In all my years of bodybuilding and fitness training I have learned a lot about easy muscle building.

What I want to offer in this article is one technique that is not used that much these days, but really works in adding lean muscle.

One point that I have to make is this, it is an advanced type of training that is geared to help you break a training plateau and you will only use this for 2-3 weeks before resuming your normal routine.

So if you are at a point where you are not making gains in your training, lets get started.

You will follow a four day a week schedule.

Each body part should be worked twice a week.

You are going to pick out one exercise per body part and you are going to do 1 set of 100 reps.

Of course, you will have to decrease your exercise poundage, so to illustrate let me tell you of a recent workout using this technique.

On the bench press I can normally use 300 lbs, but with the 100 rep method I put on 100. After about 30 reps, I had to put it into the rack and take some deep breaths. After about 10 seconds, I start again and by the end of the 100 rep set I only was using the bar as resistance.

When following this style of training always try to have a workout partner to reduce to weights as you go and spot you, because at the end of you set the exercise bar alone will feel like a ton.

If you find that you can not complete the given amount of repetitions, just reduce to the 50-75 range.

With this program, be ready to feel a muscle burn like never before and after about 3 weeks go back to your normal routine for some great gains.

Trying to lose weight can be difficult particularly if one not motivated to achieve their goals. Sometimes it is best to join other people in their desire to lose unwanted pounds or get in shape. One of the best activities for fitness is through so-called “boot camps”. These exercise classes are rather intense and help burn away loads of calories while building muscle strength and developing cardiovascular stamina.

Most health clubs or gyms offer some kind of boot camp for their members. They may have 2 or 3 classes scheduled throughout the week. Times may vary during the day so you would have to check with the club to find out when you could attend. Other alternatives are though personal trainers that may provide them on an ad hoc basis. Whatever the schedule you should try to find a class that suits you as the benefits for your fitness are great.

Boot camps involve various exercises done for up to an hour at a time. Think back to your gym class back many years ago, when such things were offered of course, when you did jumping jacks, laps around the gym, pushups, situps and the like. The intent was to get your body moving and make it stronger and fit. Think of it in terms of a civilian boot camp not unlike an exercise regimen during military boot camp.

The idea is to combine enough physical activities to up your heart rate and also to build and tone muscle strength. You may begin with some body weight exercises to build strength like squats, pushups and core work, and then run four laps around the gym track only to return to jump rope for three minutes, and then begin more body weight work. All of this is done pretty much in one constant motion without stopping. Remember, the goal is to get work on your cardio and strength, which will necessarily burn calories helping you to lose weight.

Every boot camp class is different. No one should feel like they cannot join one as most are beginner friendly. Tell the instructor you are new. They should help and if they do not, find another class. If you are just starting out you may not be able to hang with the experienced and fit people. Over time this will change as you lose pounds and gain fitness. You may feel like you cannot keep up with the exercises and worse feel like you cannot even do many of them. The idea is to keep moving and stay motivated. Over a couple of classes you will get the hang of it and improve.

1. The lower the calories eaten per day, the harder it is for you to get your daily requirements of proteins and vitamins.

2. Dieting makes your body believe it is starving so it starts to save fat, as this is its best way to store energy.

3. Losing weight means digesting your own body tissues instead of food and unfortunately, dieting does not tell your body what parts it needs to digest or which parts to save.

4. Severe dieting causes muscle loss and if you are unlucky the loss may be from your heart with severe consequences.

5. Dieting will make you difficult to live with and your family may want to kill you.

6. Dieting changes your body chemistry and one effect may be bad breath.

7. If you’re a smoker you may smoke even more to dull the hunger pangs.

8. Binge eating, generally with very unsuitable foods often follows dieting.

9. Dieting makes you food obsessed.

10. Breaking a diet often results in guilt, poor self esteem and despair often followed by comfort eating.

11. Dieting emphasises food as a reward or compensation – so called ‘comfort eating’ where food is used to cheer us up or because it’s raining we are somehow entitled to eat lots of sweets or cakes.

12. Dieting lowers the base metabolic rate which means you can live on less food, so when you return to your normal food intake which was already too high, you put on weight even faster than before and will probably end up heavier than before the diet.

13. Dieting does nothing to teach you to eat healthily. Healthy eating does not mean going hungry.

14. Dieting often causes constipation and this concentrates toxins and carcinogens within the bowels and they are present for a longer period. Fruit and vegetables have a positively beneficial effect on the smooth running of your digestive system.

Here’s an exercise article for weight loss that actually has some good and useful tips that are easy, you can do at home, and get quick weight loss results. In this article, I’ll share with you a few of the best weight loss exercises.

Don’t worry… jogging (zzz), aerobics classes (haha), and all that other stuff that wastes too much time for too little results are not in this article.

First up… jumping on a mini-trampoline

This is a favorite of mine. It costs $25, but is a great investment. I like this for many reasons, first being that it gets good weight loss results. But time is important to me since like you, I’m busy. So this saves me time because I can jump on it during 2 minute tv commercials.

The average 1 hour tv show has 21-22 minutes of tv commercials (yeah I know, a lot!). So use that time instead of wasting it. By using that time, you free up time during other parts of your day.

Second… hula hoop your waist and hips into a belly dancer’s body.

The hula hoop will be the latest weight loss craze in a year or so. But it deserves the attention because nothing is really better for toning your waist and hips area. Picture yourself with a belly dancer’s body. It’s within reach if you hula hoop for 10 minutes a day.

Third… walking up an incline.

Because walking on a 10-15 degree incline causes your body to go into a huge oxygen deficit, the body is forced into burning bodyfat for instant energy. So all you need to do is walk on an inclined treadmill or a nearby hill for 15-20 minutes a day. Trust me, this is nothing like typical walking on flat ground. You’ll see.

Go try out these 3 really effective ways to lose weight from this weight loss exercise article.

A lot of people underestimate the value of a good work out routine when it comes to body building. The only way for you to succeed in body building is by first establishing a good work out routine. I know a lot of body builders believe that the only key to success in body building is training hard. However there are several major aspects you need to consider in body building apart from just training hard.

This article will offer a description of proven work out routine which has been used by many successful body builders. They are meant to act as guidelines to improving your current work out routine.

1. Begin by warming up

It is always good to warm up each time before you start your training session. The reason behind warming up is to increase the heart rate, body temperature, and metabolism. Example of warming up activities includes; stationary bikes, elliptical training, stair climbing, and other forms of aerobics exercises.

2. Don’t forget to cool down

It is good for your body system to cool down especially after workout. This helps it to return to its original normal state after the stress inflicted through training.

3. Stretch the muscles

It is highly recommended that you include stretching as part of your work out routine. This is because it helps increase your muscle contraction by improving flexibility of the muscles, hence improves the flow of blood.

4. Don’t forget to apply progressive resistance

For a proper weight training session you have to apply the principle of overload. This simply means you have to increment the workload on a certain muscle for you to stimulate growth of that specific muscle.

If you increase the weight you are lifting progressively, your muscles will naturally adapt and begin to get bigger.

5. Group your muscles

If you have been unable to gain even though you workout then the problem could be lack of split training. Split training is where you try and divide your body muscles into groups.

The easiest and most common split training routine is where you exercise the upper body in one session and then in the other session you exercise the lower body.  You can also use the pull push split training routine. This is where you apply pulling movements (such as rows and curls) in one session and then in the next session you apply pushing motions like the bench press.

Split training allows you to train for two consecutive days or even more because you are not overloading the same type of muscles.

6. Define your goals.

The powerful effect of setting your goals can not be overemphasized. This is because defining your goals will help in boosting your motivation and confidence. Only by knowing what you want can you be able to channel your actions so as to achieve it.

7. Train intensely

For you to succeed during work outs you need to train intensely because you need to follow the number one rule” no pain, no gain”.

People who are working hard to build their muscles know that protein is very essential for their muscle growth. This is especially true if you are weight lifting, because your body needs more protein to aid the recovery and the building of your muscle tissue. To help you in attaining your goal of building your muscles, check out the following sample of a perfect meal plan for building muscle.

Meal 1 – Eat oatmeal or any shredded wheat and pour some milk combined with two to six pieces of eggs. When preparing for the eggs – make use only of half of the egg yolks and eat a few slices of whole grain toast for this meal.

Meal 2 – Drink about eight to twelve ounces of milk paired with one half to one piece of banana. You may also grab a protein drink to sip – just prepare about one to two scoops of protein powder of your choice for your protein drink.

Meal 3 – Make sure to also add lean red meat to your diet. Cook your favorite steak and pair it with either a baked potato or a cup of rice. For your drink, grab a glass of milk – about eight to ten ounces will do.

Meal 4 – Devour up to two cans of tuna and pair it with a slice of whole grain wheat bread. Spread over a non-fat mayonnaise on your toast and eat a piece of banana for your dessert and don’t forget to drink another glass of milk.

Meal 5 – Prepare your favorite pasta meal, which should be about 3 to 4 ounces, and add some lean red meat to it. Eat your favorite salad afterward, and it should be a salad with oil and vinegar dressing. And finally, drink up to ten ounces of milk to finish off your meal.

Meal 6 – Eat more lean red meat or fowl (either chicken or turkey) and some three pieces of baked potatoes. Complete this meal with a serving of mixed vegetables and don’t forget your glass of milk.

If you’ve noticed, the meal plan for building muscle would require that you consume a glass of milk more often. Well, this is for the fact that milk is the number one source of protein and is very important in making your body to become stronger. Remember that the physiological stresses caused by intense weight training could lead to nitrogen loss, and this can only be remedied by consuming protein in every two to three hours in a given day.

Some other sources of protein would include a lead meat, chicken and some dairy products as well as eggs and fish, too. You may also consume a high quality protein supplement if you want to, for as long as they are whey protein or you can just go for a glass of milk with egg. High quality protein supplements are actually being absorbed well by the body and would not take longer to be digested.

The meal plan for building muscle mentioned above is just an example, which means that you may also come up with your own meal plan. But regardless of the kind of meal plan that you plan to follow, just make sure to always eat more protein rich foods. There are no other better nutrients out there that could help to increase muscles in your body than protein.

Health and Fitness are fast one of the priorities in people’s lives. This is mainly due to the availability and cheap prices of junk and fast food, not to mention the fact that more people are classified as overweight, or worse, obese than a decade ago. That is why more and more people are going to the gym or hiring a personal trainer. A good cardiovascular workout will really burn those calories, not to mention give you the energy and endurance to go through your day.

However not everyone has the time, money or energy to get out of their house and go to the gym. In addition, personal trainers ran run up quite a bill. That is why things like workout videos are gaining more popularity these days. With them, you will be able to workout in the comfort of your own home and at any time that you want. Nevertheless, there are so many available in the market that it makes it hard to find a really great workout.

P90X is quite possibly the best all around workout videos that is available out in the market today. It is a series of a dozen of the most ground-breaking, sweat-inducing and muscle-pumping workouts that are intended to help you lose weight and sculpt your body in just three months. One of the best cardio workouts in the series is called the Cardio X.

It is low-impact cardio routine that can be used in different kinds of ways to meet your workout needs. One of the cardio programs in the workout series is the Kenpo X. This workout was specially created to give you a highly intense workout that includes a whole lot of kick and punch arrangements that are targeted to develop and further improve your flexibility, endurance, coordination and even your balance as well. The best thing about the Kenpo X is that it not only helps you keep your body in shape, but it also shows you some truly great moves that you can use to defend yourself in case you need to.

Another great cardiovascular workout is the Plyometrics. It is a workout that gives you over thirty amazing jumping moves. Get ready to go airborne because you will not be spending a whole lot of time on the ground once you start. This workout is also known as jump training and has been confirmed as being able to drastically perk up athletic performance.

Nonetheless, you might not want to focus fully on your endurance, you might want to bulk up your muscles as well. You can use actually use the Cardio X program as a supplement to your typical P90X workout routine for times that you want to burn off some of those extra calories that you consumed. You can also use Cardio X as an alternate workout if you feel that your body needs to take a break from the usual high-impact workouts that you are doing.

All these are available with your P90x workout series. Whatever the reason that you have, doing the Cardio X program makes working out a fun and full-throttle way to have a great fat burning workout. You will be a lean, mean fitness machine in no time.

The progress of medical knowledge over the last century has been astonishing. The most important realization undeniably has been the need for healthy living. This involves having a nourishing diet and a regular exercise routine all through your life that will help you prevent many diseases and problems. Although the discipline is best when started at an early age, it is never too late to change your lifestyle for the better.

Healthy diet for happy living: A nutritious diet is the first step to healthy living. The diet you consume today will show its effects in many of the later years to come. Excessive consumption of a diet rich in fat, carbohydrates, alcohol, etc. does irreparable damage to your body and many cause problems like obesity as well as serious ailments such as cancer, diabetes, heart disease, high blood pressure, high cholesterol going forward. A healthy diet consisting of all essential nutrients namely complex carbohydrates, essential fatty acids, fiber, protein and mineral goes a long way to keep you healthy. This of course does not mean that you cannot cheat or indulge once in a while. You can consult your physician or dietitian to draw a diet chart for you that meets all the nutritional requirements of your body.

Exercise for healthy living: A regular exercise routine goes hand in hand with a balanced diet to help you have a fit body and enjoy a healthy living. Physical exercise helps you control weight, maintain muscle strength, bone density and strengthen your immune system. Your exercise routine should ideally consist of cardiovascular exercises and weight training. There are many alternate forms of exercise like Yoga, Tai Chi and martial arts that have become very popular with people living across the world. You can also consider many sport hobbies like swimming and cycling instead of the regular forms of workouts. It is recommended that you consult a certified personal trainer to design your workout routine after due consideration to your lifestyle and any physical problems that you may have.

If you search for Fat Loss 4 idiots Review in Google, you’ll probably find a heap of web pages telling you different things about this diet plan. Some websites says It is a great weight loss diet program while other people say that they were able to lose some weight but not 9 pounds in 11 days as Fat Loss 4 Idiots Website Claims.

So what is the truth and What is Fat Loss 4 Idiots?

Fat Loss 4 Idiots is a diet plan which helps you lose weight. Have you ever thought about why are you gaining the weight so quickly? Sometimes, you may think that there are lots of people out there who eats more than you do but still they are slim.

Everybody says that you need to cut down on food If you want to lose weight but Food is not the enemy. When we eat something, our brain releases two types of hormones in bloodstream and they control Fat Burning and Fat Storage. The most important thing, these hormones are controlled by the foods we eat.

Fat Loss 4 idiots Diet Plan attacks on the main root of the cause – the food which you intake. This diet plan gives you an on-line menu generator and you need to plug in several foods of your choice to get the meal plan. Though you don’t need to buy any type of expensive foods but ordinary foods does work.

How Fat Loss 4 Idiots Works?

You are getting overweight because you are taking more calories in than you can burn. The excess calories gets stuck in the body in the form of fat. Think about it, you make more money than you can spend, what will happen? You’ll accumulate the excess money in locker or in bank. This same thing applies to Weight Loss. If you can not absorb what you eat, you’ll get fatter and your body is the bank for food. If the metabolism gets slow, you’ll gain weight.

This is the loophole where the Fat Loss 4 Idiots attacks. Fat Loss 4 Idiots diet plan provides you an online menu generator and you need to change your diet according to that plan. You can type in the foods you like and the Menu generator will give a diet plan for 11 days and 4 meals for each day.

The main problem with other diet plans is, you feel hungry. But with Weight Loss 4 Idiots diet plan, you can eat 4 times a day so you get enough calories and won’t starve at any point of the day. After 11 days, you get 3 cheat days when you can eat whatever you want. After that you can start the diet plan again and achieve the weight loss goal you are looking for.

Some People says they didn’t lose as much weight as website claims – What About That?

Check fingers of your hands, are they all same size? No? Then how can you expect same results for everyone in the world. The fact is, everybody lose weight with Fat Loss 4 idiots. Lots of people lose the weight website claims, while other people don’t lose that much weight. It is normal! If you follow the diet plan religiously, you’ll lose enough weight to keep yourself motivated.

Verdict

I hope this Fat Loss 4 Idiots Review was helpful and cleared some of the doubts you had in your mind. This weight loss program focuses on changing your diet which is the main cause of weight gain. Thus this weight loss diet is almost near to perfect.

I’m very impressed with Fat Loss 4 Idiots weight loss program except for the its name. By the name of this weight loss program, It seems that It is for idiots however It means that even If you are a total idiot, you can lose weight for sure. If you still don’t want to try this diet plan when It is backed by 60 days refund policy, you are really not serious about losing weight.

Many women today are looking for easy ways to fit a lower ab workout into their busy days. There are many different kinds of abdominal exercises out there, but how do you know which ones are the best? Men and women’s bodies are very different and so should the workouts used to keep them in shape. If you are a woman seeking to tone and strengthen your abs, then you need to find a lower ab workout designed specifically with women in mind. The following exercises are some good ones to start off with.

1. Abdominal Crunches

Most people are familiar with crunches as a regular part of many lower ab workouts. If you do not perform crunches correctly, however, they may not be effective. In order to perform a perfect crunch, lie on your back with your ankles crossed and your knees bent. You can place your hands together over your chest or behind your head with your elbows straight out to the side. Contract your abdominal muscles as you slowly lift your shoulders off the floor. Be careful not to strain your neck or your back and try to use only your abdominal muscles to lift yourself.

2. V Crunches

A variation on regular crunches, V crunches are just as easy to do at home. Sit yourself on the edge of a chair with your arms at your sides, holding on to the seat of the chair. Keeping your back straight, lean back until your body is at a 45 degree angle (this forms one half of the “V”). Next, contract your abdominal muscles as you lift your legs toward your chest, thus forming the second half of the “V”. Keep your back straight – do not arch it as you lift your legs.

3. Leg Lifts

For this exercise, simply lie flat on the floor with your legs straight and your arms to your sides or under your buttocks. Slowly lift your legs 6-10 inches off the floor, keeping them straight, and hold them there for a few seconds until you feel your abdominal muscles start to shake. Hold this position for as long as you can without straining your neck or back, then repeat as many times as you can. Remember to keep your back flat on the floor and your abdominal muscles contracted.

These three exercises are great additions to any lower ab workout for women. The best part is that they can be done in the privacy of your own home, whenever you want to do them. Come up with a routine that works for you and in less time than you imagine you can achieve toned and strengthened abs.