Tag Archives: build muscle at home

Why You Should muscle to burn fat


Everywhere you look there is a new advertisement for weight loss products. It seems like every time I sit down and watch TV I see an ad for a weight loss pill. There are billboards on the side of the highway and those annoying banners all over cyberspace. Well, there is good reason for all those ads as annoying as they may be at times. Let’s face it, there are millions of Americans desperate to lose weight and would gladly shell out money to get results. There is nothing wrong with looking for a way to get rid of fat, but would not you like to try another, more exciting approach to burn fat? If so, what is the process you’ve probably overlooked until now, it is strength. I’m not saying you should completely ignore the aerobic exercise or give up on the diet plan, but there are some pretty compelling reasons to consider weight training when trying to lose weight.

First of all, we must be clear that the goal is to lose fat, not just to lose weight in general. If you cut calories drastically, you will definitely end up losing weight, but a lot of weight will be lean muscle mass. Lean muscle is denser than fat, so do not panic if you get in the beginning some weight after the start strength training exercises. In addition to the obvious benefits (such as improving the overall physique and increase your strength), strength training helps to burn fat as well. Muscle continues to burn calories at rest, and burned at least three times as many calories and fat. So, by simply adding muscle to your frame you are helping to burn fat over time.

To be most effective, strength training should be combined with aerobic exercise and sensible eating plan as part of a comprehensive fat loss (and muscle building) program.


Build Lean Muscle, Lose Fat – Top 5 Tips to Build Lean Muscle and lose fat


It can be a bit difficult to build lean muscle and lost fat – especially when you’re not sure exactly how to go about it. Many try either diet or exercise, and sometimes both, but it can be a bit tricky figuring out just the right combination. If you really want to gain more muscle mass and burn excess fat, it will take a decision on your part. Sometimes it can be a little frustrating trying to get it right, but you will be rewarded for your diligence in the end.

It is easy to destroy you by following the latest fad diets and false muscle building tips. In order to achieve your goals, it is important that you follow the proven advice. Here are five tips that will help you gain lean muscle and shed fat faster than you could have imagined

Tip # 1 -. Drinking water

body is 80% water and need water for all its features – including building muscle and fat free. This means you need to consume at least eight glasses or more of water per day. While the liquid you drink do not have to be pure water, it is best if they are. Stay away from caffeine drinks and sugary drinks like soda. If you do not like the taste of pure water, add a twist of lemon or lime, or try one of the non-carbonated flavored drinks water. Remember, clear liquid is best

Tip # 2 -. Eat frequent, small meals

to keep the body energized and burn calories at the best rate, you need to keep your metabolism stoked. You can achieve this by eating small meals at regular intervals – every 3 to 4 hours. In this way, you keep encouraging muscle mass and fat loss

Tip # 3 -. Add weights / strength training to your workout

Doing tons of aerobics will help you do anything with fat loss goals. However, it is important that you also have to build lean muscle, and the best way to do this is by adding strength training to your routine. Although muscle weighs more than fat, it takes up less space (making you less) and gives the metabolism needed boost. You will burn calories for hours after exercise. This is why programs like lines are so phenomenal success

Tip # 4 -. Perform Compound exercises

Try to perform free weight exercises that work the combination of muscle groups with each exercise. In this way, you will work the body better than if you used standard isolation exercises

Tip # 5 -. Always allow recovery between workouts

Many people miss the boat on this. In order for you to facilitate lean muscle in your body, you will allow your muscles to rest between exercises. Allow at least one day of rest between workout routines for each muscle group.


Build Muscle without weights – muscle you want without lifting any weights


Are you sick of being skinny man and you want to know how you can build muscle without weights? Did you know that with the right training and the right supplements can get bigger muscles without having to become a gym rat? There are many things you can do right in your home to help you get the body you want and you need to make sure you are putting the right things into your body as well. Here are some tips to help you out.

First, you can use the push ups, pull ups, crunches, swimming, running, and many other types of exercise to help you get better looking and bigger muscles. This is not the key to success, however, make some kind of regular physical activity is something that is going to make a big difference in whether you gain muscle you’re after or not. There is more to it than just practice though.

Second, when you want to build muscle without weights you need to know you’re going to need a special supplement that does many things for you. This should not be something that you need to take several times a day and it does not need to be any protein shake, which has no taste or flavor is awful. There are better supplements to help you to build muscle without weights you can get.

Latest Addition needed to help the body recover faster and it needs to help you be able to handle more capacity in your work outs. This extension also needs to be a time out so that the body gets the benefits throughout the day without you having to take it several times throughout the day. These supplements can be in liquid or pill form, but it needs to be made website that is going to promote muscle growth.


Build muscle mass – 3 key ingredients to build muscle mass Quickly


If you’re anything like I was short, “skinny guy trying to build muscle mass,” I have some important tips that may help you start seeing results immediately.

There are three main ingredients that you need to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient # 1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you are consuming enough protein it is impossible to build muscle mass and stack on the pounds.

To maintain your weight, you should consume 1 gram of protein per pound of body weight. So if you have a £ 150 guy then in order to maintain the muscle mass of the weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to need to consume “more” protein, to not only keep the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely general rule of thumb is to consume 1-2 grams of protein per pound of body weight. So if you’re 150lb. The guy you’d want to eat at least 150 grams of protein in 300 grams of protein a day

Muscle Mass Ingredient # 2 -. More Carbs

Despite Dr. Atkins said that all us skinny guys “Carbs are GOOD.” We need carbohydrates for energy. But you do not want to consume just any ‘OL carbohydrates. You want to consume large amounts of complex carbohydrates rather than simple carbohydrates.

In other words, you still want to stay away from sweets and simple sugars that are found in a lot of junk food in, and you want to eat more complex carbohydrates such as those found in whole wheat bread, brown rice, sweet potatoes, whole grains, yams, spinach, etc.

Why complex carbs? Because unlike simple carbohydrates (sugar) it is almost impossible to turn complex carbs into fat -. Which means more energy to burn (work out with) and less fat to deal with at the end of

If you want to build muscle mass fast, ideally you’d want to consume 2 -. 3 grams of carbohydrates per pound of body weight per day

muscle Ingredient # 3 – Heavy Weight Training

You can not build muscle mass without the “heavy weight training.” Let’s just put it this way “to more stress (heavy weight) you put on your muscles, the more it will grow.” And it is simply because when you put stress on muscles by lifting heavy weights, your body responds (builds more muscle) so that next time it will not be as difficult or challenging your body to lift the same weight.

Ideally, if you want to build muscle mass – muscle mass to be more precise, you’d want to lift weights that allow you to do 6-8 reps and no more

course. a whole lot more to build muscle mass, but if you follow these 3 main topics you’ll be on your way to build muscle mass fast and a whole lot easier than you ever thought possible. Good luck and grow “Much.”

Copyright 2006 Richard Knight


Best Bodybuilding Workout – How to Build Muscle Fast


If you are interested in getting big muscles and get real results with training, then take note of these tips here to give you the best bodybuilding workouts possible. See, when I come to training weights in the gym, there are several things to keep in mind to achieve muscles fast.

Best beginner bodybuilding workout

Beginners will generally see significant progress early on if they do 1-3 sets three times weekly for each material body. Most people decide to make such a practice on Mondays, Wednesdays and Fridays. Most often, one exercise is done for each section and it is one that the majority of people are familiar with. For example, bodybuilders tend to do bench press for their chests and short for their feet. They repeat each exercise a reasonable number of times, usually between 8 and 12

Best intermediate workout schedule

Intermediate bodybuilding workouts to build muscle mass often means conducting two or three body parts each workout and usually do four workouts a week. The same groups of the body are worked twice each week. For example, on Mondays and Thursdays may be in the chest, shoulders and triceps exercise, but Tuesday and Friday practices could be for legs, biceps and back. Usually you do between five and ten sets for each body, and repeat every six to ten times.

Best advanced bodybuilding program

One type of advanced conferencing bodybuilding or exercise involves doing one body part of the exercise. One example is the feet on Monday, a coffin on Tuesday, on Wednesday, on Thursday arms, and shoulders on Friday. The number of sets can be very high, sometimes over 20 repetitions are usually very low, usually no more than six. Most of the time, at least 3 different exercises performed for each body.

You can use split routines as part of your weight or muscle program. This method works one group of muscles in the morning and another group in the afternoon. This is a massive method can be used to break down the body work or strenuous muscle groups. It requires a higher consumption of calories and careful attention to technique to prevent injury. For this reason, it is usually only performed by professionals.

What to do with diet?

One thing to note is that the calories consumed will be increased according to the level of your workout. Usually, by the time a bodybuilder reaches the level, he will have to increase the number of meals and / or protein drinks. Whey protein powder isolated is a good way to add extra protein and calories.

There are methods to set any goals in bodybuilding. Estimates stated earlier provide a common idea of ​​how the exercises are planned rely on the quality of the bodybuilder. They also let the number of sets and repetitions. Inside this guide, there are several possibilities and variations in accordance with the requirement of the bodybuilder.

So as you can see, it is very possible to jump directly into the advanced program if you are reasonably fit and have been in the gym before and know how to use the weight. Ask for help with the right technology, especially with free weights to get the best results. So go for it and use these top tips and get great killer body who all admire and talk about.


Muscle Building – Home Workout


Many people who try to build muscle at home believe that there is no way they can build an impressive body just bodyweight exercises. It is absolutely ridiculous. These are the same people who are unable to perform 1pullup, 5 pushups, or 10 body weight squats.

This is the truth that weight training has allowed me to put on more lean muscle and burn more fat at home than with any gym workout. Just take a look at what gymnasts do the exercise with only body weight and still have better physiques than most bodybuilders

There are two ways to build muscle mass – a difficult exercise and high technology intensity .. Pushups, pullups and bodyweight squats are a great place to start. However, as you get stronger, you need to start including more new varieties in your coaching program.

Along with your exercises, be sure to incorporate a lot of high technology intensity to create workouts. Two of my favorite is the circuit and interval training. Circuit training is where you perform two or more exercises immediately after each other with little or no rest between each exercise.

Interval training is where you alternate between periods of high intensity and low intensity or active rest. For example, a good body workout interval was 30 seconds perform pushups directly followed by a 30 second rest.

When it comes to building muscle with weight training, all the stress her. Make your body work harder, and it will go. You do not need to go to the gym or buy expensive equipment to get a great workout. You can do it all in the comfort of your own home!


How To Build Muscle – Tips for Hard Gainer


What is hard gainer?

In a nutshell, are hard gainers people who are in trouble in adding muscle to their body. This is usually caused by his / her genes. To put it simply, these people are not gifted with genes that enable them to build muscle in a relatively easy (compared to non-hard gainers). This is how the term “hard gainer” is usually defined in bodybuilding circles.

Medically, it is more complicated. But to keep things simple, people basically comes in three body types -. Ectomorph, endo meso morph and morph

People who are ectomorph house always seems to be the same weight and composition regardless of what he or she eats or does. On the other hand, people with endo morph house is easy to gain weight (both muscle and fat build-up) and cursed with a slow metabolism.

People who have the third body type they are doing the best bodybuilders. People with this house are naturally muscular and are also gifted with a higher metabolism than endomorphs. If meso morph would make great training and nutrition program, muscle gain and fat reduction is relatively easier for these people.

For all these body types in our original content, are hard gainers actually people who ectomorph body type.

You can build Muscle

There is, no matter what body type you are, no matter what country you are from, no matter what race you are, you can build up muscle and you will build muscle, provided that you work very hard for it. Keep in mind that there is no such thing as “non-gainer”. There is not even a fully functioning person in the world is not able to build muscle. But you have to understand that building muscle mass is not easy. Generally speaking, it is not easy, even for mesomorphs.

What can really help you to achieve your goals is to have a plan. Having a plan allows you to know specifically what you need to do when you go to the gym – how many reps, how many sets, which days to workout, but for her to do, when to change it up, etc. have note that build muscle mass does not happen accidentally. It’s not like playing the lottery where you can get lucky and just wake up one day to another life. You have to work, you must know where you are today, you’re going to have to focus on one day at a time and not be impatient.

Also, it is very important to build on the work you did the previous week. It is very common to see people in the gym that does not seem to be getting any bigger over the years. Some of these people may already be satisfied with what they got and are just there to keep their physique. But it is a good part of those who are doing the same things over and over again, people are not giving your muscles any reason to grow any larger.

If you want to increase muscle mass, you need to give your muscles a reason to grow. And there are several ways to do it – you can either overload the muscles by doing more sets or you can increase the weight of the exercise as you go along (about 5% increase week after week)

Stay focused and be patient. Rest assured, you will see the fruits of your work soon.


Seven Simple Exercises to build muscle fast


Many people want to build muscle but do not know what to do. In this guide you will get seven exercises that when you do them together in one work out what is the fastest way to build muscle.

For this exercise to successfully build muscle fast you have to make the exercise as followed:

-For the first two weeks just making the circuit twice. Do each exercise with no more than 30 seconds rest in between. Once you have completed one cycle rest for 1 to 2 minutes and then finish to repeat the process.

-After the first 2 weeks you should be happy with the workout and should be increased to three cycles rather than two.

-It is important that you do each exercise with proper weight and when you move the more weight you should only increase the weight of 10% or less.

Below are 7 exercises that are going to be the fastest way to build muscle.

1. The first exercise you should do is bent-leg knee raises. You do this by lying on your back, relax your head and neck, and put your hands on the floor near your butt. You have to put your feet flat on the floor. To do this exercise you need to lower your abdominal muscles so you can raise your knees to the rib cage, and then slowly lower your feet back to its original position. You have to do this 12 times per set.

2. This exercise is called the V-Up. To do this you lie on your side with your body in a straight line and your arms folded across your chest. You need to keep your legs together as you lift them off the floor toward the top elbow are also rise towards the hip. You should do 10 reps of these on each side and should feel the contraction in your obliques.

4. This next one, Bridge, is part of the palate program. You need to get into push-up position but with your elbows bent. It is important that your body is in a straight line and pull your abdomen in. You should start with doing 20 seconds while breathing steadily and going to do about 60 seconds later sets. You should do 1 or 2 reps.

5. This next exercise, tricep pull downs, are an easy exercise. You need to get to a tricep pushdown machine. To do this exercise you bring the bar to directly at your waste with your elbows against your side. Push the bar down until the arm is extended but not to the extent that you lock your elbows out, and then go back position. You should do 10 reps of this.

6 foot extension is done by sitting on a leg extension machine with your feet in the bads, lean back slightly, and lift the pads to where the leg is extended. Do 10 reps of them as well.

7. You can do bicep curls with either a dumbbell or barbell. Hold the barbell in front of you, curl weights toward shoulders, waiting for a moment, and then return to starting position. Do 10 reps of them as well.

If you do these seven exercises together you should see that this is the fastest way to build muscles.


Build Muscle and Burn Belly Fat


Are you looking to build muscle and lose belly fat at the same time? If you are you’ve come to the right place because this is actually possible, no matter what other information has told. You see people say a whole bunch of misinformation and that stops people from achieving their goals.

Well I did it myself and I put on even more fat I had before so if you want to finally get ripped listen up:

1. To build muscle and lose belly fat you have to focus on going to the gym four times a week and the rest. Focus on the exercises that involve the most muscle to life weights like squats, bench press, dead lifts, military press, chin ups, dips and barbell curls. They will burn the most calories and use fat as an energy source.

2. To get the belly fat off you will be eating a clean diet so focused on vegetables, fruits, chicken, tuna, whey protein, salmon, whey protein, oatmeal, brown rice and sweet potatoes. These foods work great for building muscle but also help you to lose fat from your stomach.

3.Supplements can play a large and important role in burning fat while maintaining muscle and the best ones I’ve used the beta alanine, arginine and glutamine. I’m not a fan of creatine me and I believe that it has no purpose in getting ripped because it can hold water.


Bodybuilding, Muscle, you can build a low-carb diet?


One question that often gets asked in the bodybuilding world is whether you can actually build muscle while on a low carb diet approach.

Low carb diets have been all the rage lately for those wishing to lose weight as they usually help to control hunger levels better and some think is much easier to follow.

But what about when it comes to building muscle? Is low carb muscle building nutrition program smart approach? Let’s look a little further.


One very important thing that you must remember is that if you come carbohydrates enough low during the low-carb diet, you can enter the kingdom called ketosis. This is when the body is going to change from running off carbohydrates as fuel to run fat instead.

big problem with ketosis is that it is also commonly associated with being in a catabolic state, therefore, will almost always be harmful build muscle.

If you are not in ketosis, this is right where your body can still be anabolic (muscle building), provided calorie surplus is given.

In order to stay out of ketosis on a low carb diet, make sure you eat at least 100 grams of carbohydrates a day (this is what is necessary to force the brain but not in ketosis) and since any additional carbohydrates needed to keep up your workout).

Energy and intense exercise

The next issue that must be taken when going on a low carb diet is how it will affect your energy. Some people think well of the lower carb approach while others do not. Then when you’re trying to build muscle, you want to be doing a very intensive workout, you may not have the energy isolation.

In addition, the body needs carbohydrates to lift weights effectively (where fat can not be used as fuel for this time of exercise) that you will be required to either eat carbs before and after the workout time ( to fill up muscle glycogen), or make weekly carb-load in order to give your muscles carbohydrates they need to work off of a week.

decreased Fat Gain

One of the pluses of a lower carb approach, however, may be your ability to control the amount of fat added to the body a little better .

The fat and protein have minimal effect on insulin levels, and insulin is driving a hormone that causes fat storage, you may find yourself getting increasingly muscle in lower carb muscle building program but if you would have went higher in carbohydrates .

Do note, however, that it does boil down to total calories. You simply can not consume thousands of excess calories per day from fat and expect to get fat weight. We still need to look at this realistically

So, it’s definitely a place in bodybuilding for low-carb diets, provided that :.

1. You have to give at least 100 grams of carbohydrates a day plus an additional need to support training

2. You eat carbohydrates in the pre / post workout time or choose to make a weekly carb up

3. You will find that you do not feel completely drained of this type of diet and are still able to lift the weight effectively.

If all these factors are consistent, then yes, you can build muscle while using a low carb diet.