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Archive for the ‘Muscle building’ Category

This is a no nonsense guide to how you get toned six pack abs fast. No rubbish, no fluff, just good effective content. If you think this can happen in a day unfortunately you are kidding yourself. However if you follow these guidelines to the letter you can expect to:

* Get Toned, Tight Six Pack Abs Fast
* Healthy Way of Living
* Improved Look and Confidence

There is no one big secret to toning your abs. We will be focusing on 3 things, Diet, Sit-ups and Cardio. The real secret is in consistency. If you consistently eat good food and commit to working hard, toning abdominal muscles becomes EASY!

A Good Diet To Get Toned Muscle Fast

It all starts with the diet folks. If you have a habit of eating fast food, drink lots of high sugar soda and just can’t say no to chips and candy guess what? You are going to find it a lot harder than people who don’t.

How much do you want to get toned abs and a ripped six pack? Then listen up. Get down to the shop and order a Men Health magazine for ideas on meal plans. Change to slow releasing complex carbohydrates like baked potatoes, whole grain bread and rice. Some good protein sources include Chicken, Turkey, Eggs and Cottage Cheese. You want to include lots of fresh fruit and vegetables. Cut out all the rubbish. Why are you eating things that you are trying to work off? See the end for information on diet.

Killer Exercises For Toning Your Abs Fast

OK, here is the real truth. When Peter Andre was at his height in the 90′s with his ripped six pack, in an interview that he gave he was asked, how do you get abs like that. The answer “I was basically doing about 400 different kind of sit-ups every day”. When new boy bands go in to training with top personal trainers their exercise routines also include over 400 reps of different kinds of sit-ups a day.

This is the secret…..

Consistently working your abs from all angles daily is the fast way to get toned stomach muscles. Exercises include The Plank, Leg Raises, Chin-up bar raises, Crunches, Oblique Twists, Regular Sit-ups. With these kind of exercises you will be building up toned and cut muscles that is underneath your current level of fat. However this is only half the battle. We also so need to burn away that annoying belly fat from the top. For a full comprehensive ab routine see the end.

If you really want to get toned, tight and ripped six pack abs in the possible shortest amount of time, then I would recommend you to check out The truth about six pack abs. Its the best course on the entire Internet. I have written a personal review which you can check out at The truth about six pack abs review.

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About the Author:
The truth about six pack abs is the highest rated and the top selling course to get ripped abs in a healthy way and short amount of time. You are just gonna thanks me after getting it. Check out my review about the product at http://truthabout-sixpackabs-review.blogspot.com.
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I was always looking for ways to build muscle fast. This article hits close to home for me, I was a skinny guy who always wanted to get ripped, but never was able to. Until I learned a couple key lessons that I want to share with you today.

In today’s day and age, there is so much focus on losing weight and burning fat that often there is nowhere to turn for the skinny guy who wants to gain muscle. Then the skinny guy finds weight gainers and tries them, or some other worthless supplement, and never really understands why he is not big and muscular like the other guys at the gym.

Well, hard gainers there is hope for you! Here are my 5 ways to build muscle fast for skinny guys

1) 10 Reps Max

If you are lifting beyond 10 reps then you are actually using more of your slow twitch muscles. Keep your weights heavy and don’t go beyond 10 reps. You need to hit the maximum amount of muscle fibers. If your goal is really to get ripped, then you have to get into heavy weight mode.

2) Quick and Intense

Hardgainer workouts need to be intense you don’t need to spend two hours a day at the gym for your skinny muscles to grow. Your sets need to be done closer together, I generally believe in a 30-60 second rest between sets. Between different exercises, try to get it set up and start your first rep in about 2 min. To begin you may feel out of your comfort zone. Trust me though this one tip alone will increase your muscle density dramatically over the next month or two.

Your cardio should also follow suit, check out this info on interval training, the best kind of cardio.

3) Max Out Only Once Per Muscle Group

You don’t have to go to failure every time you pick up a weight. You want to keep your muscles stimulated and in growth mode. You don’t however want to rip them to shreds so that it takes 2 weeks for them to recoup. This is not effective muscle building and is not one of the ways to build muscle fast. If you take one heavy exercise and go to failure on it, then you aim for about 90% of the way to failure for the rest you will be doing at more than enough to stimulate your muscles. For example, if you are working your shoulders and doing presses and upright rows in one day. Pick your presses and go to failure on them. Don’t however go to failure on your upright rows and whatever else you are doing for your shoulders.

4) Focus On Compound Exercises

You will never build the muscles you want to by doing shoulder shrugs and leg extensions. This is not one of the ways to build muscle fast. Sure there is a time for these, but lets face it you are doing these because they are easier than what you should be doing. Your hardgainer workouts need to center around the following kind of exercises. Legs – Squats and Deadlifts (these are the most important of all) Chest – Bench press, and Dips Back – Rows and Pull ups or Pull Downs Shoulders – Presses

It’s that simple. You can vary these exercises by doing them at different angles and in different orders, but these are the exercises that are going to beef you up. Simple as that.

Want the best advice on exercise that provide the best ways to build muscle fast?

5) Put On More Plates

You should be keeping a log, so I suggest that you take a little log book around with you at the gym. Keep a routine and track your reps/sets and weights. You can also put little notes down, like how your muscles felt etc. This way you can track your progress. You should be trying to increase your weight by about 5% every other week. You simply must keep improving to keep building and stimulating those muscles. Especially if you are a hard gainer trying to get ripped.

Hardgainers Unite

This is not your typical bodybuilding advice, but if you are reading this and are a skinny guy looking to get ripped, then you are not your typical bodybuilder. You are looking for ways to build muscle fast and these are the best ways to do that. Like I said in the intro, I was 6′ tall and about 155 lbs soaking wet. Now I am still 6′ but have graduated up to 200lbs and that is real muscle. Trust me?if a bean pole like me can get ripped, so can you.

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About the Author:
To get more great information about how to get great abs, go to the Internet Health And Fitness Database at http://www.internethealthandfitnessdatabase.com. Download 6 free E-books and E-reports along with a ton of great health and fitness articles and information!
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Every guy I know wants to have massive, well-developed legs. I am not talking about fat legs. I am talking about big, muscular legs. Sadly, most men don’t have the knowledge or experience on how to big gigantic legs. As a personal fitness trainer, I have helped hundreds of men build big, massive thighs. And I am here to help you too!

There are two things you are going to need to do right in order to build a great set of wheels. The first thing is the right exercise regimen. And the second component is making sure you are doing the exercise program correctly.

First, you will need to lift big in order to get big legs. There is no way around that. For most men, building massive legs is almost impoosible. You will need to build your exercise regimen around exercises such as squats, leg presses, hack squats, lying leg curls, and dead lifts. The single best leg exercise in the world is free barbell squats. There is nothing like it. They not only work your legs, but your entire body, making your whole body grow.
You are going to want to keep your repetitions between 6 to 15 reps for legs, reaching muscular fatigue within those rep ranges. Here is a great leg workout routine:

-Full Barbell Squats 5 sets (15/12/8/8/6)

-Wide Leg Press 5 sets x 10-12

- Hack Squat, Feet Together 5 sets x 8-10

-Lying Leg Curls 5 sets x 10-12

-Stiff Leg Dead Lifts 5 sets x 12

Now remember, you are going to want to lift as heavy as possible. The more you lift, the stronger and more muscle you will develop. But, make sure you keep super strict form and perform each exercise correctly. When it comes to squats, make sure you go all the way down until your thighs are parallel to the floor and keep your back totally erect during the movement. As far as the doing leg presses and hack squats, just be sure you go all the way down, working the entire muscle. That is one of the biggest mistakes I see people make.

Whenever you are doing a set of lying hamstring curls, you will want to make sure you are performing this exercise very methodically and in a controlled manner to get the full effects. A great tip with this exercise that will make a huge difference in adding a ton of new muscle to your hamstrings is when you are performing this exercise, be sure to pause for a second at the very top of the movement. By pausing at the top of the movment, you will be working the entire hamstring muscles fully, allowing you to stimulate more muscle.

Now, with stiff leg dead lifts, you are really stretching the hamstring muscles. The key to doing this exercise correctly is to make sure you get a full stretch at the bottom of the movement and pause for a second. By pausing for a brief second at the bottom you are fully working the hamstrings. Trust me, if you do this right you are going to feel a big difference.

Just follow this leg routine, doing all the movements 100% correctly, and I promise you that you will see a huge improvement in your leg development. You want to make sure that you are increasing the weights on these exercises.

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About the Author:
The right Personal Training Las Vegas Program will have you shedding fat fast. Be sure to joing the rigth Personal Fitness Training Program.
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Have you ever heard this saying?  “A six pack is made in the kitchen”.  While its not that often used, it is completely true.  You will never get the six pack that you are aiming for if you don’t get your diet in line. 

It seems everywhere you turn there is someone telling you that they will get you a six pack.  Infomercials are the worst for this kind of stuff.  Use this machine for a week or two and you will look like this, then all of a sudden a handsome guy and a sexy girl walk out and start using the machine.

While I am sorry to inform you that it is not going to work like that.  Six packs are hard to get, and they are hard to maintain, and you are certainly not going to get one on some silly machine from an infomercial.  The fact of the matter is you need diet and exercise.  I have covered many of the exercise aspects in past articles, I really want to focus on the diet aspect here.

Protein is the darling of the diet world these days.  The truth is it is an important building block.  It is needed to build muscle tissue, and promote serious gains.  It also has another important function when dealing with dieting for a six pack, eating a good amount of protein will allow you to stay fuller longer.  This will keep away many of the possible binges.

Fats are next on our list, and I am not talking about deep fried onion rings, or ice cream with chocolate sauce.  I wish I was, but what I am really talking about is good mono and polyunsaturated fats.  Olive oil, fish oil, avocado, many nuts and seeds.  These all have good fats in them.  Good fats actually make you skinnier. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

.  While it is true that you will be consuming a lot of calories with this type of foods, these are not bad calories that are going to stick on your waist.  Try and keep the fat intake to about 20-30% of your overall diet.

Like protein dietary fat will keep you feeling longer.  In fact they will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would.

Ok now lets move on to carbs.  You know carbs have got a bad rap in the last decade.  It really has to do with two things, first all those low carb diets out there, and second there are a ton of bad carbs out there.  You want to focus on whole grains, not just brown bread but the ones with the seeds in them.  Oatmeal is also a great carb to eat. You want to focus most of your carbohydrate intake around the post workout period.  That is when your body is going to make the most use of them. Your muscles will use them for recovery and repair.

Make sure you are eating your fruits and veggies.  I know I may sound like your mother, but fruits and veggies do one thing other than have all the vitamins and nutrients that you are looking for.  They control your insulin levels really well.  This is of paramount importance if you are looking to get a six pack.

If you are aiming to get six pack abs in the coming months, have a good look at your diet. That is the big six pack secret that must not be overlooked if you are going to succeed.

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About the Author:
Thanks for reading,Andrew Cheyne
If you like my article check out my site at www.internethealthandfitnessdatabase.com  Sign up for the newsletter and receive your free 65 page E-book
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