Archive for September, 2011

Lukáš Osladil

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Everyone has to start out somewhere right? When I was learning how to lift weights as a beginner, I had to look to a lot of different people for ideas.

I went to Gyms, and I read books. I also had a personal trainer to help. One thing you do learn is that people do have different philosophies and you may find different view points.

Even so, there are a few things that I have found that were mostly consistent with training in order to build muscle and get a fit body.

Here are a few of those “golden nuggets” that I came across.

 

3 Basic Bodybuilding Rules for Starters

There are many recommended ways that beginners in muscle building can grow their muscles quickly. But, all the methods being taught today can actually be deduced to simpler terms because most of them talk about the same thing. Their only difference is that they are presented in various ways. Here are three simple rules that beginning muscle builders can safely follow and be assured of the most effective results.

Rule # 1: Practice Progression in Your Workout

Starters in body building are very eager and motivated to workout. Most of them really want to grow their muscles fast. Because of this, there is a tendency for them to overdo their body building routines. But, this is not the right way to do it. Bodybuilders must be very careful in their exercises because sudden muscular activity can cause stress and may lead to injuries. The perfect bodybuilding workout for beginners should start with manageable weights, repetitions and sets. As the muscles become used to weight lifting, additional weights can be used and more repetitions and sets can be performed.

Rule # 2: Always Combine Exercise with Diet

The common mistake most beginners in bodybuilders make is that they are so much into lifting weights that they oftentimes overlook the importance of obtaining the right nutrition. The problem with this approach is that the body does not get the right amount of fuel to keep going. You may think that because you can still carry weights then you still have enough energy stores in your body. Always remember that the amount of energy you have does not determine the type of nutrition you are getting. In weight lifting, your body needs a combination of nutrients to boost the energy and feed the muscles. Without having proper nutrition, you might end up shrinking your muscles instead of growing them.

Rule # 3: Give Your Body Sufficient Time to Rest

It is a common misconception that muscles are built only when they are worked out daily. The truth is rest is very crucial in muscle development. In fact, beginners in body building are only advised to exercise for a maximum of three times every week. They must always have a day off in their workout to ensure the recovery of their muscular tissues and eventually the growth of their muscles.

Muscle development for beginners is quite common these days. It involves so many other things aside from just sculpting your muscles. It is about preparing and warming up your body before working out. It is also about getting enough rest from your workout.

Moreover, it is about taking the supplements that your body needs. Whatever it is you do, if you are interested in muscle building, the balanced combination of diet and exercise is still the best and most simple rule for you to achieve the athletic body that you want.

Here are even more tips that you can follow as a guide for your exercises for muscle building:

Body Building Preparations

The proper workout for muscle building among beginners involves doing the right exercises. This means that you take a step by step process to a muscle building fitness regimen that will make your body gradually adjust to it. Once you are fully adjusted, you can increase the intensity of your workout. If you begin with difficult workout routines, there is a great chance for you to get injured. As a beginner, it is best for you to be careful in choosing the types of exercises that you allow yourself to do.

Types of Exercises
As a starter in muscle building, there are basic exercises that you can perform. If you are able to do these regularly and execute them properly, you will surely grow your muscles easily. Squat and dead lifts are the first two exercises that you can do. Benchpress is the best resistance training workout for your chest as well as for your triceps and front deltoids. One of the best beginner exercises that can tone your arms, shoulders and triceps quickly and effectively is the military press.

Deciding on a Trainer
There are many online guides available that you can use as you start your body building regimen. You can save money by doing this. However, you can also opt to enroll in a gym and get a good fitness trainer that will guide you in your workout. Body building may seem to be an easy task but it can sometimes require assistance. Decide what is best for you and choose accordingly.

Yup, so in a nut shell, take is slow and gradually increase your workouts…. make sure you have a good diet that will complement your weight training workout routine, and get lots of good rest.

It doesn’t matter how much or how hard you work out if you skip these critical steps. You will put all your hard work to waste in vain.

If you have any ideas and constructive thoughts to add for lifting weights and body building for beginners, make sure you leave a comment and we’ll be sure to post it!

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Supersets Weight Training Workout Plan

One of the ways to help boost your gains when you are trying to build muscle and get ripped is supersets. Supersets can really help you get a good pump and wear down your muscles. When you are doing supersets, essentially, you are trying to quickly get to muscle fatigue. Now, there are many different thought processes about how to go best to doing super sets.

When I was paying for personal training, my coach used to have me do them often. The thing is, you get totally wiped, but you can find some good gains doing them.

When you are doing a superset workout, here are a few different things to consider.

How do I do Supersets?

Supersets: Definition and Benefits

When starting a program that will develop your strength, the first thing that you have to decide on is the way you will design your workout. There are many ways to do this. You can simply do the usual method wherein you perform a certain number of sets and repetitions for an exercise and you rest in between. But, you can also do supersets. This is another way of working out that you can benefit from.

What is supersetting?

This is an advanced method of strength training wherein you perform two consecutive exercises with no rest in between. The exercises you will do may target the same or different muscle groups. Performing totally different exercises such as strength training followed by cardiovascular exercises is also a way to do supersets.

What are the benefits of supersets?

1. Supersetting is a time saver. When you move from one exercise to another without resting in between, your workout will be shorter and faster to finish.
2. It increases intensity. Doing supersets for the same muscle group but using different exercises greatly helps in adding more power to your workout.
3. It overloads your muscles. Performing the same exercise consecutively for the same group of muscles helps in overloading it without the need to lift massive weights. This is extremely beneficial if you do not have a spotter to assist you in lifting heavy weights.
4. It makes your exercise more interesting. Supersetting breaks your usual weight lifting routine by making it more challenging.
5. It is easier to set-up as a workout. You simply have to choose two exercises for the same group of muscles and do them consecutively.
6. It brings more variety to your workout. With supersets, you do not need to work on one muscle group. You can always do it for opposing muscles or for totally different body parts.

Different Ways to do Supersets
Supersetting is a term referring to a workout method that involves the performance of consecutive exercises without doing any rest in between. This form of workout can be used to train the same or different groups of muscles depending on the goal of the individual doing the routines. Here are some of the most common types of supersets that can be included in one’s workout.

Pre-Exhaustion – This consists of two exercises for one type of muscle group. The first one is an isolation exercise which works on one group of muscles. The second is a compound exercise that works on multiple muscle groups.

Post-Exhaustion- This superset routine is the opposite of pre-exhaustion. The exercise is started with a compound routine and it is followed by isolation exercises.

Compound Superset- This is a challenging training method since two types of compound exercises are combined. By doing so, more energy and strength is needed. Compound exercises are the ones that work two or more muscle groups at the same time.

Isolation Superset- This type of workout combines two isolation routines.

Opposing Muscle Groups- Doing two types of exercises that work on opposite muscle groups allows one group of muscles to rest while the opposite group works.

Staggered Supersets- In this form of superset, exercises are performed for different muscles in between sets.

Tri-Sets- This type of exercise is still considered a superset but the difference is that three exercises are done instead of only two.

Cardiovascular and Strength Training- This is a superset option that pairs a cardio routine with a strength training routine. Combining these two together help make the workout more intense and overload the muscles so that they can easily adapt and become stronger. To get the best results, it is recommended that the same muscle group is worked out for the two different exercises.

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How To Get a Fit Body

The Beneficial Effects of Pre-Workout Supplements to help you get a fit body

It’s really no surprise that people look for inforamation on how to get fit and they also look for information on how to build muscle on the net… The thing is, many times, learning how to get fit is not the same thing as building muscle. This little blog post is going to be more about how to get a fit body. It may not cover too much about muscle building… But, that’s okay! I feel like we are here for everyone!

One of the things I did realize was that there are also a lot of you looking to learn how to burn fat while keeping your muscle. I was at one point trying to find an exercise regimen and stick with it, but I was finding it hard to do!

Fit body concepts are pretty much similar to building muscle concepts so you should feel good that at least you are going in the right direction if you are looking to find an exercise regimen to help get a fit body, but are also looking at fit body concepts.

To begin with, let’s take a look at supplements. If you going to get fit, or even learn to burn fat while keeping muscle, supplements may make a contribution to the total goal.

While spending most of your time working out can help you achieve the bulk and strength that you want for your body, it must be combined with proper diet and the right supplementation. If you want to maximize the results of your hardwork in the gym, then you must start adding real supplements to your fitness regimen. Pre-workout supplements are one of the groups of supplements that you can greatly benefit from as you work out.

Here are the main effects of pre-workout supplements: First, pre-workout supplements boost the body’s energy during intense workout routines. This will help you to not feel easily tired by replenishing the electrolytes that your body begins to lose while lifting weights or performing any other exercises. The main ingredient responsible for the energy boosting effects of pre-workout supplements is caffeine. Second, pre-workout supplements helps you focus. Your body performs any task effectively when you are focused.

Pre-workout supplements give you this advantage by giving you a positive and the right state of mind as you perform your workout routines. Once you take the supplement before you hit the gym, you will have fun in doing your fitness routines with the same level of intensity that you had in your previous sessions. Third, pre-workout supplements can contain ingredients that can significantly reduce the percentage of body fat that you have.

Taking this type of supplement will help you lose excess fat and gain muscles at the same time. When you choose your pre-workout supplements simply look for the brands containing the major ingredients that are useful for your body. These include caffeine, arginine, glutamine and amino acids. As an extra benefit, you may also want to have a supplement with nitric oxide in its list of contents. Having all these in one supplement can give you the additional advantage of increased blood flow in your muscles and the repair and growth of your muscle tissues.

Okay, so now that we’ve talked a little bit about the whole supplement thing as well as getting a fit body, you may be wondering if this has any application to finding out the truth about six pack abs. Can you learn how to burn fat and learn how to get flat abs?

Essentially, the answer is yes you can. The truth about six pack abs is that some of it is genetics, and the other part of it is learning to burn fat while keeping you muscle. In order for your abs to show well, you kind of need to make sure that you have a low body fat count. A low body fat count will essentially help you to have your ab muscles show through.

Any way, I know we talked about a lot of different things…maybe because it’s the labor day weekend, I’m a bit non focused, but you can learn how to get a fit body and a lot of the principles are the same as working out to build muscles.

Supplements can help with the process, and yes, for those of you that are looking to get six pack abs, that can be a side effect of you getting a fit body!

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Workout Routines to Lose Weight

What are the best workout routines for weightloss?

One of the things that people look to building muscles or even getting involved in a weight training routine is to lose weight. If you are looking for workouts to lose weight, then you may have just stumbled on a great article about getting shape and burning more calories than you thought you could. Weightloss and strength training can make a difference, and yes, they both go together.

At what ever level you are, this information is good for beginners and for intermediate exercise people. finding a good exercise to lose weight is about variety and selection.

If you want to lose weight, and your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here’s why, if you are exercising to lose weight: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. When you eat too many calories, that is how you end up with weight gain. You start to burn less calories than you take in.

A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you’d have to hoof it for more than 2 hours a day. How many calories you burn has everything to do with you being able to lose weight.

But, Don’t worry too much about that huge number. If you are going to move your body, you will be okay. BTW, no one should suggest that you exercise two hours every day!

When choosing to lose weight, many simply change their diet. Maybe some will combine this with good aerobic exercise. But what many don’t know is that weight training can also contribute to fat loss. Muscle tissue burns fat, and the act of increasing muscle, increases the rate at which the body can metabolize energy, and ultimately burn fat.

Obviously just lifting a few weights by themselves will not constitute fat loss – but the combination of the right diet, exercise and weight training will give you the best chance of achieving your weight loss goals.

The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. (For information about keeping track of calories, see Counting Calories for Weight Loss.) For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of the stuff with tons of sugared fruit. Meanwhile, you could burn an extra 250 calories a day by jogging for about a half hour, or walking for 60 minutes.

Now, there are different work out routines that you can start out and it all depends on how much time you have for exercise in a day. People who have too much time to spend on their hands usually go to the nearby gym for some good work out with the use of the many gym and sports facilities that they can use while inside the gym.

So you see, this is all about making changes in what you eat and how you burn calories. But you may be wondering what is a healthy way to lose weight?

 

When it comes to weight loss, Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. To lose weight you need to make sure you’re burning more calories than you are eating.

Can I lose 20 pounds in 5 days?

What do you think? When you are trying to lose weight, you need to consider you basal metabolic rate and understand that you are working to increase that. The higher your BMI is, the more you are pushing your metabolism.

And it takes time. Don’t try to lose more than 1/2 pound to 1 pound each week, and don’t eat fewer than 1,200 calories per day (preferably more). On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down.

Realize, too, that genetics plays a large role in weight loss. It’s easier for some people to lose weight than it is for others.

You do not have to visit a gym necessarily if you want to lose weight. You can very well exercise at home and get into your old favorite clothes again.  There are exercise and treadmill home gym equipments available these days that saves your time and enables you to exercise at home. The mood swings and depressions can be well taken care of when you experience an increase in the energy levels.

Here are some general cardio guidelines for weight loss. We suggest that you consult a registered dietitian and certified fitness trainer to come up with a plan best suited to your specific goals and schedule. Exercises for losing weight all have to do with how much you are going to burn in calories.

How often you need to do cardio for weight loss?
Here’s the cold, hard truth: You probably need to do five or six workouts a week for losing weight with exercise. If you feel like you can’t lose weight, or are not losing enough weight, one thing you may want to do is practice patience. Don’t give up. So many people give up too quickly, and then they miss out on the opportunity to get better.


How long your workouts should last in order to get good weight loss?

Here’s another dose of reality: You should aim for at least 45 minutes of exercise, a mix of cardio and strength training, six days per week. Again, you don’t need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up.

But keep in mind, if you can do at least 30 minutes, you are in the zone. 30 or more minutes is good for starting to change your basal metabolic rate. Training cardio at the gym and budgeting a workout time for about . Don’t forget you need to move your body as much as you can.

How hard do I need to workout for weight loss?
To make a serious dent in your fat-loss program, work out in your target zone most of the time. But keep in mind: If you’re pretty darned  you know…. out of shape… , even exercising at 50 percent of your maximum heart rate can help build up your fitness level.

You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. In fact, many cardio machines have “fat burning” programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat burning zone is no more real than the Twilight Zone.

Eating and dieting are going to have to be planned and worked out hand in hand. Strength training workouts will be beneficial if you have the right diet and cardio program. If you eat a lot and want to burn fat, you are going to have to work out more. You want to lose weight but you can’t stop eating….well my friend, you are going to have a problem.

During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more calories, as well as more fat calories. Exercises in this category are great for you. When you are in the fat burning zone, you will feel much better.

Which activities burn the most calories what are the top exercises to lose weight?

You can burn 1,000 calories per hour doing those activities if you crank up the machine to the highest level and if you happen to have bionic legs. One thing to consider is a heart rate monitor. If you’re a beginner, you’ll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher.

There’s a better approach to calorie burning: Choose an activity that you can sustain for a good while ? say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you’re better off walking. The key is to work at getting into the fat buring zone and staying there.

One of the best things you can do is look at a metabolic rate calculator to decide what you need to be doing to be in the zone for proper weightloss.

One of the great resources for finding out more about weight loss and routines to lose weight is webmd. They ahve a nice community of networks that can help you.

Weight loss programs are many and varied.  They often only contain part of the picture i.e. either calorie reduction or exercise.  Workout routines need to contain both elements, preferably have no supplements i.e. contain everything that is needed and all of the weight you lose should be fat.  Weight loss programs are often dubious in quality but workout routines seems to stack up pretty well compared to most advice.

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