Muscle Gaining Secrets Review - The Best System For Weight Gain and Muscle Growth

For the last 25 years I have read everything on gaining muscle that I could possibly get my hands on. So when Jason Ferrugia sent me a copy of his book for a review I was excited to see what the hype was about. Muscle Gaining Secrets is used by bodybuilders and has testimonials from professional athletes. I had to see what made this system so successful and decided to write this Muscle Gaining Secrets review for the benefit of anyone thinking about picking it up.

I can spot B.S. a mile away when it comes to bodybuilding and weight training because I've used just about every method out there to see what works. Muscle Gaining Secrets is like a compilation of taking the best of everything that actually works and putting it into a comprehensive manual. It's one of the few books that I could recommend for the beginner all the way to advanced trainee.

This Muscle Gaining Secrets Review is going to focus on the benefits of the system. It includes detailed exercise descriptions with pictures which is great for someone that is still getting to know there way around the gym. It includes in depth workout programs using smart periodization techniques and core movements that add to fast muscle growth. Muscle Gaining Secrets by Jason Ferugia also includes meal charts to help you make sure you are getting the optimum level of calories to gain muscle fast. There are also recipes to help you find your way around the kitchen.

I consider this system an all inclusive complete blueprint for fast muscle growth. This is the roadmap that will ensure your success over the next couple of years. The only downside for some people will be the $77 price tag but I consider that a drop in the bucket considering I know guys that spend hundreds of dollars on supplements and don't have a pound of muscle to show for it. If they had invested $77 into this program and followed the workouts and nutritional guidelines they would have saved a ton of money and had an incredible physique to show for it.


Stop wasting money on supplements and invest in a road map to success like Muscle Gaining Secrets. Can you honestly say you have a blueprint that will get you huge and ripped? Gain Weight Fast with the top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.

Weight Gain Tips and more articles on the latest and greatest muscle building supplements, muscle building articles, and strength development.

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Best Exercise to Gain Muscle - 5 Exercises to Boost Your Muscle Growth

In order to be successful in building muscle mass, you should be aware about the best exercise to gain muscle. But this does not mean that you will limit yourself to doing these same exercises in the gym over and over again. These are simply exercises that you must include in your workout routine, and if you are already doing these types of exercises, then put more emphasis on them than the other workout exercises that you do.

Squats

Most fitness buffs are aware that doing squat exercises is important if you are trying to build muscles, and what to have bigger legs. When you do squats, make sure that you arch your back well, from the time that you pick the weight until you rack it. Also, your head must be at your back, and your chest out, while your feet must be spread a little wider than your shoulder width.

Deadlift

Deadlift exercises are best done on those days that you are working out your back areas. This exercise is best for gaining overall strength and building thickness on the mid up to the lower portion of your back. You can do deadlift exercises at anytime during your workout, but it is better to do such exercises on the later part of your workout routine.

Bench Press

Some fitness experts call the bench press exercises as the "bread and butter" to building the chest area, and it's also one of the best exercise to gain muscle. Bench press helps to build the muscles on your chest area, as well as the triceps at the back of your arms and the front deltoid shoulder muscles as well. This exercise can be done either with barbells or dumbbells, or with the use of a Smith machine, which constrains the path of the barbell, making the exercise moves a little bit easier.

Military Press

When it comes to working out your shoulders, military press is the best exercises for this. Military press is the perfect exercise for getting a wide and thick look on the upper portion of your body, and this exercise is in fact, considered as the King of all shoulder exercises. It trains the front as well as the side portion of the deltoids, and lifting from a seated position is more stringent than doing it while standing.

Straight Leg Deadlifts

This exercise must be part of your hamstring workout. Straight leg deadlifts is just a simple exercise, although it can be devastating if you do not do it in the right form and movement. And just like regular deadlifts, make sure to keep your lower back arched, while your chest is up, and head back.

If you just incorporate all of this best exercise to gain muscle in your workout program, then you will certainly get the results that you want - a lean and perfect body with bulk muscles. Perform as intense as you can, while making sure that you are doing it in the right form, and you will definitely obtain the maximum benefits of your workout routine. And if you can, try to include some other exercises on your workout program, aside from these five exercises.


Now that you know the top exercises, check out an effective workout routine example on gain muscle workout plan. Be sure to visit my site on Gaining Weight Fast to receive free tips and guidelines in the right way to build muscle.

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Glutamine: The Best Supplement For Muscle Growth?

There's a lot of discussion about glutamine supplement benefits, regarding whether it's an excellent building muscle supplement or not. Glutamine is actually only favored by certain individuals, as opposed to creatine, which happens to be regarded as a "no brainer" building muscle supplement in the world of bodybuilders.

As reported by some people, the actual advantages of glutamine as a supplement for bodybuilding has as of yet, never been completely confirmed. Right up until a little while ago, glutamine was regarded as a "must-have" product for just about any bodybuilder. However, recent reports show how the advantages of glutamine as a building muscle supplement were significantly overrated.

So, is it best to include glutamine on your own list as being an essential bodybuilding supplement? Let's take a closer look at this supplement, and then you can decide for yourself:

65% of the amino acids in the human body happen to be made up of glutamine, but one should bear in mind that it's a "non-essential" amino acid, meaning that your body will make it out of various other amino acids whenever you have a shortage.

Your amino acids are generally reduced when the body is under stress, which in turn restricts muscle growth. Because of this, it seems sensible for some individuals to include glutamine in their diet plan as a building muscle supplement.

A lot of people also advise that glutamine is essential in order to repair damaged muscles and stop post-exercise muscle tissue pain. Nevertheless, other people advise that since it improves immune system functionality, consuming it prior to a workout could be beneficial in terms of improving strength. On the other hand, existing research doesn't demonstrate beyond all doubt that glutamine is a vital building muscle supplement for bodybuilding.

One intriguing conclusion of the research was the fact that while glutamine works in clinical stress testing, it doesn't do anything whatsoever to boost a workout. Also, the amount of glutamine used in the test would cost a typical bodybuilder up to $1000 per year. Furthermore, the kinds of "stress" which the study represents involved things such as serious burns, AIDS, along with major surgery.

Based on the testing that has been done, the use of glutamine as a building muscle supplement in the course of weight training won't have any effect on muscle efficiency, on body composition, or muscle breakdown.

A study also disproved a few people's thinking that glutamine enhances cell volume. It was likewise demonstrated that exercise-induced immune system diminishment isn't altered by means of glutamine.

One question the research doesn't specifically address, however, is whether glutamine enhances glycogen stores following physical exercise. Nevertheless, a number of bodybuilders claim that this isn't crucial, given that most bodybuilders consume a high-carbohydrate shake following an exercise routine in any case. One final study demonstrated that the body produces as much as 48% more protein if an amino acid drink is actually taken following a workout. Even so, including glutamine into the blend didn't alter protein synthesis.

So, exactly what do you think right now? Is glutamine to be considered a good building muscle supplement for bodybuilders? As is often the case, the real truth lies someplace in between. Although it isn't all the things it had been considered previously, glutamine really does offer a few benefits. For example, it could possibly be considered a great supplement for bodybuilding, considering that one of the most noticeable glutamine supplement benefits involves its ability to re-establishes testosterone levels after a workout.

If utilized in line with some sort of weight loss program, it's also a very good building muscle supplement to obtain that rigid, sculpted appearance. All in all, glutamine is a great option to protect muscle mass if you are hoping to get particularly lean.


Always not knowing what are the actual truths and lies about building muscle supplement? Visit this website: www.perfect-whey-protein.com [http://www.perfect-whey-protein.com] to gain more information about supplements and it's benefits.

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How To Get Big Arms - 3 Super-Size Tips For Bigger Guns

Ask most guys what their muscle building goals are and more than likely a large number will tell you they are aiming to get bigger arms. Big arms have always and will always be a firm testament to strength and power, and nothing is more impressive than a set of bulging biceps that look ready to burst out of your shirt sleeves.

However, the key to discovering how to get big arms is in understanding that the training method is as important as what exercises you actually perform.

Of course it shouldn't need to be said that proper diet and nutrition are essential to see sustained and fast muscle growth in your arms, as in the rest of your body, however in this article I'm going to show you 3 workout tips that you should follow if you're trying to get big arm muscles.

Heavy Weight Sets

The secret to bigger muscle growth is in lifting heavy...however, performing heavy sets at the beginning of your workout can really help to speed things up and get your arms bigger in less time.

Most folks will spend a long time doing high rep numbers on various exercises at the beginning of the workout and leave the heavy lifting until the end.

The problem with this approach is you spend too much time and energy "warming up" that by the time you get to the good stuff (heavy lifting) you've not got the juice left to push your muscles to the next level. Lots of reps may give you a great feeling of "being pumped", but it is not doing much to help you get bigger guns.

Warm up well at the start of your workout with stretching, jogging and push ups, but get into the meat of the workout as soon as possible if you want to get big arms.

Supersets

Typically for fast muscle growth you'll want to stick to compound multi-joint movements for optimum gains in strength and muscle mass.

However, in order to get big arms it is definitely worth adding some "supersets" of isolation exercises after the heavy lifting.

Supersets are basically two sets of exercises performed one after the other with no rest in between. Typically, in the case of building bigger arm muscles, you should perform a bicep exercise followed by a tricep exercise to maximize the whole development of the arm.

Supersets will increase your arm strength and muscular endurance as well as giving you that great "muscle pump" feeling.

Train 3 Times Per Week

The secret to long-term muscle gain is consistent training. However, many folks make the mistake of performing split workouts where each day is devoted to a different body part. In the end they end up spending around 6 days per week down the gym.

This is not my favoured approach for two reasons:
Each body part tends to only get worked out intensely once per week
Certain muscle groups are being over-trained

If you're looking at how to get big arms, then you should look to work them out 3 times per week, making sure you get at least one full day's rest in between each session.

This training frequency will allow the maximum intensity and effort applied to the muscles while permitting the necessary rest and recovery time for growth.


A correctly designed workout program for how to get big arms will allow you to pair arm exercises together with any chest, shoulder and back exercises, since the arms will be worked indirectly in those exercises too.

Here is a great workout program designed to help you get big arms and a great muscular body ==> Muscle Building Program

Article Source: http://EzineArticles.com/?expert=John_Wheeler

Top 3 Muscle Building Tips For Extreme Muscle Growth In Only Weeks

If you follow these muscle building tips you can see positive results in only weeks. Guys who don't follow these tips usually end up looking the same year after year. If only they would've put to work these 3 muscle building tips which are all very simple then they wouldn't have wasted years trying to obtain results they could have experienced in only weeks.

Here we go, time to get big:

1. Train Heavy. You have to lift heavy weights relative to your own fitness level, in order to force your muscles to grow. No, you do not need to train like a powerlifter, but you do need to train heavy. Look at it this way, lifting light weights will tell the muscle the following: "Oh, you just want to just stay the same." While lifting heavier will tell the muscle, "Okay, okay, I get the message, I'm going to grow bigger".

You can train heavy in a very safe manner with good form. Don't think of training heavy as a negative, injury prone activity as it is not when it is done properly. You simply want to choose a weight that you can safely control both in the positive and negative motion for a rep range of 6-8. If you are able to do more reps then the weight is probably too light. If you can do 6-8 reps but you are cheating and your form is bad then the weight is too heavy and you need to go lighter. Remember, the window we want is strong, safe form performed in the rep range of 6-8.

2. Short Workouts. The number one culprit for those not getting big is overtraining. Unfortunately this is a common plague in many muscle building tips especially those found in the magazines. There's a good saying, "if you want to get big, go up to the biggest guy in the gym and ask him what his workout is. Then do the complete opposite." The point to this is that usually the biggest guy in the gym will be a genetic freak. He can walk up a flight of stairs and his quads will grow an inch in circumference (I'm kidding of course, but you get the point).

Genetic freaks can do most anything, including overtraining, and they will get big. Most of them do overtrain and most others read about their routines in the magazines or online and figure that they have to do the same to get big.

It's actual the opposite. Your workouts need to be short and to the point. The genetically average or inferior individual cannot do long routines if they really want to get big.

Go in there and blast your muscles and then leave. Don't keep blasting away at them! Once you've really triggered the muscle then there is no point in triggering it again and again and again. Matter of fact, this is actually harmful and will prevent muscle growth from occurring. Most muscle building tips leave this very important fact out. Short workouts are the best for growth. Go in there and do your warmup set(s) and then just do 1-2 heavy work sets of each exercise and that's it. Don't keep doing more sets. Once you nail the muscle you are done and doing further work will ruin your body's ability to recover and regrow to bigger muscular size.

3. Eat for Muscular Growth. The saying is old, but still true, "you have to eat to grow". Think of it like this: You go into the gym to trigger muscle growth. You go home to eat to fill up those muscles and complete the muscle growth process. You can train heavy with short and intense workouts, but guess what? If you go home and eat a few crackers or some garbage food snacks then you've just KILLED all your efforts at the gym. It's the difference between working your butt off and just getting "slightly toned" and working your butt off and getting "massively buff". If you want the latter, then you are going to have to put your time in at the dinner table.

First and foremost you need protein. Every meal should contain a big form of protein. Lean meats, chicken, tuna, fish, eggs are common protein choices. If you eat 5-6 meals a day, a few of those meals can be protein powder shakes, but for the most part, your big growth meals should be real food meals.

Next you want calories. Along with your protein you want to add a carbohydrate or two and a small amount of fat. For instance you could have some lean meat, brown rice, vegetables, and some nuts. For breakfast you could have eggs, oatmeal, fruit and toast with some peanut butter. You want to try and eat clean, no garbage foods and snacks that will make you fat. It's all about protein and calories to make you bigger and more muscular.


There is an excellent program available for what exactly to eat and how exactly to train. For those wanting a fool proof way to get bigger and want to start right away then this will be for you - http://Gaining-Muscle.blogspot.com

This program includes all of these important muscle building tips mentioned above which will practically force your body into a new muscled up physique in the shortest amount of time possible. Be sure to check out the before and after photos from people who have followed this routine. You will see that they are NOT genetic freaks but were actually very skinny and genetically inferior as kids and young adults. The before and afters can also be found here on this same blog which is linked to the routine - http://Gaining-Muscle.blogspot.com

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How To Gain Muscle Fast - Top 3 Tips For Packing On Muscle Weight Quicker Than You Thought Possible

So there are lots of so-called "experts" who will tell you that you can only gain a meager 5 - 10 pounds of muscle per year max. Well this is hogwash. The TRUTH is that if you follow the three simple tips I'm going to give you right now, you can pack on twice... three times... even four times that amount! So lets get right into it.

Fast Muscle Building Tip #1: Use Free Weights And Compound Lifts.

I see guys in the gym all the time doing cable rows, dumbbell flys, cable crossovers, and leg extensions. Now that's all fine, but not if you want to gain muscle as fast as possible. In order to elicit a gigantic growth response from your body you need to use free weights and do compound lifts. I'm talking deadlifts, bench presses, pull-ups, squats, etc.

Fast Muscle Building Tip #2: Lift Heavy Things.

This should come as no surprise. You need to lift heavy weight in order to grow. But this is where most guys also get confused. How heavy is heavy enough? Well, as a rule of thumb, you should use weights that you can't lift for more than 12 reps max. Anything under 12 reps will help to build size and strength, which is what we're after here. Of course there's all sorts of "ins-and-outs" to your workout routine that will ensure you're growing fast that is beyond the scope of this article. So we'll save that for another time.

Fast Muscle Building Tip #3: Eat Big.

This is where most guys drop the ball. They train like a monster in the gym, then they go home and eat like a newborn infant. If you want your body to grow fast you need to consume a large amount of calories every day. I don't have room to go into all the details of your diet in this article, but to give you a starting point, you should be eating around 20 times your bodyweight in calories every day.


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Top Tips For Building Muscle Mass Fast!

3 secret tips to adding muscle mas to a skinny frame is really no secret.

The real trick is make sure you do all three,if you are missing just one of these muscle building tips you may halt your progress completely. What are the muscle building secret tips?

First and most important if have problems gaining muscular body weight is make sure your nutrition program is in place. You have to make sure your daily calorie intake is more than the calories your burn per day. Sounds logically right,seems like common sense.

But the truth is many people both men and women really get this part wrong. You need to be eating at least six to eight meals a day.

And in order to put on weight I would suggest a 40 percent protein, 40 percent complex carbohydrates and 20 percent good fats omega fatty acids and C.L.A (conjugated linoleic acid) Right now I am bulked up pretty good so my food ratio is more like 50 percent protein, 30 percent carbohydrates and 20 percent fats.

And since you are concerned about adding some good quality muscle to your frame you should eat a high protein moderate carbohydrate meal before bed time, yes I know everyone says not to eat before bed, but that is if you are trying to lose weight, not if you are trying to gain muscle mass.

And always eat a high carbohydrate and high protein meal right after your workout (this is very important) I would even go as far as to get a whey and egg protein supplement, milk cream, and 3 tea spoons of honey and a banana a mix it in a blender and drink it down right after your work out.

The 2nd muscle mass building secret tip: High intensity workouts. And when I say high intensity, muscle using high intensity workouts using mainly compound exercises.

You are going to have to really put those muscles under a great deal of stress to break them down. This forces your body to try to adapt to the stress the muscles have been placed under (called the over load principle).

3rd Muscle building tip: Rest! Not only do I mean a good night sleep witch is extremely important to your muscle building routine. A lot of people think that the workout produces muscles, this is not really true. The work out is just the catalyst. The workout breaks down the muscles and the muscles grow and rebuild while you are resting.

Now the other rest that you need to remember help build your muscles is the rest you take between days of intense workouts. When you do a intense workout you need at least a day or two between workouts so you muscles can fully recover!

Without the proper amount of rest you will end up in a state of over training and you will not build muscles fast, and you may stop your muscle building progress entirely! And remember always consult your doctor before starting any workout. And remember, when you enter the weight room be like the Spartan warriors"No retreat, No surrender"!


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Building Muscle For the Hard Gainer - Top 6 Tips

A Blessing and a Curse

On the one hand you are blessed - You have never been able to gain weight, fat is simply not an issue. People tell you are lucky, that they wish they had a metabolism like yours.

On the other hand you are cursed - You can't gain weight no matter what you try, coat hanger, chicken legs and twig features are the regular nicknames and you can't fill a t-shirt unless it's your sister's.

Being skinny isn't even necessarily healthy. It's true that heart disease and other life threatening illness are often linked to obesity but just avoiding being fat will not keep you in shape on the inside, you can still be slim and seriously unwell. Fortunately being healthy is a handy side effect of the sort of diet and exercise regime you need to grow muscle... bonus!

Just adding muscle and getting bigger isn't the sole aim of all of this though, it's about how it will make you feel. A guy with a good well muscled physique breeds confidence, he feels secure about his physical presence, his looks and his attraction to the opposite (or same) sex. Being a skinny hard gainer doesn't mean this isn't available to you... it just requires some solid hard work and a smart approach to exercise and nutrition.

If you would like to take your top off and be proud, not lose your arms in a shirt and actually get a butt of some sorts then this article will set you off in the right direction

I'm a Hard Gainer Too

I am 26 years old, stand a proud 1.84m tall, weigh 83 kilos and have 6.5% body fat, that isn't much by the way, enough for a visible 6-pack anyway. In saying this I don't mean to boast or show off, just to demonstrate that it is possible to drastically change your body for the better... if done in the right way.

I didn't always look like this is the point I am trying to get at. When I was 19 I had skinny arms and legs, no butt, a flat but undefined stomach and a slouchy posture. I wanted to do something about it but wasn't sure what was the best route so I bought some dumbbells, started to eat what I thought was a bit healthier and expected great things... they didn't really happen. I continued reading health magazines and researching on the internet and got a bit more clued up, joined a gym and started to notice some small results. It continued like this for a number of years slowly educating myself and making little gains. After a lot of time and money invested, eventually through meeting the right people and getting the right advise about nutrition and exercise I found the best combination to gain lean muscle fast and maintain it.

You don't need to spend years researching and experimenting to get the results I did. You can have it all a lot faster than you think if follow the right advice and do things right from the get go. The 5 tips I am going to share with you below are just the start of the knowledge you need that will take you from being a scrawny hard gainer to a nicely muscled guy who will always stay lean and defined because of his rapid metabolism.

Building Muscle for the Hard Gainer - Top 6 Tips

1) Little and Often

Eating relatively small amounts of food on a regular basis is a great way to speed up your metabolism, the last thing we wanted right? True, but it is also the best way to get your body to absorb the protein and carbs that help to build you muscles. Get the right things in you at the right time and you'll soon be adding cm to you biceps.

2) Go Hard or Go Home

You don't have to spend hours at a time in the gym - so when you are there... make it count!! 45 - 60 mins of intense lifting to failure is enough to tear your muscle fibres (not as drastic as it sounds) and get them re-growing bigger and stronger. Learn the difference between really working to failure and just stopping when it hurts a bit. Then train to that intensity all the time, every time and you will well on your way to the hallowed M size t-shirts!

3) Know Your Carbs

There a certain types of carbohydrates that release their energy into your system fast ie rice. There are others that release their energy slowly ie. beans and pulses. When you eat the different types of carbs will determine whether you put muscle on or not and also decide if it's ripped up lean muscle or muscle with a bit of fat. Try eating high energy, quick release carbs in the two meals directly after training for some nice results.

4) Take it Easy

Resting your muscles and giving them to chance to recover from the slamming you just gave them in the gym is paramount to their growth. As I mentioned earlier when we are lifting to failure we actually put small tears in the muscle fibres which then grow back stronger. If we don't rest those muscles then they will never re-generate properly and growth won't be achieved. Give your muscles a break and try splitting your routine or training every two days.

5) Power of Protein

Our muscles are actually made up of protein so it makes sense that protein is absolutely key to building muscle, so important in-fact that it needs to be included in each and every meal you eat. Good places to find it in are meat, fish, eggs, milk and of course protein supplement! Take your body weight, multiply it by 3 to get the total amount of grams of protein you need in a day and then divide it by the amount of meals you need to eat ie. 6 and you have the quantity of protein you need each time you eat. Sound complicated... it can be at first and you may need some help!

6) Yes Coach!

Using a coach or mentor with all the right knowledge, advise and experience who can educate and guide you is best way to achieve anything. Muscle growth is no different. A good Personal Trainer will support you step by step - selecting the right exercises, teaching you the right techniques and telling you the right foods to eat. Using a PT is the only way to fast track your results and educate yourself in the art of building and maintaining lean muscle.

Apply some or all of these tips to your training and diet and you will be getting on track to achieving that nicely muscled body you thought was always out of reach.


Nick Randall is a Personal Trainer with PLAY - Fun, Fitness and Performance based on the Sunshine Coast in Australia. I am very passionate about healthy eating, exercise and overall well being and my life revolves around keeping the health of myself and others in the best condition possible. I love writing about these subjects and as a result my work comes straight from the heart and is normally just general thoughts and musings put down onto paper.

Other interests include golf, surfing, reading, chess and watching practiacally all forms of sport on TV!

For more articles, videos, pics and info please check out our website at http://www.playfitness.com.au

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Top 10 Tips to Lose Fat and Gain Muscle

Congratulations, and thank you for taking interest.

The first step to any weight loss and muscle building is by doing some research and finding real methods that do work on helping you shave off those pounds and replace them with some additional muscle.

So what is the best way to lose fat and gain muscle? Well it depends on how far you willing to take your new fitness venture and what lengths you are willing to go. Bottom line is, exercise and healthy diet is key in losing those pounds and creating that flirty/strong body. Problems then start to occur, is when you start a you start your routine but after a few days or weeks you seem to loose focus and fail to keep eating healthy and exercising. So how do you keep to a routine? Well, as you are reading this article, in fact at the moment you are burning energy, not a lot, but there is some sort of exercise. In your every day life you are burning energy, whether is walking to the bathroom, sitting on your chair or fetching something from the printer. Everything you do burns some amount of energy. So now how does one use your every day life duties help assist in losing weight and building muscle?

Firstly, find out what you do a lot with your body in your daily life, and try make a it a little but more challenging. By this I mean, I am a computer developer, and most of my day I sit and type code to produce websites and applications. So my hands and arms in use the most. So sit with additional weights on my arms to make it more challenging, and by end of the day, there is a huge difference with my arms.

Food wise, its tough follow a strict diet, so how can one conquer a bad food habit. The answer is simple, replace bad food habits with good tasty habits. Nuts are a great source of energy and just a little can fill you up a lot. Also the best way to learn to eat something that is not that tasty but is high in nutrition and low fat, eat it when you are extremely hungry. I never use to eat avocados because of their strange taste, but after a long day and not having anything to eat, eating that avocado as a food relief was life changing and extremely tasty!

Below is my top 10 tips on how to lose fat and gain muscle.
Make every day activities more challenging, add additional body weights to make casual tasks more challenging.
Stay away from ready made meals and fast foods.
Eat when you are hungry, and not when its usual time to eat.
Find things you like to do, and do them more often. (I like to climb up places, so I set myself new challenges and once i conquer a challenge, I try conquer it again, just a lot faster.)
Set yourself goals and challenges.
Achieving a goal or completing a challenge you set brings out the satisfaction and the thirst for more challenges.
Try new things you have not tried before, food or exercise.
Find friends or family to join you.
Follow your own diet/exercise plan and keep to it.
Last but not least, never give up on anything you try.

I hope this will help many of you, the readers, in assisting in getting the body and health you want!


My name is Xavier Dabrowski, and I am an expert in losing fat and muscle gain. Please visit my site at http://www.losefatgainmuscle.co.za to learn how to get the body you always wanted with your every day life activities.

Article Source: http://EzineArticles.com/?expert=Xavier_Dabrowski

Top 4 Benefits of Dumbbell and Bodyweight Exercises For Women

There has been a revolutionary change in women in the past century. They have become very busy. They, on one hand have full time jobs and on the other hand raise a family. It is not at all mandatory to join some gym or perform long workouts for fitness. Despite the busy schedule you can build your body to a perfect shape. You can have your own workouts at home and you just need to have is a pair of dumbbell and your own body weight. A few important benefits of dumbbell and body weight work out routines for women are mentioned below:

Benefit 1: Get a Slimmer and Tighter Stomach

Dumbbell & body-weight exercises are usually found to be compound and multi-joint movements. These movements concentrate more on your abdomen than on endless crunches and sit-ups. Never rely exclusively on crunches and sit-ups for a slimmer and tighter belly.

Benefit 2: Save Lot of Money

You need not waste your time and money on a personal trainer, gym memberships, or on expensive equipment. All you need to do is to learn how to train with dumbbell and body weight exercises. Therefore, it is needless for you to spend as much as $50 per session on a good personal trainer and $400 per year on a gym membership.

Benefit 3: No More Excuses

With yourself well trained, imagine being able to work out wherever it is possible for you. If you find a recess in between the meetings in your office, you can have a quick body weight circuit. Even before your breakfast also, you can get a half an hour work out. It is very comfortable to have a body weight and dumbbell exercises literally anywhere and anytime depending on your choice.

Benefit 4: Get Better Results

You can force your body to work hard on learning how to do the super intense workouts. It is all about how hard your workout is and not how long you workout. An hour long, low intense workout yields poor results than a fifteen minute super high intense workout. So, train your body to have super intense workouts for good results.


If you're really serious about getting into shape with Dumbbell training, then you need the right program. The best one out there is Turbulence Training, developed by Craig Ballantyne. For more information on this amazing program, check out my blog, ShahTraining.com [http://shahtraining.com/about/workout-without-weights/bodyweight-blueprint-for-fat-loss-review/bodyweight-exercise-revolution/turbulence-training-workouts/turbulence-training/].

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info and copyright info.

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10 Awesome Bodyweight Exercises for Judo

There are literally hundreds and hundreds of exercises out there. But which ones are will improve your performance on the mat. Here is a list of 10 fantastic body-weight exercises that will build strength, power and explosiveness for all Judokas.

Body-weight squats
Body-weight squats will develop strength and stability in the lower body. Strength in the legs is something the Japanese pride themselves on. That is one reason why they develop so much power when they execute a technique. Make sure when you are squatting that you get low enough so that your thighs are parallel to the floor. Drive through your heels, don't fall backwards and maintain your balance.

Burpees
One of the hardest and best body-weight exercises on the planet. Burpees develop leg power and upper body strength and when done as part of a circuit or in a Tabata interval will dramatically increase your fitness levels. Simply squat down, extend your legs out into a push up position, perform a push up, bring your legs back to a squatting position and proceed to explode upwards jumping as high as you can.

Pushups
Whether it is traditional, close grip, wide grip, box, or scooping pushups the fact of the matter is that push-ups will give your upper body a strength boost. Having a strong upper body will result in you being able to create really good reactions when you fight which can assist in your throwing your opponent.

Chin ups
One of the hardest but most beneficial exercises in not just the bodyweight exercise category, but in strength training as well. The ability to pull your chin above a bar will greatly improve your strength and overall success on the mat. Whether it is close, wide or alternate grip chin ups, if you make chin ups a part of your regular gym programs you will not only get a stronger back but also have a greater strength when it comes to pulling your opponent off balance.

Rope climbs
Similar to chin-ups, the rope climb is one of the most beneficial exercises for judokas. The rope climb is utilized by all top level judo players due to the fact that it not only increase your arm, back and core strength but also increase your lactic acid buffer in your forearms and arms. This is a great attribute to have in the last few minutes of a judo match. If you are constantly climbing the rope week in, week out you will see an increase in your ability to not only grip fight hard, but grip fight for longer.

Elastic band open shuts
Judokas are constantly gripping and flexing the forearm and wrist muscles and as a result most have a muscle imbalance in forearms. This imbalance can lead to injuries such as RSI and tendinitis. Elastic band open shuts will slowly strengthen the opposing muscles (wrist and forearm ex-tensors) creating a muscle balance in the wrists and forearms. Simply wrap an elastic band around your fingers and open and close them for 50 reps a day for the first week and slowly increase week after week.

Core hold
Ab brace, prone hold, plank or bridge. This exercise has so many names and most the time it is performed incorrectly. To perform a Core holds properly assume a push-up position but rest on your elbows instead of your hands. Your hips should be parallel to the floor, do not drop your hips or raise them too high. Concentrate on your abdominal and lower back muscles and slowly bring your shoulder-blades together. Hold for desired time limit. If this becomes too easy slowly raise an arm and leg off the ground. This will make your core have to adjust slightly to compensate for the hips tilting.

Hanging leg raises
This seems like a simple exercise but is actually very difficult. Hang off a chin up bar and let your legs hang slightly off the floor. Contract your core muscles, slightly bend your knees and raise your feet as high as you can towards the bar. Try to avoid any excess swinging. If this is too difficult then raise your knees to your chest instead. Perform 4 sets of 15 repetitions.

Squat jumps
Similar to a bodyweight squat but once you reach the bottom of the squat explode upwards and jump slightly off the ground. Be sure to land on your toes and repeat for desired number of repetitions.

Clapping push-ups
Another exercise that seems easy but after two or three repetitions becomes quite difficult. Perform a push-up and instead of pushing your body back to the starting position explode upwards, getting some airtime long enough to clap your hands. Land and repeat for desired number of repetitions.
I recommend performing 11 seconds on and 9 seconds off for as many rounds as you can handle.

If you add any of these exercises to your strength and conditioning programs you will find that your Judo will improve. All of the above exercises are fantastic for Judo. Remember that Judo players should be training like Judo players so it is vital that the exercises you are performing in the gym are catering specifically for Judo.


Author: Matt D'Aquino
http://www.workoutsforjudo.com

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com

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Top Reason Why Bodyweight Exercises Are Very Effective for Building Muscle

There are two general ways to build muscle and strength, the first is using bodyweight exercises "without weights" and the second is by adding weights or additional resistance. Both of them have their advantages and disadvantages, but I think that training without weights is more beneficial for us. Why? Because of these reasons.

- Bodyweight exercises use natural movements. They help develop "functional fitness" meaning exercises help us with movements we may be required to perform throughout the day. Like doing squats will help you climb the many stairs at the local college.

- Exercises with your own body can also prepare you for other exercises or programs like weight lifting, competitive sports, martial arts, etc. Benefits of exercising with your body include building a foundation for other activities. They also help you develop body awareness that so important in other sports that demand moving and stretching your body in unpredictable ways.

- Bodyweight exercises can also be adjusted to your personal fitness level. You can create a good body weight workout programs for any fitness level if you are experienced.

- Time. You can do a bodyweight workout in 10 minutes that will have your whole body bursting. Heck, you don't even have to travel to the gym. If possible, you can do exercises in the privacy of your office right before lunch, have a lunch and have the rest of the day to yourself.

- Bodyweight routines are FREE.

- Convenience. Body weight exercises can be done almost anywhere, anytime with anyone.

- For whatever reason, the gym is not for everyone, especially when commencing a fitness program.

So, start your training without weights today!


Want to know more about bodyweight exercises for muscle? Click Here

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The Top 10 Reasons Why Body Weight Exercises Are the Best Way to Get in Shape

From my experience a program of bodyweight exercises is the absolute best way to get in incredible shape in the shortest period of time. I am not saying this because I have read it somewhere. I am speaking from my own experience. I used to lift weights and use all of those fancy machine in the gym but no more. For me I know used a combination of bodyweight training, isometric exercises and yoga (along with hill sprints occasionally). I am now in the best shape of my life. Why are bodyweight workouts so effective? Let me count the ways:

1. All bodyweight exercises work your entire body as a unit. Exercises like Hindu Squats and Hindu Pushps, or variations of them, all work major muscle groups simultaneously. People who work out in the gym typically do isolation exercises of one kind or another. This can lead to the body becoming "out of balance" and more injury prone. What I mean by this is it's possible to work a muscle with an isolation exercise till it is proportionally stronger than another muscle group. When the muscles have to work together, whether this involves playing sports or anything else, the chance of injury is MUCH higher. When I was taking Judo I was also weight lifting. I was getting injured all the time. Years later when I tried Jiu Jitsu it wasn't a problem.

2. Bodyweight workouts are vastly superior to more conventional gym workouts when it comes to fat burning. With bodyweight exercises you are constantly using major muscle groups. The more muscle you use, the more fat you burn. It's that simple.

3. Bodyweight training forces you to really think about what you are doing as you perform the exercise. You are using the old mind muscle when you do this, and focusing your mind is as important as performing the physical exercise itself. This self-concentration promotes neurological connections allowing for a deeper mind body connection. You will get much faster results this way.

4. Bodyweight exercises will not only build tremendous strength, but stamina as well. When Karl Gotch ( a real professional wrestler who was in amazing shape) took up weight lifting, he found he COULD lift heavier weights. However, the amazing stamina he once had that would allow him to wrestle for an hour or more completely left him. He was gassed after 10 minutes. The strength gained from exercises like Hindu pushups and squats is functional, and that makes all the difference.

5. Bodyweight Workouts promote flexibility. Many of the routines you can do stretch your muscles at the same time as they are strengthening them. You just don't get this with weights.

6. Bodyweight training allows you to work your body from all angles and directions. The same cannot be said of weights and all of those ridiculous machines.

7. Bodyweight exercises increase your strength, endurance and flexibility at the same time. Again, Hindu pushups and squats are a perfect example of this.

8. Bodyweight training attacks the muscle at a much deeper level than weights, thereby giving you a greater 'functional strength" The person who does a set of pull-ups, for example, works the back and arms far more than a person who uses the lat pulldown machine. What's more, the person doing the pull-ups will be able to use the lat machine no problem. The reverse is not true.

9. As they don't require any equipment, bodyweight workouts can be done anywhere at anytime. No excuses about not being able to make it to the gym!

10. Bodyweight exercises also save you a lot of time so that you have more time to do the things you want.


David Nordmark is a Vancouver based fitness consultant as well as the owner and operator of Animal-Kingdom-Workouts.com, a fitness site with a unique twist. Check out his website for more information on yoga, bodyweight exercises, isometric exercises and other aspects of bodyweight training.

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