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Muscle building

Muscle building

Body Building for Beginners; What You Need To Do.

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Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:

Seek Advice – There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don’t get injured.

  • Sleep – When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!
  • Diet – Just as important as sleep it’s important to ensure that your diet is keeping up with your exercise. This doesn’t just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.

 

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Muscle building

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Have ever wondered why your muscles stopped growing after a few months of 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.

• You are training too hard – Every time when you train your muscles 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.

• You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive 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.

 

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FitnessMuscle building

Basics Of Bodybuilding To Give You That Sexy Body

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Bodybuilding is a game of building muscle. Greater and more grounded is the name of the diversion. An incredible aspect regarding lifting weights is that you can accomplish extraordinary outcomes with just extremely essential gear and a couple of hours of preparing three to four times each week.

The way to building greater and more grounded muscles is to keep dynamically including increasingly weight after some time. Building greater muscles is about predictable consistent preparing, eating appropriately, getting a lot of rest, and bunches of weight at low redundancies.

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As a beginning any new practice program, is imperative a first check with your doctor before beginning a lifting weights program. At the outset is essential that you begin moderate and learn appropriate strategy. Consistently proficient muscle heads have said that procedure is one of most imperative parts of getting a decent workout. It may be useful to plan a session with an expert coach in the first place so you begin destined for success. On the off chance that this is impossible for you there are different instructional books regarding the matter of working out. Most importantly set aside the opportunity to learn appropriate system.

Lifting substantial weight harms muscle filaments. It is just when the muscles repair themselves that they become bigger and more grounded. Thus it is imperative that each muscle gathering is given a lot of rest taking after every workout. This is the reason most weight lifters exchange muscle bunches. For instance, you may take a shot at your back on Monday, your legs on Tuesday, your trunk on Wednesday, and your arms on Friday. Best jocks will prescribe that you not work a specific muscle amass more than twice every week.

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Muscle buildingSupplements

Does Creatine Really Help Build Muscle?

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If you are a gym rat or bodybuilder or simply interested in beginning an exercise program you have probably heard a lot about creatine and the muscle miracles it performs. Unfortunately, most people believe that creatine helps build muscle and it does in a way, but probably not the way you are thinking. The best way to describe creatine is to say that it helps the muscles help themselves build muscle. If that is not clear enough, continue reading.

Image result for creatine

Creatine does exactly what it claims to do and that is to retain water in your muscles. This is the point of creatine and it really is effective at keeping water in the muscles. Now, what happens is when your muscles are retaining water they are in an optimal state for building new muscle. As a result, when you take creatine and water is retained in your muscles then when you weight train you will get more of an effect because your muscles are better capable of building muscle. After this period you may develop more strength and increased endurance as well.

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ExerciseFitnessHealthy LivingMuscle buildingWeight Loss

Do Ab Exercises Actually Burn Belly Fat?

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Many people do ab exercises because they want to lose belly fat. However, the evidence suggests targeted ab exercises are not very effective.

Spot Reduction May Not Be Effective

The term “spot reduction” refers to the misconception that you can lose fat in one spot by exercising that part of your body. It’s true that spot-training exercises will make you “feel the burn” while muscles grow and strengthen. However, studies show they won’t help you get rid of belly fat.

One study followed 24 people who did ab exercises 5 days a week for 6 weeks. This training alone did not reduce subcutaneous belly fat. Another study tested the effects of a 27-day sit-up program. It found that neither fat cell size nor subcutaneous belly fat thickness decreased.

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This is not only true for the abdominal area. It applies to all areas of the body. For instance, one study asked participants to complete 12 weeks of resistance training, exercising only their non-dominant arm.

They measured subcutaneous fat before and after the program and found that participants lost fat throughout their bodies, not just in their trained arms.

Several other studies have shown similar results. Some studies seem to contradict the above results. One study tested whether spot reduction decreased subcutaneous arm fat. It found that exercise in a specific area of the arm reduced the fat in that area.

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ExerciseMuscle building

These Are 4 Pushup Mistakes You’re Currently Making

Push-Ups

There’s no denying the many benefits of the pushup. Not only is it a fantastic exercise to target the pecs, deltoids, and triceps, but it’s also much more of a full-body movement than people give it credit for. Numerous electrocardiogram (EKG) studies showcase the pushup as one of the most efficient exercises to engage your core muscles.

Moreover, the pushup is a very versatile exercise. It doesn’t require any equipment—just your bodyweight—so it can be performed anywhere, and it can be utilized as a strength exercise, corrective exercise, or as part of a metabolic conditioning circuit to make you hate life.

 

Pushup Mistake #1: You’re Not Using Your Hands

Don’t just place your palms on the ground and forget about them. Spread your fingers out as wide as you can. Grip the floor with your hands and simultaneously drive your palms down and twist them outward as if you were trying to rip the floor between them. Your elbows and biceps should rotate so that they face forward.

This helps provide more stability in your shoulders and tension throughout your whole body, so you’ll be more solid throughout your pushup.

 

Pushup Mistake #2: You Let Your Hips Sag

Another common mistake is allowing your hips to fall toward the floor. When this happens, it places a lot of stress on your lower back. It’s also just a passive approach. Get active!

To break this bad habit, think about bracing your abs and squeezing your abs throughout the movement. Doing so will elicit more full-body tension and help place your pelvis in the proper position.

 

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Muscle building

The Top 10 Muscle Building Facts You Need to Know!

The Top 10 Muscle Building Facts You Need to Know!

The Top 10 Muscle Building Facts You Need to Know!

There is more to building muscle than weight training. Learn exactly what you need to build muscle and see real results.

1. Building muscle has a lot to do with genetics.

If your parents are naturally thin or have a small body frame then most likely you will have the same traits. This doesn’t mean you have no chance of building a strong muscular body. It just means you are going to have to work hard.

2. Your metabolism has an effect on your size.

If you have difficulty gaining weight whether it’s fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them.

3. There is no universal weight training program that is going to get massive results for every individual person.

The best way to find a program that works for you is to find someone who had the same type of body as you before and start walking their walk. There are certainly standard exercises that will build muscle but there is more to building muscle than weight lifting.

4. More training doesn’t mean more muscle.

This is one of the most difficult concepts for many to grasp. The purpose of weight training is to stimulate muscle growth… that’s all. Once that has been done, your muscles need to repair and new muscle needs to be built which only happens when you are resting.

5. Isolation exercises aren’t going to get you big fast.

The best exercises to put on the most amount of overall size are multi-muscle exercises. These are exercises that require more than one muscle or muscle group to get the job done. These lifts put the most amount of stress on your body. This is the stress that will shock your nervous system into releasing the greatest amount of muscle building hormones.

6. Free weights build muscle quicker.

Free weights are preferred over machines because they make your body work harder. They require greater concentration and allow the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the effectiveness of the exercise.

7. No Pain, No Gain.

Lifting the same weights over and over isn’t going to get you big. In fact it will do the exact opposite.

To build muscle you need to go heavy. This stimulates Type IIB muscle fibers which cause the most amount of muscle gain. Lifting heavy is when your body fails after 4-8 reps.

8. Long training sessions are a NO-GO

The idea is to stimulate muscle, not hit it from every angle possible. This is only a concern for developed body builders looking to tone muscle. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Your weight training sessions should go for no longer than 60-75 minutes maximum.

9. You don’t need aerobic activity to lose fat.

The time spent running or swimming is muscle building and recovery time lost. Building muscle is the fastest way to lose fat. Aerobic activities will help you lose fat but not so if you are on a high calorie mass diet for building muscle.

10. 3 square meals a day isn’t going to help you build muscle.

Eating is an important part of muscle building. You need to eat more often and eat more protein. You should be eating roughly every 2.5 hours which is about 6 meals per day. Spreading your meals throughout the day will improve muscle assimilation, and make sure that your body always has the calories it needs for muscle building and repair.

For more information on weight training and to meet others like you looking to make a difference to their physique, then head on over to http://muscle-body.com

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Muscle building

2 Simple Steps To Ripped Summertime Muscles

2 Simple Steps To Ripped Summertime Muscles

2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

I’ll see you at the beach!

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