When it comes to getting ripped, vitamins, minerals and herbs, especially certain ones, can really help you to reach your goal much faster than you ever thought possible. Certain vitamins and minerals really help to shed fat and get you shredded fast. They also help to naturally speed up your metabolism in the long and short term.

Today, we’re going to review some of the vitamins that can help you to get ripped fast!

B Complex Vitamins

B Complex vitamins can make a huge difference when it comes to getting six pack abs and getting ripped fast. B complex vitamins naturally speed up your metabolism and naturally shred fat, which is a huge help when it comes to getting ripped.

There are many vitamins in the B vitamin family, and taking a B complex will help them all to work together and to really have the maximum benefit that you’re looking for! B complex vitamins also have various other benefits for the body and can really be helpful overall, but when it comes to getting a six pack, getting ripped and speeding up your metabolism, they’re really an awesome tool to utilize.

Yohimbe

One particular effective herb that will help you when getting ripped is Yohimbe. Yohimbe is a natural herb which can help you to get more ripped fast and can really make a difference when it comes to getting an amazing and intense workout. However, it’s important to be careful and not always take Yohimbe because Yohimbe can really increase blood pressure in the short term. While it can be very useful, be careful when taking Yohimbe.

Niacin

An amazing tool when it comes to getting ripped and when it comes to bodybuilding in general is Niacin. Niacin, or vitamin B3, is a vitamin which has many beneficial functions for the body, from lowering cholesterol to increasing energy, to helping as a part of a preworkout plan. Niacin also helps to increase human growth hormone. One of the other amazing things it does is it helps you when you’re looking to get ripped. Adding niacin, immediate release as opposed to extended release, to your vitamin supplements and diet can really make a huge difference when it comes to getting ripped fast!

There are many great exercises, great vitamins, herbs and minerals to help you get a six pack fast, and one of the most important keys to getting an amazing six pack is to have the best tools to do so!

Just over a year ago I weighed 110lb! I was a super skinny runt and desperately wanted to gain weight. Then I stumbled upon a weight lifting program and gained 30lb of muscle! Here’s a quick overview of my diet and weight lifting program, which I used to gain over 30lb in 12 weeks:-

You need to eat a lot! You need to be cramming in 6 meals a day and 20 calories per pound of your body weight everyday. You have to eat foods like chicken, tuna, pasta, rice and protein shakes help a lot too. If you want to build muscle and not gain fat, then you can’t eat any carbs within 4 hours before bed time.

To bulk up and pack on the muscle, surprisingly, your weight lifting program must consist of a lot of rest! Sleep is one of the keys if you want to build muscle because you don’t actually build muscle while you’re training – only while you’re resting. You should aim to get at least 8 hours a night and an extra hour during the day would be a big bonus too. Growth hormone is secreted from your pituitary gland while you sleep which is a key point to remember if you want to bulk up.

Get yourself to the gym and pump it out for an hour three times a week. Don’t over do it though. If you over-train you’ll not gain weight in a healthy way. Your muscles will actually become weaker because they’ve been worked too much and you’ll become run down and won’t really build muscle, you’ll just gain a lot of fat. Do 6 sets of 8 reps per exercise only once per week and only work each muscle group once per week. By the last rep of every exercise you should be really busting a gut.

Use this rough diet and weight lifting program and you’ll build muscle in no time at all!

Bodybuilding or gaining muscle is not only for men but also for women. That is the reason why I have compiled 7 powerful tips that surely helps any female who wants to build muscle. It is also important to do all the exercises in proper form to avoid injuries. So it is highly advisable to learn proper form before attempting any workouts. Also warm ups are very important before starting your actual workouts. Never avoid warm up sets, these are very crucial to avoid the risk of injury.

Building muscles also helps women to burn fat easily. More muscles equals to fast metabolism and fast metabolism leads to easy fat loss. Building muscles also helps a woman later in life when she becomes more susceptible to bone diseases such as osteoporosis.

So here are 7 powerful female muscle building tips

1. Pay attention to nutrition very well. It is the fuel for muscles. Without proper nutrition it is not possible to build muscles. Two important meals to consider are pre workout and post workout meals. Pre workout meal should be taken 60 minutes before the workout and the post workout meal should be taken right after workout or it should never go beyond 90 minutes. Both pre and post workout meals should contain high quality proteins and carbohydrates.

2. Avoid over training at any cost. Over training will only lead to muscle loss, not muscle gains. Never workout for more than one hour (45 minutes is optimal). In case of bodybuilding more is not good. So your workouts should only be about 45 minutes.

3. Do not do high reps. Doing high reps will result in more of a cardio like workout and not muscle building workout. You repetition range should be between 8-12 reps for each set. Try to do an extra rep or increase weight if you feel the workout is not challenging.

4. This will also helps when you hit a plateau. If you come to a plateau, make your workout more challenging by either increasing the weight or changing the workout plans.

5. Get enough rest for your muscle recovery. Your muscles will grow at rest, not when you are working it. So it is very crucial to give enough rest to grow muscles. So only train each body part once a week.

6. When training with weights, women can change their entire figure and can become more beautiful than they could. If you cannot believe take a look at this incredible female muscle transformation.

7. The last tip I have to give is, do not shy away from weights. Women have a wrong impression that weight training will bulk them with huge muscles. This is not true because women have less amount of testosterone, which makes men bulk up. The pictures of huge muscle women you see in magazines takes high amount of steroids and that is what helps them to build incredible muscles. But a natural female bodybuilder do not have to worry about this.

A six pack abs diet is essential if you ever want to see yourself with rock hard abs. In fact, a diet is possibly the main reason as to why many people will never be able to obtain a ripped six pack. No amount of hard training will ever make up for a poor diet. However, if you follow a six pack abs diet and combine it with a form of high intensity cardio, obtaining rock hard abs will soon be a reality. There are a few things to know about a diet for six pack abs:

* It is important to note that eating fats will not make you fat! Eating healthy fats from the right types of foods is crucial to maintaining a healthy body. Such healthy fats include fish, steak, nuts, olive oil and natural peanut butter.

* Avoid any type of starvation diet or diets that cut out an entire food group (protein, carbs or fat). These types of diets are very unhealthy and will always fail.

* Lean protein is key in creating a six pack abs diet. It is important to have some source of protein at every meal. Optimally, you should aim for somewhere around one gram of protein per pound of body weight every day. For example, a 190-pound person should consume 190 grams of protein daily.

* Drink a lot of water. 1 to 1.5 gallons of water each day will immensely help you reach your goals.

* It is beneficial to break up your meals and spread them out throughout the day. This should set you at 5 to 6 small meals each day.

It is not just about building mass. You also want a beautiful, sculpted body. Effective ways to build lean muscle mass need not be complicated. The key is to stick with the basics, to avoid overwhelm and what is known as paralysis by analysis.

First, if you want to build lean muscle mass, you should not be afraid to put on some weight. Yes, this may appear to be going against the grain. But you should know that muscle is heavier than weight, and if you are going to gain muscle then you will gain weight.

This article assumes that you utilize or plan to utilize weight training to achieve your mass gaining goals. Here are some tips to build lean muscle mass, whether your goal is to bulk up and/or lose fat:

1. Use compound exercises. This is a tip you will hear over and over again if you hang out at a gym or around experienced lifters. Compound, multi-joint exercises are what builds quality mass. Compound exercises include bench presses, dead lifts, bent over row, squats, shoulder press, barbell curls, and pull ups among others.

2. Don’t train for a marathon. Don’t spend hours on the treadmill. While women tend to spend too much time and energy on aerobic exercises, men spend too little. Utilize anaerobic techniques while performing aerobic routines. This means, for example, upping the speed of the treadmill to a sprint or near sprint for a few seconds and then taking an active rest (walk) and then repeating. Keep varying the speeds and times to avoid boredom.

3. Doing aerobic routines after weight training. If you do aerobic exercises before weight training you will not have enough energy to put in the intensity required for muscle-building when you get to the weights. Also, weight training speeds up your metabolism. Use aerobic routines to burn off extra calories after weight training. Skinny people, this tip is not for you – you may have to skip aerobics altogether in the beginning.

4. Get the Zs. Yes, sleep is of tremendous importance to fitness and muscle gain. This is perhaps the most overlooked aspect of muscle building. Not getting enough of it will make you generally tired and lacking in energy needed for intensive mass-building workouts. You also need sleep for recovery from intense weight training and recuperation which is vital to the building of lean mass. If you want to build lean mass, you should ensure that you are getting adequate, restful sleep.

5. Use free weights. Machines are best left for adding detail to what you have already built, or going beyond your comfort level. For example, after completing your working sets of barbell or dumbbell shoulder presses, you can finish off with, say, two sets of smith machine shoulder presses to really hammer those shoulders. But the core of you lean mass training routine should be composed of free weights.

I have repeatedly wondered why whenever we talk about muscles; we robotically shift our focus of attention towards men. Maybe it has got something to do with the age old phenomena of strength that we all still harbor. That said, it is really vital to understand that to build muscles, women should follow some well guided tips or workouts which can guarantee results along with safety. So here, I have managed to combine some of the best muscle building tips for women;

1. One thing is absolutely guaranteed; when you work out in the right way; your muscles will eventually start looking a little bit more toned as when they burn, they gain resistance.

2. It has been long known now that squatting and other toning exercises like bench press are some of the best muscle building workouts for women. They should more often than not form a very considerable part of any regimen in order to build strength along with muscle of course.

3. Experts recommend a minimum of three days should be set aside to carry out weight lifting devotedly. But if you are comparatively new at this, then once a week should be sufficient. Gradually you can build your stamina to take it up to the desired limit.

4. The impact of both the cardiovascular workouts, like running and biking; and strength training cannot be denied and it is the right combination of the both which can assure the success of your ultimate goal.

5. One of the best muscle building tips for women would be to never undermine the importance of eating a balanced diet. There is a healthy minimum amount of calories that should be taken regularly in order to save you from losing your weight drastically. For that, women should be conversant with how to use a BMR calculator; which tells you the exact number of calories that are required by a human body in order to function well.

6. Carbohydrates act as fuel for our body and it is never recommended to stop eating every sort of carbohydrates all at once. Good carbs are always encouraged especially when the focus is upon building muscles. For a healthy body it is good to get at least two grams of carbs per every pound of our weight, on a daily basis.

7. At least 10 grams of protein consumed less than an hour before training would definitely help with your efforts of building up muscles. Some sort of protein intake after the work out session can also work wonders.

Well, we should also keep in mind that genes also play an important role as if we are not meant to have a certain figure, we won’t have that no matter how much we endeavor. Last but definitely not the least; these muscle building tips can help only when women are sure of the fact that they can carry out whatever they have set their minds to. Practical goals, which can easily be accomplished, should be set and then every effort should be made to achieve them in reality. If a woman follows the above mentioned muscle building tips for her; getting well toned muscles will no longer be a distant dream!

When it comes to reaching your goals of shaping up and building those muscles, your top means should be safe yet intense and utmost workout paired with a balanced muscle building diet.

There can be times however when I may seem as if your basic efforts are giving you a plateau of results regarding your muscle growth endeavor. These would be the moments when you are most likely to consider going for muscle building supplements.

However, before you commit to getting these substances into your body, it will be smart to weigh the pros and cons of taking supplements.

PROS

Stimulates release of individual hormones needed for muscle growth. Muscle supplements are laid to you and are designed and formulated to boost and help with the release of specific hormones which does for building your muscles. Also, in comparison to the medieval formulations, when these supplements are taken in supervised and advised amounts, their effect is kept in the normal range and so they are so much safer.

Stimulate fat loss. Present supplements have varieties which help in shedding unwanted fat layers which hide the products of strenuous muscle building workouts. This way, the muscles built come to surface and thus are more visible.

Stimulate the absorption of essential nutrients in food and other supplements (if any,) taken in. By a certain physiologic pathway, some muscle building supplements increase the rate at which nutrients and substances which are essential for muscle building, as derived from food and supplements, are taken in and absorbed by the body. Thus, making you get most out of what your have taken in, which are bound to complement your muscle building routines.

CONS

Costly. One main issue about supplements is that they can cost you a fortune especially when you get to take more than a single type of supplement. Also, the costs are weighing down if you figure there is by no means any reason for you to stop taking them.

There are just so many supplements out there. One way to ensure that you get most from any supplement you will take is to find one which will best suit you and your body’s demands. So basically, you would have to come up with ways to go past the advertisements and see for yourself, with the help of a reliable fitness professional the supplement/s that will work for you at your present case.

You can expect any side effects. Like any other pill or medicine you may take, you can expect to experience the intervention of side effects sometime after you started taking any muscle supplements. You may want to check with a professional or your doctor to keep yourself safe.

There goes your list of the basic pros and cons of taking muscle building supplements. Be sure to weigh these few things and find some reliable help that will give you the best results that goes after your body’s need and coping mechanism. These will not only assure your health’s safety but will also pave way to utmost results at your muscle building endeavor.

Though getting six packs abs is not easy, but it is not impossible. A proper diet and a proper exercise regime play a crucial role in achieving great results. To achieve properly toned abs, one has to work hard. It is not at all difficult, if one is able to get the proper guidance. Firstly, you need to understand your body structure before starting with the exercises. For perfect six pack abs, the target must be the abdominal muscles. Always keep in mind the areas, where you think extra work out is required. Then the proper exercise schedule is to be prepared according to one’s stamina. Always start with light exercises and gradually increase the load.

You should bear some important points in your mind before starting with your work-out schedule. They are as follows:

1. First of all, keep in mind that perfect six pack abs don’t only mean toned abdominal muscles. If you have accumulated extra fats around your various body parts for e.g. waist, thighs, arms etc, then you have to get rid of all the extra fat. So for removing this extra fat from your body, various exercises like running, jogging, cycling, swimming and aerobics can help you out. Also, you can try out various cardio exercises. This is very important step as you cannot even think of six packs abs unless you have a toned body. In case, you are fit and do not possess any extra fat, move on to step 2.

2. Diet plays an equally important role. For achieving perfect six packs your diet needs to be monitored. Try to know the mineral content of the food you eat and eat only that much, which is essential for your body. Do not go on dieting as it can cause weakness. Small but regular meals are recommended. Your meal should contain carbohydrates, fats, proteins in just the perfect amount. Prepare a proper diet chart for this purpose. It is necessary for maintaining good metabolism rate of the body.

3. Now prepare a schedule for your exercises. While deciding the exercises, keep in mind the stamina of your body. You should never force your body to do those exercises which it cannot tolerate. Do not over exert yourself.

4. Exercises that are essential for getting ripped and toned six packs abs are as follows:

a.) Crunches

b.) Squatting

c.) Core workouts- It includes reverse crunches, ball crunches etc

d.) Medicine ball extension of legs, squeezes and sit, lift and squeeze ball, lunge medicine ball.

e.) Balancing abs twist and bridging with legs.

Pushups, jogging, boxing, yoga, Pilate and stretching are also very effective exercises for reducing excessive fats.

5. Lastly, keep in mind that it is not necessary to exercise for hours a day. Experts recommend 20-30 minutes workout, perfect diet, proper sleep and rest are the keys to get instant result.

1) Professional Gym Is Better Than Home Gym

I think some of you may already have a fully equipped home gym. A home gym is OK. However, if you need to make a major progress in your training, a home gym won’t be adequate. It is extremely difficult to reach the limit of your capacity without the mood and motivation from your peers. A group of people who share the same goals can provide you with encouragement that will push you to the fullest intensity. You will get this kind of mood, motivation, and encouragement only at a professional gym.

At the gym, you should concentrate on your daily workout routine and avoid getting distracted by engaging in a lengthy conversation. Spending too much time doing something other than your workout routine will ruin your long-term plan. The presence of bigger guys around you will give you more motivation to reach your goal.

2) Focus on One Muscle Group a Week

Experienced bodybuilders always advise newcomers to concentrate on one muscle group per week. A complete chest training routine will also affect your triceps and shoulders. Likewise, a thorough workout on your biceps will also hit your shoulders.

3) Right Diet

If you seriously want to build muscle mass, you must never neglect proper diet. Fresh natural foods and a lot of protein will improve your muscle mass. Your attempt to achieve a muscular body will be in vain if you don’t eat more nutrients and fewer calories. You may need to eat 6-8 meals a day to keep constant flows of amino acids and maintain the sugar level in your blood. Quick muscle gain requires healthy eating.

Are you a smaller person who wants to put on muscle mass but you do not have the money of the time to Join a gym? Not to worry, in this article I will tell about my muscle building exercises you can do without weights. This program is for people who do not have two or three hours a night to spend at the gym.

The economy is bad, mortgage payments are due, car payments are due, food bills, the last thing you need to do is add a gym bill. If you have an half an hour and you have a local park near your home or work you have everything you will need to do these muscle-building exercises.

Before you begin any workout you should be sure to stretch, and warm up, you want to be sure to get the heart rate up and the blood pumping for a more effective workout. If you are not sure where you are on the health meter, you should check with your doctor before starting any new workout program. The last thing you will need is to hurt yourself and be laid up .With that aside it is time to get fit.

A few of the exercises I would recommend is the push up first with hands in normal position, then with the hands wide, and then with the hands close. It is great for the chest and triceps. If you want to make it, more difficult you can always use a chair to elevate the legs.

Another great muscle building exercise is the pull up. They even sale pull up bars you can use in your doorway. Again first start with hands in normal position, and then move them to a wider position. This exercise is great for the shoulders and back.

Them there is the abs sit ups, crunches; you can even use your pull up bar hold it and try to hold your legs out at a 90-degree angle. Then try lying on your back with your legs elevated and sit up. V- arms stretched over your head, and legs straight then raise your arms and legs at the same time forming a V-shape, it is great for the stomach.

For biceps, you can use resistance bands they are very inexpensive and they work great build large better shape biceps. You can use them for a number of different muscle building exercises.