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.

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Dumbbell Exercises – Best Workout Routine Using Only Dumbbells

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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

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Weight Training - How Many Reps Per Set?

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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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…

EctomorphMesomorphEndomorph

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

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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.

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

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: ArticleRich.com 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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