout won’t let you think of such an option.So, let’s suppose that it’s one of these days when you can’t make it to the gym, and are planning on working out at home. That means you have a gym of some sort, already set up.

You Might Have a Home-Gym Machine

In this article I want to advise you on your choices for a full body routine. The workout you will pick however, will all depend on how your home gym is equipped.For example you might have a home-gym machine. Or you might be a hardcore bodybuilder. Then you have free weights as your main equipment.

If you belong to the first group – you own a home gym machine – this is the part you should be reading.

The simplest home gym machines are equipped for at least several exercises such as: bench press, lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing hamstring curls.
That is actually plenty. You can complete the whole body muscles in a single session.
Your home gym circuit workout:
/Warm up/
Crunches 2-3 x 15 – 30
Seated bench press 3 x 10 – 12
Lat pull-down 3 x 10 – 12
Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 – 12
Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 – 12
Standing triceps push-downs (using the lat-pull down handle) 3 x 10 – 12
Leg extensions 3 x 12 – 15
Standing hamstring curls (facing the machine) 3 x 12 – 15
/Cool down/
You have more options for replacing some of the exercises:
Replace seated bench press wide grip with seated bench press close grip.
Replace lat pull down with seated rows (facing the machine).
Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support).In case that you belong to the second group – you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and a pair of dumbbells with adjustable weights.

For your home gym I’d suggest two circuit routines.

You can do only one of them or you can do two circuits, using both if you feel you have energy (and desire) to do that:
Workout One/Circuit One
/Warm up/
Crunches 1-2 x 15 – 30
Flat bench press on the rack 2-3 x 12 – 15
Barbell rows 2-3 x 10 – 15
Seated dumbbell overhead presses 2-3 x 12 – 15
Barbell curls 2-3 x 8 – 12
Barbell lying triceps extensions 2-3 x 12 – 15
Squats 2-3 x 10 x 15
Stiff Leg Dead Lifts 2-3 x 10 – 12
/Cool down/
Workout Two/Circuit Two
/Warm up/
Reverse crunches 1-2 x 15 – 20
Dumbbell flys 2-3 x 10 – 12
One-arm dumbbell rows 2-3 x 10 – 12
Dumbbell lateral raises 2-3 x 10 – 12
Seated dumbbell curls 2-3 x 8 – 12
One-arm overhead triceps extensions 2-3 x 8 – 12
Lunges (holding a pair of dumbbells) 2-3 x 12 – 15
/Cool down/

Home Gym-Note

Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 – 70% of your One Rep Max due to the fact that you don’t have a spotter. If you think you can go heavier please do, but at your own risk.because you are in your ow gym:)
That’s it. Now that you finished your workout you deserve a nice, chilled protein shake. After all you are at your home gym and can make it any way you want, right. And, yes, you should feel good because you didn’t miss your daily gym workout.

Bodybuilding Health And Mind

The major benefits of bodybuilding should be clear and obvious to just about anyone, with the fact that physical power is always highly coveted. Strong bodybuilders have always been respected and held in awe, as far back at least as Samson in Biblical times. But often someone who takes up bodybuilding is not thinking about being held in awe. In fact many are thinking just the opposite, wanting people simply to stop thinking of them as a twelve-stone weakling. Showing that you can do what it takes to become physically strong and powerful takes work – but it is work that carries its own reward as healt of mind and body.

Health Of Mind In Bodybuilding

There are many practical situations in which the ability to lift something heavy, or simply to move something large, is of major importance. But shifting a mental block is at least as valuable. Many of us underestimate just how physically strong we are, and how much potential we have, and as far as proving it goes there is no better way than training to a point where we are capable of physical achievements that would be beyond many.

Bodybuilding Sports

Most of us would love to be capable of things that we watch happening on television week in and week out. Many of the most popular sports feature individuals who have trained to the point where they are capable of pushing another human being backwards at a high speed. Gridiron and rugby – two of the major sports in their countries of origin, would be impossible without the muscle bound guys who don’t always get the credit – but are invariably favorites with the fans because of theyr bodybilding structure.So bodybuilding is a great complex mix healty training and healty mind wich will always make grow your muscle biger and better.

Do Not Get Carried Away | bodybuilding training

Enthusiasm is a valuable part of the bodybuilding training. There are times for all of us when going to the gym may feel like a hassle that we can do without, but in sticking to a bodybuilding training that has been designed for a purpose, we get a lot closer to the purpose in question and benefit as a result. A stop-start bodybuilding training will mean that you are always going back over old ground, and the first part of any bodybuilding training even post-warm up will be devoted to regaining muscle tone rather than adding it. So if you can motivate yourself to get in there and go for it, half the battle is won.

Bodybuilding Training Enthusiasm

Equally it is important to bear in mind that bodybuilding training enthusiasm can have its costs if it is unbridled. Spending time in the gym is vital for getting into shape, but it is equally true to say that you can spend too much time in the gym, or try to fit too much work into the time that you spend there. The effect of this is that they will cause themselves an injury, or at least make a continued bodybuilding training regime a lot more difficult than it should have been. Having some mobility is important, and by building up too much muscle you can compromise your own mobility.

Bodybuilding Training Conclusion

The answer is to design a bodybuilding training routine with some space to relax written into it. On doing this, you will give yourself something realistic to stick to, with results you can monitor and learn from.

Next Page »