All About Building Muscle » lose belly fat http://www.all-about-building-muscle.com Sat, 28 Jan 2012 21:26:02 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Gain Muscle Weight With These Tips http://www.all-about-building-muscle.com/gain-muscle-weight-with-these-tips http://www.all-about-building-muscle.com/gain-muscle-weight-with-these-tips#comments Mon, 21 Dec 2009 14:31:26 +0000 Chris http://www.all-about-building-muscle.com/gain-muscle-weight-with-these-tips Maybe you have had great success losing that excess fat and are now looking for a new challenge. Possibly you have a lean frame and would like some ideas on gaining some muscle.

In spite of our ever expanding waist lines most of us harbor a desire to lose fat and wonder how to gain muscle weight. It can sometimes be difficult for people with smaller lean frames to gain muscle due to their high metabolism. Those involved in sporting activities often desire to gain some muscles so that they are more competitive. However it can be very difficult to gain muscle without the proper knowledge. Below are a few tips to assist you achieve your goal and show you how to gain muscle weight.

In some ways these are the reverse of some of the things you may have done to lose weight. Firstly you need to eat more calories than your body is currently using. To gain muscle the quantity and quality of food intake has to be sufficiently above maintenance. Whatever muscle building program you embark on will not be successful if your body does not have the right inputs.

Stay away from the over-processed junk-food and keep with the healthy alternative proteins. This will include lean meats, different seeds and legumes. To function in the best way our body does need a quantity of healthy fats including such things as flax oil, olive oil, and nuts. Included will also be healthy carbohydrates obtained from fruit and vegetables. Supplements are a waste of money and you should concentrate on a good diet.

In order to learn how to gain muscle weight you need to concentrate on progressive resistance which forces your muscles to grow.As your body adapts to the increasing resistance you will be able to increase the weight on the bar. Patience is a virtue when it comes to gaining lean muscle weight rather than fat.

Even by working hard and keeping to the program this is not always the easiest, luckily these few tips will support your progress. As with a program to lose weight, most of your time should be spent on working on the big muscles, and this could be as much as 95% of your time.

Single-joint exercises need only comprise 5 percent of a typical workout. These are only follow-ons to the mult-joint workout.

If you are looking to increase muscle mass a workout should be done 3-4 days every week with a duration of between 45 and 60 minutes. to stop the possibility of your body going into a catobolic state, and thereby slowing muscle growth, the workout should not be longer than 60 minutes. You will want to stay in an anabolic state while still training hard and intensely.

A good option to gain muscle weight is to super-set the workout so that you can maximize the intensity. A good program may involve working out the upper and lower body muscles with exercises that are not in competition. For example you could firstly do squats followed by pull-ups or some bench presses combined with deadlifts with these being done as a superset.

By incorporating a heavy load with good intensity levels on both the upper body and the lower body good results will be achieved. By adjusting your food intake the correct body constitution can be maintained as each target is met.

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]]> http://www.all-about-building-muscle.com/gain-muscle-weight-with-these-tips/feed 0 How to Get a 6 Pack http://www.all-about-building-muscle.com/how-to-get-a-6-pack http://www.all-about-building-muscle.com/how-to-get-a-6-pack#comments Fri, 12 Jun 2009 19:45:31 +0000 chrisr http://www.all-about-building-muscle.com/how-to-get-a-6-pack What most people do not realize is that learning how to get a 6 pack is really not that hard.
The problem that everyone seems to have is that they put all of their focus into the wrong areas. As an example of one important area let’s take lower abs exercises.
The result in the end is that they have nothing to show for all their money and time invested.
Take the advice here about how to get a 6 pack the right way and you’ll finally see success.
Before getting ahead you must realize that your abdominal muscles are covered with layers of stomach fat.
What this means is that it doesn’t matter if you have the strongets and leanest abdominal muscles in the world – if they are covered with fat, they are virtually invisible?
So, what this means is that your abdominal muslces are still not visable due to the fact that they are covered with a fat lawer.
Because of that, it’s even more importan to get rid of that stubborn belly fat than it is to build muscle, so that your progress is shown.
This has to be done through two ways, by changing your nutritional program and by burning off extra calories through your workouts.
To effectively change your diet you can try a favorite cutting down strategy that doesn’t require you to go hungry or avoid your favorite foods.
On the days that you work out, eat your recommended calorie total, whatever total would not have you gaining or losing weight.
On days you don’t work out, cut that total by 20%. So if you eat 2,500 calories normally, eat that amount every day you hit the gym or perform other rigorous exercise, and shoot for about 2,000 on days you don’t.
If you still aren’t losing weight, you can then reduce every day to the inactive day calorie totals.
Of course learning how to get a 6 pack also incorporates exercising, and as mentioned you will need to burn off a lot of those extra calories in this fashion.
You’re going to have to start doing cardio, or start doing more of it if you already are.
This doesn’t mean you have to hit up the treadmill for hours, it just means you have to be active in other ways besides lifting weights.
When you are lifting weights, you can make tweaks to your program so that you torch more calories in the process.
Lets take an example here – you can include supersets in your training routins, which are two sets of opposite muscle groups such as quadriceps and hamstrings.
This will help you increase your heart and breathing rates to desired levels.
You can also opt to try circuit training for your weightlifting, which will keep your metabolism revving on all cylinders.
It’s not recommmended to spend any money on the latest and greatest abs roller you see on a TV late night show.
Don’t waste hour after hour in the gym working out but not eating right.
Get your diet into check and then compliment that with a workout strategy that will torch calories and build strength. To conclude, using a good six pack abs exercise routing will help you get there.

]]> http://www.all-about-building-muscle.com/how-to-get-a-6-pack/feed 0 Be a man of fitness – get a six pack http://www.all-about-building-muscle.com/be-a-man-of-fitness-get-a-six-pack http://www.all-about-building-muscle.com/be-a-man-of-fitness-get-a-six-pack#comments Thu, 11 Jun 2009 09:20:58 +0000 chrisr http://www.all-about-building-muscle.com/be-a-man-of-fitness-get-a-six-pack Be A Man of Fitness

Fitness is the essence of a man. Fitness is the ability of a person to do his normal everyday tasks with full alertness and vigor without worrying about fatigue afterward and with extra energy in reserve which can be useful when emergencies arise or during leisure and recreation. Overall fitness must be the main goal every man must try to achieve. In fitness, no one is ever too young or too old for improvement. And one of the main things that Men love to get is that ever elusive six pack. Here is one of the programs that you can get to rock hard abs – Beyond Six Pack Abs

One’s fitness can be improved by ngaging in aerobic exercises and through strength training. In order to be in healthy, tip top shape, there are three components of overall fitness that every man must focus on working out in order to be in healthy. These are cardiovascular work, strength training and of course, these should be takeb with a healthy diet.

Staying strong by muscle building. Man’s fitness regimen should include a work out routine which aims to build the muscles. Aging causes a decrease in muscle mass of five to seven pounds (2-3.2 kgs) of muscle for every ten years in one's adult life given that he lives an in-active lifestyle. The saying "use it or lose it" is very applicable to the muscles. Thankfully, there is a good solution to this. Loss of muscle mass can be replaced by engaiging in strength training.

Improvement of a Man's fitness by cardiovascular work out. Flexibility exercises, strength training and cardiovascular work out surely help boost a man's fitness and all these should be part of a man's work out scheme. But of all these, cardiovascular work is the most necessary. Exercises under cardiovascular work conditions and develops the cardiovascular system and also works out the big muscle groups.

So if a man does not have much time for working out, devoting whatever free time he might have to aerobic exercises would do him fine. He might have to pass out on developing the biceps but so long as cardiovascular work out exercises are done, then the blood pressure, heart and cholesterol levels will be fine to keep you staying happy and healthy.

The essence of nutrition to mans fitness. It is best as well as well recommended to eat whole and natural foods frequently than do it on large amounts in one to three sittings. Always keep variety in mind when doing the shopping. This will mean that one is getting most if not all of the nutrients and minerals needed by the body to keep fit and healthy. Always keep the three important macronutreints in the diet; these are fats, carbohydrates and proteins. Prioritize proteins though over carbohydrates but never exclude any one of the three on some fad diet.

Some tips in keeping a man’s fitness level high, efficient and safe:

1.) Drink plenty of water all through out the day, especially when working out.

2.) Do exercises properly using the correct techniques, whether it's aerobic exercises or weight lifting. Always read and understand, and follow of course, the instructions outlined by the personal trainer.

3.) Make sure the is always a spotter present when lifting weights.

4.) Challenge the muscles, but ensure that it is kept safe.

5.) Prior to working ou, stretch and warm-up and cool-down gradually after sessions.

6.) Check that the equipment is safe before using them.

7.) Rather than over do the whole thing It is better to do less. Overtraining will exhaust enthusiasm and kill performance.

Check out this program to get Six Pack Abs and build muscle at the same time

 

]]> http://www.all-about-building-muscle.com/be-a-man-of-fitness-get-a-six-pack/feed 0 Get Rid Of Love Handles For Good http://www.all-about-building-muscle.com/get-rid-of-love-handles-for-good http://www.all-about-building-muscle.com/get-rid-of-love-handles-for-good#comments Mon, 27 Apr 2009 20:47:34 +0000 chrisr http://www.all-about-building-muscle.com/get-rid-of-love-handles-for-good  

So, you think that getting a six-pack is hard, very expensive and time-consuming, huh? Well, that’s not so. Six pack abs are not difficult to get if you are willing to exercise the right way towards this goal. Having well defined abdominal muscles is a goal that many of you have but few attain. This is because you do not work hard enough at how to get six pack abs. And some people will will have an idea that the only way to get six-pack abs is enroll at a gym. Again, not so. Even right in your own home you can learn how to get six pack abs in 10 steps and it means, really get Six Pack Abs in 10 STEPS and there are many book guides that can show you how to do that. For the meantime, here are some practical steps so that you can get a six-pack or just to prepare yourself for the actual stuff.

Floor Exercises

Floor exercises include crunches and sit ups. If you want to know how to get six pack abs, you need to tighten your abdominal muscles and exercise them in this manner. Doing sit ups or crunches may be difficult at first if you have not done them in awhile and are basically out of shape. If you can come across book guides that can show you some 11 killer ab exercises, this kind of routine can also be described and included.

A Healthy Diet

There are foods that you can eat that will help you gain muscle as well as lose fat. In order to get six pack abs, you need to eat a healthy diet that includes all the major food groups. Going on a crash diet is not how to get six pack abs. And again, you can find some book guides that teach how to get abs in 10 days or 11 killer ab exercises can also include the right diet for building six-pack abs the right and healthy way.

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