Health and Fitness Nutrition

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Typically with weight training alone, fat loss is similar to muscle gain, give or take a few pounds. Another great thing that adding muscle mass by strength training will do for you in terms of fat loss is change your total body composition. Most people think that this is hard, but I’ll let you in on a secret. It is acquired through hard work, knowledge, and dedication.

So little wonder that fat loss is on our minds. It is essential in any weight loss and fitness program, and is best brought about with a sensible diet combined with a rigorous exercise program and intelligent supplementation.

For over-all health and rapid fat loss, your nutritional strategy must include high fibre foods. This help and keeps things moving. Now that’s good stuff. There will be periods where you will experience more rapid progress as you continue building muscle mass.

But, like I said, if your goal is fast fat loss, give it a miss for a couple of weeks. Are you wondering if this is actually possible? Water is a great natural appetite suppressant and when combined with bulk forming fibres the two works wonders for you. Sensible weight loss will always give result in the long term for your training.

You can change your body and sculpt your muscles with good workouts – and they are so simple you can do them at home. Do not be discouraged by what you hear all around you – you can get it as you want. It ensures sensible and sound nutrition to ensure fast muscle gain with little effort.

I suppose any quick fat loss claim is going to generate a debate. Find out what supplements work best for achieving your goals, that’s it. It is mostly men with incredible tales of muscle gain, which is wonderful, but my experience so far has been pretty different.

Liposuction makes it much faster, with the combination of kettle bells and body weight exercises, these circuits lead to quick progress and a rapid increase in full body conditioning. I usually don’t trust these “quick fat loss”-programs but one day I was too desperate and had to do something about my weight.

The secret is simple. In its simplest form it is realized when we are burning more calories than we ingest. The fact that a high-protein diet is better for fat loss is well-supported by research. Fat loss is for the most part a simple numbers game, so don’t get fooled around.

Andreas Lillebo
http://www.articlesbase.com/non-fiction-articles/fat-loss-and-muscle-building-for-you-98384.html

ok this is my schedule for working out, and i was just curious as to your opinions.

day 1 -
triceps
full chest
abs
full shoulders
shrugs
15min cardio

day 2 -
biceps
full back
full legs
forearms
15min cardio

i drink a 42gram protein shake in the morning, before my workout, after my workout, and before i sleep. that equals 176grams of protein a day, and i weigh about 220 pounds.

is this a decent enough routine?

try

4 day split
chest, tris
back, bis
shoulders, calves
legs

work out harder and hit each muscle group hard. 12-16 sets depending on the muscle group. I would advise you try HIIT type cardio 3-4 times per week.

I’m looking for some tips, methods and advice on building bigger muscles, strength and abs. Tell me anything you think I’ll benefit from knowing, I’m curious too so don’t be shy. Also, how do push-ups, chin-ups and sit-ups benefit your body? Oh yeah, and is there a difference between chin-ups and pull-ups?

There are different ‘styles’ of exercise that are used to specifically increase muscle mass, and others for strength(ex. bodybuilding and power-lifting). Strength exercises are done using rather heavy weights, but performing lower repetitions(around 1-5). Exercises for muscle mass include lighter weights and higher reps(7-12).

There is one drawback though: Strength exercises will not put on much mass. Sure, you can gain some mass while doing strength training, but not as much in bodybuilding. Bodybuilidng can improve your strength slightly, but will put on more mass

The way to overcome this is to include BOTH these styles in your workouts. Maybe one day you want to work on your strength training, then next time the ones for muscle mass. Now, as far as specific exercises go, you can find LOTS of them online. I won’t be able to explain them all here.

For maximum results, make sure you get good nutrition. Less fattening foods, more fruits and veggies, whole grains, etc. White meats are important too: low in fat, high in protein. Protein and amino-acids are necessary for gains in muscle.

-CARDIOVASCULAR EXERCISE! Cardiovascular exercises are the best exercises for burning unwanted fat. Cardio exercises can include running, swimming biking, etc. Anything you can do that will raise your heart-rate, and keep it there.

Lastly, to get abs, do ab exercises. Of course, you must have good nutrition and low fat. The difference between chin-ups and pull-ups are the positioning of the hand. For pull-ups, your palms are facing the front. For chin-ups, your palms are facing towards yourself. Pushups are a very effecient chest and tricep workout. It will build mass, but mostly strength. Chin-ups use the lats, biceps, chest, triceps, and your back. Sit ups will obviously tone your abs.

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The breakthrough new fitness program for readers who want big gains in little time I had one little miniworkout. I couldn t believe how short the workout was, and how good I felt afterward. . . . This technique is going to change your life. –Tony Robbins, author of Awaken the Giant WithinBodybuilding pioneer John Little smashes through conventional training approaches with his revolutionary workout program supported by science and based on 15 years of empirical research. The Max Contraction Training program maximizes muscle fiber stimulation in the shortest amount of time– leading to faster workouts and more impressive gains. Little reveals: Groundbreaking techniques that MAXimize muscle fiber stimulation four times more efficient than conventional training Ideal exercise structuring in a workout routine Optimal time frames to train muscles for maximum growth False information put out by supplement companies

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Beginning a muscle building program can be a little confusing, since there’s so much information out there. There are so many opinions floating around and most of them come from people who are not even qualified to give you advice.

So if you’re just starting out yourself, you really want to take the time to learn how to weight train and work out correctly. If not, you’ll have to “undo” alot of stuff you’ve done. So, no matter what you do, learn correctly the first time.

I feel that one of the main factors people don’t stick with their muscle building routine is a lack of guidance in the beginning. They have no idea where to begin, so they get discouraged before they give themselves a chance to see results.

You need to have some basic understandings about how to work out and build muscle in general. This will make your time in the gym more productive and enjoyable.

In order to build muscle and lose fat, you need a combination of weight training, nutritional planning, and cardio.

Let’s take a look at the role each of these plays in your physique development.

Weight Training

Weight training is the stimulus for building muscle. By overloading the muscle with resistance, you send a signal to your muscle to get bigger and stronger to handle the load that’s been placed on it.

When you lift a heavier weight, over time, your body adapts to this by increasing the amount of muscle mass you have.

But weight training is only the first step you need to complete to maximize your results.

Proper nutrition

Good nutrition is extremely important when getting started on a workout program. You can have the most intense muscle building workouts you’ve ever had, but if you don’t have good nutrition, you’ll only see a fraction of the results.

You need to supply your body with the fuel it needs to respond and grow from weight training. You need protein and carbs in order to refuel your muscles after training. You also need quality, healthy fats for cell regeneration and organ protection.

Cardio

Cardio is important for getting lean as well as for your overall health. Cardio helps in reducing body fat because it helps you expend more calories than you consume.

Your body burns excess fat to be used as energy throughout the day. So, by eating clean and doing cardio, you create a calorie shortage in which fat is burned.

Start your muscle building program by working out 3 days per week and training each muscle group 1 time per week. It isn’t a good idea to start a weight training program by going to the gym 7 days a week. This can lead to overtraining and stopping all your chances of building muscle.

Use higher reps and lighter weights so you get accustomed to the exercises and the weight you should be using. Start slow and build a strong foundation here.

If you’re doing the exercises wrong, you’re going to have to change a lot later on, so start with light weight and learn how to do each exercise correctly. You can always add more weight later.

There’s no need to kill yourself in the gym right now, you’ll have plenty of time to increase the weight and intensity as you continue.

Before you perform your first exercises, you need to warm up by doing 3 or 4 warm ups where you use a heavier weight but don’t tire the muscle. Once you feel ready, do 2 heavy sets with as much weight as you can comfortably handle for 8 to 10 reps.

Again, you want to start your program with lighter weights, so you can learn the form. From here, you can increase the weight over time.

Only train 2 muscle groups each time, doing 2 to 3 exercises for each muscle group. Your total time spent on your muscle building program each workout should be under 1 hour. Don’t think that more time spent is better. It’s the quality of the time that matters.

This is how you want to set up your muscle building program to start. From here, your main goal is to get stronger on each exercise. Increase the amount of weight and intensity you use and you’ll soon start building more muscle than you ever thought possible.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/how-to-start-a-muscle-building-program-11039.html

House Of Muscle is proud to introduce a powerful new supplement into our supplement line. It is called DHEA. What is DHEA? DHEA is an acronym for the hormone dehydroepiandrosterone. DHEA is the most plentiful androgenic hormone produced by the adrenal glands and it is quite important to body builders and fitness minded people because in men, around 50% of all testosterone is derived from it , while women derive over 75% of their estrogen from it. DHEA levels in the body are quite high at birth, drop during childhood, and peak during young adulthood. DHEA levels then continue to drop throughout the course of your life. We are excited that the hormone DHEA is now available synthetically as a nutritional supplement from House Of Muscle. What does DHEA do? When people supplement with DHEA it has been shown to help them lose weight, burn fat, build muscle and increase their sex drive. Research at The University of California found that DHEA levels are lower in people who are depressed and when these test subjects supplemented with DHEA it improved their mental state. Supplementation with DHEA can help maintain proper DHEA levels in the body and can aid a person in his or her overall well being. Other research shows that DHEA supplementation can have positive effects on reducing cancer risk, controlling immunity, regulating blood sugar levels, reducing blood pressure, and decreasing allergic states. DHEA supplementation can also help to increase lean muscle mass , elevate function of the immune system, lower cholesterol, and have reversing effects on diabetes. DHEA can also help keep the brain clear and the skin smooth. Who needs DHEA? Because DHEA levels decrease with age, people above middle age can benefit tremendously from DHEA supplementation. Body builders and fitness minded people of any age can obtain some of the greatest beneficial results from supplementing with DHEA. They can use DHEA supplementation to help build stronger muscles and lower body fat. How

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I know i have to eat carbs and protein but which is more important? Also when should i eat carbs in the Morning? afternoon? And when should i eat protein? and should i eat carbs after my workout?

I dont know how intense you want your muscles to be. But this is what my coach told me ( i row and got a canadian national championship) you need to eat small meals (6) during the day instead of the 3 huge ones. Pasta is great… for example supper . and a bagel for breakfast because carbs are loaded with energy and you will just burn them off. As for protein you need to get as many grams as your weight in a day. so i weigh about 120 so i need 120grams a day. No longer then 15 minutes after you work out you need to have a protein bar or shake other wise your work out was useless. i hope this helped you a bit, good luck!

Please only answers from people who KNOWs it works.

Creatine and whey protein are probably the best basic supplements to help build muscle. As well as a multivitamin. These will work to there full potential when your diet and training program have been perfected.

There are others like ZMA and GABA which also work and promote natural hormone production and are completely natural. These are a little more advanced. There are also legal prohormones, but I wouldn’t recommend these unless you really know what you are doing.

I always recommend perfecting your diet and training before going to supplements.

Also, supplements such as creatine and whey protein as well as most others have no negative side effects. There are many myths surrounding supplements and people that tell you that they "screw up" your system don’t know what they are talking about. There is no empirical evidence to back up these claims. Check out Layne Norton’s aritcles on bodybuilding.com, he is a graduate student getting his PhD. in this stuff and he uses scientific evidence to support his claims. He also has a good article on the myths surrounding creatine. It is interesting to note that steroids actually don’t have evidence to support the claims that they are harmful when used properly (applies to healthy adult males).