Benefits of a 3 Day Workout Routine

Have you ever wondered why the 3 day workout routine is rated as one of the best bodybuilding workouts? Do you want to know why 3 day workout routines are regarded as the bodybuilding routines that work? Too often we go into the gym and just start following a program in the hope that within a short while we will look like a fitness model. We blindly assume that opening a muscle magazine and picking their best bodybuilding workouts will lead us to the body of our dreams. In order to really find bodybuilding routines that work we need to understand what goes on behind the scenes. In particular the hidden advantage of the 3 day workout routine.

Let us assume you train on Monday, Wednesday and Friday. The little known trick of the 3 day workout routine that makes it one of the best bodybuilding workouts and probably one of the few bodybuilding routines that work is what happens on Tuesday, Thursday, Saturday and Sunday. Recovery! The main ingredient in a 3day workout routine. That is right! What happens outside the gym is much more important than what happens inside. Muscles grow when they rest, not when they train.

Next time you open the latest muscle magazine and check out their brand new super routine that is promised to be the best bodybuilding workouts you have ever seen. Take a careful look at their recovery times. The beauty of a 3 day workout routine is it forces you to rest. Think about it. If training with more reps and more sets would guarantee us bodybuilding routines that work, then why not just do hundreds of sets of bench press and expect to be Hercules? The reason is quite simple. In order to maximize the benefit of a 3 day workout routine you need to balance your recovery with your intensity.

When you train your muscles and you actually want a bodybuilding routines that work, then use a 3 day workout routine and pound your muscles when you train them. Let me clarify that. I don't mean train a hundred sets and get tired, I mean stress your muscles out with heavy weight and heavy reps so that they panic! Hit your muscles with intense training during your workout routine and you have found the two real secrets of the best bodybuilding workouts. Now your 3 day routine will make absolute sense because your muscles will recruit serious growth on your off day to compensate for the intensity you are training with. Rest and Intensity in a workout gives you bodybuilding routines that work.


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

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Gain Weight with a Fast Metabolism - Hardgainer program

Are you finding it nearly impossible to gain weight due to fast metabolism? If you’re anything like I was, you perhaps think that because of your “skinny genes”, gaining weight is not possible, period. I had the same mind set, but only until i was introduced to a simple and effective way to pack on pounds for skinny guys like myself. I wont delay any further, here are a few simple tips that helped me on my journey to gain weight with fast metabolism.

Proper caloric intake: Due to a fast metabolism, we burn through calories than we are actually eating. Without eating the correct number of calories, you hard work and effort will make no difference. With a fast metabolism, you should be eating about 20-22 times your body weight in calories. Any amount less than that will simply get burned and any amount more will just end up in the wrong places. Just think, the types of foods you eat will show in your appearance.

Keep a workout log: If you are in the gym doing the same routines, with the same amount of stress (weight), your body will no longer feel the need to grow because it has adapted. You see, your body creates muscle after exhausting activity by repairing the muscle and making it bigger and stronger. My point is, it is crucial that you add strain every session and push your body to where it HAS to create new muscle.

Additional Reps
Add weight without decreasing reps
Rest less between sets
Add an extra set

Anabolism: Anabolism is the state your body is in when it’s growing and catabolism is the state in which your body does the opposite. Following a tough workout session, your body will start to feed off of your muscle tissue in order to create more fuel. This is a catabolic state where cortisol is released and creates muscle wastage, at this point you should focus on getting your body back into a growing state. Now most of you may know the importance of protein intake following your workout, but more important is the consumption of simple carbohydrates. Now I understand that in most cases these types of carbs are bad, immediately following a workout they can yield incredible muscle gains. "Why?" You ask, because they are fast acting and spike your insulin sending your body into anabolism.

Increasing testosterone levels: Testosterone is easily the most important hormone when it comes to building muscle. keeping your testosterone levels up will allow you to produce steroid like results. In order to get the best results, follow these steps to increase testosterone:

- Sleep 8 hours a night and if possible, sneak a nap into your day.
-Focus on big workouts that target more than one muscle group.
-Train your legs as much as you currently do your upper body.
-Raise your consumption of celery, bananas, and avocados.

Rest: Contrary to popular belief, our bodies do not create muscle in the gym while we lift heavy weights. You see, while lifting weights we are simply breaking down the muscle. Restoring and rebuilding muscle fibers takes place while we rest and most of all while we sleep. If your are someone who is in the gym lifting weights 5 days a week, your body is not resting long enough to rebuild new muscle. 3 to 4 days per week of exhausting weight lifting is more than enough. Not only will rest allow your muscles to grow, but it will allow you to be fully recovered for your next gym session.

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Getting Lean - Quick Guide to a Ripped Beach Body

Let’s be honest, being muscular is nothing if you don’t have defined abs. Getting lean will not only give you the six pack we all want and train so hard to obtain, but it will also enhance the appearance of your muscle size. That’s right, the leaner you are, the larger your muscles will appear. I don’t care how many crunches you do, if your body fat is not in or close to single digits, your abs WILL NOT show. You see, everyone has muscle (abs), but they aren’t visible not because you’re not working them enough, but because there is a layer of fat covering them up. Make sense? On that note, here are a few tips on getting lean for more defined abs and overall muscle appearance.

1. Proper diet- Cut out all sugars, dairy, white flour, or simple carbohydrates in general. This will prevent the usual bloating and “thick skin” look that we are trying to avoid. Follow a very clean diet consisting of only complex carbohydrates, clean proteins, and natural fats.

2. Fat Burning Activity- With a clean diet, burning fat becomes much easier and more efficient. The goal when burning fat is simply to burn calories. There is no secret heart rate that magically burns fat, forget that old story. The type of fat burning activity you take part in is completely optional, here are a few options:

Traditional cardio: This type of cardio is just your standard jogging or walking on the treadmill. Typically this approach is effective for getting lean when performed for at least 45 minutes to an hour. If you are following a strenuous workout routine with traditional cardio, I’d recommend about 30 minutes.

Circuit Training: This technique is a little more intense and is usually performed for about half the time of traditional cardio. I recommend about 15-20 minutes of circuit training for best results. Unlike traditional cardio, I do not recommend this type of approach directly following an intense workout. Here is a link to a great circuit training routine you can follow.

Jog, run, jog: This is my personal favorite; it’s the best of both worlds, it can be done in little time similar to circuit training but at the same time can easily be performed directly following a high intensity workout.

How to perform jog, run, jog:
1.Start off with a jog for 1 minute.
2.At the minute mark, increase the speed to a run.
3.Run for 1 minute and decrease to a jog for the next.
4. Then repeat starting at step 2.
Try to perform about 6-10 sets of this.

3. Keep your metabolism up- It is very important that you break up your meals into 6 per day. Eating every 2.5 to 3 hours will keep your metabolism working and eventually turn your body into a fat burning machine. Not only will this aid in getting lean, but will also help to keep muscle mass by fueling your body with the proper amount of nutrients throughout the day.

A few more advanced tips to getting lean:
- Drink one gallon of water per day to avoid water retention.
- Perform your cardio in the morning on an empty stomach.
- Get the majority of your carbohydrates from vegetables.

For those of you who feel that lean is in and bulky is out, follow these few simple steps for a more ripped “fitness model” look. Getting lean is hard, but the real challenge is staying lean. Consistency is the key to success with any fitness goal you may have, every time you step out of the routine, you are only taking 2 steps backwards.

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Beginners Routine for Explosive Gains

It is very important that you have a solid routine as beginners. The reason I say this is, this is the point where your strength gains will increase most rapidly.

But what if I am not interested in strength and I am more interested in putting on size?

Let me put it to you quite simply, if you do not get stronger, your body will not grow. I don't care if you are lifting for 2 years on the best diet, if the strength doesn't increase then neither will your size. The point I am making is, as beginners you will notice the biggest increase in strength in least amount of time. So having a routine that can maximize the gains of your entire physique is extremely important. I have created a very effective full body compound workout that will not only target every muscle group, but will do so using the biggest most effective workouts.

The Beginners Routine:

The beginners routine consists of 5 different workouts and should be performed only every other day with 2 days off consecutively every two weeks.

Week 1-2
3 sets - 8 to 10 reps - 45 second between exercises.
Week 3-4
3 sets - 8 to 10 reps - 30 seconds between exercises.
Week 5-6
4 sets - 8-10 reps - 30 seconds between exercises
Week 7-8
4 sets - 8-10 reps - 15 seconds between exercises
Week 9-10
5 sets - 8-10 reps - 15 seconds between exercises
Week 10-12
5 sets - 5 reps - 15 seconds between exercises

Now, it is very important that you are lifting heavy enough weight. If you are physically capable of surpassing the amount of repetitions listed, you must increase the weight until that is not longer possible.

The beginners Routine/ The workout
1. Squats
2. Bench press
3. (Superset) Pull ups and Dips
4. Bent Over Rows
5. Military Press

Feel free to change the order of the beginners routine as you like, so long as the pull up/dip supersets remain in between the bench press and bent over rows. Also, feel free to exchange the squats with deadlifts every so often. This will keep your muscles guessing and ultimately yield greater results.

Ok, although I labeled this workout the "beginners routine", it does not mean this will only work for those who have just started weight training. This routine works great for anyone from beginners to experts and is very effective for both.

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Build Legs for a Massive Upper Body?

What if I told you that if you build legs, you would maximize the potential of increasing overall muscle size? You would probably laugh, think I’m crazy, close this article, and go back to the gym to get minimal results. Fact is, building legs is more than just keeping a proportioned lower body in comparison to your upper body. So, for those not interested in the appearance of bigger quads, hamstrings, and calves, you might still want to pay attention. If you choose not to, you could be doing yourself and your body a serious injustice. Now, are you ready to find out how building legs will help produce a massive upper body?

Compound movements
If you know anything about bodybuilding, you know that compound movements are the foundation to building bigger and stronger muscles. So what compound movements are necessary to build legs? None other than the largest, most effective muscle building workout known to man…..the mighty squat. No matter what you read, where you read it, squats will always be listed as the number one mass building workout, period.” What is the second” you ask, the deadlift, that’s right! Another leg exercise that you should never leave out of your leg routine, ever. So what do these big lower body compound movements have to do with building an upper body? It is simple, although the main focal point of these workouts is to build legs, they are compound exercises that also target some areas of the upper body in a big way.

Increasing GH levels for rapid fat burn
Still not convinced to build legs? What if I told you that building legs would increase GH levels naturally and rapidly? You see, big compound movements not only target the upper body, but they help produce certain hormones (GH) that will turn your body into a fat burning machine, keep you looking and feeling younger, increase strength and endurance, and build muscle mass.

Producing the “mother of all muscle building hormones” – Testosterone
If you weren’t convinced to build legs after the first 2 points, then surely number 3 will seal the deal. Increasing testosterone levels naturally can result is steroid like results without the negative side effects. I mean, this is a hormone that people pay hundreds, maybe thousands of dollars to increase with sketchy pills that label horrible side effects. Not only can you increase your testosterone levels naturally and without negative side effects, but you can do it free of cost. When it comes to building stronger and harder muscles, no other hormone holds a candle to the all mighty testosterone.

Now, Build legs!
By now you should no longer be reading, instead you should be up and on your way to the gym on a mission to build legs. Yes, building a big upper body without working legs is possible. But building a massive upper body at an alarming rate while burning fat, benefiting from increased muscle endurance, and explosive strength gains without working legs is impossible.

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Exercises with Resistance Bands - Home Workout Routine

Exercises with resistance bands are great for those who have limited time, are at home, or have a limited budget. Not only is resistance band training conveniant, but it is also extremely beneficial. Depending on the resistance level you are working with, when you pull against the band, your muscles will work hard to stretch it (the resistance band) out. It's proven to build muscle strength and definition.

Here are a few of my personal favorite exercises with resistance bands:

Check out some other really great exercises with resistance bands:

1. http://www.sport-fitness-advisor.com/resistance-band-exercises.html
2. http://www.sportsinjuryclinic.net/strengthening/resistancebands.php
3.http://www.fitnessmagazine.com/workout/express/5-minute/moves-for-arms-back-legs-butt-shoulders/

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Building Shoulders - Deltoid Exercises

One of the most commonly neglected muscle groups following calves and forearms, definitely have to be the shoulders or deltoids. What most people fail to realize is that building shoulders could very well be the most essential part of building your upper body, period. The reason I say this is, the shoulders or deltoids are used in various types of upper body strength movements. Not to mention, building shoulders makes your waist appear smaller and your upper body look larger. Now you can see how proper deltoid exercises can improve strength and physical appearance.

There are three separate muscle heads that make up the shoulder. In order to build well proportioned shoulders, one must target each deltoid head in their workouts.

What are the three deltoid heads?

-Front deltoid
-Side deltoid
-Rear deltoid

Front deltoid exercises: The front shoulder head is typically the strongest of the three. When it comes to building shoulders, front deltoids should be the focal point. Exercises such as military press and standard shoulder press are ideal when building shoulders due to the compound movements. These two front deltoid exercises are the primary mass builders for the entire muscle group.

Side deltoid exercises: The side deltoid is important for size appearance because it adds width to the shoulders. Although this shoulder head is targeted a little during the shoulder press, it is important to isolate this muscle head in order to maximize results. Generally the side deltoid is targeted with “side laterals”, these can be performed with dumbbells or a cable machine.

Rear deltoid exercises: The rear deltoid is the most overlooked shoulder head of the three but is just as important. Isolating the rear deltoids is crucial when building shoulders, if overlooked, you will develop unproportioned deltoids. This muscle head can be worked by performing rear raises with dumbbells.

Building shoulders – Important or not?
Interested in increasing your bench press and improving your physique drastically? Integrate shoulder isolation routines into your current workout regimen and get a much fuller, wider, and attractive upper body. Not to mention incredible strength gains in very important movements such as the bench press. Because the shoulders are secondary when targeting other muscle groups, isolating the shoulders about once a week should be more than enough.

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How to get bigger buttocks

One of the most common questions I get from my female readers is in regards to “how to get bigger buttocks”. Most are concerned that it may not be possible and others are simply interested in workout suggestions. The truth is, if you are wondering how to get bigger buttocks, it is going to take a little more than butt exercises to give you the booty of your dreams. The good news is, contrary to popular belief, getting bigger buttocks is absolutely possible without putting on pounds of unneeded fat. I am now going to share with you 3 points you must focus on in order to get the plump, round butt you are looking for.

Tip #1 on how to get bigger buttocks – Diet should be the focal point to any program, whether it be losing weight, gaining weight, packing on muscle, or getting a bigger butt. Focus on following a healthy diet and eating every 2-3 hours (6 meals a day) to give yourself a “curvy” look while maintaining a high metabolism. This will in turn make your booty appear larger and give it more shape. Some foods you can should eat in order to get a bigger buttocks include:

Red apples
Lean meats
Whole wheat pasta and bread
Fish
Grapefruit
Nuts
Veggies
Fruits

Tip #2 on how to get bigger buttocks – Weight training is also very important when trying to get a bigger butt. The gluteus maximus (buttocks) is the largest muscle in the body. Although proper diet is most important, you cannot get maximum results without the proper workouts. Some of the workouts you should perform include:

Squats
Leg presses
Lunges
Kickbacks/ hip extensions

Tip #3 on how to get bigger buttocks – Lastly, fitness training is very important when trying to get a bigger butt. I recommend taking part in fitness training about 2-3 days a week. Some activities you should participate in include:

Kick boxing
Aerobics
Jogging
Pilates
Stair stepper
Walking on a treadmill (On an incline)

These are some tips on how to get a bigger butt. If you're serious about getting a bigger booty, make sure you use the tips above. It will help you get a booty that guys will love.

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Build Forearms Fast - Hardgainer's Guide

I just recently decided that I wanted to build forearms. Since most workouts target them, I guess I figured I used them enough throughout the week to skip total forearm workouts. Bad move, while all the muscle groups are getting full stimulation, neglecting them could make it impossible to build forearms. The good thing is, since they are a small muscle and already being used regularly, you won’t have to perform total isolation workouts more than once or twice a week to build forearms.

Not really worried about good looking forearms?

That’s fine; forearms are used for a lot more than just looking good in shirts that cover the biceps. Choosing to build forearms will actually aid in other areas of lifting.

For example: Did you know that having stronger forearms can actually help increase your bench press? Interested in building bigger and stronger forearms now?

Build Forearms Fast
-Barbell wrist curls: Palm up
-Reverse barbell wrist curls: Palm down
-One handed dumbbell wrist curls: Palms up
-One handed reverse dumbbell wrist curls: Palms down
-Reverse barbell wrist curls /behind the back: Palms up

Isolation workouts to build forearms fast
Because forearms are a small muscle and used during most workouts, you won’t have to focus on them for too long. Two to three exercises with four sets each should be enough. To get the entire muscle, make sure to perform one palm up and one palm down exercise.

Sample routines
1. Barbell wrist curls (4x10)
2. One handed reverse dumbbell wrist curls (4x10)

Or

1. Reverse barbell wrist curls/ behind the back (4x10)
2. One handed dumbbell wrist curls (4x10)
3. One handed reverse dumbbell wrist curls (2x10)
4. Barbell wrist curls (2x10)

Super set variations
(Super set to get a great pump)

1. Barbell wrist curls / Reverse barbell wrist curls (4x10)

Or

1. One handed dumbbell wrist curls / one handed reverse dumbbell wrist curls (4x10)

These isolation workout variations or anything similar will be sufficient to build forearms fast. It is a small price to pay for increasing forearm size, strength, and assisting you in other areas of lifting. Once or twice a week, 2-3 different workouts, four sets each, and you are on your way.

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Continuous Growth Through Anabolism

If you found this article in hopes to obtain knowledge on how to get big fast, it is crucial that you are familiar with anabolism. Being in an anabolic state means to be in a state in which your body is growing. Also, it is vital that you understand what it means to be in a catabolic state. Catabolism is the exact opposite of anabolism; in this state, your body is suffering from muscle depletion.. The focal point when trying to put on muscle mass is to avoid catabolism at all cost.. With that being said, are you ready to learn what it takes to put on muscle mass?

Your usable and stored energy are both exhausted from a strenuous workout.. When this occurs, your body is sent to catabolism and your muscle tissue and protein are sarificed in order to make more energy.. Taking in simple carbohydrates directly after your workout is the only way to avoid this catabolic effect.. This will increase insulin levels and push your body back into anabolism.

Following a clean diet with complex carbohydrates and good proteins will allow quality carbs and amino acids in the bloodstream. This will provide the energy and nutrients your body needs in order to repair and grow throughout the day. Keeping a high metabolism and insuring you are fueling your body with the proper amount of nutrients is crucial, you should consume ever 2.5 hours to maximize your workouts.

It is important to eat a small meal before bed in order to keep your body anabolic while its in recovery mode. If you do in fact fail to do so, you will be sent into a catabolic state/starvation mode where your muscle tissue will go to waste.. Now, this does not by any means imply that you should eat a full on meal right before bed.

What should I eat before bed?

1. 25-30 grams of whey protein with milk.

2. Small amount of complex carbs.

3. A tablespoon of peanut butter or flaxseed oil.

The casein in the milk will help slow down the release of the nutrients (including the whey). The complex carbs will adjust the blood sugar. I would recommend a small bowl of oatmeal or slice of wheat/whole grain bread. Last, the natural fats will slow down the digestive process and keep the nutrients in your system longer,

Anabolism, this is how to get big fast. If you can keep an anabolic state and stay away from catabolism, your results will come rapidly. Remember, if you are not anabolic, you are not growing.

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Boxing routine for six pack abs

So today I want to put something fun together for all my readers who are interested in cutting fat. This is a 100 percent original circuit training routine that I created myself after getting bored with all the others. The others usually consisted of different bodyweight exercises such as squats, pushups, etc. This new boxing routine I am going to share is much more fun, it consists of shadow boxing, jumping rope, and other activities you might find more fulfilling.

How to perform the boxing routine:
This boxing routine is performed in a circuit. It will include six different exercises which you will perform for 20 seconds with only 15 seconds of rest in between. Once you have completed the last exercise in the boxing routine, you will rest for one minute and then repeat. The goal is to burn as many calories as you can and increase your physical conditioning by completing the circuit as many times as possible. As your conditioning increases using this boxing routine, you can cut the rest in between exercises down to 10 seconds to challenge yourself further.

All the exercises listed should be performed at a high pace in order to maximize results.

Boxing routine:

Shadow boxing- Dance around and throw punches as if you were in the ring with an opponent. Whether you are a pro boxer, boxer in training, or just someone looking for a fun way to burn fat, this is a great way to burn calories and get that heart rate up.
(Rest 10-15 seconds)

Jump rope- For beginners, jumping rope may be a little difficult to do without tripping over the rope a bit. Feel free to jump rope with an imaginary rope until you feel comfortable enough to jump with a physical rope at a high speed.
(Rest 10-15 seconds)

High Knees- This exercise should be performed at a high pace.
(Rest 10-15 seconds)

Crunches- Focus on performing as many crunches/sit ups as possible in your 20 second window. This will also help in strengthening your core.
(Rest 10-15 seconds)

Bobbing and weaving- Standing in a traditional fight stance with one foot in front planted on the floor and the other behind you on your toes with your knees slightly bent, dip down using just your knees and come up toward the right then repeat and come up toward the left.
(Rest 10-15 seconds)

Bag training- Pound away at the heavy bag with combinations for the last 20 seconds.
(Rest 1 minute)

Repeat

Alternatives:

If you do not have a heavy bag available I recommend adding an extra jump rope session.

The bobbing and weaving section can easily be replaced with a second round of shadow boxing.

The boxing routine for six pack abs:
What makes the boxing routine circuit so beneficial is a number of things. First of all, it can be performed from home with little to no equipment in just about 15 minutes or so. Second, you are using your muscles and unlike long slow pace cardio, you are not burning through your muscle tissue. In fact, you will not only burn fat but you will also put on some solid muscle in the process. There is one way and one way only to get the six pack abs of your dreams, and that is by cutting your overall body fat, period.

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Hardgainer Routine - 3 Day Split to Gain Muscle Mass

If you're searching for a great hardgainer routine for building muscle size, then I've got a great one for you. There are lots of programs around, particularly with the net, that it can be super easy to get baffled about what works, who to listen to, what number of sets to do, how many reps, how long to rest, the list goes on and on. This system has worked magic for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will grow, the 5x5 system will ALWAYS be a proven method to stack on gains like nothing else.

Here is the entire hardgainer routine for building mass you can follow:

Mon/Wed/Fri

1) Heavy Barbell Squats
2) Bench Press
3) T-Bar Rows or Bent Over Barbell Rows
4) Barbell Or Dumbbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls

Get started doing every one of the following workouts 3 days per week, and when you feel the weight getting heavier and tougher to control, you can switch to 2 times a week with 2 to 3 days in-between workouts for more recovery time. These are the backbone of muscle building exercises, and simply because the program looks straightforward does not mean it will be easy, but most importantly, it's going to produce RESULTS.

Stay on this hardgainer routine for two to three months make sure you're continually adding weight and becoming steadily stronger, your muscle mass will follow.

So to recap what we've learned in this Hardgainer Routine, muscle growth can be achieved through proper diet, having the right type of exercise program, and the right mindset!

To learn more about how to bulk up safely, naturally and effectively, visit:

http://www.muscle-building-for-skinny-guys.com/

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

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Cardio on an empty stomach or after breakfast? Fat burn secret revealed!

The question:
Do you burn more fat by performing cardio on an empty stomach?

The argument:
According to most fitness professionals, in order to maximize your workout, you must consume the proper nutrients to fuel your body. Others suggest that cardio on an empty stomach is more beneficial when burning fat.

The reasoning:
Fueling your body before a workout will allow you to get a longer and more intense workout.
When performing cardio on an empty stomach, your body taps into its reserves and allows you to burn through calories stored as fat.

Studies show:
One study showed that cardio on an empty stomach did indeed burn more FAT than cardio after breakfast. That same study argued that those who consumed breakfast were in fact able to run longer and burn more total calories.

Another study showed that those who performed cardio on an empty stomach fatigued about 30 minutes faster than those who consumed breakfast.

The truth about fat burn:
You may have read this far and have already decided that eating before your workout is in fact more beneficial, WRONG!

We are not debating on what burns more total calories, we are debating on which technique burns more fat. You see, those people in the study who ate breakfast and ran for an hour had to run about 45 minutes before they burned through just the calories they consumed that morning. That leaves about 15 minutes of cardio that they actually burned through calories that were stored as fat. On the other hand, those who performed cardio on an empty stomach where burning off calories stored as fat for the entire 30 minutes.

Not so fast!
Now you have probably changed your mind and decided that cardio on an empty stomach is in fact more beneficial, WRONG!

What more “professionals” fail to mention is, when we get up in the morning after 6-10 hours of sleep, our bodies are in a catabolic state. Unless we consume some sort of sugar, our body will continue to sacrifice muscle. The more physical activity we put ourselves through while in the catabolic state, the more muscle we are breaking down.

A simple breakdown of how this works:
There are three places where glycogen can be found in the body. The first place is in the liver, the second place is in the muscles, and the third place is in the blood stream. After a full night of sleep, our glycogen levels are almost completely depleted. Glycogen in the liver is gone, the glycogen in the blood stream is used for energy, and the glycogen in the muscle is almost completely used up. When the glycogen is depleted from the liver, it takes substrates from the muscle in order to create more. This is muscle breakdown or atrophy.

What is the best way to burn fat?
We know that eating a full breakfast/meal before your cardio routine will cause you to workout for a longer period of time before you tap into your calories from stored fats. In most cases, the person performing the cardio will stop before even burning through the calories consumed that morning or continue very little time in the “fat burning” zone.

We also know that although performing cardio on an empty stomach may allow us to burn through a higher level of stored fat, you will be sacrificing muscle at an alarming rate if you choose this technique.

So what approach to cardio is more beneficial when burning fat?
The answer is simply right in the middle. Instead of an entire meal, we should consume something like a piece of fruit (banana, apple, orange, etc) or a low calorie snack that contains sugar in order to raise insulin levels and take you out of that catabolic state immediately. This will also give you some energy and allow you to perform the routine for a longer period of time without having to burn so many calories before tapping into the stored fat.

Circuit training routines for maximum fat loss:

Boxing Routine

Bodyweight cardio

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Inability to Build Muscle - Learn How to Build Quality Muscle Fast in 4 Simple Steps (HardGainer)

Do you honestly believe that you have an inability to build muscle? Well, think again because by following the correct techniques and nutritional habits consistently even the ectomorphic hard gainer can gain muscle fast. In this article we will cover 4 simple steps that have worked for thousands of people like you to give them the physique of their dreams.

- Inability To Build Muscle Tips:

#1) You are what you eat - The only way to pack on solid, quality muscle to your skinny frame is to eat every 2 - 3 hours which will probably equate to 5 - 7 times per day. As your body can only assimilate so much protein and nutrients in one sitting this is the way for you to eat. Aim to consume 20% fats, 40% protein and 40% carbohydrate for your daily intake. Because of convenience its ok to eat over half of your meals as whole foods and the rest can be replacement shakes and bars. Plan your meals and cook the foods in advance as "if you fail to prepare then you prepare to fail."

#2) Workout 3 - 4 times every week - Your inability to build muscle could be that you are over training your body. This is one of the biggest mistakes made in gyms everywhere. You must give your muscle tissue time to rest and recuperate as this is when it grows. Give each muscle group a minimum of 72 hours before you train it again and an ideal way to do this is a split routine. One that's really effective is to do 2 upper body workouts and 2 lower body workouts per week.

#3) Stretching for growth - Did you know that stretching your muscles actually makes them grow faster? I bet half the guys in your gym never take the time to stretch and they wonder why they can't build muscle fast. The winning formula here is to stretch for half the time you take to lift your weights. i.e: if you are training 4 hours per week you must stretch for at least another 2. Take the time to do this and you'll see amazing results.

#4) Quality supplementation - Don't waste your money on cheap supplements as you pay for what you get. Quality supplementation will boost your muscle growth so go for a quality, recognised brand that's been around for at least 5 years. The ones you should never go without are top quality multi vitamin/mineral, powdered protein powder and creatine, and some fish oil capsules. They will give you the daily nutritional requirements for your health, strength, recovery, muscle mass and body composition.

- Inability To Build Muscle Conclusion:

Even for the ectomorphic hard gainer you can follow the guidelines above with discipline and consistency to pack on solid muscle quickly. Also aim to get 7 - 8 hours of sleep every night as muscle tissue repairs itself while you are sleeping.

Building solid, quality muscle fast is easy when you know how.

Get a hot looking strong body. Train, eat, rest and learn here: build muscle fast

http://www.fastmusclebuilding.info

Barry Cross has 30 years experience in bodybuilding/health/fitness/wellness and the weight loss arena.

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Top 5 Focal Points for Massive Gains for Skinny Guys

1. Proper Nutrition
Without proper nutrition you will NEVER put on mass, period. Its takes about 20-24 times your bodyweight in calories in order to pack on pounds. Any less won’t be enough and any more will be too much for our body to break down. To find out exactly how many calories you should consume daily, check out this “weight gain formula”.

It is very important to know how much you are consuming, but more important is WHAT you are consuming. Anyone can consume 4000 calories if you include junk in your diet; the challenge is getting those calories from complex carbohydrates, natural fats, and high quality protein sources.

Here is a list of sources for good calories

carbohydrates
Wheat bread

Wheat pasta
Oatmeal

Whole wheat

Brown rice

Vegetables

Protein

Egg whites

Chicken breast

Tuna

Cottage Cheese

Turkey meat

Beans

Fats

Peanut butter

Olive oil

Avocados

Nuts

2. Progressive overload
If you are not outperforming your last workout session, YOU WILL NOT GROW. The key to continuous muscle growth is simple; make your body work a little harder than last time to make sure you’re putting your muscles through enough strain. An easy way to make sure you are outperforming your last workout is, keep a workout log.

In this log you should record the type of exercise performed, the amount of weight used, the amount of repetitions, volume, and intensity.

The volume is simply the amount of weight used multiplied by the repetitions.

The intensity should be increased by taking shorter breaks between sets than your last workout.

3. Making compound workouts the focal point
Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Using more than one muscle group will allow you to lift heavier and break down more muscle fibers which in turn will help your body produce more “muscle building hormones” such as GH and testosterone. Other great benefits to compound exercises are…

- Allows you to lift heavier and increase strength much faster
- Corrects muscle imbalance
- Increases muscle conditioning
- Time efficiency

Compound exercises

Squats

deadlifts

Bench Press

Bent over rows

Dips

Chin ups/Pull ups

Military press

4. Keeping your body in a growing state

- Keep your body in a anabolic state
- Increase testosterone production
- Produce Growth Hormone naturally

5. Proper rest and recovery
One major point that people fail to understand is that, muscle is not being created while you are in the gym lifting those heavy weights. While you are working out, you are actually just breaking down the muscle. The ONLY WAY for those muscles to repair and grow is to REST.

How many of you are in the gym 5-6 days a week and are frustrated because you are getting zero results?

Our bodies grow the most while we sleep. This is why it is extremely important that you get 8-9 hours of quality sleep every single night. Aside from sleep, our bodies grow on the days we restrain from heavy physical activity. With that being said, take a few days off, there is no reason to be in the gym performing high intensity training more than 4 days a week.

You may also be interested in:

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Truth About Post Workout Nutrition Exposed!

Your post workout shake/meal should consist of:

0.3 x (Your body weight) = Simple carbohydrates in Grams

0.2 x (Your body weight) = Protein in Grams

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Get your FREE copy of "Bony To Brawny"

I am very excited to share that my "Skinny guy's secret to explosive muscle gains revealed" ebook titled "Bony To Brawny" is just about done and will be releasing to the public within the next week or so.

What is "Bony to Brawny" ?

This book is a muscle building program that contains the secret to all my muscle building success with gaining 40+ pounds of solid muscle in less than 6 months. It is the same program that my clients pay hundreds of dollars for and the same program that will take you from bony to brawny and change your life forever.

The book contains:

--Me putting an end to all the bodybuilding lies and misconceptions that we have fallen a victim to.

--A full out nutrition plan specifically targeted to those "hardgainers" or naturally small guys that feel like it is imposable to gain weight.

--The secret to producing steroid like results without any supplements or scary side effects.

--A workout plan that you can follow endlessly without suffering from the dreaded "plateau effect".

--and much much more.

Get your free copy of "Bony to Brawny"

For a very limited time only, I will be giving away FREE copies of my ebook "Bony to Brawny". In order to receive your free copy, all i require is that you email subscribe (at the top left of the page) to this blog. Once the book is released, anyone who has an active subscription to MuscleMonsters will receive a FREE copy of "Bony to Brawny" via email on the day it releases.

*This offer ends immediately following the release date of "Bony to Brawny".

If you have reached this offer after its experation, visit www.BonyToBrawny.com so that you too can be on your way to explosive muscle gains.

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The only supplement a skinny guy needs to gain muscle mass

When it comes to gaining muscle mass the fastest way possible, you have to make sure you are eating enough calories to keep your body in a muscle building state. To help you keep your body anabolic, you only need one supplement to help you gain the muscle mass you want. It's called a protein drink.

Protein drinks are by far the most valuable supplement and the only supplement you really need to take to pack on muscle. You can take other supplements, but protein is the king of supplements.

There are all types of protein supplement drink powders, but as a skinny guy you want to buy the type that has the extra muscle building calories in the mix. These are called muscle gain or weight gain powders. Usually you can find these at your local vitamin shop.

Here's the key when it comes to using protein shakes. Take them before and after workouts. These are the best times to fill your system with protein. The abundance of protein in you system will ensure your muscles are enabled to repair and heal into larger muscle cells. Once you understand this, you will have a major advantage over other skinny guys in the gym.

Here's the big secret to gaining muscle mass quicker. Drink protein shakes everyday to keep your body in an anabolic muscle building state. This is how you slowly get rid of your skinny body.

One last thing. Use your protein supplement as a supplement to your normal protein foods. It's the combination of good protein foods and protein shakes that will give you the best muscle building results.

Skinny Guys who can't build muscle or gain weight no matter how hard you try, download a FREE Muscle Report at my site http://www.skinnyguyworkout.info/

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Active Recovery for Rapid Muscle Growth

Active Recover By Jonathan Soto

If you really want to maximize your results for all the hard work you have been doing, the best thing you can do for your body is to engage in active recovery. Though you are taking a break from the strenuous activity that you would perform in the gym, active recovery is very important to the growth of your muscles and is the point in time where your body will learn to bounce back to performance levels faster. A good active recovery has many benefits that actual rest may not provide at certain points in your routine.

An active recovery is where your body is recovering but you still endure light physical activity. For example, going for a jog around the park or performing yoga. These activities will keep your blood flowing and your muscles active but not encroach on the growing process. Believe it or not your body will actually lower lactate levels more rapidly which will prepare your body for physical activity faster. Some studies have even shown that active recovery methods can even be beneficial mentally.

Some of the benefits of active recovery include:

• Higher power output throughout your workouts
• Faster physiological recovery and reduced stress levels
• Speedy muscle recovery

Not only is it beneficial to perform these light physical activities on days of rest, it is even great to do directly after any high intensity training. Even if you just completed a heavy workout, following it up with some light physical activity will give you all these benefits due to faster blood circulation. Stretching is a good light physical activity that will benefit you after a workout and is great to do when your muscles are warm. Never stretch before your workouts or before your muscles are warm as this can lead to decreased strength during your exercises. Also stretching too much or too hard can be counterproductive so try to keep it gentle.

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Muscle Building Exercises - What You Must Know About Compound Muscle Building Routines

The first thing you have to understand is that muscle building is not easy. It takes time, effort, dedication, and discipline. It's about eating right and getting the correct nutrition so that you stay healthy. But more than that, it's also about getting the right muscle building exercises that will suit your needs to get the body build that you want.

Weightlifting is the most important part of muscle building. But you don't just lift weights randomly or get the next barbell nearest you and start working out. Weightlifting must be done correctly, and this includes your workout, routines, programs, and actual exercises. Make sure that you don't over-train. And to do that, you have to do the most effective muscle routines.

Know the difference between isolation exercises and compound exercises. Isolation exercises focus on only one part of the body. The bicep curl, which requires you to use only your biceps, is an example of isolation exercises. Compound exercises, however, require your body to use more than one muscle and are more effective if you want to have that full body workout.

Four of the biggest and most effective compound exercises are the squats, dead lifts, bench press, and military press. Each of these focus on one muscle but utilize others so that your workout is more complete. Here's a quick description of each of the four compound muscle building routines:

Squats

The squats are your legs' or quadriceps muscles' main workout. When you do a squat, you also work on your lower back, hamstrings, glutes, calves, and abs. You'll need barbells for this workout.

Dead Lift

The dead lift or barbell deadlift works on your lower back, quadriceps, hamstrings, glutes, and calves. Make sure that you perform this properly. An improper deadlift can result in significant back pain and hinder progress.

Bench Press

Do a bench press to really work on your chest. This compound exercise also utilizes the triceps and shoulders during the exercise. This is one of the best chest exercises, incorporating several muscle groups and allowing you to lift more weight than other chest exercises.

Military Press

The last compound exercise is the military press. This exercise mainly works the shoulders, but also works on your triceps. You can perform this exercise behind the neck and work out your shoulders and triceps at the same time.

Make sure that you perform these exercises once a week. You should aim for at least twelve sets for each body part, and eight to ten repetitions for each set. Remember that building muscle isn't easy and that it also requires focus and consistency. Make sure to set a goal so that you know what you plan to accomplish and how much time you will need to reach your goal.

Make a journal of your development--track your progress. When you go to the gym, make these muscle building exercises your main, but not your only, workout. If you are really serious with your muscle building goals, then you're sure to get serious results.

Click the links below to get your free Muscle Building tips and guide.

If you want more information on Muscle Building Exercises, a Free 4 Day Ecourse and a Free Ebook on Muscle Building Exercises, then go Now to http://www.muscle-building-exercises.com/

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