Sample Foods For Building Muscle Mass

Choosing the right way to eat to build muscle mass can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for building muscle mass...

Proteins:
White meat chicken or turkey
Canned tuna
Canned salmon
Fresh Fish
Shellfish
Eggs
Tofu
Soy
Red meat like steak or roast

Complex Carbohydrates:
Oatmeal
Potatoes
Yams, Sweet potatoes, Acorn squash
Rice
Legumes
Corn

Vegetables:
All water based types.
Lettuce, Cabbage, Spinach
Asparagus
Bok Choy, Leeks
Tomatoes
Celery
Onions
Green Beans
Broccoli, Cauliflower, Radish
Zucchini Squash
Mushrooms
Carrots
Peas

Fruit:
1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya

Dairy:
1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese

Wheat Products:
2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas

Snack Foods:
Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Nuts
Dried Fruit

A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will share in the next post. Remember that you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart. Try out a few of these meal plans to start out with.

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Strengthening Exercises for Kids - Healthy Kids Are Happy Kids

While there are some strengthening exercises for kids that are not appropriate unless they are 15 years and older, there are strength training exercises which every kid under the age of 15 can engage in on a daily basis.

According to fitness experts, as long as the strength training exercises are supervised by someone who is fully trained in teaching children how to properly exercise, the benefits are enormous.

Some of the exercises which can be alternated on a daily basis are: sit-ups, leg lifts, lunges, knee bends, and heel raises.

When engaging in any form of exercise, the first thing a child should do is to stretch. The warm-up process is just as important as the exercise itself. It allows the body to easily adapt to exercise and, at the same time, limbers up the muscles for any subsequent activity.

So too, it is important after each exercise to cool down. Again, stretching or walking for five minutes will suffice. More importantly, keep the child hydrated as the exercise commences. It is recommended that two glasses of water before and during exercise is appropriate.

Any physical activity involving a child should be supervised. Most kids have so much pent up energy that they do not realize they are losing vital nutrients when playing at the park or in the back yard.

While strengthening exercises for kids adds immeasurable value to their health, it is not designed for younger children. As they grow older, if they develop an affinity for strengthening exercises, then after the age of 15 they can incorporate weights in their exercise routine.

For now, at least, they are engaging in physical activity every day which speaks volumes to the reduction of weight and a healthier heart. With obesity on the rise, and becoming more of a major concern among pediatricians, it is a good idea to begin strength training exercises for kids utilizing an enjoyable and motivating approach.

Fitness Tips - Upper Body Exercises

Most upper body exercises have as their goal to build strength. In order to maximize the beneficial effect of the routine, you'll want to mix in some good cardiovascular workouts - spinning, jogging, etc - and alternate the activities with lower body work.

Before starting any routine, be sure to spend at least 10 minutes warming up, including good stretching exercises. Warm, loose muscles are much less likely to tear themselves or attached tendons. Also, you'll want to get the circulatory system activated and muscle temperature increased for good blood flow.

How much weight to use, how many reps to perform and other variables are determined by your overall goals. Do you want to build muscle mass or just tone? For more mass, use more weight. For better tone, use less weight and do more reps. Do you want to increase flexibility and overall fitness or prepare for specific events?

In any case, these traditional exercises will help you get started down that road. Some can be performed without equipment, others require only a very simple set of free weights or resistance equipment. Resistance equipment includes rubber straps with handles, springs and others that work primarily by offering resistance to tension. Weights work primarily by providing compression and/or tension due to gravity.

Warning: Never exercise 'through the pain'. Mild discomfort - especially after a prolonged period of inactivity - is normal. But intense pain is a sign of trouble. Consult your physician.

Push-Ups

Even with all the contemporary sports science around, traditional push-ups remain an excellent upper body exercise. Start on your stomach, back straight, feet together, hands under the shoulders. Press against the floor, keeping your back and legs straight, then lower yourself back to the floor. For a little extra effort push-up, slow the action down and both raise and lower more slowly.

Try to do 20, then build up to 40, then to 80 push-ups.

More Chest Work

Start with 10 lb (4.5 kg) hand-held dumbbells. Flat on your back on a comfortable surface, such as a carpet or mat, hold the weights in each hand, palms up, arms extended perpendicular from the body. Lift slowly and bring the hands together.

To vary the action, and get the biceps a good workout, too, try bending at the elbow when the arms are raised about 20 degrees, then straighten and continue.

Lats

Stand up straight, arms at your side, grasping the dumbbells. Maintain good balance and breathe normally. At the maximum point of inhalation, thrust the arms away from the body, palms inward. Exhale as you raise your arms to shoulder height, then lower your hands slowly back to the starting position.

To vary the exercise, and get the biceps and triceps involved, rotate the weights and curl your arms up at the top of the swing. Straighten the arm, then lower as described above.

Do 10 reps.

(Note: The 'lats' or latissiumus dorsi' are the large, side muscles that make men triangle-shaped.)

Biceps and Triceps

Move the weights in front of the body, with your arms hanging above the front of your thighs. Without swinging or pushing off the thighs, lift the weights toward your chest. Alternate using one arm, then the other.

Do 10 reps for each arm. If you experience lower back pain during the exercise, stop immediately. Put off the exercise until another day, or see your physician.

Exercises for the lats or biceps can be done with free weights or using a long, elastic resistance strap. Hook one end with the foot and grab the other with your hand. Proceed as described above.

Pull-ups/Chin-ups

If you have access to a sturdy bar, either in the gym or at a playground, or at home in a doorway, you can perform chin-ups and pull-ups. Chins ups are done with the fingers toward you, pull-ups with the fingers facing away, while your hands grasp the bar above your head.

This low-tech exercise remains one of the best ways to build biceps, triceps, lats and pectorals all at once.

No matter what routine you choose, don't overdo it. Build up your strength gradually. One of the most common reasons people don't continue workouts is pain produced from incorrect technique or excessive effort exerted too early in the process.

Sample of Four Day Workout Plan

Day 1 – Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

· Dumbbell press
· Standing barbell military press
· Lying tricep press
· Side lateral raise
· Preacher curls
· Seated dumbbell curl
· Dumbbell rows
· Dumbbell shrugs

If you have access to weight machines, add the following to your plan:

· Pec deck butterflys
· V-bar pushdowns
· Lat pulls with pulley machine

Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

· Barbell squat
· One leg barbell squat
· Lunges
· Standing calf press
· Stiff leg barbell
· Crunches

Machines can be especially helpful when working your lower body. Here are some you should consider on this day:

· Leg presses on a plate loaded machine
· Leg extension machine
· Seated hamstring curls
· Standing hamstring curls
· Ab machine

Day 3 – Rest

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

· Chin ups (get assistance if necessary)
· Seated dumbbell hammer curls
· Dumbbell presses on an inclined bench
· Standing barbell military press
· Standing bicep curls
· Barbell tricep extension
· Upright barbell row
· Front dumbbell raise

The machines you can use on this day include:

· Seated cable rows
· Upright cable rows
· Cable crossover flies
· Tricep rope pushdowns

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

· Standing calf press
· Lunges
· Barbell squat
· Stiff leg barbell
· Standing calf raises
· Crunches

Machine exercises include:

· Leg presses on a plate loaded machine
· Seated hamstring curls
· Kneeling hamstring curls

Weekend – Rest

Beginning Your Bodybuilding Workout Plan

Beginning a body building workout plan requires a level of commitment. As a beginner, you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about - a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This plan is just a suggestion. You can adapt it as needed to suit your workout goals.

With any workout, you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. This can also be simple stretching exercises and deep breathing.

Again, it’s important to start out slow and not push yourself beyond your limits.

Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger.

In the next article, we will share with you some examples of a day-by-day workout plan. So, please stay tuned!

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Types of Body Building Workouts - Part 6

1. One Leg Barbell Squat

Use a 12 to 18 inch box or bench for this exercise - the higher the box, the more difficult the exercise. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip.

Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box. Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. Keep your back tight and your chest out throughout the entire exercise.

Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist.

Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees. At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh.

Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot.

2. Lunges

Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.

Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep.

Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell.

3. Barbell Tricep Extension

Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps.

Keep your upper arms close to your head. Return to the starting position. This can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in.

The exercises listed above can be done either in a gym or in your home. If you are going to join a gym, they will have many specialty machines that will work specific parts of your body. Employees at the gym can help you with proper use of the machines.

Read Part 1, Part 2, Part3, Part 4, and Part 5.

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Types of Body Building Workouts - Part 5

1. Upright Barbell Row

Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.

Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

2. Front Dumbbell Raise

Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.

Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.

Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.

3. Stiff Leg Barbell

Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. This can also be done with your knees slightly bent.

Read Part 1, Part 2, Part3 and Part 4.

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Types of Body Building Workouts - Part 4

1. Crunches

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

2. Dumbbell Hammer Curls

With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift.

Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

3. Incline Dumbbell Press

Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench.

Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

4. Barbell Squat

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.

Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position.

Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.

Read Part 1, Part 2 and Part3.

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Types of Body Building Workouts - Part 3

In the previous posts Part 1 and Part 2, we discussed few types of bodybuilding or muscle building exercise, this post continues to discuss three more... Enjoy!

1. One-Arm Dumbbell Row

Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you’re supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor.

Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body.

Before starting, look straight ahead instead of at the floor so you can keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso.

After you’ve rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set.

2. Dumbbell Shrugs

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go then slowly return to the starting position.

You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done holding a barbell.

3. Standing Calf Raises

This can be done with a specific machine found in a gym, or adapted for use without the machine. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.

Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.

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Types of Body Building Workouts - Part 2

There are many different types of bodybuilding workouts you can perform. In Part 1, we discussed three types; this article discusses another three.

1. Side Lateral Dumbbell Raise

Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them back down to your side again.

Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Make sure you are lifting the dumbbells up rather than swinging them up. Don’t lean forward while doing this either or you risk injury to your back.

2. Preacher Curls

This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap. Hold the curl bar in your hands with palms facing upward. Don’t hunch over the pillow, sit as straight as you can.

Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps.

Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time.

3. Seated Dumbbell Curl

Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm’s length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight.

Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.

Types of Body Building Workouts - Part 1

You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform. This article will discuss three types bodybuilding workouts.

1. Dumbbell Bench Press

Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards.

Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.

2. Standing Military Press

For this exercise, you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lock your legs and hips and keep your elbows in slightly under the bar. Press the bar to arm’s length over your head.

Lower the bell to your upper chest or your chin depending on which is more comfortable for you. This exercise can also be performed with dumbbells or seated on a weight bench.

3. Lying Tricep Push

Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise.

The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.

Body Building For Teens

Most teenagers are not yet full grown, so special considerations must be taken when a teen undertakes a body building program. However, you should know that this is a great time to start a workout program that you can carry through to your adult years. There are some things to keep in mind before you start, though.

1. DO NOT start lifting weights or undertaking an intense body building regiment before you turn 13. You can exercise before this “magical” age, but limit your exercise to low-impact workouts like push ups and sit ups.

2. Squats and dead lifts should never be performed either before you are 16. These types of exercises require some execution techniques that need to be performed properly or else you will injure yourself.

3. UNDER NO CIRCUMSTANCES should you take any type of testosterone supplements before you reach adult hood. You already have plenty of testosterone in your body. Adding more could contribute to growth stunting.

After that, you should do some serious research on different workouts and start slowly. Don’t push your body beyond its limits. You could seriously injure yourself and set your progress back markedly. Everyone’s muscles grow in different ways, so try not to compare yourself to other people. Just get a well-balanced workout routine and perform it correctly with good form.

Diet is also important to teen body builders just as it is to adult body builders. Eat lots of protein and vegetables as well as grains and carbohydrates. Keep yourself well-hydrated with lots and lots of water and stay away from sugars.

Rest is also important since, like adults, this is the time when your body’s muscles will grow. At least eight hours of sleep is recommended, if not more. You will be doing your body a favor by giving it time to heal from the damage you’ve inflicted on your muscles and allow them to grow naturally while you rest and build up your energy for the next day.

There are certain exercises that teens can perform that can build mass in your muscles without the risk of harming them. Some of the adult exercises won’t be appropriate for you, but some of them will. Here are a few that you should use:

• Dumbbell Curls – These will work your biceps as you lift the dumbbell from your knee up to your shoulder in a slow, smooth motion. Alternate arms between sets and remember to breathe. Concentrate on the lift and working the muscles.

• Dumbbell Hammer Curls – Hold the dumbbells like you would a hammer. Alternate arms lifting from your side to your shoulder, again, in a slow, easy motion.

• Flat Bench Press – Lay flat on a weight bench with the barbell above you. Hold in a wide grip and slowly lower the barbell down to your chest and up again. Pay special attention to the way your muscles are responding to the weight.

• Dumbbell Flyes – Hold the dumbbells like you are doing hammer curls. Keep your arms straight up with your elbows slightly bent. In a semi-circular motion, lower the dumbbells slowly down to the sides of your chest. This will work your inner pectoral muscles.

• Dumbbell Shrugs – Hold a dumbbell in each hand lowered to your side with your palms facing your hips. Raise your toes up and then shrug your shoulder to work your trapezius muscles.

• Shoulder Press – While seated, hold a dumbbell in each hand. Sit straight and press them up. Resist when you are lowering them down. This works the deltoid muscles.

These are just a few exercises you can do, obviously. You may want to consult with your P.E. instructor at school or ask someone at a local gym to help you with other exercises that you can safely perform so that you can accomplish your goals. Body building is an extreme sport that can yield amazingly satisfying results. But you must be sure that you stay committed to your goals.

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Understanding Weight Training And Muscle Building

Body building is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased caloric intake, and rest. Workouts are designed to focus on certain muscle categories, and foods are consumed with the intention to build the body’s metabolism and increase mass.

This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle groups and movements.

Some people refer to weight training as strength training. While they are not exactly the same, they are both similar to each other. Strength training focuses on increasing muscular strength and size. Weight training is one type of strength training using weights as the primary force to build muscle mass.

The basic principles of weight training are pretty much the same as those of strength training. It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape.

The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.

Equipment used in weight training include barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body’s own weight as in push-ups and chin-ups. Different weights will give different types of resistance.

Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you don’t use good form in weight training, you risk muscle injury which could hinder your progress.

Another form of weight training is resistance training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. When your muscles are resisting a weight, the overall tone of that muscle will grow over time.

If you are a beginner at weight training, you should not just “jump right in”. You need to build up your strength and over-working your muscles can cause more harm than good. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other.

Most gyms offer the services of a personal trainer that comes with the membership fee. These trainers can suggest specific workouts for you to begin with. If you want to undertake it yourself, we highly recommend you to watch these FREE Muscle Building Video Lessons first.

The Pros and Cons of Professional Gyms

Gyms offer a number of benefits, both practical and psychological. But there are a few caveats to consider before taking the plunge.

Few could afford to buy the variety of equipment that gyms typically offer. Multi-station weight machines are just the beginning. Most gyms have treadmills, stationary rowing equipment, stretching bars, etc.

Many have tennis and racquetball courts, occasionally even squash and Jai Lai courts. Jai Lai is that fast-paced Spanish-origin game played in a racquetball-like court with a curved racket, only much faster. In addition, some gyms offer swimming pools, saunas and even rock-climbing practice walls.

Unless you're a multi-millionaire you couldn't begin to duplicate the space or the gear.

Then there's the expertise you'll find at a gym - both from the trainers and the other members. Gyms frequently have professional trainers on staff that can answer just about any question you have. They provide weight-training guidance, health tips and even dietary advice.

Gym members are sometimes more knowledgeable than the professionals. People dedicated to optimal fitness often take the time and effort to study the field. You'll find fitness fanatics, aerobics instructors and medical doctors among the clientele.

Apart from the equipment and assistance, gyms offer an opportunity to socialize during activities that can be pretty boring. Few people think a treadmill is the height of excitement and watching TV while walking can deaden your mind as you tone your body.

You'll make social contacts, get encouragement and have the chance to psych up into a regular routine in a way that is hard to duplicate at home.

But gyms sometimes have a common set of drawbacks.

Gym membership can be expensive. Most offer different payment plans - per visit, per month, per year or lifetime. Per visit is usually pricey, though it might be a good option if you're just visiting a city. Per month is often the best value, but prices can still be between $30 and $300 per month. Many will offer a trial membership, either free or at a reduced rate for the first month.

Of course, no price is a good deal if you don't go. And going to the gym can begin to seem like just one more duty among more pressing obligations. Many people in contemporary society lead extremely busy lives and finding time to go to the gym may well end up near the bottom of a long list.

Gyms can be messy. Most gym members are conscientious about wiping down the equipment, but it only takes a small number to spoil a gym for the majority. Alert staff can help keep those occasions few and far between, so look for a gym with staff that care.

Gyms can be unhealthy. Mingling with lots of people in a hot, humid atmosphere can encourage the spread of colds and other air-borne or contact-spread diseases. Showers are particularly prone to this since you usually have to touch the controls.

Only the individual can weigh the pros and cons and reach a final decision about which are most important. Unless you are lucky enough to find the right one the first time out, try a few on a trial basis before committing to anything long term.

Exercise Tips For Weight Loss - What Is The Best Time To Exercise In Order To Lose Weight?

In this article, you will learn some great advice for weight loss exercise. When is the best time to exercise and why? The advice is based on personal experience.

Have you ever asked the question what time of a day is best for exercise in order to lose weight? Or does time matter when it comes to exercise to lose excess weight? Please read on to find out the answer.

When it comes to weight loss, there are many factors that can contribute to your success. One of the most important success factors is exercise. Any weight loss or diet plan that doesn't include exercise has a very slim chance of success. You may lose some weight initially but will likely to gain back weight if you don't continue to exercise on a regular basis.

Exercise provides many benefits for those who want to lose weight. It helps to tone and build your muscles, increases the level of metabolism, promotes blood circulation and transformation of energy. Exercise also promotes better digestion in your body by aiding the movement of food and liquids through your digestive tract, easing the function of flushing toxins out of your system.

Most fitness experts agree that the best time to exercise for losing weight is in the morning. The rationale for this is the fact that our energy is at its peak in the morning, this is due to after a good night rest. The transformation of our energy is also more efficient. It is also good to jump start the metabolism level first thing in the morning so that it helps burn excess fat more efficiently. Exercising in the morning also gives you fresh energy to face any challenge that you might have in your daily activities.

After a physical activity in the morning, I normally drink two glasses of water. This will help regulate your appetite for the entire day; you will feel less hungry and eat less food as a result. Don't skip your meals, just eat less.

I guess this is psychological but when I exercise in the morning, I feel that I have a more positive mindset. This influences my thinking and attitude in a positive way as well. It gives me a great feeling to start my day, I even feel more productive in the office when I perform morning exercise on a regular basis. Again, it is psychological but, it gives me positive effect. So, exercise in the morning works for me.

Another benefit I have by exercising regularly in the morning is that I can sleep better at night and wake up on time every morning without using an alarm clock. It seems like my biological clock can sense that I have reached the end of my sleep cycle and give me a nudge to wake me up every morning. Once your body becomes accustomed to exercising first thing every morning, you will actually look forward to the routine and getting out of bed in the morning is no longer a hard thing to do.

Although I am speaking from my own experience, I do believe that exercise in the morning is best for losing weight. If you are serious in losing those excess weight in your body, get the motivation to set your alarm clock 30 minutes to an hour earlier starting tomorrow and stick to it each and every morning afterwards.

Do it and you will start to see that excess fat of yours melting away. Hope this article can give you the motivation to start your weight loss journey.

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Buying Weight Lifting Equipment

There are different kinds of weight lifting equipment available in the market. However, it is sometimes better to start with free weights such as, dumbbell and barbell before lifting heavy weights. Weight lifting gears are classified in two different forms: free weights and machines. Free weights are the light weight lifting equipment, normally used to pump the muscle.

There are various kind of free weight equipments available for toning different part of the body. These equipments include dumbbell, barbell, tricep bars, ez curl bar, Weight Plates, benches, hyper extension bench, preacher bench, the arm blaster, abdominal bench, stability ball (swiss ball), dipping bars, chin up bar and racks.

Dumbell appears like a short size of barbell it is commonly used for pumping bicep, it comes in different size and weight. Normally dumbbell are fifteen inches and weight of the dumbbell start from five lbs and up depending on the a specific requirement. Another commonly used equipment is barbell, it is used to do different exercise for shoulder and other body parts.

The second category of weight lifting equipment is machines. With the help of weight machine, weight lifter can do various lifting without a spotter which is not possible with free weights. Machines are commonly preferred because it's safe to use.

There are all kinds of different and sophisticated machines, Leg Press Machine, Hack Squat Machine, Leg Extension Machine, Leg Curl Machine, Calf Machines, Leg Adduction / Abduction Machine, Lat Pull Down Machine, Cables and Pulleys and Pec Deck Machine. All these types can help a professional weight lifter to tone all the different muscle groups.

There are certain accessories for weight lifting that can help a great deal, such as gloves, straps and elbow sleeves.

Online shopping has become so easy that many people are buying their fitness equipments for home use from the comfort of their home. It's quick and easy to do research and find the right equipment for what you need.

The important thing that should be noted when buying online is to check reviews from other customers. Check not just the quality of the equipment but also the after sale service and refund policy.

Low Impact Fitness Equipment

Basketball, tennis, badminton, squah, soccer or football, etc. are all great ways to exercise. You don't need to buy expensive equipment, and yet they provide a full body workout with huge cardiovascular benefits. But sports like these can be very hard on the joints. They stress the knees and ankles and may be inappropriate for older people or those who've recently had surgery or given birth.

Low-impact fitness gear to the rescue!

There are half a dozen different kinds of fitness equipment that offer the ability to build strength and coordination, improve balance and optimize joint health. Cardiovascular health and lung capacity are not neglected here, either. Several of the items discussed below offer those benefits as part of an overall low-impact exercise program.

Rowing machines, for example, offer a full body workout that gives tremendous cardiovascular benefits with little stress on the joints. On the contrary, a rowing machine helps improve joint health by keeping supporting muscles strong and encouraging lubrication.

Stationary bikes or spinning cycles also provide a great cardio workout as they emphasize development of the hamstrings, quadriceps and glutes. They really work the muscles that stabilize the knees and provide similar benefits to ankle joints.

Stair stepping is another low-impact exercise and stair steppers are usually less expensive than many other items in the home gym. They keep knee-stabilizing, quadriceps firm as they help shape up the calves and give an all-round good cardio workout.

For those with a little bigger budget, a treadmill is a superb piece of low-impact fitness equipment. Walking in general is great for health. But sometimes sidewalks can be a little hard on the ankles and knees. Also, you may want to keep your workout indoors for reasons of safety or convenience, especially if you tend to exercise in the evenings. Treadmills are the perfect low-impact item to help you achieve those values.

An elliptical trainer is the latest must-have addition to the home gym, but it's not just a fad. Over the years since their introduction they've proven their worth. They help improve coordination, develop leg and back muscles, and optimize the cardiovascular system. But, unlike the outdoor exercises they emulate, an elliptical doesn't stress the joints.

Even a weight machine can provide a whole set of low-impact exercises that build strength, tone, curb body fat and burn calories. Weight machine exercises do put some stress on joints, to be sure. But there's a big difference in effect on the knees between, say, a leg-press that works the hamstrings, calves and quads and the pounding that jogging entails.

There are a variety of reasons that finding low-impact exercise equipment can be near the top of someone's fitness goals. Recent surgery or other medical condition, advancing age, or a dozen other life circumstances can make it important to take extra care with joints and bones. Fortunately, there are many fitness equipments that can satisfy those requirements these days.

Tips For Buying Home Gym Equipment - Fitness in the Comfort of Your Home

Are you considering buying a home gym equipment? Then read this article first; it provides some great information and tips on buying the right home gym system.

A gym membership has the benefits of providing wide variaty of fitness equipments, availability of a guidance or instructor and opportunity to mingle around with other members. But it also presents some inconveniences such as having to commute or wait for your turn if an equipment you want to use is being used by other members.

The main reason why many people opt for home gym is because "convenience". With a home gym system, the gym is at your home so you can schedule your own time for fitness in the comfort of your home. You don't have to worry about traffic jams or having to wait for equipment, it's always there for you.

But what equipment to buy for your home gym?

Before you set out to purchase any home gym equipment, the first thing you want to make sure is of course if you have or can make space in your house for the fitness equipment. Space is always a problem especially if you have kids around.

If you are looking for weight training, what you need is of course a set of weights. A basic set of free weights can be purchased for under $50. You'll want a mixture of small, 10 lb (4.5 kg) and 20 lb (9 kg) hand-held dumbbells and a bar with larger, exchangeable weights. Just about any bar is as good as another, but weights can be either metal or plastic. Some people like the old-fashioned clink of metal, but plastic weights (usually composite or sand-filled) are safer.

If you're serious in home gym and weight training, I recommend you invest in a weight machine. Yes, it costs much more than free weights but they offer much better ability to work on specific muscle groups like biceps, quadriceps, deltoids and others. Also, some muscle groups like calves or hamstrings are very difficult to work on using free weights.

The costs and configurations for a weight machine will vary. Simple resistance machine consists of composite rubber stretching straps that allow for some adjustment to the tension usually costs a few hundred dollars. However, more advanced machines like multi-station, adjustable weight stacks can cost up to $5,000 or more.

For cardiovascular workout, you can consider stair steppers. They are becoming increasingly popular and cost anywhere from $80-$150. With this simple fitness equipment, you can have a good cardiovascular workout with low joint impact in a small space at home, it also works great for building thighs and calves.

Treadmills are also a popular choice for home gym. They cost anywhere from a few hundred to $2,000 or more. It's extremely simple to use and very effective. If you've big space, the best place for locating a treadmill is in front of a television. So you can watch your favorite show while working out. Any treadmill that costs over $1,000 should have, at minimum, measurements of speed and distance. It should also include calories burned, with tailoring based on age, weight, etc.

Last but not least, if you've decided to set up a home gym, make sure you have the discipline to commit yourself to a regular workout. Don't buy the equipment if you just going to use it once or twice and then leave it to accumulate dust.

Visit this site Fitness & Health Tips for more advice and check out a complete home gym system under $50.

Diet & Exercise To Keep Fit as You Age

It's a common knowledge that we need to work harder to keep our body fit as we age. One major reason is the inescapable biological fact that metabolism slows as we age. Inescapable for now, at least, until medical technology finds some safe way to alter it.

Genetic research into aging is trying to do just that. Several studies in the last two decades have pointed to hints about precisely what causes aging. If they get sufficient knowledge of the subject, there is some hope of altering the situation.

Until then, there are several things we can do to stay fit and healthy as we age. Healthy diet and exercise are, without any doubt, the most important elements for older people.

For some, working out an hour per day - a five mile run, a long swim, hitting every station on the weight machine - is still feasible. Others will have to adjust their routine to what is realistic for their own circumstances. Don't ignore the signals that will help guide you to do that. Mild discomfort is to be expected, especially the day after a vigorous workout. Extreme pain is a sign of something is wrong.

As we age there's a greater temptation to indulge in tasty, but high sugar, high fat foods. We see it as a reward for all the years of hard work and dietary discipline. Unfortunately, we pay a higher price later in life for those than we did in our 20s or 40s.

An occasional dessert is actually healthy, both for your state of mind and the sugar and fat. Both are essential compounds in moderation, though simple sugars are preferable to complex, and unsaturated fats are preferable to saturated. Sugar is essential to generating the energy needed for all biological processes. Good fats help regulate hormones, neural processes and other vital activities.

Staying active is equally as important as proper diet. A good walk helps keep the cardiovascular system in working order. Mild stress on the muscles and joints keeps them lubricated and firm. Both muscle mass and bone density reduce dramatically in sedentary individuals.

Studies show that a sedentary 65 year old will have (on average) only 60% of the aerobic capacity of a 30 year old. Those who do no strength training lose muscle mass equivalent to seven pounds per decade. But those statistics are not written in stone. Exercise can help improve them tremendously.

Studies at various universities carried out for 25 years show that runners who continued to train kept almost all their capacity of 20 years previous. Those who engaged in resistance training maintained muscle mass equal to that of ten years earlier. Use it or lose it.

A person who has been idle, but suffers no debilitating disease, can reverse their odds. Start slow and think long term. Pain from overdoing it is one of the leading causes influencing people not to stick with it. Take long walks, then work up to more vigorous activities under the guidance of a professional.

Live a long and healthy life, not just a long one.

Abs Exercise Tips - How To Have A Firm And Ripped Six Pack Abs

Most men want to have a ripped six pack abs and most women want to have a tight sexy waistlines, this article will share how you could achieve that.

Asked any woman and man you know if they would like to lose excess stomach fat and have a well-toned flat stomach, I am sure the answer is a resounding "YES!". Most men would dream to have a firm and ripped six pack abs. And most women would dream to have a tight sexy stomach and waistlines. All these are of course achievable with the right diet and exercise programs.

As you are doing physical activity, you are consuming energy measured in calories. When enough amount of calories are depleted through exercise, your body will start to burn energy in the form of fat stored in adipose tissue. Adipose tissue or fat is loose connective tissue, its main role is to store energy in the form of fat.

There is a common myth that doing abdominal exercises alone can give you a six pack abs. But, the truth is that you can't 'spot reduce' your body fat as the fat burning process takes place non-selectively; meaning that you can't choose which fat deposits in your body you want to target and burn off.

However, when you are targeting your exercises on the abs, you will build strength in that area because of an increase in muscle mass. As a result, it keeps a strong layer of muscle that makes the stomach looks trim and flat.

Exercises that target on abdomen have another positive effect too. Since the abdominal areas have large muscles, and will consume considerably larger amount of energy, more energy need to be supplied to move through the range of the exercise. As a result, more calories will be depleted resulting in losing some excess body fat; which is good for weight loss.

There is simply no shortcut, supplement or drugs that can give you the ripped six pack abs and sexy waistlines you want, it can only be done through proper diet and regular exercise. The effect is also limited by gender, genetics and age. Some people gain weight more easily than others.

Some people are lucky and are born with faster and more efficient metabolism, hence they are able to burn more calories when they exercise. If you tend to gain weight easily, you really need to pay attention on your diet, amount of food you eat and make sure you exercise for at least 1 hour daily.

Here is a great warm up exercise that targets on your tummy:

Lie straight on your back, with your knees raised and put your hands at the back of your head. Then, slowly lift your shoulders off the floor and hold for 30 seconds (don't use your hands to lift your head). You should feel the strain on your abs. Do this warm up for 10-15 minutes daily and you will start to see a firm abs very soon.

More information about Abdominal Exercises can be found at our site. You can also download a FREE exercise ebook at http://fitnesstips.healthbuzzone.com/