3 Super Tips to Build Bigger Arms Rapidly

The proper workout routine to build muscle is essential to gaining. If you are looking to build bigger arms, but this article will show you three tips that can help you to get massive bulging biceps and triceps, huge round shoulders and tremendously muscular forearms.

1. Overload- when it comes to building bigger arms, try implementing overload techniques. What I mean by this is that whatever the number is that you have used a previous workouts, whether it is a certain weight or certain number of repetitions, try increasing them in your next workout.

2. Increase Your Calorie Intake- try to take in about 400 to 500 calories daily. Muscles are built not only in the gym, but they are built by eating foods. When your body is under repair from a massive and rigorous workout, it needs the right nutrients to build massive muscle. Try eating high quality proteins like fruits and vegetables and high quality fats such as olive oil, fish oil, and flax oil.

3. Never Exceed 45 Minutes of Working out Daily- when working out, never exceed 45 minutes because this can decrease your testosterone levels drastically. That can cause you not to grow and stunt your growth. Also you can be so tired that you cannot implement the overload technique that I mentioned the first tip.

These muscle building tips should be implemented in any workout regimen. If followed, it can help you to gain massive muscle in no time at all. Many people make mistakes when it comes to hard gaining and that causes them to either quit, or injure themselves. It also may cause them not to see the results that they have hoped for. But if you follow these three tips, you should see massive and tremendous gains in your mass.

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

Building a Massive Chest - How to Use Barbell Movements to Add Strength and Muscle to Your Chest

When most people first get into weight training and bodybuilding, the first things on their mind are getting a huge chest and a strong bench press. Pressing strength and chest size have long been seen as hallmarks of a strong, muscular, and fit body. Though you may often read about the myriad of fancy chest exercises you can perform in the gym, the barbell basics are always going to give you your best results. Read on to find out how you can use these simple movements to build your own massive chest.

Bench Press

In the past few years, there has been an increasingly prominent trend for trainers, gurus, and other "experts" to tell weight lifters NOT to use the bench press as a primary muscle builder for the chest. They say that it's more of a triceps and front delts movement, and that trying to use the flat bench to build your chest will surely lead to damaged shoulders and torn pecs. Frankly, you should completely disregard this advice. If you ask any top bodybuilder what exercises he used to build the majority of his chest mass, the bench press will almost certainly top the list. Likewise, if you take a look at any of the top bench pressers in the powerlifting world, they will have some of the largest chests you have ever seen.

The best way to perform the bench press, both for chest building and for shoulder safety, is to keep a moderate arch in your lower back, a tightly retracted scapula and upper back, and a solid, flat foot placement on the floor. Have a spotter hand off heavy weights to you, so you can save your rotator cuffs and your energy. Keeping a tight grip on the bar, bring it to your lower pecs or upper abdominal area and press back up and slightly back towards your face. Rather than flaring your arms out like you might often see, keep them in at about a 45 degree angle. Do not be afraid to use a little bit of leg drive to keep the weight moving; the emphasis of the movement will still be heavily on your chest.

If you are putting the bench press first in your chest or upper body routine (and you should), work up to a heavy set to failure of about 4-6 reps. If you like, follow this with a "down" set of 8-10 reps with a little bit lighter weight. Make sure you strive to increase the weights for both of these sets every time you bench press.

Incline Bench Press

After the flat bench press, the incline bench is probably the best exercise for building mass in the chest. Whereas flat and decline movements often bring the shoulders and triceps heavily into play, most people find that this exercise places the majority of the stress directly on the pecs. The incline bench also heavily stimulates the upper chest, an often hard-to-target area that can give your upper body a very thick, dense look when developed properly.

The best way to perform the incline bench press is to set the bench at a moderate angle of about 30 degrees. Rather than trying to bring the bar to your lower chest or abdomen, you should lower it in a straight path towards your clavicle. If you are putting this exercise first in your chest routine, you should follow the previous protocol of one set of 4-6 reps followed by one set of 8-10 reps. If this exercise comes later in the routine, work up to one or two sets of 8-10 reps to failure.

Floor Press

If you have read much about powerlifting training, you may have come across descriptions of this movement. It is essentially a bench press performed lying on the floor. You lower the bar in roughly the same path as on a flat bench, stop and slightly pause when your triceps touch the floor, and press the weight back up to lockout. Though many people use this as more of a triceps exercise, you can take a moderately wide grip on the bar and stimulate your chest very well.

Some people find that they can handle more weight on the floor press than on the regular bench press. In many cases, this is due to a lack of proper technique on the actual bench, but the floor press does have the advantage of a decreased range of motion. Unless your arms are very short, you will reach the bottom of the movement when the bar is still several inches above your chest. For this reason, the floor press should be one of your go-to movements for stimulating your chest with extra weight. As far as sets and reps go, follow one of the two protocols previous outlined for the flat and incline bench press.

David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. He started lifting weights as an overweight kid in middle school and brought himself to his current level through hard training, consistent eating, and much research. If you found his muscle-building tips helpful, click here to learn more.

Learn even more useful trips and tricks about how to gain muscle and achieve your ideal body through smart, intense training and quality nutrition here.

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Avoid These Muscle Building Mistakes and You Will Build Bigger Muscle Fast

When it comes to building bigger muscle, many men fail because they make crucial mistakes when it comes to exercising and try to build muscle mass. In this article I'm going to show you two muscle and mistakes that many men make back and cost a massive gains. Try to eliminate these mistakes from the regiment and you will gain bigger muscle fast.

Mistake 1- Trying to Train like a Professional Bodybuilder- many professional bodybuilders use close to $100,000 per year worth of steroids and most of them have better muscle building genetics. They have better genetics than about 99% of us so it would be silly to try to imitate their muscle building strategies. It can actually be the worst thing you can possibly do. The amount of repetitions and sets that they perform during the week are just numbers that we had average guys could never wish to recover from. But they take tons of stairways to enhance their ability to recover from that training. So if you want to work out and recover naturally, it will be a mistake to try to imitate these professional bodybuilders because they are assisted by steroids. Performing like this can hinder your growth.

Mistake 2- Not Maximizing Your Natural Testosterone Production- 50 years ago Manhattan about 50% higher testosterone levels than they do today. That's saying a lot, and the thing is it's getting worse. Their countless factors that contribute to this it is a major epidemic in something needs to be done about it immediately. The way to build bigger muscle fast is to turn your body into a natural testosterone and growth hormone producing machine. That is possible without the use of steroids but rather you can use highly targeted exercises with a high-level of muscular activation, which has been proven scientifically to trigger production of testosterone.

Also never try to exceed 45 minutes of working out. When you do that, testosterone levels plummet and your cortisol levels will rise rapidly. Cortisol is a hormone that eats away at muscle tissue and increases storage of body fat so this is obviously something that you want to stay away from. So never exceed 45 minutes while working out.

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

Why You Should Avoid Worthless Muscle Building Supplements

A big mistake that many bodybuilders make is that they waste their money on worthless supplements they really do more damage than good. If you want to know how to give big muscles, your body can do it on its own with the right diet and the right exercise program. You do not need to waste your money on the supplements. I'm going to explain to you what the supplements can do to your body and hopefully you make the proper decision when it comes to your workout regimen.

There are supplements like Growth Hormone Boosters, Amino Acid Pills, Creatine Booster Formulas, Weight Gain Powders and a few others that you really do not need. All of the supplements and a few more have negative side effects that can drastically affect your games and your health.

97% of all of the bodybuilding supplements that are on the market are utterly and completely worthless. These supplements can be robbing your precious body of muscle mass. They can damage your health, lower your production of testosterone, Elevate your estrogen levels, damage your adrenal glands and do much more damage than that. The people that owned the supplements industry became aren't going to tell you the truth, they only want your money. So you must be aware of all the damaging things that they can do to you.

If you really want to build massive muscle like a bodybuilder, all you need to do is eat the right type of foods. All of these supplements claim to do things that foods can do by themselves. So what you need to do is find the right diet program. Combine that with a proper muscle mass building workout plan and you will be on your way to gaining stupendous mass.

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

5 Tips You Should Follow to Build Massive Muscle Without Steroids Or Supplements

Tons of men are looking to learn how to gain of 100 pounds of muscle and they're looking to do it in the fastest time possible. If you're one of these men then you have come to the right place. I am going to show you five super tips that can help you to gain massive muscle mass in a short period of time. This can help you gain 100 pounds of muscle very rapid. These five tips should be implemented in your workout regiment as soon as you possibly can.

1. The First Tip That I Will Give You Is to Work Your Largest Muscle Groups First- Doing a complete full body workout is very important, don't get me wrong, but by focusing on your large muscle groups like your chest, back and legs, you will see spikes in your testosterone levels. This can help you grow more rapidly.

2. Increase the Protein Quality within Your Diet Systematically- while you engage in your workout plan and eating a proper diet, try increasing the protein intake every two or three weeks.

3. Never Exceed 45 Minutes of Working out per Day- this is very important because when you exceed 45 minutes, you body Testosterone levels decrease and your cortisol levels increase. This can have damaging effects on your growth.

4. Proper Form Is Essential- when working out, make sure you are using the proper form. If you don't use proper form, you are working out your muscles and correctly. Using the wrong form makes it more difficult to build up your muscles because you're not working properly and can also lead to injury.

5. Max out at the Weight- whatever exercise you are doing, try to exhaust that muscle in order for you to build muscle very quickly. This will give you a more efficient workout.

If you follow these five tips you can gain 100 pounds of mass very quickly.

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

Eat Right and Gain Massive Muscle

In other to gain massive mass to your body, you have to eat the right foods. When people ask how do you make your muscles bigger, they usually are given answers that are filled with massive muscle building workout plans. But what they fail to realize is that that is not the only thing that you need to gain mass. What you need is the right food program as well. Here's what you need

Protein- if you want to build extreme mass, you have to provide your body with what it needs to build this mass. What your body needs to feed on its protein. That's how you build muscular formation. When you look for proteins, try to focus on eating lean proteins. Proteins like fish, lean meats, and beans are just a few essential lean proteins that you need to provide your body with the proper building blocks to build massive mass.

Fat- fat is also essential, but the rice that is what you need. If you are trying to gain mass you need to eat the proper that. Try to avoid fatty meats because they give your body more of a workout try to process all of its parts. Try eating lean meats because they provide essential fats that your body needs for growth.

Water- people neglect water and that is a big mistake. Water is very vital and must be added to every mass building meal plan. Water eliminates toxins in the body and helps the body to perform all the operations necessary for you to build mass fast.

So when someone asked is how do you make your muscles bigger, it is essential that they provide the proper foods that you need to eat in order to gain that mass. Getting bigger is not only working out, but you must recover, and to recover well, you must provide the body with the right amount of nutrients.

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Building Your Chest - 3 Unconventional Movements That Will Help You Build a Massive Chest

Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees. Some lifters find that these exercises don't do a good enough job of specifically working their chests, while others have problems with their shoulders and rotator cuffs that prevent them from using a barbell for pressing movements. If you are one of these trainees, you don't need to worry; here are 3 unconventional movements that can effectively work your chest while keeping your joints safe.

Chest Dips

Though people most often use dips as a triceps-building exercise, I have found them to be one of the best mass builders for my chest. Many dip stations have angled bars that allow you to grip narrow, wide, or anywhere in between. If you are looking to work mainly chest with this movement, take a moderately wide grip that doesn't hurt your shoulders. You should also try to dip down to a point at least a little bit lower than where your upper arms are parallel to the floor. You will have to experiment to find the best range of motion for yourself.

You can perform dips with just your bodyweight, but you should focus on gradually adding external resistance. Most gyms have dip / pull-up belts that you can use at no extra cost. Aim to increase your strength on a heavy set to failure of 4-8 reps each time you do this movement. You can also follow this heavy set with one of bodyweight reps to failure.

Dumbbell Floor Press

You may have heard the merits of using different types of dumbbell presses to build your chest. While they certainly can work wonders for people struggling with chest development from barbell movements, they do not allow you to use nearly as much weight. One way to solve this problem is to do floor presses with dumbbells instead of the normal flat press. Unless your arms are very short, pressing from the floor will shorten the range of motion of the press by several inches, while still providing great stimulation for your chest.

The difficult thing about this exercise is getting the dumbbells into position. The best way is to stand them upright on the floor next to where your thighs will be. Sit on the floor, and hoist the one on your non-dominant side up onto your thigh. Either get a spotter to hand you the other dumbbell, or find the best way for your body type to get it up onto your thigh. Once both dumbbells are resting on your legs, simply lay back and press. You may need to situate your upper back properly once you get the first rep up. Work your way up to two top sets of 8-10 reps.

Suspended Push-Ups

There are many devices you can use for this movement, but the basic idea is to do push-ups from an unstable set of handles. Many people use two loops of chains suspended a few inches from the ground. There are also special handles made for this exercise that you can hang from a power rack or smith machine. Suspended Push-Ups will not only heavily stress your chest muscles, but they will improve your coordination and stability by challenging you to remain in the correct path while pressing from an unstable "surface."

You can have someone add external resistance by placing weights on your back, but I have always preferred to do this movement with just my bodyweight at the end of a training session. If you do the same, perform 2-3 sets of as many reps as you can get. When this becomes too easy, start having a spotter add a 25 or 45 pound plate to your back.

David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. He started lifting weights as an overweight kid in middle school and brought himself to his current level through hard training, consistent eating, and much research. If you found his muscle-building tips helpful, click here to learn more.

Learn even more useful trips and tricks about how to gain muscle and achieve your ideal body through smart, intense training and quality nutrition here.

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

How to Build Huge Shoulders - 3 Pressing Exercises For Building Boulder-Size Shoulders

Though many weight lifters often focus on building their chests and arms, one of the most standout muscle groups is the shoulders. A full, rounded set of shoulders can give a thick, powerful, and strong look to any physique. Given the difficulty of many deltoid exercises, this body part can also be very difficult to develop. For this reason, you want to use the exercises that give you the most bang for your back, namely, overhead presses. Here are 3 variations of overhead pressing that will help you build a massive set of shoulders to complete your strong, muscular body.

Standing Military Press

The classic, basic, standing military press may still be the best all-around shoulder-builder out there. The heavy weights that you can use with this movement, along with the stabilization and coordination that it requires, will help you build a massive set of delts, huge triceps, and a strong core. While it is a more physically taxing exercise than any other overhead press variation, its rewards are worth the extra effort.

You can perform the military press either out of a power rack or from the floor. If you opt to use the floor, you will have to perform a clean at the beginning of every set to get the weight to shoulder level and ready to press. If you are a relative newcomer to weight lifting, the energy expenditure for that clean will probably not make a different to your pressing strength. However, if you are going to be using 200+ pounds for the press, you may want to take the weight out of a rack to make sure that you do not waste energy getting it into position.

If your goal is to work mainly shoulders, you should use very strict form. This means minimal to no leg drive, and a slight hip thrust to get the weight moving. Go all the way to lockout on every rep; do not sell yourself and your results short by doing half reps. To ensure that your shoulders and rotator cuffs stay healthy, take a fairly narrow, shoulder-width grip on the bar.

If you do this exercise, it should come first in your shoulder or upper body routine. Perform 1-2 working sets of 6-8 reps. Heavy weights are key on this exercise, and you should constantly strive to increase the poundage that you use. You can do presses all day long, but your shoulders will never grow without a large strength increase.

Seated Dumbbell Overhead Press

This is my personal favorite pressing exercise for shoulders. Using dumbbells ensures that both sides receive equal stimulation, and the seated position keeps the movement very strict and difficult. I tend to alternate between this movement and the military press as my primary free-weight movement for building shoulder strength and size. However, my progress on this particular movement over the last year or so has probably produced my gains ever.

The hardest part of the seated overhead press is getting the dumbbells into position. You have to essentially kick them up to your shoulders one at a time and perform a first rep with an extremely long range of motion. For this reason, I tend to stay in a rep range of 10-12. This allows me to more easily get into position, while still using a heavy enough weight to tax the shoulders and produce new growth. If you have a consistent spotter or training partner, you can have them do most of the work of the first rep for you, so you don't waste energy on an exaggerated range of motion.

Smith Machine Overhead Press

Many gurus and "experts" like to trash the smith machine, but it definitely has its benefits. While I never use it for the basic squats, bench presses, and deadlifts, I have found it to be a great tool for overhead presses. The strict, linear bar path in which the machine places you allows you to concentrate solely on pressing the weight. As many good bodybuilders will tell you, it is extremely valuable to have exercises in your arsenal that allow you to put everything you have into producing muscular tension without having to worry about balance and coordination.

The best way to set up this exercise is to place a bench set at an extremely steep incline (at least 80 degrees) in the smith machine. If the bar path is slightly angled, set the bench so that you will be pressing outwards, away from your face. Your range of motion should be roughly from eye level to lockout.

As far as sets and reps go, my favorite way to perform this exercise, as well as many machine exercises, is to use the rest-pause technique. This involves performing a set of 8-10 reps to complete failure, taking 30-40 seconds rest, performing another set to failure, taking another 30-40 seconds rest, and finally doing one more set to failure. An example set might be 8 reps, rest, 3 reps, rest, 2 reps. Your goal is to get more total reps the next time, use a heavier weight next time, or both.

David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. He started lifting weights as an overweight kid in middle school and brought himself to his current level through hard training, consistent eating, and much research. If you found his muscle-building tips helpful, click here to learn more.

Learn even more useful trips and tricks about how to gain muscle and achieve your ideal body through smart, intense training and quality nutrition here.

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

How to Build Your Triceps - 3 Exercises That Will Help You Build Titanic Triceps

When you hear people talk about training arms, they almost always focus on the biceps. While biceps are important, it is the triceps that take up nearly two thirds of your upper arm mass and that give your arms that full, thick look. If you are looking to build a truly impressive set of arms, you must focus just as much, if not more effort on your triceps as you do your biceps. Here are three excellent movements that will allow you to add an enormous amount of muscle mass and strength to this important body part.

Close-grip Bench Press

If your triceps are lagging behind the rest of your physique, you should make this your priority pressing exercise. When building the majority of your muscle mass, heavy weights are the key element to your success, and no triceps movement will allow you to use more weight than the close-grip bench press. To perform this exercise, take a shoulder-width or slightly narrower grip on the bar. Make sure you are employing good bench press technique - arch your lower back, keep your shoulder blades together, and place your feet solidly on the floor. If you can, have a spotter hand off the weight to you, so you don't have to waste energy with a lift-off. Lower the weight to your lower pecs, and then drive it back to the top, all the while keeping your elbows tucked in at about a 45-degree angle.

If you have already been working on good form and technique on the regular bench press, this exercise should be a relative no-brainer to make work for you. Do one or two very heavy sets of 4-6 reps, and follow them with one or two down sets of 8-10 reps. Like any major exercise, you must constantly strive to add more weight to the bar.

Triceps Dips

Though some people choose to use dips to work their chests, dips are most often used as a triceps exercise. Personally, this has always been my favorite movement for triceps and has probably given me the most muscular gains in that area. To properly perform dips for the triceps, take a narrow, less than shoulder-width grip on the dip bars. Lower yourself to a point where your upper arms are about parallel with the floor. If you want, you can use a slightly smaller range of motion in favor of more weight or reps. While this wouldn't work so well for stimulating the chest, the triceps are most stressed at the top end of most pressing movements.

If you want to see the most growth possible from your triceps, you must add weight to your body when doing dips. Like with the close-grip bench press, you should aim to make constant progress on a set of 4-6 reps and on a set of 8-10. You can also do "pump" set of maximum reps at bodyweight if you wish.

Decline EZ bar extensions

There are many different ways of doing extensions, but I have found this one to be the most beneficial for triceps growth. To put your body in a decline, use a decline sit-up bench. You can either have a spotter hand you the weight once you get into position, or you can clean it to your shoulders before you step back into the sit-up bench. Lower the bar towards your eyes, but do not go all the way down. Instead, come to a point where your forearms are slightly lower than parallel to the floor and drive the weight back up to lockout. Keep your form as strict as possible during most of the set, but don't be afraid to loosen it up a bit to squeeze out another rep or two. The best protocol for this exercise is 2-3 sets of 10-12 reps.

David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. He started lifting weights as an overweight kid in middle school and brought himself to his current level through hard training, consistent eating, and much research. If you found his muscle-building tips helpful, click here to learn more.

Learn even more useful trips and tricks about how to gain muscle and achieve your ideal body through smart, intense training and quality nutrition here.

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

What Role Does Protein and a Good Nutrition Plan Play in Muscle Gain?

When you are in a place where you want to lose fat and gain muscle, or when you are thinking about seriously working towards bodybuilding, you'll find that the importance of protein is emphasized to you again and again.

You might find that you are told about protein enough that you start rolling your eyes. Yes, you know it is the building block of your muscles, but the issue is that so few articles will tell you why. It can be hard to take something seriously unless you know what it does and if you are looking to really make sure that your bodybuilding is effective, you need to consider how bodybuilding can work for you.

Consider what proteins are and what they do for you in a normal setting, even when you are not working out. Protein is an organic compound made up of amino acids and they are instrumental when it comes to both building up your muscle and repairing it after damage has been done. They contribute to the growth of your muscles over time and they will also help you make your body stronger.

When you are thinking about making sure that you are getting foods that will keep you strong and healthy, consider starting with good proteins. Any active person can benefit from the reasonable consumption of proteins if they live an active life. Martial artists, sportsmen and athletes can all benefit from good protein in their diet.

If you are a bodybuilder, on the other hand, remember that part of the process to grow your muscles involves damaging them very slightly on a regular basis. Proteins help you repair your muscles.

When you eat protein that is right for you, your muscles will repair themselves much more quickly and you'll discover that you are on a path that will take you towards a much healthier way of life.

If you want to make sure that you are on the right path to building muscle, you'll find that it is important to find good sources of protein. For instance, lean meat is a great way to get started. It is going to help you build up your muscles and repair, them, as will egg whites. If you want to build up your muscles, a good breakfast of lean meat and and egg white omelet can be a delicious way to start your day.

If you want to keep your calorie count low, consider soya beans.

Protein shakes are a wonderful option for you when you want to make sure that you are eating healthy but don't feel like cooking at all. You can whip yourself up a shake as you walk out the door, and you can even take them as a powder or a capsule. There are many different options here.

When you are ready to get serious about your bodybuilding and when you want to make sure that you are doing it right, consider how protein is going to be a part of that.

Sick and tired of being weak and underweight? Let us take you by the hand with the best bodybuilding nutrition plans and tips to gain on pound after pound of ripped, firm muscle weight in the shortest period of time possible.
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Tips to Get Ripped Abs - Finally You Can Burn the Fat and Get the Amazing Body You Will Be Proud Of

Are you wasting your time spending hours a day doing sit ups and crunches just to have six pack abs? Have you ever wondered why you haven't noticed any improvements at all? Chance are, you have been doing your routine improperly all along. But losing abs is more than just doing crunches and abdominal exercises. There are other tips to get ripped abs for you to finally achieve a leaner and firmer abdominal muscles.

Do interval trainings. Studies have shown and proven that doing interval trainings are way better than superior to slow and steady trainings. Your body's metabolism generally increases after workout and this can therefore result to a burn effect. In effect, you can effectively continue burning calories even when switching to interval work outs but not after a steady and long cardio workout.

Another great thing about interval trainings is that you get to achieve ripped abs quickly even if you do not have enough time to go to the gym. Examples of interval trainings include speed rope jump, hill sprints, swimming sprints, or wind sprints. You can also do such trainings on a stationary bicycle, treadmills, elliptical machines, rower, or stair climber.

Watch your Nutrition. Proper nutrition plays a crucial role in achieving abdominal muscles. Avoid going for crisps, fast food, sodas, or cookies. Don't go for those low fat, low carb, high protein diets. Instead, simply eat a well balanced diet that includes the different food groups such as vitamins and minerals, proteins, fats, and carbohydrates. It is also practical to avoid eating food with high level of sugar.

Above are just two tips to get ripped abs. Simply follow religiously these tips and in no time, you can achieve those ripped abs you can only dream of.

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

How to Get a Six Pack Abs - The Secret to Make Everyone Amazed at Your Abs When You Lift Your Shirt

Do you want to strengthen your abdominal muscles, lose body fat, and get six pack abs? The concept is generally simple. What makes it hard is how you put the concept into action. It takes your great dedication, patience, time, and determination to finally achieve leaner abs but in the end, your effort is more than worth everything. Here are some simple ways on how to get a six pack abs.

Do Crunches. Start by lying on the floor and cross your arms to your chest. Slowly bend your knees up, making sure that both of your hands are behind your head. Avoid lowering it as this could cause back problems. Next, slowly bring your abdomens to your spine while simultaneously inhaling through your nose. After which, raise your shoulder towards your knees using your abdominal muscles. Avoid lying flatly on your back. With crunches, the most important part is actually the initial flexing of your abs as you are lifting your shoulders from the floor.

Do V-Ups. With this abs exercise, you lie on the floor with your legs straight out and your hand on the floor. However, this time, you must extend your hands over your head. Slowly raise your torso and legs simultaneously. Be sure you avoid bending your knees. After that, reach your feet with your hands. This is where your flexibility comes into action. Repeat this exercise while adding weight in between your feet.

To find the many ways on how to get a six pack abs, read more about proper exercise and the right diet. You really have a lot options, as far as achieving a leaner abdominal muscle is concerned.

But there are secrets to gain muscle fast that you still need to know. So don't get too comfortable just yet because you are about to be introduced to the dirty little secrets of body building you were never told. These secrets are so effective that they would get you the body you desire within a matter of a few months without any hard supplements or steroids. This is only known to a few and you are one of the lucky one's who is being introduced to this shocking secret click here- Tell me the Secret

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How to Build Muscles Up Naturally - Get Rid of Excess Fat and Get a Toned an Sexy Body

People are getting vainer and vainer today especially when it comes to how they look. Especially men, having leaner muscles mean they are sexier. That is why, they try their hardest to be the best that they can. But how do they build muscles? While others prefer to build muscles quickly with some help of diet fads and the likes, there are some who prefer to have it naturally. After all, vanity is just not about looking it. It's also about having a healthy lifestyle. Below are some tips on how to build muscles up naturally.

Increase your Protein Intake. Everybody knows that protein can really help increase muscles. But live protein foods are ideally advised. When you say 'live' proteins, it means those foods that have not been heated, irradiated, processed, or cooked at high temperatures. The best way to increase your protein intake is to consume plant proteins. Most people crave for a super protein that is called Hemp protein because it is said to be the most anabolic protein on earth.

Do High-Level Trainings. High-level trainings are the surest and fastest ways to build your muscles up naturally. Although these trainings are considerable high level, meaning, it takes most of your time and energy, doing variations can do the trick.

Stick 50 grams of proteins daily. While people slam up to four hundred grams of proteins a day just to gain muscles, you can still achieve those muscles even if you take only 50 grams a day. Eat eggs, tuna, or chicken regularly.

Understand these tips on how to build muscles up naturally. These are simple ways for you to easily and naturally get a leaner and most muscular body.

But there are secrets to Build Muscle Up Naturally that you still need to know. So don't get too comfortable just yet because you are about to be introduced to the dirty little secrets of body building you were never told. These secrets are so effective that they would get you the body you desire within a matter of a few months without any hard supplements or steroids. This is only known to a few and you are one of the lucky one's who is being introduced to this shocking secret click here- Tell me the Secret

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Fastest Way to Build Muscles - Here is Something You Don't Want to Miss at Any Possible Cost

Building muscles is one thing most health and look conscious people think about. Being seen with leaner muscles is definitely a plus factor. But building muscles can actually be a hard idea because of the fact that it can take time and require much of your effort. But here are some tips on the fastest way to build muscles.

Increase your Calorie Intake. Preferably, increase your daily calorie intake by 500 calories a day but make sure you only go for high protein foods.

Do Less Exercise Sets. When doing exercises, make sure you go no more than twenty sets per muscle-group. In fact, twelve sets is the most ideal one. Your exercises must be between six and twelve per set. This is to ensure you that you have the right ways of growing your muscle. Additionally, your workouts should not go beyond forty-five minutes. For more volume, try using heavier weighs and be sure you move through every repetitions at a controlled speed. Every set must be between forty and seventy seconds. Do it less and you are not tensing your muscles enough, do it more and your are shocking the growth of your muscles.

Stretching. Did you know that by doing regular stretching routines can help you build your muscles fast? Because when you stretch, whether you are on a stretched position or you move in and out of this position with the use of foam rollers, you are actually getting massages that can keep you flexible.

These are three of the fastest way to build muscles. There are still other ways you can consider. But keep in mind that regardless of which exercises you go, it is still you determination to gain muscles, that play an integral part.

But there are secrets to gain muscle fast that you still need to know. So don't get too comfortable just yet because you are about to be introduced to the dirty little secrets of body building you were never told. These secrets are so effective that they would get you the body you desire within a matter of a few months without any hard supplements or steroids. This is only known to a few and you are one of the lucky one's who is being introduced to this shocking secret click here- Tell me the Secret

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

Hardgainers Guide to Increase Or Gain Weight to Build Muscle Mass - Nutrition Tips

This is a guide to build muscle mass to provide you nutrition tips. There are many articles out there that tell you how to lose weight, but there are not many on how to increase or gain weight. Hardgainers without proper knowledge can possibly get no where with little to no results to show that they workout.

Building muscle mass is like a number game because you have to count calories. Not eating enough calories is like pumping air into a flat tire that has a giant hole in it because no matter what you do without enough calories, you won't see gains. If you do not see an increase or gain of 1-2 pounds per every 2 weeks, then slowly add some more calories into your diet.

If you do not see results, you have no choice but to add more food to your diet! No matter how perfect your workout routine and long hours of rest/sleep you get, you will not grow without enough nutrition. If you are a bull, you cannot feed yourself like a bird.

This is why many hardgainers have a problem to gain weight. Building muscle mass is not just all about lifting some heavy weight in the gym. Exercising is only one piece of the puzzle.

At first, keeping track of what you eat can be extremely difficult. You need to get into the habit of writing things down. You will have to look at nutrition labels. Once you get used to it, it becomes second nature!

Learn all about nutrition tips and diet plans specifically for hardgainers at Vince DelMonte's Hardgainer Training Program. You will learn a lot about exercise programs that work specifically for scrawny people like you. Vince went from scrawny to brawny naturally without the use of steroids. If you really want to increase weight and get the body that you have always dreamed of, then you need to click here.

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How to Increase Weight Naturally: From Thin to Healthy

Being thin is good but being very thin and underweight is not good. You should consult a physician if you are a very very thin person. Lots of medical tests would help in revealing the root cause of the problem.

These are some points, which would help in increasing your weight:

Eating: The first thing you need to do to increase your weight is to eat well. Eat more than you burn calories. Eating food, which contains more fat is good for people who are thin. Drinking milk, cheese, chicken meat etc are some foods, which contain more fat.

Exercise: Most people think that thin people should not exercise, as they could get even thinner. But it is recommended that they exercise so that they feel hungrier and eat more. Taking nutritious food would help the body gain weight. Do not lift heavy weight dumbbells in a gym; instead opt for low weight and do more repetitions.

There are lots of weight gain supplements available in the market, but they are not recommended. Instead have a good helping of protein-enriched foods, fruits and products, which contain more fat. Eat lots of protein and fat, as it is very helpful in increasing your weight. So why wait! Start NOW.

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