Build Muscles

Update : Page 2 is here : http://hubpages.com/hub/Build-Muscles-2

Update (This one is really good) : Page 3 is here : http://hubpages.com/hub/Build-Muscles-3

You suck! So do I, but I have a great body, I'm in great shape and all the girls want me. It hasn't always been like that though. It all started when I decided to train. I wasted a lot of time and money on training programs that weren't suited for people like you and I, that is, the average Joe. Don't waste YOUR time, read my advices so you don't do the same mistakes I did.

All my advices can be found here : http://easymuscle.blogspot.com/

Advice #1 - Nutrition

Only recently have nutritionists and sports scientists started to realise that in order to lose weight, gain muscle. It seems strange but makes perfect sense when you take a closer look at the process.

After all, muscle requires a lot of nutrients to keep it in perfect condition so naturally someone with more muscle will burn more calories, and so lose weight easier, than someone with less muscle.

There is something of a problem here though - and that is that gaining muscle requires additional nutrients in the diet typically, whilst weight loss requires fewer calories than are required for maintainance levels.

There are a number of books which have mereged recently however which aim to solve this riddle.

It seems that in order to lose weight and gain muscle at the same time you should eat a similar number of calories to your standard level (as worked out using one of the many online calorie calculators) but to consume these nutrients in a very specific form.

That form, of course, is in a low fat, moderate carb and high protein diet. Carbohydrate sources are selected carefully so that the body has to work hard to break them down into a useable form, thus slowing the flow of sugars into the blood and reducing the chances of any being stored as fat.

Ideal carb sources include brown rice, wholewheat pasta and a range of non-starchy vegetables. Add into this mix low fat and high protein sources like cottage cheese, egg whites (or substitute) and a range of meats and you have the basis of a diet that will enable you to lose weight and gain muscle.

You may find initially that you do put on a small amount of weight but this shouldn't be a major concern as don't forget that muscle weighs more than the fat you are trying to lose so this exchange may cause a few peaks and troughs to appear.

However over the longer term you should find your fat levels start to drop whilst your lean muscle mass increases, enabling you to lose weight and gain muscle together.

To see more advices go at : http://easymuscle.blogspot.com/

All my advices can be found here : http://easymuscle.blogspot.com/

Push Up Stands and How to Use Them!

Each person has his own unique style of doing push-ups. Some satisfy their selves with doing push-ups the conventional way, which is parallel to the ground. Some even improvise and up their degree of resistance by putting a toolbox or any other pack to lift their feet. With elevating the feet, not only is the push-up a lot harder but it also increases the weights carried on both arms.

In the recent years, another invention to make one's push-up experience a little different is the addition of push up stands. The purpose of these added equipments is to elevate even the hands making room for a superior effect for the pecs. These are called the push up stands. It is practically an arc that would fit the ground and serve as holding bars for the ones about to do push ups.

In using this apparatus, one must first measure the exact distance of his arms every time he does push ups. He will then place the stands on their designated places on the floor or on the ground. He will assume the push up position that is, making his body parallel to the ground. He will then raise his hands into the grips in both stands and assume a slanting position about a 15-degree angle relative to the ground.

Upon starting his push up, he will elevate his body to the point of hyper-extending both of his hands. He will then push his body back to the ground not only to the level of his hands but even extending to the grounds or up to his level of resistance. He will repeat this process to as much as he would want or according to his designated push-up limit as prescribed by his trainer.

The idea of extending the push beyond the hands is to create the same level of resistance like when one is hyperextending even in his supposed to be relaxed state. This will serve double purpose to the pecks and arm muscles because both muscle groups are not only compressed but are also stretched while doing one whole round of push up.

Whether doing a regular push ups or with the aid of stands, one must realize that the muscles can only bear a certain level of threshold in stretching or compressing. We are avoiding the overuse of these muscles because when they are overstretched, they end up being unusable. In addition, the degree of pain of overextended muscles can hamper a normal functioning of an individual.

Of course, with each exercise we do, we do not intend to inflict harm to ourselves. Let us be aware of our limits and we have to make sure to do warm up exercises for a smooth sailing exercise regimen.

All my advices can befound here : http://easymuscle.blogspot.com/

All my advices can be found here : http://easymuscle.blogspot.com/

In our very fast paced world today with many of us balancing multiple roles, as an employee or business owner, parent, spouse, household manager, and responsible citizen, finding time for exercise can be a real problem. As a result, our health and fitness goals often get put on the back burner.

Most of us realize that regular physical exercise is absolutely necessary for us to maintain our overall health and fitness, keep our weight down, to look and feel great, and to stay young longer. So what's the answer?

Well I have good news for you. Several studies, including one published in The Journal of Physiology, clearly show that short bursts of intense exercise, equivalent to only a few minutes per day, can produce the same or even better results than traditional cardio endurance training or spending hours at the gym lifting weights.

You may not have time to go to the gym, but everyone can find just 7-10 minutes per day to exercise at home. So time really does not have to be an issue, if you are really want to lose weight, get in great shape, and improve your health.

The key is to first make a decision to make taking care of your health and fitness a top priority, and then the taking steps necessary to fit a few minutes of exercise into your schedule at least 4-5 times per week. Once you've made that decision, you'll find there are lots of ways to accomplish your health and fitness goals in just minutes each day.

If you don't have time to go to the gym, get a small bench or fitness ball and a set of dumbbells for your strength training exercises. There are also many effective body weight exercises you can do, as well as short intense interval cardio exercises that will burn lots of calories, help you lose weight, and strengthen your cardiovascular system.

You could also find ways to include exercise as a part of your daily schedule. Go ahead and make a list of all the times, places and ways that you could fit in some kind of physical activity into your day.

Are there stairs in your office or apartment building? Go ahead, and climb them for five minutes a day.

When you go on a short errand, can you walk instead of taking the car? Do so.

Do you take a lunch hour? Use 10-15 minutes of it to walk, stretch, meditate, do push-ups, crunches, squats, lunges or dips.

The bottom line is that regardless of how busy your daily schedule is, a lack of time doesn't have to keep you from losing weight, and getting really fit, slim, and healthy. And, in fact, ongoing exercise research is clearly showing that short intense strength training and cardio exercise is actually far more effective than long slow cardio or spending hours in the gym.

Stay tuned, next post will talk about weight lifting!

All my advices can be found here : http://easymuscle.blogspot.com/

All my advices can be found here : http://easymuscle.blogspot.com/

Hey everybody, before we get to work, here are 10 ways to build muscles faster.

1. FUEL UP Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. LIMIT CARDIO You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals-for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. DO LESS Do no more than 20 sets per muscle group-closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds-any less, and you're not tensing your muscles long enough to shock them into growth.

4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5. STRETCH Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller, and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. EAT REGULARLY You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body-particularly protein and carbs-you'll have the calories to build muscle and the metabolism boost to lose fat.

7. CHANGE EVERYTHING Every four to six weeks, you need to alter some part of your rou- tine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. TRAIN THE WHOLE BODY The more muscles you involve-either in one exercise or one training session-the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. DRINK SHAKES Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout-they take too long to digest.

10. RECOVER The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress-chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

All my advices can be found here : http://easymuscle.blogspot.com/

Thanks to : That junk (it's what taught me all this)

By the way, I'll create a new hubpage for my next advices. See ya there!

Update : Page 2 is here : http://hubpages.com/hub/Build-Muscles-2

Update (This one is very good) : Page 3 is here : http://hubpages.com/hub/Build-Muscles-3