The increase in muscle mass is nothing more than an adaptation of the body to a stimulus. When you stress the muscles, they adapt to the stimulus received by growing a little stronger and larger. This mechanism is a very simple process of physical adaptation.

However, it can only work when you have enough time to recover. The most common mistake among those who practice bodybuilding is that they work out too frequently, and don’t leave enough time for recovery. For this reason, even though they spend a lot of energy in training, their muscles do not begin the process of growth.

Also long workouts are counterproductive, because beyond a certain point the body begins to catabolize muscles (destroys them for energy), so you will have the opposite results. This will keep you in a constant state of overtraining, without making any progress, despite your enormous efforts and sacrifices. As you can see, it’s absolutely essential to take at least a 24-hour break between your workouts.

Another thing you should keep in mind is that if you don’t follow the right diet, your results will be rather disappointing.

Those who train with weights need a much higher protein intake compared to those who do not train. It is estimated that you need about 2 grams of protein per kilogram of body weight, so a person weighing 80 kg should take about 160 grams of proteins. Most of these can be consumed in the form of red and white meats, fish, eggs and cheese. Even vegetables and grains can provide you with protein, but it will be of low biological value. If you can’t eat enough protein containing foods, then it would be a good idea to take protein supplements.

A mixture of whey protein and casein seems to bring the best results concerning the maintenance and augmentation of muscle mass even during sleep. In the first hours of sleep, the body secretes growth hormone, which helps preserve our muscles, but over the next hours our body enters the dangerous state of catabolism, which leads to the break down of muscles.

Taking this mixture just before bedtime, will prevent possible muscle breakdown, leaving you in a positive nitrogen balance during the hours of forced fasting. Casein will also produce an anti-catabolic effect for about 4 – 6 hours, after it enter into the bloodstream. That’s why many bodybuilders interrupt their sleep in order to eat a good amount of whey proteins, casein and egg proteins.

We have seen bodybuilders. They have lean muscles; flat tummies, bulging biceps and thighs, and their bodies have not races of fats. They are the best example of a person who doesn’t have to worry about being overweight or obese. They possess bodies that most of us envy. So how can you have a beautiful body like theirs? You can start by reading about bodybuilding fat loss tips.

Do you want to have firm, lean muscles? Do you often envy bodybuilders who have no trace of excess pounds in their bodies? Do you want to have muscular arms and legs and a narrow waist? If yes, read on and bear in mind these bodybuilding fat loss tips:

Workout with weights

Some exercises out there make use of rigorous body movements that will leave you breathless and tired. With bodybuilding, you get to burn those fats by training with weights. They make use of weight lifting machines that guarantee to help you burn calories and tone your muscles. You can start by lifting lighter weights to firm your arms and legs then move on to heavier ones once your body is able to adjust to your new workout.

Drink lots of water everyday

Water is one of the basic needs of the body. It plays an important role in losing weight and having a healthy body. It provides oxygen which helps burn fats faster and keeps the body’s metabolic rate going. In addition, drinking plain water is the best way to energize and rejuvenate the body. The next time you feel thirsty after a heavy exercise; drink a bottle of water instead of having a soda, soft drinks, coffee or other caffeinated drinks. Water also detoxifies your body and removes toxins that can harm your total wellness.

Eat protein-rich foods

Do you wonder how bodybuilders are able to have muscular bodies? The answer is protein. Try eating foods rich in protein to produce leaner and firmer muscles. Avoid those which are high in fats and carbohydrates. It will also help if you eat six smaller meals per day instead of having three big ones. This minimizes food cravings and keep you feeling full the whole day.

If you dream of having a body similar to those of bodybuilders, now is the time to make it come true. Just remember to follow these bodybuilding fat loss tips and you are on the right track. Start by training with weights, drinking plenty of water, and eating food rich in protein. Hiring a trainer is also a good idea if you are a beginner. By following these simple tips, you are on your way of having a toned, firm, strong, and beautiful body.

If you have been moving from one diet to another as well as from one weight loss product to another without any positive results then this is just what you need. A deep look into reality and you will be a long way into losing weight. The first reality check that I need to give you is concerning the amount of time it takes to loose weight. If you think you can loose all your excess weight in just one month, then you might as well get on top of the empire state building and fly away.

The fact is, you didn’t gain an extra 100 pounds in a matter of a few weeks, how then is it that you wan to loose the same amount of pounds in an even lesser period of time? If you want to loose weight healthily, then you need to give your body time to gradually shed off this weight. That is the only way that you can loose all that extra fat and remain healthy at the end of it all.

Secondly, none of the products in the market will yield you lasting effects. What you need to deal with is the root cause as to why you’re packing extra pounds in all the wrong places. You might probably have an eating disorder it may be due to your genetic make up or just due to poor eating eating disorders. You need to know the cause first and then tackle the problem from an informed point of view. So here is what you can do in order for you to loose weight the healthy way.

Reduce Your Calorie Intake

Come up with a plan that will ensure your body gets all the nutrients it need and gets them in the right quantity. You should eat between 5-8 balanced whole meals in a day. Proteins should be plentiful to provide your body with the necessary building blocks needed for it to build more muscles. It is these muscles that will be used in the burning of fats. However, you should stick to lean sources of protein such as lean red meat cut and low fat dairy products. Carbohydrates also are important especially since you will need to work out in order for you to burn fat. Limit the amount of fats and ensure that you don’t leave out the vitamins and minerals.

Training

there is no way your body will loose fat fast if all you do is just sit around doing nothing the whole day. Cardio is known to increase the metabolism of a person and at the same time promote the health of the heart. You should do cardio early in the morning and on an empty stomach. Remain at the fat burning zone for a minimum of 20 minutes. Do this about 3 times every week. Weight training also helps in the building of muscles and the burning of fat stored in the body.

Be consistent in both your nutrition and training so that the weight doesn’t all come back.

Tests have proven that for athletes to build muscle, protein and muscle building go hand in hand. For anyone who wants to increase muscle mass and places a great emphasis on physical strength, dietary protein is in fact one of the most important nutrients. Lack of protein will have a negative result, even if other important elements are being provided in food intake, as per requirements.

Protein actually consists of 20 different types of amino acids, which are like building blocks of proteins. Protein products, when eaten and digested in our body, our body beings utilizing them for about an infinite number of processes, using amino acids in proteins to perform all necessary functions, especially to the increase the muscles, maintain and repair the muscle tissues. I just mentioned above how muscle related processes can not be simply carried out effectively in protein deficiency. It has a dual function in our body to build muscle and burn fat. In addition, protein provides our body with high energy levels against fatigue resistance. These two factors, building muscle and burning fat, together ensure the results, that most people are blindly after today, without much knowledge of actually how to achieve these objectives.

Next to only water, Protein is the most abundantly available element in our body, and all cells depend on it for the required strength. In addition to water, protein is the most common element in each of the trillions of cells inside our body. Protein is required to produce healthy blood cells, enzymes necessary and carry out appropriate functions of our immune system. Most importantly, it is responsible for growth and repair of damaged muscle tissues. The role of proteins in our body is very similar to that of fuel in the car, bricks in a house, and of any raw materials and resources necessary to get a finished product.

The warmer months are almost on us and it is time to start getting trim and proper for the sun drenched days ahead. It is about this time that people start heading to the gym and start doing long grinding cardio workouts. But what you may not know is that long cardio workouts are not necessarily the best use of your time.

Long-duration cardio has a number of disadvantages. Firstly, you are subjecting your body to stress for long period of time and this can lead to stress related injuries. Secondly, in order to exercise for such a long period you have to keep the intensity low. This means that getting any results from your workouts can be slow and often, they don’t materialize at all.

High-intensity cardio focuses on doing more in less time. This means that you can achieve your fitness results more quicker. And in our busy lives, how doesn’t want to be able to achieve better fitness results faster? High-intensity focuses on doing short-distance at bursts of near-maximal effort. You then catch your breath and start again. You will find that you will be exhausted in a shorter period of time and you will getter fitter quicker in the weeks and months ahead.

Examples of High-Intensity Cardio

Cycling: do a light warm up of 3 minutes to start. Then do 12 second sets as fast as you can followed by 10 seconds of going slow. Finish with a 3 minute cool down.

Sprints: do a light warm up for 5 minutes. Sprint 30 meters and rest 30 seconds. Repeat for 10 sets. Have a rest then repeat for two blocks of 10 sets. Increase the speed and distance as you get fitter.

Skipping: warm up for 3 minutes. Do as many skips as you can for 1 minute and then rest for thirty seconds. Rest for 1 minute and then repeat 15 times.

Bodybuilding is becoming a popular sport, especially among women. In the past, a sexy figure meant a woman had a skinny, waif-like physique like you see displayed by fashion models. But, as more women are getting into health and fitness, the desire for thin figures have changed to more wanting strong, sexy curves. The best way to build a strong body is with bodybuilding.

It’s important to know that bodybuilding is a demanding sport. If you are looking to get into bodybuilding as a regular practice, be prepared to workout hard and often. There are muscle building workouts that, if worked properly, can give you that fit body you want. To achieve a proportioned body, you’ll want to schedule weekly exercises specifically targeted to your upper and lower body parts.

Upper Body

A woman’s upper body compliments here shape. One of the best exercises for a women upper body is lateral raises. This makes the main section of the back look more defined. When performing this exercise, be sure to keep your abs strong and focus on using proper form. Slow and controlled movements challenge the back, so to increase the tension attempt to hold on to the weight steady when exerting effort on the contracting movement as you lift the weight up and down.

When designing an effective workout program, women should not forget the chest area. A chest that’s firm ensures a well-proportioned upper body. There are two main sections of the chest muscle one the pectoralis minor and the pectoralis major. The chest press and chest fly are the most common chest exercises performed by women that target this muscle group. To give an example of the chest press, the trainee begins by pushing the weight away from the chest, straight out and in front of the body. Conversely, the chest fly starts with the arms extended as they are brought together in front of the chest and back to the extended position.

Lower Body

Working out the lower body ensures tight and firm legs and buttocks. The squat and deadlift are the two best muscle building workouts for a woman’s lower body. Deadlifts tone your legs and back creating an overall toned effect from behind. When performing deadlifts, hold the weight bar or dumb bell your hand and bend over to touch your lower leg. For those with weak backs, you can bend the knees a bit more to relieve pressure from the back. Begin by pulling the weight up as you focus on the area underneath the buttocks and back of the legs. Stop for a minute while you squeeze, then bring the weight back down. Repeat.

Squats are popular compound exercises for the lower body like the deadlift. It’s known that squats help to build muscles everywhere on the body. Squats can be performed with dumb bells, a weight bar, or smith machine. You should know that squatting is challenging as it puts major stress on the entire body. In order to gain muscle in the legs, especially for women, it’s advised that you squat heavy and deep but never sacrifice form for more weight. Remember, your mission is to gain muscular overload, while controlling the squat as you move up and down.

When exercising to build muscle, be sure to focus on proper form. Try not to lift too quickly, but use slow controlled movements. Consistency in your training will enable you to see results quickly. As with any sport, tracking your progress closely provides a road map for success.

You may be surprised to learn that nutritional supplements vary significantly in quality and effectiveness. Even products with the same brand name may have very different results varying from some positive effects to no effect or, in some cases, harmful effects.

Formulations are often thrown together using ingredients which have had lots of media attention, in an attempt to fill a demand and make some money at your expense. No thought goes into what nutrients are combined with what minerals or what enzymes.

The fact is, you can’t simply cram a bunch of popular, high profile nutrients together in a pill and expect them to be of any benefit to your health. Without proper formulation, supplements will not have the nutritional cofactors and phytonutrients your body requires. As a result, your body will not recognize and absorb the nutrients and they will (hopefully) pass through your system with no benefit. I say hopefully because, in some instances, they will actually do more harm than good.

Now you are thinking, “How can nutritional supplements harm me?” Read on and I will explain.

To ensure nutrition is delivered to the cells of your body, it is necessary that each nutritional supplement contains a formulation specifically matched with quality whole food ingredients. In other words, each product contains the necessary enzymes, minerals and co-factors in the exact balance that is found in nature.

This “delivery system” should:

• Deliver the nutrients to the blood stream quickly,
• Ensure the highest absorption possible,
• Provide minerals and co-factors which promote optimum enzyme activity,
• Guarantee that the nutrients are delivered to the cells of your body and
• Support your body’s natural absorption processes.

What happens if the supplements I take do not have a delivery system?

Coordinated enzymes and minerals must be present for nutrients to reach the cells of your body. As a result, certain minerals and co-factors are required in order for enzyme activity to occur. If they are not available, enzyme activity “robs” your body’s nutrient stores to make up the shortfall. Over a long period of time your health may suffer and in some cases, the effects may be irreversible.

What is meant by the term “cellular nutrition”? Do the cells in my body actually eat?

Yes! In a manner of speaking, they do eat.

In 1942, the nutritionist Victor Lindlahr published “You Are What You Eat: how to win and keep health with diet”. (The phrase is actually much older but it appears that this publication is what brought it into the public consciousness) Since that time we have been obsessed with the notion that if we eat a well balanced diet we will ensure good heath and vitality.

However, in recent history, nutritionists have discovered that it is not necessarily the nutrition we consume but the nutrition that is delivered to and absorbed by our cells that determines our health. This is why it’s important to ensure that each cell not only receives the nutrients it needs but receives it in a format that is recognizable and easy to absorb (eat).

What can stop supplements from reaching my cells?

If a nutritional supplement does not have the right molecular structure they may not be able to make the journey through the stomach and into the blood stream.

Sometimes this can be a good thing. “Vitamin C from ascorbic acid” (have you seen this phrase on labels?), for example, contains only a fraction of the whole vitamin C. If this fractionated nutrient were to get through, the rest of the co-factors would have to be obtained so that it can be utilized. This “robs” your body of vital reserves and may result in unfavorable health conditions in the future.

What happens when vitamins and minerals are not absorbed?

When vitamins, minerals and herbs are not absorbed they can get into areas of your body where their presence will cause problems. Iron in your liver, for example, can cause liver damage because your body is unable to dispose of it. Other vitamins and minerals, especially vitamins A, D, E and K can cause similar problems in other organs.

So, to answer the question posed at the beginning of this article…

… Are Nutritional Supplements a Waste of Money?

They can be if they do not include a strategy that ensures Cellular Nutrition Guaranteed but ….

If your supplements incorporate a good strategy for Cellular Delivery along with:

• 100% all-natural raw materials that Obey the Laws of Nature,
• Nutrition that fulfill your body’s needs not market trends,
• A holistic formulation that does not interrupt or interfere with the harmony and balance of the natural functioning of your body and
• Nutrition from whole food complexes (example: whole food vitamin) not fractionated or synthetic sources,

You will be surprised at the fantastic results you can achieve.

“Guaranteed Cellular Delivery” – What a concept!

For best results, Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to train your abdominal muscles. The World Health Organization has reported that globally, there are more than 300 million obese people. The best way to lose belly fat and get those six-pack abs is through proper diet and exercise. Remember, you are not going to reduce fat content without body stretching or a lot of abdominal work. Great care and excellent techniques are required to strengthen the abdominal muscles.

Proper diet is focused on natural food intake. Junk food tickles the palate but are difficult to digest and largely responsible for body fat. Cardiovascular exercise is another way to loss body fat. For your abdominal muscles to show, you have to shed the fat that lies on top. The very deepest layer is the transversus abdominis, which acts as the body’s girdle, providing support and stability and plays a critical role in exhalation. The best way to lose belly fat and get those six-pack abs is through proper diet and exercise. Abdominal muscles respond in the same way as other muscle groups.

ABS WORKOUT

Cardiovascular exercise is another way to loss body fat. Remember, you are not going to reduce fat content without body stretching or a lot of abdominal work. In the food pyramid, fruits and vegetables are given a large proportion in nutrition. Since there are different exercises to suit the needs of different people, it is best to consult a physical fitness authority. There are different abs preparation and abs training techniques that will help achieve washboard abs. Have you dreamed of wearing two piece bikini or swim trunks? Most men and women aspire for a flat belly or six-pack abs but this will remain an aspiration unless something is done to achieve it.

EXERCISE ROUTINES

Abs exercise routines comes to mind in particular. When we think about getting our bodies into shape, most specially reducing belly fat, trimming those muscles and getting the six packs the first thing that comes to our mind is probably to do some exercises. Aside from making it into routine, the best way to strengthen your abdominal muscles is to vary the exercises that you perform.

EXERCISES YOU CAN DO AT HOME

Abs Crunch on an Exercise Ball.
Vertical Leg Crunch.
Long Arm Crunch.
Oblique Crunch.
Plank (Hover) Exercise.
Half Curl.

By encouraging people to adopt a program of right diet, exercise program and supplement, anyone can finally achieved their weight loss goal. For more information click on the link below.

Everyone wants more results in less time, especially when it comes to fat loss.

When it comes to a dumbbell workout for fat loss, is it possible to lose fat at a fast rate?

Absolutely.

If you want to spend less time working out, but you still want to achieve maximum fast loss results, then all you have to do is follow these simple training principles I am about to share with you.

Use the Best Exercises

If you want to lose fat at warp speed, then you absolutely must use the best exercises. By far the best exercises are big, compound movements that use a lot of muscle mass at one time . The best dumbbell exercises include squats, lunges, deadlifts, chest and shoulder presses, rows, and other total body exercises. Make sure you note this fact: all of those exercises have several variations of their own.

In addition to those dumbbell exercises, you should also incorporate the following bodyweight exercises as well : push-ups, inverted rows, jump lunges and squats, parallel bar dips, chin-ups, bear crawls, burpees, and sprints. Those exercises will recruit a lot of muscle mass, and they train your body in a way that dumbbells cannot. When you perform most dumbbell exercises, your body is stationary while you move the dumbbells through space.

When you perform bodyweight exercises, you are moving your body through space. This difference is important for developing functional strength but also for burning body fat at a fast rate. Push-ups, dips, and pull-ups are difficult to perform because they require the use of a lot of muscle. Make sure you include those exercises.

Perform Your Workouts in Circuit Fashion

Circuit training is the ultimate way to get more results in less time. To perform a circuit you will perform a set of each exercise before repeating the first exercise again. Not only will using circuits allow you to finish your workout quicker, but it is a very powerful technique for burning a lot of calories during the workout, and your metabolism will be elevated for up to 36 hours after the workout is completed.

The best way to organize a circuit is to use one of each of the following exercises:

• An Upper Body Pull (example: dumbbell row, chin-up)
• An Upper Body Push (example: dumbbell floor press, push-up)
• A Lower Body Exercise (example: dumbbell front squat, jump lunges)
• You can also include a core/abdominal exercise (example: inch worm, reverse crunches) or a total body exercise (example: burpees, dumbbell snatch).

You will perform a set of each exercise before you repeat the first one again.

Dumbbell Workout for Fat Loss: Workout One

• Dumbbell Renegade Row x 6 each side
• Dumbbell One Arm Floor Press x 6 each sie
• Dumbbell Bulgarian Split Squat x 6 each side
• One Arm Dumbbell Snatch x 6 each side

Perform each exercise for the prescribed number of repetitions, and complete as many circuits as possible in 15-30 minutes.

Dumbbell Workout for Fat Loss: Workout Two

• Two Point Dumbbell Row with Palms Up Grip x 12 each side
• Standing Dumbbell Overhead Press x 12
• Dumbbell Front Squat x 12
• Burpees x 10 – 20

Once again, perform each exercise for the prescribed number of repetitions and complete as many circuits as possible in 15-30 minutes.

Healthy diet fitness is essential if you are trying to get into shape. Before you start doing any type of exercise program, you should schedule an appointment with your doctor. Discuss your health diet fitness goals, and ask for guidance in coming up with an effective exercise routine. It is important that you start slow and work your way into longer and harder work out sessions. You can hurt your body if you push yourself too hard in the beginning. You are also less likely to stick with the exercise routine if you push too hard in the beginning.

The best health diet fitness tip I can give you is to get yourself moving. It doesn’t matter what type of exercise you get as long as you get some. In fact, the more you like the activity, the more likely you are to stick with the exercise routine. Choose several types of exercise you enjoy doing so you can alternate between them. This will keep you from getting bored with the some routine every day. Make exercising fun rather than something you dread and avoid.

You are going to have to make time for health diet fitness to work for you. We all have busy lifestyles, but if you have time to watch TV then you have time to exercise. Try to do it right after work if you are going to be exercising outside of your home. This is because most people aren’t motivated to venture back out once they have come home in the evening. Schedule your health diet fitness routine into your daily schedule and do not use that block of time for anything less than an emergency.

If you are planning to work out at the gym or at home, make sure you understand the correct way to do the exercises. For health diet fitness, you need to do each one properly. Failure to do so can result in the exercises not working for you to get into shape or lose weight. This can also result in your causing injuries to your body. Know your physical limits. If an exercise calls for touching the floor and you can only reach your ankles then do the best you can. Make it a goal to be able to reach the floor in the future and continue to do the very best you can.

Make sure you take time to warm up and cool down regardless of the health diet fitness program you are involved in. You need to give your muscles a chance to stretch before and after you exercise. Never skip warming up or cooling down or you can cause severe injury to your body. You will also find your muscles ache more the next day because they have tightened up.

Health diet fitness involves making sure the exercise routines you participate in are approved by your doctor as well as fit with your physical capabilities. You didn’t get out of shape overnight so don’t anticipate getting back into shape that quickly. Make sure you make time to participate in your health diet fitness routine that you have chosen. Challenge yourself to stay committed to the time you have set aside for exercise. You will start to feel better after just a few weeks of doing so.