Doing it the Wrong Way, Getting the Wrong Weight!

Do you feel that almost everything you were doing to build muscle was dead wrong? Imagine all the time, money and efforts you have spent working out were contributing to muscle growth, the wrong way! There are a lot of muscle building errors that impedes the progress that you want. But don’t worry, like all other things in life, muscle building is also a trial and error and a learning process.

We cannot only learn from our personal experiences but as well as from the mistakes of seasoned trainers who walked before us. Below are the three biggest and worst ways to building muscles. Try to erase these mistakes from your system and you will be a notch closer to earning the beach body you’ve been waiting for.

Skipping Out On Your Cardio
Even if you are the skinniest of skinny and your goal is to achieve maximal muscle gain it is important that cardiovascular exercises are part of your program. An aerobic form of exercise plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles. Doing weight training is almost useless for stimulating your cardiovascular system.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Overtraining the Biceps and Triceps
It is a common sight in gyms to see small and weak dudes spending a full hour doing every biceps and triceps exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they don’t know is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

If you want to yield good results, try to focus the majority of your training on the large muscle groups namely chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Not Focusing On Getting Stronger
“Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be a part of the average trainees’ training regime. The stronger you become the more sets and reps you will be able to lift for more specialized movements.

The better your technique, the faster the recovery provided, the longer and harder you will be able to train. By getting stronger from week to week, muscle mass will sure follow thereafter. If you really want to build muscle fast – safely and naturally, you’ll have to make sure that you’re avoiding these three common bodybuilding no-nos.

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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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Beginner Workout Routine

What is the best beginner workout routine for men? For that matter, what is the best workout routine for women?

I’m sure that question has passed the minds of many. Included, Im sure that people are also asking what is the best workout routine to lose weight.

Regardless of your reasons for getting in shape, there are a few principles to keep in mind when you are looking for ways to get in shape and are looking for a way to get started.

First of all, keep in mind that you want to do something that has lasting ability. Meaning, you don’t want o start something that you are going to get bored with and quit.

Find something that is going to be fun for you. don’t think that you need to go to the gym and push weights like a yound Arnold. Start slow.

The biggest thing you are going to have to deal with is quitting and motivation. That is why I recommend that you start slow and have fun. If you are having fun, then you are much more likely to keep with your beggin workout routine.

Now, of course there are a few things you should do that are globalisms if you are going to get in shape.

First, you should meet with your doctor to make sure you are healthy enough to start an exercise regimen. Your doctor can advise you as to whether or not you can start exercising.

The second thing you should do is ask yourself what kind of activities you like to do. For some, it may be running and for others it may be swimming. Pick something you like.

Next, you are going to want to start improving your cardiovascular activity. By gradually improving your cardiovascular, you will be in much better shape to start working out. Assuming that working out means doing muscular activity.

Once you have your cardiovascular working, you should also be looking at your diet. Getting in shape has almost more to do with what you are eating than what you are doing physically. Get on a healthy diet of low fat foods, lots of veggies, and fruits. Don’t forget to drink 8 glasses of water a day.

Once that is done, you should consider looking at a circuit training program. And, you should consider looking at one that uses your natural body weight. Unless you are trying to become a huge muscle man, your natural body weight should be more than enough to give you the resistance you need to improve your muscular structure. keep in mind, that for the average person, you don’t need big muscles. Big muscles is actually alot of cosmetics anyway.

Lastly, track everything you do and track your results. If you are walking 1 mile, then over time, gradually increase it to 2 miles.

If you can do 3 pull ups, then you should try to get to 4 pull ups, then 5.

The key to getting in shape and sticking with it is remembering that it is a marathon, not a sprint. Consistent action is what will get you results!

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Five Basic Workout Supplements for Women in 2011

The supplement business continues to boom despite the challenging economic condition. Because of this, it comes as no surprise that new products are constantly introduced in the market. Since there are plenty of fitness supplements for women available, it is difficult to distinguish the ones that are suitable for men from those for women. But, there are actually five basic supplements that are highly appropriate for women who want to build their muscles.

The First fitness supplement is protein. This nutrient is important in muscle development. In order to obtain sufficient amounts of protein, it is best to drink protein shake an hour prior to one’s workout. Doing so will energize the body and greatly help in muscle repair after workout. Protein powders sold in the market range from whey protein to soy protein. Regardless of the type one decides to take, it is best to opt for the low sugar variety.

The Second workout supplement is calcium magnesium. Since bone strength and endurance is essential in weight lifting, women can greatly benefit from taking this vitamin. Even women who are not engaged in lifting weights must take this supplement if they want to maintain the health of their bones and prevent osteoporosis when they age.

Third is 5HTP. Although it is quite uncommon, it is one of the supplements discovered to be beneficial for women. It helps curb one’s appetite, increase energy during one’s waking hours, relax the body when it is time to rest and keep the emotions stable. This can help to improve your metabolism and even help lose weight.

Fourth is glucosamine chondroitin. This nutrient is essential in promoting the health of the joints. Women who are training heavily on weights must take this to maintain the health of their joints, promote its repair and prevent injuries.

The last womens fitness supplement is creatine monohydrate. This is a nutrient that is contained in the body for the purpose of stimulating the muscles. However, since the body is short of supply in this nutrient, it is best to take them from powdered supplements. It is tasteless so it is easy to drink. this is actually one of the best pre workout supplements for women.

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Top Post Workout Supplements

What is the best post workout supplement for training?

I was wondering that same thing after I did a search to find out what the best pre workout supplements were for weight training and building muscle.

So, what so you think I did, yep, I headed out to my local search engine and did some research. Here is what I found…

Making the decision of what to put into your body post workout is, necessarily, a bit complicated. Fortunately, through experimentation both clinical and personal, I have determined what post workout supplements to combine in your post workout drink to best effectively combat the imposed stress of a high intensity workout session.

Making the right decisions on which ingredients to ingext will make all the difference in the world and can help you get ripped fast. It is very important to take the time to understand what items will provide you with the recovery nutrients you need.

One of the opinions I got was taht Muscle Milk sucks… So upon further investigation, I found something called Optimum Nutrution. They have a whey protein.

I use Optinum Nutrition’s Whey protein with a little creatine mixed in. Any whey will do as you need the quick absorbing protein that whey provide. The creatine is to replenish the muscle’s energry. Also, I try to eat some fast absorbing carbs like a fruit as well.

In general, you have to be in calorie excess to gain muscle. If you are not seeing gain, check your diet and/or excercise routine. Keep in mind, of course that just by taking supplements, it will not help you gain muscle. you need to be working out! The post workout drink is only ONE step in getting muscle gain and will fail if your excercise routine or diet is off.

A good weight lifting workout routine is very important.

Ran into another forum and they recommended Glyco Maize.

The person has been using a Glyco Maize added to regular whey ( just cheapy stuff from Vitamin Shoppe but it works). Mix it 50/50 is what she said, but I know that there is more of a science to it and someone more knowledgable would tell you the correct amounts.

The good thing I noticed is that it really seems to cut cravings and it keeps you from wanting to eat everything in sight before bedtime. Post workout always take Glutamine too.

Overall, here are some general guidelines that you can keep in mind that will help you to understand what you need as you navigate the sometimes confusing territory regarding the best post workout supplements.

Whey protein isolate takes the best of a great, natural supplement, whey protein, and takes out the fat and excess calories, leaving you with 80-90% protein by weight. This is a great way to get pure protein without the excess baggage.

Leucine is one of the only essential amino acids known to upregulate synthesis of muscle growth and reduce muscle degradation. This will help you decrease your need for intake. It stimulates the brain into being satisfied.

Bovine Colostrum, or first milk, makes itself present at the end of the pregnancy cycle. It is often taken by high performance atheletes. The quality in the protein derived is known to reduce recovery time and also increase lean muscle mass. The powdered form can be added to a post workout supplement shake.

Dextrose is the simplest form of sugar(glucose) that is important post workout because it metabolizes and is absorbed quickly into the boyud. After intense workout, it can help you stabilize quickly. about 20g of dextrose can do the trick.

Creatine monohydrate is also important. it really helps recovery time. Start with 5g in a post workout drink.

The post workout supplement is designed to help you get all the fat protein and carbs your body needs to help regulate unsulin levels and continue to fuel your deprived body. Remember, mal nourishment can do more damamge to your weight training workout routine than the trainin itself.

A general plan of action varies upon your goals. When deciding to work out at night or when attempting to lose fat by cutting, mix 40g of whey protein isolate with 2g Leucine, 3-6g of colostrum and 5g creatine monohydrate. When deciding to increase mass and bulking, combine 40g whey protein isolate with 20g dextrose, 6g of first milk powder and 5g creatine. Regardless of dieting or cutting, 60-90 minutes after your chosen shake, sit down and have your chosen meal.

One thing to keep in mind. Your diet needs and post and best pre workout supplements will vary depending on your goals. As your weight training regimen changes, you may need to increase or decrease different supplements.

Speak with your trainer for suggestions. Also, consult with your physician when going on any supplement regimen. Regardless of whether or not you think that you have the best post workout supplement, if it doesn’t work for your health, then it won’t do you any good.

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Best Circuit Training Workout

Workout can sometimes get boring… so that is why circuit training can be beneficial. So, what are the best circuit training workouts? Here are three that we like. Why not try them and see how they workout for you.

Top 3 Circuit Training Workouts

Circuit training workout involves intense and time-efficient exercises. It is made up of several exercise routines that are done with very minimal or no rest. It usually combines cardiovascular and strength training in one workout. In fact, the best circuit training workout is comprised of various strength exercises that target different muscle groups and cardiovascular activities aimed at increasing your heart rate.

Whole-Body Strength Circuit Workout

This workout can exercise all of the major muscles in your body within 20 minutes. This will require you to perform upper body and lower body exercises alternately without long resting periods in between. What you do is after working on your upper body, you rest those muscles while exercising your lower body at the same time. The circuit workout for your entire body will usually consist of squats, deadlifts, bench press, bent-over rows, overhead press and crunches. You do all these exercises quickly for about 20 seconds and move from one routine to the next. Once you have finished all the six exercises, you rest for a minute and repeat the circuit. Do this up to 4 times. As a tip, prepare your exercise machines or stations before starting with your routine so that you can perform efficiently.

Cardio-Strength Circuit Training Workout

This type of circuit training combines cardiovascular and strength exercises to be performed alternately. You will need six stations for this workout consisting of lunges with overhead press, seated row, jump rope, dumbbell pullover, jog in place and high knee runs. In doing these exercises, you will be using both anaerobic and aerobic energies. Cardio exercises are performed 45 seconds while strength training for about 1 minute. Just like in the full body circuit, you rest for several minutes after doing the six routines continuously. Then you proceed to perform another circuit until you finish three of them.

Bodyweight 15

This circuit training workout can be done anywhere. It doesn’t require any exercise machine so the exercises can be conveniently performed from the comforts of your home or even when you are travelling. You only need to do five types of exercises in one circuit which include burpees, push-up, mountain climbers, crunches and squats. Perform each circuit six times while resting in between. Start with 75 seconds for circuit 1 and subtract 15 seconds for the succeeding circuits.

 

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Strength Training Workout

Pulldown exercise, which strengthens the arms ...

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Incorporating Strength Training in Your Busy Schedule
Most experts in fitness recommend 30 minutes of strength training workout 2 to 3 times weekly in order to develop strength and grow muscles. However, not everyone has enough time to insert these exercises in their schedule. Here are some ways for busy people to incorporate strength training exercises in their day to day routine.

1. Make exercising convenient and easy for you. This means that you must find a place to exercise where you do not need to spend plenty of time to go to. If you feel you will be allotting time just travelling to your gym, try exercising at home. Remember that your muscles will respond to any resistance whether it comes from your body weight or from exercise equipment.

2. Aim for exercises that can work out different muscles at once. For example, leg press and squats are strength training workouts that exercise the quadriceps, buttocks, hamstrings and calves. By doing these two, you are already targeting four groups of muscles.

3. Minimize resting between exercises. You can do supersets which means that you exercise a specific group of muscles with successive strength training routines without having to rest in between. Another way to do supersets is to work out two muscle groups that are opposing without resting in between the exercises. The way to do this is to choose muscles that are close to each other. You can have biceps and triceps, back and chest or hamstrings and quads.

4. Have a back-up plan for the exercise you will perform on a certain muscle group. If you are working out in the gym, there are instances that you may not be able to use the machine in your exercise plan. But, if you have exercise alternatives, then you won’t be spending time waiting for your turn.
Strength training workouts are essential in your exercise routine. But, more than just the type of exercises you will perform, the amount of repetitions you will do or the muscle group that you will work on, the main challenge is the time you need to spare for this. If you have a busy schedule, try your best to make strength training your priority. You will be amazed at the benefits it can give to your physical body and your overall health.

http://youtu.be/uDawlrIeaVM

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Weight Lifting Workout Routines

Olympic-style weight lifting training.

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Basic Points to Follow in a Weight Lifting Workout Routine

A group of set or repetitive exercises that aims to grow certain muscles comprise a weight lifting workout plan. The primary thing to bear in mind before making the plan is that the exercises cannot build muscles overnight. Thus, you must create a plan that balances the stress and strain in your muscles without overworking them. In order to do this, you must follow some of the basic points in weight lifting workout. Here are some of them:

Basic Points for Weight Lifting Workout Exercises

1. Put together a plan that works out the biceps and back in the same schedule. The reason for this is that back exercises develop the back muscles and biceps at the same time.

2. Another set of muscles that you must exercise together are your chest, shoulder and triceps. Chest and shoulder exercises promote the growth of the triceps.

3. The muscle groups in both items above should comprise your upper body exercises. Another set of workout plan should be made for your lower body.

4. Your lower body exercises must target your quads, hamstring and calves. Make a plan to exercise these muscles.

5. After grouping your muscles together in your weight lifting workout plan, incorporate a schedule for your exercises. It is recommended that you perform intensive exercises at a maximum of three days every week.

6. Alternate your weight lifting exercises with aerobic exercises.

7. Schedule a rest day once a week to give your muscles time to rest and rejuvenate for another week long workout schedule. Without rest, your muscles will not grow.

8. Include your abdominal exercises in your lower body workout schedule.

Basic Points for Weight lifting workout Exercise Repetitions

9. Perform 5 sets of one type of exercise as a beginner. Do 12 repetitions in the first set, 10 in the second, 8 in the third and 6 in the fourth set.

10. While you decrease your repetitions for each set, increase the amount of weights you use.

11. Before proceeding to the last set, rest for about one minute.

12. For your fifth set, decrease the weights and perform 12 repetitions.

13. After the last set, perform 12 counts of another type of exercise for the same group of muscles.

14. Perform number 12 and 13 without taking a break.

15. Once you have finished exercising one group of your muscles, take a 2 minute break before moving on to the next exercise.

More on how to build muscle:

How to get ripped fast

Bodybuilding Workout Routines

What helps build muscle fast

Fast Ways to build Muscle

How to gain muscle quickly

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How to Get Ripped Fast

Basic Points to Follow in a Weight training Workout Plan

Learning how to get ripped fast can be one of those things that can actually hurt you. Living in a time when we think that we need to get instant gratification, I realize that we always want results yesterday!

Even though you may want to try to get ripped of find a quick way to get six pack abs overnight, I think it is important to remember that there are the most efficient ways to build muscle and gain strength, but when we talk about getting ripped fast, it is important to give understanding to the fact that fast is relative.

Getting ripped fast is about optimizing your diet, workout, and rest routines!

For starters, lets take a look at the weight training part of any fitness program.

A group of set or repetitive exercises that aims to grow certain muscles comprise a weight lifting workout plan. The primary thing to bear in mind before making the plan is that the exercises cannot grow the muscles overnight. Thus, you must create a plan that balances the stress and strain in your muscles without overworking them. In order to do this, you must follow some of the basic points in weight lifting workout. Here are some of them:

Basic Points for Weight Lifting Exercises
1. Put together a plan that works out the biceps and back in the same schedule. The reason for this is that back exercises develop the back muscles and biceps at the same time.
2. Another set of muscles that you must exercise together are your chest, shoulder and triceps. Chest and shoulder exercises promote the growth of the triceps.
3. The muscle groups in both items above should comprise your upper body exercises. Another set of workout plan should be made for your lower body.
4. Your lower body exercises must target your quads, hamstring and calves. Make a plan to exercise these muscles.
5. After grouping your muscles together in your weight lifting workout plan, incorporate a schedule for your exercises. It is recommended that you perform intensive exercises at a maximum of three days every week.
6. Alternate your weight lifting exercises with aerobic exercises.
7. Schedule a rest day once a week to give your muscles time to rest and rejuvenate for another week long workout schedule. Without rest, your muscles will not grow.
8. Include your abdominal exercises in your lower body workout schedule.
Basic Points for Exercise Repetitions
9. Perform 5 sets of one type of exercise as a beginner. Do 12 repetitions in the first set, 10 in the second, 8 in the third and 6 in the fourth set.
10. While you decrease your repetitions for each set, increase the amount of weights you use.
11. Before proceeding to the last set, rest for about one minute.
12. For your fifth set, decrease the weights and perform 12 repetitions.
13. After the last set, perform 12 counts of another type of exercise for the same group of muscles.
14. Perform number 12 and 13 without taking a break.
15. Once you have finished exercising one group of your muscles, take a 2 minute break before moving on to the next exercise.