Monday, December 5, 2011

How to lose fat chest & Get rid of fast man tits!

We are all parts of our body that we would improve most. For women, it is usually her legs, buttocks or the back of his arms. For men, they would like more often to get rid of stomach fat or enlarge their biceps.

But there is an another common "problem" in the body of a man that tends to bother (and shame) them more. It is something that guys have been asking me questions about years.

I'm talking about chest game aka man boobs!

The following article will explain exactly what makes this happen so many men and (most important) how lose fat from chest and get rid of man boobs as soon as possible.

There are 3 main reasons for what aspect of a man chest more like women's breasts instead of manly, flat, lean, muscular pecs most men want to have

High percentage of fat:
When the body gets fat, stores that fat in a way that is predetermined by genetics. For some men, some of your excess body fat is stored as fat in chest (blaming your parents for that). Not to mention, no matter what kind of genetics has a guy, if you start gaining a lot of fat, your body only begins to run out of places to put it and sometime some of the only has to stop on his chest. Another reason to avoid getting fat first, guys.Gynecomastia:
This really is the medical term for "man tits", and is very different to have only some fat chest. Gynecomastia is actually caused by the breast tissue, not fat, as a result of hormonal (testosterone and estrogen) levels is a bit out of tune. For this reason, most often appears Gynecomastia during puberty or advanced age, reason why boys usually develop tits man during adolescence or when they are more than 50 years. Gynecomastia is a common side effect of using steroids (because the screws with hormone levels) and certain diseases and medications. This condition is said which affects more than 30% of men and can be mild ("puffy nipples") or end (complete in the breasts as female).Both:
Yes, sometimes a boy has some degree of Gynecomastia (breast tissue) and (chest FAT) fat percentage of an upper body that both combine to make this happen.

So guys, you know what causes this embarrassing problem. Now you need to know how to lose fat chest and finally get rid of your tits man once and for all.

Before that we come to the real solution, take a look at what not children...

When a boy wants to know how to lose man boobs, your first thought is often that you need to start working and doing chest exercises such as the bench press (especially the bench press of descent for "less chest"), flies in dumbbells, push ups, and so forth. Why? Because its goal is to get rid of the fate of these exercises chest and chest fat. Therefore, a proper weightlifting training routine solve everything?

Not good! And there are 4 major reasons why…

Spot reduction is a myth:
If you think that chest exercises burn fat from your chest and get rid of her boobs… man it would be wrong. The idea of that can target specific areas of fat only doing exercises that these target areas is a myth known as inks flat reduction. It is not possible. Exercises of train muscles, not the fat covering them.Change the way it is a myth:
Then there is the idea that the weightlifting will change the way of his chest and this will make your "moobs" disappear. Not, sorry… you can change the shape of a muscle. You can build muscle or lose muscle. That's all. You cannot change the shape or the texture of the same.Turning fat chest muscle is a myth:
Then there is the idea that you simply build more muscle and somehow become fat ugly chest impressive chest muscle. Taaadaaa! Unfortunately, it is also a big stupid myth. You can not magically convert FAT into muscle.More muscle by reducing your man boobs is a myth:
Finally, there is a feeling that we will only create more muscle and be somehow replaced, it will remove, cover, or simply reduce the appearance of your breasts of man and make it seem more chest of a normal man. This is really true of part and part false. No doubt, adding some muscles in a flaccid chest which lacks muscle definitely improve its appearance. However, fat chest who tries to get rid of always remains ON TOP of any muscle building. So his chest muscles would be looking for bigger and better, but their man boobs and chest fat will still be there.

That is what does not work. Now let's find out what does…

The real solution depends on the real cause of your breasts of men. Therefore, depending on what is the cause, here are providing

The solution and the only option is surgery. No amount of exercise and proper diet will be rid of breast tissue… only male breast reduction surgery can make it happen. It has really become a very popular type of surgery among men these days, and the results are quite impressive. I'm not sure if insurance cover, so could cost a few thousand dollars if it is not the case.

But if you really have Gynecomastia (and not only chest game more than a second), and bothered the point where he can not stand your tits man already have, then it is definitely something to keep in mind.

You can not get rid of Gynecomastia with proper diet and exercise, but you can definitely get rid of fat in the chest in this way.

So if your tits man are caused by just having too much body fat (and therefore too fat), in the chest the solution is simply a matter of just lose fat. Yes, just like anyone who wants to lose any amount of any part of your body fat.

Because the human body can lose fat only itself as a whole in an order which is default (again) by their genetics, it only needs to start eating well and working properly to lose fat to happen. At some point, come the fat that is losing out from the point that they wish the by… your chest.

And that is how to lose fat from chest when your problem is strictly a matter of having too much body fat in general. Of course, it is likely to have a small follow-up question…

Frankly, the other articles I've written on this website will teach you to configure your training and fat loss diet as effectively as possible.

However, if only I had all gathered for you on the path that is already guaranteed to work as quickly as possible, then I commend you to The Ultimate Fat Loss & muscle building Guide.

This guide contains all the scientifically proven system of diet and training I've used to help countless men to build muscle, lose fat and Yes... get rid of her tits of man forever. Willing to do the same? Get the details here: The Ultimate Fat Loss & muscle building Guide.

View the original article here

Sunday, December 4, 2011

Dumbbell Exercises – Best Workout Routine Using Only Dumbbells

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AppId is over the quota

I’ve gotten a lot of emails over the years from people asking specifically for a list of dumbbell exercises. They tell me that they only have access to dumbbells (no barbells, no machines) and were wondering if it was still possible to design an effective workout routine this way.

Would their dumbbell only workouts be just as effective as workouts using various other forms of weight lifting equipment? Can they still get great results? Well, the quick answers to these questions is HELL YES!

Not having access to a barbell (and weights for it) or the hundreds of fancy machines most gyms have (not to mention the countless useless ones sold in late night infomercials) will NOT hinder your progress at all as long as you put the dumbbells to use correctly in your workout routine.

In this article I will explain why dumbbells alone can provide a perfectly effective workout, and I will also list some of the best dumbbell exercises for each muscle group as well as a sample dumbbell workout routine.

Yup, definitely. Not only can you have an equally effective workout… but it may actually be the ideal way to do so in certain cases. For starters, if your goal is to build any amount of muscle or strength, then there is little doubt that the best way to do it is by using free weight compound exercises.

As my article about free weights and compound exercises explains, while machines definitely have their place and are fine to use in most workout routines, they typically rank below free weights when it comes to building muscle and strength.

So honestly, if I had to personally choose between doing workouts consisting of just machines, or workouts consisting of just dumbbells, the dumbbell workouts would win every single time. I don’t want to come across as being anti-machines, because there are some that I use and like. I just like dumbbells a lot more.

Not to mention, with a few very minor exceptions, ALL machine exercises can be replaced with similar dumbbell exercises and it really wouldn’t be much different. In some cases, it may even be better.

What’s that you’re thinking now? What about barbells? This article is supposed to be about dumbbell exercises only, and free weights means both dumbbells AND barbells. It’s okay, don’t worry. Anything that can be done with a barbell can be done with dumbbells. So, dumbbells can pretty much replace everything.

Now that you know how effective they can be and how preferable they usually are, you’re probably looking for a list of some of the best dumbbell exercises to fill your workout routine with. So, here now is a list of some of the best dumbbell-only movements.

(Note: Some of the exercises below will of course require some type of bench or seat, but I’ll just assume you have that too.)

flat bench dumbbell pressincline bench dumbbell pressdecline bench dumbbell pressdumbbell flyes (flat/incline/decline bench)deadliftssingle arm bent over rowsdouble arm bent over rowschest supported rowsstanding dumbbell curlsseated dumbbell curlsincline dumbbell curlspreacher curls (if you have a preacher curl bench)concentration curlshammer curlsoverhead triceps extensions (single or double arm)dumbbell skull crushers (flat, incline or decline bench)triceps kickbacksclose grip bench pressseated dumbbell press (can also be done standing)arnold pressfront raiseslateral raisessquatslungessplit squatsstep upsRomanian deadliftsstiff legged deadlifts

And then there’s stuff like dumbbell shrugs, calf raises, and weighted crunches or side bends for abs. See, I told you there was more than enough exercises for a person to create a perfectly effective workout routine using only dumbbells.

And yes, these exercises could definitely be used to create a dumbbell-only version of the (brand new) Intense Workout Weight Training Routine that I lay out in The Ultimate Fat Loss & Muscle Building Guide.

Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits.

This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific split). In fact, if I only had access to dumbbells myself and was training using a push/pull/legs split as well, this is probably the exact workout routine I’d be using.

flat bench dumbbell press – 4 setsincline dumbbell flyes – 3 setsdumbbell shoulder press – 3 setslateral raises – 3 setsdumbbell skull crushers – 3 setsbent over dumbbell rows – 4 setspull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 setsdumbbell shrugs – 3 setsdumbbell curls – 3 setssplit squats – 4 setsRomanian deadlifts – 4 setslunges – 3 setssingle leg standing calf raises – 5 sets

There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way. It contains pretty much all of the best exercises I’d include if the person had access to machines and a barbell in addition to dumbbells.

So, like I said back at the beginning, if you only have access to dumbbells, you shouldn’t feel like you’re missing out on something. You definitely shouldn’t use it as an excuse. Don’t give me any “Waaah waaaah! I can only do dumbbell exercises! Waaah waaah! I don’t have any fancy machines or barbells! Waaaah waaaah!”

If anything, you’d have it backwards. If you only had access to the “fancy machines” then maybe you could whine a little. Having only dumbbells for your workout routine doesn’t put you at a disadvantage at all. In fact… it does just the opposite.

***NEW*** Need help creating the best workout routine possible for your exact goal? Want to see the exact workouts and diets I’ve used to help countless men and women completely transform their bodies? Well, now you can.

The Ultimate Fat Loss & Muscle Building Guide contains the entire system of answers, details, facts and sample programs I use and recommend for getting the best results as fast as possible.

You can learn all about it right here: The Ultimate Fat Loss & Muscle Building Guide

View the original article here

Weight Training - How Many Reps Per Set?

Question Mark: How Many Reps
By: Marcus Liberty

So, you want to lift weights but have no clue how many repetitions to do? Many people don't have a clue what repetition range they should stay in when weightlifting. The range depends on what your goal is. Do you want to get stronger, bigger, or leaner? Below are 3 repetition ranges explained.

If you are interested in gaining strength, doing 1-5 reps per set is what you want to target. To properly stay within 5 reps you have to be lifting heavy enough that you cannot lift the weight more than five times. Staying in this range will help you build strength. The adaptation made is more in building strength than mass when you lift a weight 1-5 times. So, if you have more of an interest in building strength and power rather than mass, this is the range you want to mainly focus on.

Bodybuilders, football players, or anyone that wants to develop big muscles would want to lift in the 6-12 repetition range. When you lift a weight within this range you will still build strength, however, the main advantage of 6-12 reps is how it stimulates muscle growth. Once you find that you are strong enough to lift a weight more than 12 times, you should increase the weight so that you maximize muscle growth.

Women or anyone else that doesn't want to pack on extra muscle mass, but wants to take part in the benefits of weightlifting, build lean muscles, or focus on improving muscular endurance, will want to do 13-20+ reps each set that they do. Lifting a high volume of reps has the added benefit of increasing the mitochondria count in muscle, and the number of capillaries in muscle. This means that after some time of doing high rep weightlifting, you experience improved blood flow through your muscles, and an increased capacity for energy storage in your muscles.

In summary, the amount of reps you do depends entirely on what your goals are. If you want to build as little muscle as possible, do 13-20+, if you want to build huge muscles, do 6-12, and if you want to primarily improve your strength, do 1-5 reps.

Author Resource:-> Whether you want to build mass or lean muscle, P90x workout system is an extreme home fitness program that has helped thousands of people achieve results. Just check out these P90x results.

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Saturday, December 3, 2011

Different Body Types – Ectomorph, Mesomorph, Endomorph Diet & Workout

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Did you ever notice that some people are just naturally skinny, naturally fat or naturally lean and muscular? It’s not your imagination. There are definitely different body types and genetics out there and they definitely play a role in how our bodies look.

More importantly, these different body types play a role in how easy or hard it is to change how our bodies look. Think about it…

Some people (ectomorphs) seem to eat whatever they want and never gain weight. Some people (endomorphs) seem to get fat no matter how much they workout or how little they eat. Some people (mesomorphs) look like they workout, even when they don’t.

This is all very real, and these genetic factors are something we all have to live with whether we like it or not. Fortunately though, we aren’t stuck being what our natural body types make us out to be. We can ALL improve the way we want as long as we do what we need to do.

So, let’s start with the basics. There are 3 different body types…


Figuring out which category you fit into will help you understand why certain aspects of your diet and workout are harder and slower (or easier and quicker) for you than they are for other people. And from there, you’ll be able to figure out how to adjust your diet and workout to fix it.

Let’s start with the body type I personally know the most about… ectomorphs. As a guy who started working out at 5’11 120lbs, this is definitely the category that I fit into.

Ectomorphs are the naturally skinny body type. These are the men and women who were likely skinny their entire lives without actually having to put much (if any) effort into their diet or workout. These are the people who seem to be able to eat as much as they want and never gain weight.

This isn’t true of course (anyone who eats too much will always gain weight), it’s just the genetics of an ectomorph make it a whole lot harder to reach that point for weight gain to occur, especially when compared to the other different body types.

Lightning fast metabolism.Tiny bone structure (skinny wrists, skinny ankles, etc.).Sometimes a little hyper, and often times overly frigidity (which increases their NEAT – non exercise activity thermogenesis – which is part of what causes that super fast metabolism).Often picky eaters who don’t always possess a huge appetite.Naturally lacking muscle and strength.Naturally skinny, although not naturally lean (there’s a difference).

So if your goal is to just be skinny or to excel at a sport primarily based on endurance, you definitely want to be an ectomorph rather than an endomorph and possibly even a mesomorph.

But if your goal is to build muscle, be strong, get big, or be fast and explosive, then the last thing you want to be is an ectomorph. Trust me, I know.

Like I said, I started off super skinny and my only real goal was to build muscle and gain weight. I know first hand exactly how much harder it is to reach these goals if you aren’t born with one of the body types that are much more ideal for reaching them.

Those same genetic factors that make us naturally skinny are the same factors that make gaining weight and building muscle as hard as it can possibly be. It also puts a lower limit on the amount of muscle we are genetically capable of building and how big we are capable of getting.

So, while it was nice to grow up never caring about my diet or what I was eating or ever needing to “watch my weight,” us ectomorphs definitely got screwed when it comes to building muscle. However, that doesn’t mean we can’t. We most definitely can completely transform our bodies for the better… it’s just going to be a bit harder than it is for a mesomorph or an endomorph. (More about that here: Ectomorph Workout & Diet)

Speaking of these other different body types…

The next body type is basically the complete opposite of the previously mentioned ectomorph… the endomorph.

Endomorphs are the naturally fat body type. These are the men and women who were likely always at least a little bit bigger, thicker and often fatter than everyone else most of their lives. These are the people who, despite their diet or workout, seem to gain weight just thinking about food and find it nearly impossible to lose it and keep it off.

This isn’t true of course (anyone who eats fewer calories than they burn will always lose weight), it’s just the genetics of an endomorph make it a whole lot harder to reach that point for weight loss to occur, especially when compared to the other body types.

For example, I’ve seen endomorphs who gain weight eating significantly less than ectomorphs (who weigh 20-50lbs less than them) will actually lose weight eating.

Super slow metabolism.Thick bone structure (thick wrists, thick ankles, etc.).Often people who love to eat and have huge appetites.Naturally big and strong.Naturally lacking tone, definition and any real form of leanness.

So if your goal is to just be really big and strong or excel at sports and activities based around these physical characteristics, then you definitely want to be an endomorph rather than an ectomorph and possibly even a mesomorph.

But if your goal is to be skinny, lean, ripped, toned or anything similar, then you endomorphs definitely have your work cut out for you. People with this body type will definitely have a harder time losing fat (or just losing weight in general).

So, while this is the body type that can typically gain the most muscle and be the strongest of the group, endomorphs definitely got screwed when it comes to fat loss. However, that doesn’t mean you can’t lose as much fat as you need to. You most definitely can… it’s just going to be a bit harder than it is for a mesomorph or an ectomorph.

And last but certainly not least, we have the mesomorph. Now looking at the 2 different body types we covered so far, it seems like ectomorphs and endomorphs are basically jealous of each other and often wish they could trade places.

However, that’s not entirely true. Instead, if there is anyone that people in those previous 2 categories are truly jealous of, it’s mesomorphs. This is the body type we ALL wish we could have.

Mesomorphs are considered the genetic elite. These are the people who we consider to have won the genetic lottery, so to speak. This is the prototypical athlete, fitness model and bodybuilder. Where the ectomorph and the endomorph both have a positive and negative side, the mesomorph has pretty much the best of both worlds.

Ideal metabolic rate (not too fast, not too slow).Ideal bone structure (not too thick, not too thin).Naturally lean (instead of naturally “skinny” like an ectomorph).Naturally muscular (instead of naturally “big” like an endomorph).Naturally athletic.

Mesomorphs gain muscle almost as well as an endomorph, and lose fat almost as well as an ectomorph. In fact, mesomorphs are the people who are often just naturally muscular and lean without putting any time or effort into a diet or workout. And when they do? Their rate and degree of improvement blows the rest of us away.

So, if your goal is to have pretty much anything anyone would consider the “perfect body” or excel at a sport or activity based around having the perfect combination of speed, explosiveness, strength and endurance, you definitely want to be a mesomorph.

Like I said before, most of the top athletes on the planet fit into this category of body types. Whenever you hear someone referred to as having “above average genetics,” they are talking about mesomorphs. They are pretty much the best at doing anything related to improving how their body looks or performs.

So, what’s the point of all of this body type stuff (besides making everyone wish their parents had mesomorph genetics)? Well, there’s actually two points…

Different body types DO exist, and they DO play a role.
If you’ve ever felt like your body just was or wasn’t built for losing fat or gaining weight or building muscle or getting lean, you’re probably right. Our genetics are definitely a huge factor in our ability to reach these goals. But, whether we like it or not, we’re stuck with them.Regardless of our body types, we can still get the results we want.
Yes, our genetics will make certain things harder for us (unless you’re lucky enough to be a mesomorph). However, that doesn’t mean they prevent us from doing those things. They don’t. Ectomorphs are gaining weight and building plenty of muscle every single day (hell, I’m living proof of that). Endomorphs are losing fat and getting lean every single day, too. And mesomorphs… ahhh, screw you guys. :-)

So, while these different body types are real and they will make certain things easier or harder for those of us who didn’t end up with the body type we wish we had, we can ALL still set up our diet and workout in a way that will allow us to get the body we want.

How do you do that? Well, my articles about workout routines, losing weight, gaining weight, and building muscle are the perfect places to start.

And if you still have questions after that, or just want help putting together the diet and workout that will work best for your body and goals, then I’m happy to announce that a new solution has arrived.

I call it The Ultimate Fat Loss & Muscle Building Guide, and in it I provide all of the answers, details, and proven sample workouts and diets that make up the system I’ve used to help myself and countless other men and women completely transform their bodies.

You can learn all about it right here: The Ultimate Fat Loss & Muscle Building Guide

View the original article here

Entrenamientos de levantamiento de peso para las mujeres: cómo las mujeres pueden evitar voluminosos

Most of lifting weight and training related to emails I get sound women exactly the same. Tell me how do not want huge muscles. They don't want to get big and bulky like a boy or the large female bodybuilders.

Just want to be slim and toned with a flat stomach and lean defined muscles in your arms, shoulders, back, legs, etc., rather than huge and bulky or or anything remotely close to the. This, of course, is the more common objective among women doing any kind of weight lifting training.

Therefore, below what these ladies usually tell me is that to avoid large and bulky as a boy, always working with weights light for more startups say that this prevents them from becoming a huge bodybuilder of manly aspect and make them "tones" in its place.

Some women use this lightweight with senior representatives of "toning" approach, and some even do not include any type of lifting weight training all for fear of becoming great as a kid. They are scared that can wake up one day and see huge and bulky with big muscles as one man or one of those huge freaky female bodybuilders.

Therefore, all your workouts are aimed at "toning" in its place.

Now, I must admit, this really sounds like a great planificación… except for one thing. It's a bullshit!

I'm going to explain is how women can and must do weight lifting training rates fear most, and why it doesn't matter if you use light weight with the highest representatives, heavyweights with fewer representatives, machines or free weights or weight lifting any there is… never get large and bulky like a boy or a bodybuilder look freaky.

Here is the secret word that should facilitate the Olympus testosterone. I say this with testosterone Medina.... This is the magic ingredient that allows kids get "enormous" and avoids that women get the same kind of male body.

Why? Because while the men and women produce testosterone, men produce only true rather than women to the point where the idea of women receiving too "big" weight lifting is simply ridiculous. Males are genetically capable of construct more muscle more quickly than women never can be, even under the best possible circumstances.

This means that only we are the guys that can get "huge" and "big" and "bulky" looking for the body most of the women have miedas get. On the other hand, women only have anywhere near the amount of testosterone (and other genetic factors) necessary to make it happen for themselves.

What I'm trying to say is… will no longer be so afraid of weight lifting! NEVER only he wakes up and they seem to be a huge bodybuilder. It will never be obtained "manly" muscles or develop a bulky male body.

You can work as a boy, with large heavy weights, and the representatives of the Netherlands, and they make big manly exercises like squats and deadlifts, banking and pull ups press and any other exercise most of the women deliberately kept out of your workouts.

You can be so for years and years and set up their diet to support both muscle growth as possible, and still not gain so phenomenally large as you fear you. It could simply not occur. Don't get me wrong, ladies can certainly build muscle and get strong.

However, no matter how hard tries, his lack of bodies only physiological requirements to get so big and muscular as many women are frightened of getting.

So know the tones that you're doing in place training? Only those who are wasting their time, because while you're doing to avoid building large bulky muscles, which are only leading to avoid building any muscle, period.

My article on the many silly myths that surrounds the definition & tone it explains it more, especially why low weights for the representatives of the high is just a waste of time and effort.

I will do a reading of mind now. The majority of the female reading this probably is thinking in these large female bodybuilders. Or maybe even some female wrestlers and other female athletes. Saber… women who really are so big and manly looking for as they have miedas arrive.

Who, if they do not have long hair girly and weren't wearing a bikini top, probably not you tell were women in the first place. Sound about right?

Well, as said this… women can't get big because they lack the necessary testosterone so that it can occur. However, these "freaky" women are thinking are the exception… because they have the necessary levels of testosterone.

How? Because you've used steroids and damn near every known drug the man to screw with their hormones levels and change its genetic constitution from girl to manly.

Add muscle adequate construction of workouts and diet to support it, and your body make a similar change from girl to manly right along with it. And why they are able to see this big bulky he wishes to avoid.

But take medications and use of steroids carry and I just put any typical female in those same workouts for weight lifting and the same diet… and never will happen. Women in this situation will only get more "toned" and "strong" and "sculpting" and hot.

You know, as you really wish to search.

So ladies, unless you are planning to take steroids any time soon, have nothing to worry about. Heavy lifting. Low use startups do compound free weight exercises. Do all the things us boys do to build muscle. Why? Because these are the things that really building muscle!

They do and get results of your weight lifting workouts, or keep lifting their little weight light for the representatives of super high in their exercises little girly and only waste your time as do the majority of women.

And then wonder why your body is not improving the way in want. Ladies… well it. It is time to let your fears stupid (and impossible) its failure to get the results you want.

* NEW * still has doubts about weight lifting exercises are best for women? Are not sure which diet is right for you? Need help to put it all together? Thus, the perfect solution is finally here.

I call it The Ultimate Fat Loss & muscle building Guide, and provide all the answers, details and events that make up the system of diet that I used to help many women (and men) fully and highly proven training transform their bodies. It is now your turn. Learn more here.

View the original article here

Friday, December 2, 2011

Workout for Cyclist - A Weight Training Workout to Get Back in Shape

Rock Cycling - Weight Training For Cycling
by Ricky Jackson

No workout for cyclist would be complete with weight training. You will get many benefits from regular weight training. Don't worry about becoming too big or "muscle bound." It takes a lot of work and dedication to get big and muscular. Besides you are cycling a lot and burning up a ton of calories. No need to worry about getting big.

You need to be training for strength and not for size anyway. Your overall goal from training with weights is to get stronger, especially in your legs. The increased power is what will help you increase your speed enabling you to finish much higher in your races.

Some of the other benefits you will get from regular weight training are stronger bones. Your tendons and ligaments will also get stronger. This makes them more resistant to injury. You resting heart rate will decrease and you will need less oxygen to do the same amount of work. Your anabolic system will get more efficient meaning you can sprint for longer periods at a higher work level. These are just a few of the benefits you will see.

I'm sure you are asking yourself what kind of weight training workout for cyclist is best for you. There are three ways you can workout. You can use machines, dumbbells, or barbells. Machines are great for beginners, but I recommend using them only until you are comfortable with weights in your hands. You will get the real benefits from dumbbells and barbells.

You should do a total body workout at least two times a week, three times is better. Pick eight to ten exercises that target your whole body. A workout for cyclist is not complete without several leg exercises. You should do each exercise for three sets of 12 repetitions.

For a sample workout you could use dumbbells and do the following in this order.

* Squats
* Chest Press
* Triceps Curls
* Lunges
* Shoulder Press
* Biceps Curls
* Step Ups
* One Arm Rows
* Lateral Raises
* Calf Raises

That is a complete weight training workout for cyclist. If you have never weight trained before, start of slowly with light weights. Gradually increase the weight each week. After six to eight weeks change the exercise you do.

Give this a try and let me know how you do on your next race. Weights are only a part of a workout for cyclist. In order to be in your best shape on race day, you need a complete workout program.

With complete training plans developed by pro cyclists, you don't have to worry about a coach just telling you text book theory. This complete training system includes 8 week beginner workouts, 13 week traditional workouts, and rapid result workouts for when you need maximum results in minimum time. Click here to get immediate access to the best workout for cyclist.

Article Source: Last Updated on Thursday, 11 August 2011 04:34

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How to build muscle - building of muscle of better training, diet & exercise

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I can remember walking into a gym for the first time and easily being the most small, weak and skinny guy there. My muscle building genetics were (and still are) as bad as can be, yet my only goal was to figure out how to build muscle as fast as humanly possible.

So, like most people with this same goal, I started reading everything I could about the best workout, diet and exercises for building muscle. I spent money on the supposed best muscle building supplements, books and magazines, read countless websites and articles, and tried tons of methods and programs.

The problem is, after nearly 2 years of researching and trying things out first hand, I ended up getting virtually nowhere. In fact, the insane amount of conflicting, deceptive and all around terrible advice out there just left me more confused than when I started.

Now, over 10 years later, I know exactly what I did wrong. I understand what works and what doesn’t. I see what workout, exercises, diet and supplements are best, and which are absolute crap. I know exactly how to build muscle successfully, and I want to help you avoid making the same mistakes I did.

In the most basic sense, I can sum up over 10 years of muscle building research and experience in just 4 simple steps. You just need…

A workout focused on progressive overload.A diet containing enough calories to support growth.A few additional components of your diet and workout to be set up properly.Enough consistency to allow it all to work.

Sounds pretty simple, right? That’s because it is. There’s a million little details that go into making these requirements take place, but they are all honestly just minor details.

Unfortunately for most people (including myself early on), it’s that focus on the little stuff that prevents us from taking care of the important stuff required for muscle growth to occur. So, let’s stop that now.

Below is everything you need to know about how to build muscle as quickly and effectively as possible. Enjoy…

If you spend any time searching for workout routines, you’ll notice that there are literally thousands of different ones out there comprised of different exercises, schedules, sets, reps and methods that all claim to be more effective than all of the others.

The truth is, most workouts that aren’t completely idiotic will work to some degree to build muscle as long as you make sure one simple concept is being applied. It’s the one workout factor that matters more than ALL of the others, and it’s the one workout factor that truly dictates your success.

It’s a little something known as progressive overload, and it’s an absolute muscle building requirement.

Progressive overload basically refers to the fact that our bodies will NOT build muscle unless we give them a significant reason to. Meaning, if you don’t make some form of progress during your workouts and gradually increase the demands being placed on your body, then your body will have no reason to build muscle. So it won’t.

If you keep lifting the same weights on the same exercises for the same number of reps the same way you previously have, your body will stay exactly the same. You must gradually increase the training stimulus in order for positive results to occur.

If you just keep doing what your body is already capable of doing, it basically thinks: “Alright, I see we already have the muscle mass needed to meet these demands, so no additional muscle will be needed.”

But if you INCREASE those demands by lifting just slightly heavier weight, or lifting the same weight for additional reps, or just doing something that increases the demands being placed on your body, then your body will basically think: “Wow, in order for me to perform under these conditions, I’m going to need to build more muscle.”

That means you could be using the best muscle building workout and exercises in the world and doing everything else perfectly, but if progressive overload isn’t taking place, you will NOT build muscle.

Simply put, progressive overload is what signals the muscle building progress to occur. Without it, it won’t. Every other aspect of your workout is secondary in comparison.

With progressive overload being the true #1 goal of every muscle building workout, you probably want to know how to make it happen. Well, there’s many ways to do it, but the simplest and most common method goes like this:

For each exercise in your workout, you’ll be lifting a certain amount of weight for a specific number of sets and reps, right?Now, let’s pretend that for some exercise, you’re going to be lifting 100lbs for 3 sets of 10 reps. Let’s also say you were able to do this successfully. Good job.Next time you do this exercise, increase the weight to 105lbs and try to do the same 3 sets of 10 reps.Let’s say you attempt this new heavier weight (105lbs) and do one set of 10 reps, one set of 9 reps, and one set of 8 reps. Good… that’s progressive overload.Your new goal next time is to get additional reps in those last 2 sets. So, let’s say you try and get one set of 10, 9 and 9 next time. Good, more progression.Next time, you may get 10, 10, 9. And the time after that… 10, 10, 10 just like you set out to do.Guess what needs to happen next time? You must increase the weight to 110lbs and repeat this process all over again.

This is the most common example of progressive overload, and it’s not only the biggest requirement of your muscle building workout, it’s the biggest requirement of building muscle, period.

Once you’ve created progressive overload, your body begins the muscle building progress. The very first thing it does is look around and make sure it has all of the supplies it will need to actually build new muscle.

If it does, muscle will get built successfully. But if those required supplies aren’t available, the process ends before it even gets started. To prevent this from happening, you need to use your diet to provide your body with all of the supplies it needs.

Now, there are quite a few supplies that your body uses during the overall muscle building process, but NONE of them are more important than a caloric surplus.

A caloric surplus is simply what happens when you eat more calories than your body needs.

You see, everything we do burns calories, and everything we eat contains calories. If we consume exactly as many calories as we burn, everything will just be maintained. However, if we eat more or less than that amount, very different things will happen…

If we consume LESS calories than this amount, a caloric deficit is created. This causes your body to burn stored body fat for energy instead, and this is how you lose fat.If you consume MORE calories than this amount, a caloric surplus is created. This means your body ended up with left over calories that it never needed to burn, and it will look to store them on your body in some form (fat or muscle).

Now, for the average person, these extra calories get stored on the body as fat (this is how people get fat, by the way). But for people like us who are working out correctly and using progressive overload to signal the muscle building process to occur, those left over calories will instead be used to build new muscle mass.

If that “signal” didn’t exist, we’d just get fat. However, it’s that signal that causes those left over calories to get used as muscle building supplies instead of just becoming body fat. Once again, this is why progressive overload is the key to your workout.

The goal is to eat more calories than are needed to maintain your current weight, but not exceed the amount needed to support muscle growth (you’ll just end up getting fat if that happens).

So, here’s the best and simplest way to figure it all out…

First, multiply your current body weight (in pounds) by both 14 and 18. Somewhere in that range will be your daily calorie maintenance level, which is the amount of calories you need to eat per day to maintain your current weight.Men, people who are more active, or people who have a hard time gaining weight should use a number in the middle-upper end of their range. Women, people who are less active, or people who gain weight easily should use a number in the lower-middle end of their range.Now, take your estimated daily calorie maintenance level that you just figured out and add 250-500 calories to it. This is the ideal daily caloric surplus. Any less would slow down the muscle building process to nonexistent levels, and any more would lead to excess fat gain.Start eating this amount of calories each day and weigh yourself at least once per week first thing in the morning before eating or drinking.If you’re gaining weight at a rate of 0.5-1lb per week, then your caloric surplus is perfect! If you’re gaining less than that or nothing at all, add another 250 calories and see what happens then. If you’re gaining more than that, subtract 250 calories and see what happens then.When you find the amount of calories that allows you to gain weight at that ideal rate (0.5-1lb per week), then you’re perfect. Keep eating that amount each day to build muscle as effectively as possible.

This is how you supply your body with the calories it requires for the muscle building process to take place. You can easily get caught up in what type of diet is the best, and which foods are better than others, and how many grams of carbs you should eat… but above all else, a caloric surplus is the KEY to your muscle building diet.

Now that we’ve covered the most important factors, it’s time to cover the rest. As you learned before, as long as you’re making progressive overload happen in your workouts, you’ll get positive results.

However, implementing the remaining workout components in the ways that are proven to work best will definitely improve those results. Here’s how…

All research shows that beginners should train each muscle group 3 times per week, and anyone past the beginner’s stage (intermediates/advanced) should train each muscle group about twice per week.

Depending on your experience level, these are the recommendations that have been proven to work best for most people. My article about Workout Frequency explains all of this in great detail.

For beginners, virtually EVERY recommendation is the same… the 3 day full body split is the schedule that works best. More about that here: Full Body Workout

For people who are past the beginners stage, there are many options that can work for building muscle. More often than not, I recommend either the 3 or 4 day upper/lower split.

I explain the full details of this split along with a few other schedules I like in my article about my favorite Workout Plans and Weight Training Splits.

As far as intensity goes, you’ll typically want to do between 5-12 reps per set when your goal is to build muscle. With volume, the goal is to do just enough total sets, reps and exercises for each muscle group to provide the proper muscle building signal, but NOT too much that it cuts into recovery and prevents this process from taking place.

In most cases, 8-15 total sets for each bigger muscle group PER WEEK is ideal (chest, back, quads, hamstrings), and 0-8 total sets PER WEEK for smaller muscle groups that get significant indirect volume when the bigger muscle groups are trained (like biceps, triceps and shoulders) is ideal.

My main article about Weightlifting Workout Routines covers both of these topics in much more detail. Check it out if you have any questions.

In general, the best muscle building exercises are the ones you’ll be able to progress at most often. And, in most cases, this means big free weight and body weight compound exercises like…

Bench PressRowsOverhead PressPull Ups/Chin UpsSquatsDeadlifts

The many variations of these compound exercises (like incline and decline bench press, Romanian deadlifts, lunges and leg presses, lat pull-downs and seated cable rows, etc.) are also highly effective. After that, a secondary focus on isolation exercises (like dumbbell flyes, bicep curls, triceps extensions, lateral raises, leg curls, etc.) can often be useful in most muscle building workout routines.

My article about the different types of weight lifting exercises contains plenty of additional details.

A caloric surplus is definitely the most important part of your muscle building diet. However, after that, there are still some other diet factors that play a role in improving the results you get. So, let’s take a quick look at each of them now and set them up accordingly…

After calories, protein is definitely the next most important part of a muscle building diet. Common recommendations for the ideal daily protein intake typically fall between 0.8-1.5 grams of protein per pound of body weight.

In general though, an even 1 gram of protein per pound is a perfect starting point for most people trying to build muscle. I cover this in more detail in my article about How Much Protein Per Day.

Common ideal sources include chicken, turkey, fish, meat, eggs/egg whites and protein supplements.

Recommendations for the ideal daily fat intake typically fall between being 20-30% of your total calorie intake, with an even 25% usually being just right. Another common recommendation is 0.4-0.5 grams of fat per pound of body weight, which usually ends up being pretty close to the first method. Either will work just fine.

Common ideal sources include fish, fish oil supplements, nuts, seeds, and olive oil.

The last of the macronutrients is carbs, and recommendations for the ideal daily carb intake are pretty simple. Carbs should make up the remaining calories left over to reach your total calorie intake after protein and fat have been factored in. My article about How Many Carbs Per Day explains this in detail.

Common ideal sources include fruits, vegetables, oatmeal, brown rice, sweet potatoes, white potatoes, beans and most whole grains.

While eating the right total amount of calories (and getting those calories from ideal amounts and sources of protein, fat and carbs) is definitely the most important part of a muscle building diet, eating a proper post workout meal (the meal after your workout) is definitely the next most beneficial factor.

In general, this means eating a significant amount of both protein and carbs, usually from fast and easily digestible sources. As long as you’re doing that, you’re doing it right. If you want more specifics, my Post Workout Meal article has them.

95% of the supplements on the market are useless over-hyped garbage that do nothing but waste your money. And the 5% that are useful will NOT make up for failing to properly do everything else I’ve described in this article.

Having said that, there are a few supplements that I personally use and recommend because they’ve proven to be safe and effective for building muscle. They are:

Each link above will take you to the articles I’ve already written about each. They’ll explain everything you need to know about them.

You now know everything you need to know about how to build muscle successfully. We’ve covered the main muscle building requirements as well as the best workout, the best diet, and everything in between. The articles I’ve linked to throughout this guide will help provide a few extra details as well.

Now, it’s still possible that you’ll have some additional questions about how to put everything together and design the most effective muscle building program possible. You may also just want some help doing it. Well, after nearly 10 years of people asking for it, I’ve finally created the solution.

It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven workout and diet system I’ve used to help countless men and women build muscle mass and completely transform their bodies.

Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide

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Thursday, December 1, 2011

A Quick Guide for Your Running Nutrition

Running Nutrition - Person Jogging
by Jeff Andy

It’s a simple fact: Eat the right food and you’ll have enough energy to perform your physical activities. Here’s a list of proper running nutrition to foster your best performance:

1. Carbohydrates
Carbohydrates or “carbs” are your main provider of energy. If you are planning on doing some extreme physical activity, load up on these and you’ll feel your body ready for the challenge.

It is most recommended to eat carbohydrate-rich food continuously, while at the same time maintaining your active physical phase. This way, your body won’t be storing the carbs and will be using it entirely as your source of energy. Experts recommend a steady diet of 50% to 70% of carbohydrates for each day.
There are two types of carbohydrates: simple and complex. You can get the first kind from eating candies or fruit, or drinking sodas. They would give you a quick boost of energy and you do deserve some after a good run. But for running nutrition, you will need the latter kind of carbohydrates from food such as breads, rice, potatoes, pasta and cereals.

2. Protein
Protein is important to help you build muscle strength. Lean meats, nuts, beans, and eggs are good sources for this. According to experts, running nutrition should include 10% to 20% of protein.

3. Fats
We’re talking about ‘good’ fats. The type that would help you metabolize faster.
Generally, fats are classified as saturated, poly-unsaturated and mono-unsaturated. You get saturated fats from cheese and lard. Most margarine and butter products on the other hand are made with poly-unsaturated fats. Mono-unsaturated fats can be acquired through olive oil and other natural oils. Intake of these fats should be kept to a minimum.
As a rule, you should aim for low-fat foods which specify at most 30% calories on the label.

4. Water
When you run or workout, you’ll be sweating a lot. It is then important that you replenish all that lost water. The core temperature of your body is regulated by H2O and you shouldn’t risk being dehydrated.
Never underestimate the power of lots and lots of fluid intake. Drink before you run. Drink at every break or stop. Drink after running those miles. Don’t wait for thirst to set in before indulging on some water. You can also try sports drinks, just as long as you’re body has been well-adjusted to it.

Most importantly, do everything in moderation.

Consult your dietician or nutritionist if you would like a more detailed running nutrition plan that will specifically answer to your needs.

For more information, check out marathon recovery, and Run to Finish.

Run Training, Information and Coaching

Article Source: A Quick Guide for Your Running Nutrition

Last Updated on Sunday, 20 November 2011 23:21

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Best Weight Loss Secrets For Men & Women Revealed!

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Before you can read this article filled with some of the best weight loss secrets for men and women, I first need you to perform a few very simple tasks.

First, look to your left and your right. Then, turn around and look behind you. After that, slowly bend down and look under your desk. Did you do it all? Ok… now… was anyone there? Did you see someone? Was anyone watching you?

If there was, I need you to close your web browser immediately, turn off your computer and pretend you were never even here. But if the coast was clear, feel free to continue on to the weight loss secrets.

Junk food is bad. Shhhhhh! Don’t tell anyone I told you this… but you know all of those really tasty but totally junky foods that are highly processed and loaded with sugar and/or calories? Well… they are really easy to overeat, and if your goal is losing weight, then you need to avoid overeating. So, try to eat less of these types of foods and instead replace them with more higher quality, filling, nutrient-dense foods. But… let’s just keep this between you and me.You know how when you eat a lot of food on a regular basis, much more than you should be eating… you know how you sort of gain weight and become fat? Well… I heard from this guy who told somebody… eating less food instead of more food is a good thing to do when trying to lose weight! Seriously… I swear this is true! But again… DO NOT tell anyone. These are weight loss secrets, remember? Let’s keep it on the down low.Shhhhhhhhh! Come close… closer… closerrr… closerrrrrrrr… weight lifting burns calories, builds muscle and is key for maintaining muscle while losing fat. So if weight loss is your goal, you should create a proper workout routine and stick to it. You didn’t hear this from me though.If you have a choice between eating a McDonald’s cheese burger with a side of fries, or eating grilled chicken breast with a side of vegetables… go with the chicken and vegetables. This comes directly from a top secret document labeled “best weight loss secrets” that was found in a locked vault at the Diet And Fitness Institute Of The World. If anyone asks you about it, you know nothing!You better make sure you keep quiet about this next one, because it’s one of the few weight loss secrets that virtually nobody knows about. The next time you eat or buy food that comes in some type of box, jar, can, bag or container of some kind… flip it over! There is this secretly hidden listing of how many calories, carbs, fat and protein that food contains. I know, I know. You think I’m making this up. I would have thought the same thing if I didn’t see it for myself. But it’s for real! Most people only look at the front of the package. Well… SURPRISE! There’s a secret on the back! Now you’ll know more about the food you are eating, and this is vital for achieving your weight loss goals.Go into your kitchen. Make sure you’re not being followed. See that thing in the middle? It’s kind of like a big square hole in your kitchen counter. See it? There may be some type of knob or handle at the top of it. Got it? Now… if you turn that knob or lift that handle… something comes out. It’s like a clear liquid of some kind. Now here’s the real kicker… go get some type of container (for example, a cup) and gather some inside it. Then… get this… you’re going to drink it! Yes… really! Not just once, but many times throughout the day… every day! You’re not going to believe this, but they even sell it in stores in what’s called a “bottle.” Seriously! You can actually go into a store and buy a “bottle” of this clear calorie-free liquid. Drinking a lot of this stuff is good for you, especially when it replaces calorie-filled garbage like soda, sports drinks and fruit juices. Just make sure you keep your mouth shut about it, ok?Pssst! Hey you! Yeah, you over there. Interested in the best weight loss secrets for both men and women? Well then hang on to your seat. This one is going to blow you away! There is a difference between the fat in cookies or fast food and the fat in nuts or fish. Don’t mention this to anyone… but the fat that’s in nuts and fish (and fish oil supplements) is way better for you than the fat in those other foods.Can I trust you? I mean seriously… can I? You sure? Ok then… get this… you know high protein foods? Yeah well, high protein foods are actually higher in protein than low protein foods, and eating more of them is key in keeping you full and satisfied while losing weight. I know… I didn’t believe it either. But that does NOT leave this room!! You got that?!?!I promised myself I wasn’t going to do this. I swore on the holy book of weight loss secrets that I would never reveal this next one. It may be the biggest and best secret of all. Ya know what? I can’t contain it any longer. I have to give it up. Are you sitting down? Ok, here goes. Once you actually lose the weight… wow I can’t believe I’m really going to give it away… ok… once you actually lose all of the weight you wanted to lose, you have to continue eating right and working out in order to stay at this weight and not gain it all back. I know, it sounds almost impossible to believe. Take a second and let it sink it. I too always thought I could lose it all and then just stop working out and go back to my old eating habits and everything would stay the same. But no! It’s actually the complete opposite! You actually have to stick to the diet and the workout afterwards!

Now, if I find out you told anyone about any of these secrets… consider yourself in HUGE trouble.

Since I don’t know the intelligence level of everyone who will be reading this article, I figured I should mention that what you just read is 100% parody. The “secrets” are all real and true, but the rest was a joke.

You see, every time I see some kind of article in a magazine or online claiming to reveal weight loss secrets, I laugh. I mean come on… secrets… about weight loss? It’s just so stupid and hilarious at the same time. It’s stup-arious.

They really truly want you to believe that what they are about to tell you is something no one else knows. Some type of magic diet or workout tip that nobody has every heard of because it’s top secret and has never been told to anyone before. If they just said they were going to tell you to “eat right and workout correctly” they wouldn’t sell magazines or get traffic to their website.

So instead they turn simple obvious well known (and sometimes very useless) facts into these mysterious, confidential weight loss secrets that nobody is allowed to talk about. So, what you just read was me making fun of that.

If there is however any actual point to what you just read, it’s that if anything claims to reveal weight loss secrets, don’t even bother with it. It will likely be useless bits of obvious diet and workout information that will do nothing but waste your time.

Stop looking for other ways around losing weight. There are no secrets. There, I said it. There is no little tip or secret piece of information that will change the fact that weight loss occurs solely when you burn more calories than you consume (through diet and/or exercise).

If you want to lose weight, everything you truly need to know is covered in my free Weight Loss Guide. Wanna hear the real secret? If you read it all and do it, you will actually get results.

***NEW*** Still have questions? Still need some help? Well, after nearly 10 years of helping countless men and women lose fat quickly and effectively, I have now taken the complete diet and workout system I’ve used and turned it into The Ultimate Fat Loss & Muscle Building Guide.

It contains all of the details, answers, facts and proven sample workouts and diets that you’ll need to completely transform your body and get the best results as fast as possible.

You can learn all about it right here: The Ultimate Fat Loss & Muscle Building Guide

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Wednesday, November 30, 2011

Ectomorph training & diet: how to gain weight for skinny guys

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When I first starting working out, I was about 17 years old, 120lbs. And yeah… I’m a guy. Pretty small, scrawny and pathetic, wasn’t it? Trust me… it was.

But I wasn’t the only guy fitting that embarrassing description. You see, I’m what’s known as an ectomorph, and there are literally millions of other skinny guys out there who are just like me. That’s the bad news.

But the good news is, I’ve been about to adjust my workout and diet in a way that has allowed me to successfully gain weight and build muscle. In order to show you how to do the same, we need to start with the reason guys like us are so skinny in the first place…

Ectomorph is a term used to describe people (both men and women) with naturally skinny body types who were probably always thin and/or underweight their entire lives and seem to have no idea how to gain weight.

In fact, an ectomorph is the type of person that usually pisses off fat people, because we make it look like we can eat as much as we want and never gain weight. That’s not actually true of course, but our skinny genetics just make it appear that way.

What I mean is, an ectomorph typically:

Has a crazy fast metabolism.Has a thin and lanky bone structure (skinny wrists, skinny ankles, long limbs, etc.).Is sometimes a little hyper, and often times overly frigidity (which increases our “NEAT” – non exercise activity thermogenesis – which is a big part of why our metabolic rate is so fast in the first place).Is a picky eater who doesn’t always possess a large appetite.Is naturally lacking muscle and strength.Is naturally skinny, although not naturally lean (there’s a difference).Finds it almost impossible to gain weight or muscle mass no matter what type of diet or workout they use.

Does any (or all) of that describe you? If so, you’re an ectomorph! And now that you know why you’re so naturally skinny and have such a hard time gaining weight and building muscle, it’s time we start getting to the solution. Let’s start with the most important area of all… your diet.

As I’ve explained in detail in my weight gain article, the single answer to the “how to gain weight” question is quite simple: you just need to eat enough calories.

But the big problem for an ectomorph is that they NEVER eat enough calories, even when they think they are. While this is sometimes just a result of some skinny guys having the appetite of little birds, it’s mostly because the amount of calories an ectomorph needs to eat to gain weight is WAY more than they think.

I know this not just from dealing with countless skinny guys, but from my own firsthand experience as one. I used to eat and eat and eat and not gain weight. Why? Because even though I thought I was eating a lot, it turns out that my definition of “a lot” still wasn’t as much as it needed to be for my body to actually gain weight.

That’s just part of what sucks about the ectomorph diet. It requires WAY more calories than any normal person would ever need in order to gain weight.

So what’s the solution? Simple. EAT MORE CALORIES! I don’t give a crap how many calories you are currently eating or how full you feel or how it seems like you’re already eating enough. The simple fact is, if you’re not gaining weight, you’re just NOT eating enough calories.

Multiply your body weight in pounds by 17, and start eating that amount of calories each day (example: if you weigh 150lbs, you’d do 150 x 17 and get 2550 calories per day). From there, make sure you weigh yourself once per week (first thing in the morning before eating) and keep track of what your weight is doing. Then…

If you’re gaining weight at a rate of 0.5 – 1 pound per week, you’re perfect.If you’re gaining MORE than that, you’ll be gaining more fat than muscle. In that case, reduce your calorie intake by about 250 calories, wait a couple of weeks, and see if you’re within this ideal range then.HOWEVER, if you are still NOT gaining any weight (or just gaining LESS than half a pound per week), it means you are still not eating enough calories. In that case, add another 500 calories to your daily diet and see what happens then.

Basically, skinny guys who want to gain muscle and not just get fat should aim to gain about 0.5 – 1 pound per week. All you need to do is adjust your calorie intake and monitor your weight to ensure it’s going up at this ideal speed. If it’s not, adjust it until it does. As for other aspects of your diet (protein, carbs, fat, etc.), my diet plan guide will explain the rest.

With the most important aspect of your diet all figured out, it’s time to move on to the most important aspect of your workout.

The first thing you need to know is that most of the typical bodybuilding and muscle building routines you see are complete and utter crap for an ectomorph like yourself. They work great for steroid users and guys with amazing genetics, but for skinny guys like you and me? They absolutely suck.

An ectomorph can’t waste time with 100 sets of little isolation exercises and bicep curls and high reps and light weights and “advanced” methods and other similar nonsense. Instead, the majority of your workout routine needs to be focused on big compound exercises like:

Bench PressSquatsDeadliftsPull-UpsRowsShoulder Press

These are the exercises that are going to add the most muscle mass to your body in the shortest amount of time. Make sure you’re doing some variation of all of them at least once per week, and make sure you’re lifting heavy enough to stimulate growth (ideally within the 5-8 rep range most of the time).

From there, you must remember that the #1 workout goal of skinny guys is NOT to get a “pump” or do “super sets” or “shock your muscles” and any other bullshit. Your goal is to get stronger and make progressive overload happen as often as possible.

What is progressive overload, you ask? It’s the scientifically proven requirement of muscle growth. You need to constantly push yourself to lift heavier and heavier weights over time (and/or lift the same weight for more reps). This type of progression is what signals your body to use the extra calories you are eating to build new muscle. It’s the key to getting results from your workout routine.

For this reason, progressive overload is the key aspect of ANY ectomorph workout. Sure, your split, exercise selection, frequency, amount of sets and reps and so on all matter as well (and my article about weightlifting workout routines covers most of it). But the truth is, for a skinny guy like you and me, it’s all just minor details in comparison to just getting stronger and increasing the demands being placed on your body.

Combine this type of growth stimulating workout progression with eating enough calories to support it… and you WILL gain weight and build muscle. Don’t waste your time or energy on anything else.

We’ve now covered the 2 major diet and workout factors that go into allowing an ectomorph to successfully gain weight and build muscle despite having below average genetics for it. The articles I’ve linked to throughout this article will help provide a few extra details as well.

Now, it’s still possible that you’ll have some additional questions about how to put your entire muscle building workout routine and weight gain diet together as effectively as possible. You may also just want some help doing it. Well, after nearly 10 years of people asking for it, I’ve finally created the solution.

It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven sample workouts and diets that I’ve used to help countless skinny guys completely transform their bodies.

Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide

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Tuesday, November 29, 2011

The Four Key Ingredients of a Strong Snack Program

Cheeseballs Snacks
Author: Kris Peterson

I like to break down my wholesome meal planning into 4 blocks. In the case you incorporate each of these 4 blocks into your daily routine, at every meal and every single snack, then you've mastered the Diet plan Remedy Program. Sound too quick to be true? It is no gimmick-just plain popular sense that takes the guesswork out of eating suitable to lose weight. Here are the 4 components you need to use with just about every meal:

Vegetables and fruits

As you were growing up, I bet your parents told you to "Eat your greens!" As with most of the points our parents tried to teach us, this wholesome consuming tip is totally true. It is best to incorporate a serving or two of veggies with every single meal and every single snack.

They will offer you with necessary vitamins and minerals your body needs. They also contain fiber, which will help keep you typical and also assists to keep you feeling satiated between meals.

Remember that foods like corn and peas are truly not vegetables, but legumes and grains. Limit your intake of those, and opt for vegetables like lettuce, spinach, kale, celery, and peppers instead.

Healthy Fats

Did you know that organic coconut oil is basically a wholesome fat?

You ought to absolutely eat fat with every single meal, and I am such as snacks in this too. Wholesome fats are MUFAs or PUFAs that give your body the kinds of vital fatty acids you need to thrive. Wholesome fats can also assist you to really feel satiated between meals, which is what assists you to remain on the straight and narrow together with your wholesome eating program, resisting the urge to binge eat. Wholesome fats contain olive oil, organic butter, coconut oil, raw nuts, nut butters, and avocadoes.


Water really should be your go-to beverage of choice although making the wholesome consuming switch. In fact, you need to be drinking water not just with every single meal, but among meals at the same time. The old adage about drinking 8 glasses of water per day is outdated. Rather, you need to be aiming for half your body weight in ounces of water per day-more than that when you function out.

Why so much water? Studies show that most Americans are slightly dehydrated. Dehydration can essentially register in the brain as hunger instead of thirst. So by drinking enough water, you are keeping your body from feeling hungry, and that keeps you from eating a lot more food than you need to.


If you've read my blog for any length of time, you know that I'm a large believer within the energy of protein. That's why it is an important building block of a wholesome diet plan and need to be included in each meal, even snacks. Protein delivers your body with important amino acids you will need for neural and cognitive processes. Furthermore, it has a stabilizing impact on your blood sugar, evening out those highs and lows which could trigger you to eat every little thing in sight.

Not all proteins are developed equal, though. I am a fan of whole organic eggs, all-natural cuts of meat, raw nuts, and nut butters. Remain away from fatty sources of protein, meats that contain nitrites or nitrates, and soy items. Those varieties of proteins can be detrimental to a healthy diet plan.

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Last Updated on Tuesday, 23 August 2011 02:00

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Some reasons why Body Weight Training is right for YOU!

Handstand - Body Weight Training
by David Nordmark

If you want to get stronger while at the same time increasing your strength and flexibility a program of body weight training just might be for you. When most people start an exercise program they rarely consider bodyweight exercises as a form of training. This is a mistake. Done correctly bodyweight training can get you fit faster than any other method out there. Think of the animals in nature. Do they run on treadmills or lift weights? Of course not. They only exercise with what nature provided for them. Yet any animal you can think of is ten times healthier than any human being. Below are some reasons why bodyweight exercises are a superior form of training and why you should consider doing them.

They'll build unreal strength - Again, think of the animals in the wild. None of them lift weights, but all posses animal strength that most weightlifters can only dram off. A gorilla, for example, is anywhere from six to twenty times as strong as a man. Another example are gymnasts. They only train with bodyweight exercises, yet they are ungodly strong. Have you ever seen a gymnast perform an iron cross? This is real strength. You just can't build this kind of strength with weights.

They'll improve your confidence - When someone performs body weight training exercises on a regular basis they become more comfortable in their own skin. This often manifests itself in a quiet self-confidence that others can pick up on.

Benefits both Men AND Women - Body weight training is NATURAL training. It works our bodies in a way that nature and evolution designed it for. This means that when men exercise this way they tend to become more MANLY in appearance. Broader shoulders, bigger muscles, etc. Woman on the other hand will become more womanly. Their muscles will become sleeker and more defined. They'll get a "Fit n Sexy" look that most women (and men) find desirable. Both genders will get stronger while dramatically increasing their agility and endurance. Doesn't this sound good?

Body Weight Training burns fat like nobodies business - This one should be obvious. Working muscles burn fat. The more muscles an exercise works, the more fat you'll burn. This is why bodyweight exercises are such effective fat burners. You're never isolating muscle groups. Often your working ALL of your muscles at once.

Become stronger in neglected areas of the body - For example most people rarely exercise their necks whichever exercise program they are on. This is a mistake because, as they say, a chain is only as strong as it's weakest link. Your head is quite heavy and you need a strong neck to support it. If your neck is weak it can lead to a variety of complications including headaches and migraines. What's more as you age your head will tend to come forward on a weak neck. When this happens it will pull your shoulders forward and will create a stooped posture. To most people this is a sign of aging. It's not. It's a sign of a chronically weak neck. A strong neck is also important in preventing injury. When Christopher Reeve fell on his neck he was a paraplegic to the day he died. It is certainly possible that if he had a strong neck he might have avoided this fate.

Great for travelers - When most people are on vacation, the last thing they want to do is to track down a gym. With bodyweight exercises you don't need to. You are the gym!

For these reasons I believe that some form of bodyweight training is the best form of exercise that you can do. Of course the only way you'll know for sure is to try it yourself. If you do I don't think you'll regret it.

David Nordmark is a Vancouver based fitness consultant as well as the owner and operator of, a fitness site with a unique twist. For more information on isometric exercises, yoga and body weight training check out his website.

Article Source: Some reasons why Body Weight Training is right for YOU!

Last Updated on Thursday, 03 November 2011 00:55

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Get Back to Muscle Building After Your Shoulder Injury

Shoulder Injury
Author: SarahHaines

Whether you are using bodybuilding supplements or not; there is always a risk of injury in the gym, you can see why injuries happen as you simply won’t build muscle if you don’t push yourself out of your comfort zone. If you want to build muscle you should always be running close to or at your maximum capability. Bench press shoulder injuries are one of the 4 most common injuries, along with lower back, knee and wrist injuries. With weight lifting programs, you constantly need to be upping your performance, so any kind of injury can seriously impede your progress or halt it altogether.

Following a shoulder injury, whether it is from a bench press, dead lift or otherwise, you really need to take things slowly. If you return to the gym thinking you can merely push through the pain then you may end up doing permanent damage to your muscles.

If you get the chance, consult a sports doctor or physician as they will be able to give you the best recovery advice. Don’t just run with the advice of the guys down the gym, even if it seems they know a lot more than you.

When you first come back to training use the machines rather than starting straight back with free weights. Because the machine forces you to follow a specific movement they are great for stopping you from injuring yourself.

You use many different muscles performing a bench press and you will need to have them all working to do it. If you haven’t been able to train for a longer period conditioning all your muscles is a big concern. Start off slowly. Things like performing barbell exercises can ensure that the uninjured muscles are being worked. You want to avoid uninjured muscles just taking over from the injured ones, so getting back used to the bar can help with this.

If at any point your shoulder does start to hurt then you should stop lifting immediately. Pain is really just your body’s way of telling you that you need a little longer. Even if you haven’t trained for quite a while, you shouldn’t be in pain while you are lifting. It is always a good idea to have someone spotting for you when you are lifting, but it is never more important than when coming back after an injury. You may find that the weights that you could comfortably lift before an injury actually cause pain that leads to your dropping it.

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Sarah Haines has a lot of interest in general fitness and particularly bodybuilding. New developments such as bodybuilding supplements, like whey protein powder, are of great interest to her and she finds it an enjoyable topic for her articles.

Last Updated on Wednesday, 28 September 2011 00:14

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Monday, November 28, 2011

How to measure fat percentage: calipers, calculators & more

Your percentage of fat is exactly what sounds like… is the amount of fat in your body. That is what they really want to lose when they say that they want to lose weight, and is what people want to avoid winning when they say that they want to gain weight.

See, "weight" can be a lot of things. For example, water, muscle or fat. Stepping on a scale, you will see only weight. You can only indicate if you gained weight or weight loss, but do not have no clue what was really "have-nots".

This is of course it is measuring your body fat percentage which comes in handy.

I'll tell you why. Do you have a scale? They weigh regularly to keep track of your progress? Well, that's great, and I recommend to continue doing that. But what if said there was a better way to track their progress on a scale? Because... there.

If your goal is to lose fat, muscle building, or a combination of both, one of the best ways to ensure your body is really doing what you want to make is measuring (and monitoring) of your body fat percentage.

Scales are obviously larger to make monitoring of progress, but what I see, its weight is like a map of the world and their percentage of fat is more like a plane. One will show you a very general direction, but the other will show you exactly where you are going.

For example, let's pretend that your goal is weight loss. You started to eat better. He began to work more. And now, after a certain period of time, you decide to obtain its scale and see how much weight has been lost. How much progress has been made? Well let's see what he says the scale.

According to the scale, not losing a single pound. Now feels everything bad and discouraged and thinking about how to change your diet or training because it obviously doesn't work. The thing is, however, this scale may be lying. Well, perhaps not lying… perhaps I not telling whole truth.

It could have been lost fat, but at the same time... it might hold water or possibly even winning some muscles. This would lead to your weight to stay exactly the same (sometimes even increase). And due to a scale displays only the weight, it would seem as if there has been no progress whatsoever.

However, if your percentage of fat is measured regularly, they really would lose fat. For many people, this information could mean the difference between staying with their current diet training or unnecessarily for quitting smoking and start something else.

The same applies to people trying to build muscle. When the muscle growth occurs correctly, we gain weight. However, people seeking to build muscle constantly confuse fat gain with muscle gain. Both make us a little more great looking, and an increase in the strength usually accompanies both.

However, there is a big difference between winning ugly body fat and gaining enough lean muscle. The problem is that both occur at a slow pace of the gradual which is difficult (sometimes impossible) to indicate whether the last couple of pounds that won were mainly muscle or fat mostly. A scale certainly will not tell you, but definitely will be your percentage of body fat.

So while the scale could argue that you gained 5 pounds, measure your body fat regularly can know if those 5 pounds were of muscle, fat or a little of both. This type of information is crucial to adjust your diet to make sure that maximize muscle gains while fat profits are minimized. But without monitoring his body fat, which has no idea.

Now that he understood the usefulness of it, is probably asking how to measure the percentage of body fat. However, there is really some of the ways, and ranging from super easy and horribly inaccurate very complicated and extremely accurate.

Some of the most common methods are:

Body fat calculators online
There are a lot of diet and fitness related sites that offer free calculators that use their height, weight, age, gender and a handful of measurements to give an estimation of body fat. It can sometimes be somewhat narrow for some people, but they are usually quite horrible for the majority of the people.Body fat measuring scales
There are also a lot of normal body weight scales available which also measured the percentage of fat simply standing on it as you do normally using bioelectrical impedance. Again, while generally more accurate than the calculators, yet not always great precision.Evidence under water
This is the winner of hands down in terms of being the most accurate method of measuring body fat percentage. Unfortunately, it is also the method in which most people never to be used. Find a professional service that really makes this type of test, paying for what was done and then going through the difficult to process is simply very practical for the majority of people.Body fat calipers
And finally, we count with tweezers. Tweezers are a measuring device used to measure the thickness. In this case, it will be the thickness of the parts of his body. There are a few specific places (so-called "skinfolds") that is measured with calipers, and do some basic math, and… that's all. MUCH cheaper, easier and more practical tests underwater and generally much more accurate than calculators and scales. In my opinion, this is the method that is best for the majority of the people.

Thus, with tweezers being my recommended method, your next question probably is…

Well, if you work at a high-quality gym, can provide evidence of fatty clip free body for its members. I suggest someone asking about if you are interested in having it done this way.

However, if something has no someone randomly in the gym to perform this test you (will have to see you with the shirt out and… saber… touch you in several places), you may only purchase its own claws and do it yourself at home.

This is what I do and they have been doing for quite some time. It's really easy once you get the same blocking. Be reliable at 100% isn't even important. What is important is only measured systematically each time that the precise can monitor their progress.

Personally I weigh one or two times a week, take action (with a tape measure) once per week and measure my fat percentage with clamps every two weeks. This combination allows me to track my progress with precision as it can and really knows for sure what is making my body.

I personally use and recommend: fat from body AccuFitness calipers

AccuFitness is the most widely used clamps around brand. Are super cheap and fairly reliable (I have been using them for years without problems).

Therefore, they have there. Know your percentage of fat is quite useful to lose fat, muscle building or do both and clamps tend to be the ideal way for the majority of people do.

* NEW * do you have questions about your training routine? Confused about your diet? Need help to put it all together? Well, after almost 10 years of requests, I've finally created the definitive solution.

I call it The Ultimate Fat Loss & muscle building Guide and it provide all the answers, details and events that make up the system of diet that I used to help countless men and women and highly proven training completely transform their bodies. It is now your turn. Learn more here.

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Sunday, November 27, 2011

Problems You Get When You Select The Wrong Weight Lifting Gloves

Work Gloves - Weight Lifting
By: Roy Forchet

Weightlifting is a common activity among fitness enthusiasts. This is usually very helpful to the overall program. However, this activity can lead to problems if proper care such as the use of weight lifting gloves during workouts is not taken. The most common problem associated with weight lifting is tendonitis.

This problem occurs when you overstretch the tendons n your hands during exercise causing them to flare up and tear up. The problem can spread to other parts of the hand such as the elbow is the elbow does not get sufficient time to cool down. This is one of the reasons why people use weight lifting gloves as it protects the tendons leaving them comfortable and relaxed.

You should note that gloves are only helpful when the right choice is taken. Otherwise the wrong choice can accelerate or lead to other problems. Some of the problems with wrong choice are not very serious and only require time to adjust. An example is interference of the normal workout process.

The other problems arise from the size or type of gloves you choose. For instance if you choose nylon gloves you will not get the best grip. A better choice would be leather or neoprene. Gloves can also build up sweat on the inside during workouts. This especially happens when you choose fingered gloves instead of the fingerless.

Lack of proper wrist wraps also causes soreness on the wrists. This means that a person should opt for gloves with adjustable wrist wraps even in case one does not suffer soreness. Problems also arise when one chooses very tight or loose gloves. Very tight gloves will obviously cut off circulation which is dangerous. Loose fitting ones will interfere with you lifts and can also cause the weights to slip. The best choice is therefore a snug fitting glove.

Lastly, wrong choice of gloves leads to poor development of the forearm muscles which can affect your grip in real life situations when you are not using the gloves. This happens from deprivation of necessary exercise to the forearm. This can make it difficult to get sufficient grip when changing flat tires.

In order to eliminate all these problems, it is important to follow certain procedures when purchasing the gloves. For instance you should check the size as the weight lifting gloves are available in different sizes. To know your best size, check your shoe size. Small shoes most likely equal small sized gloves. The material can be determined by the intended use. Finally the level of comfort will be determined by the enclosure you choose.

Author Resource:-> Looking to discover fascinating info about weight lifting gloves, then come over to get valuable tips on how to find the optimal weight lifting gloves for your weight lifting training.

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Last Updated on Saturday, 29 October 2011 15:23

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