Advanced Workout and Nutrition Program

The following article is meant for advanced body builders who have been regularly working out for the past one year. The plans and advices put forward in this article are just suggestions. Feel free to make changes and substitute new exercises. An organized set of advanced workout program along with advanced nutritional supplements, pretty much guarantees your success.

Advanced workout program

Before starting with your advance workout program, please bear in mind the following points.

Always warm up before you start trainingDo the work outs slowly and work your way up.Set your goals taking into consideration your abilities.Increase the intensity, duration and reps whenever possible.Start slow, don't overload yourself with weights.Divide your workout program and schedule.Include proper rest period for your muscles.

The advance workout program that follows is just a sample work selected randomly from a list of thousands. Workouts vary from person to person and from trainer to trainer.

Monday -chest

For the following exercises, do three sets of 10 to 12 reps. try to finish your workout routine within 60 to 70 min.Exercises include -Dumbbell flys, dumbbell press, incline press, incline flys, hip push-ups.Do 20 min of cardio, which can include jogging, treadmill or cycling.

Tuesday -lats

Finish your workout in 80 to 90 min and include 20 min of cardio.Exercises include-Weight pull ups, dumbbell rows, narrow grip pull ups, bend over rows, alternating grip pull ups.

Wednesday - legs

Finish your workout in 70 to 80 min and include 20 min of cardio.Exercises include-Lunges, stiff leg dead lifts, hanging leg curls, weight calf raises, skateboard squats.

Thursday - shoulders

Complete your workout within 80 to 90 min, include 20 min of cardio.Exercises include-front raise, side race, alternating dumbbell press, shrugs, rotation both inner and outer.

Friday - arms

Complete your workout program in 80 to 90 min, include 20 min of cardio.Exercises include- Hammer curls, reverse curls, dumbbell curls, chair dips, dumbbell press, preacher curls, and skull crushers.

Saturday and Sunday

Give your body the much-needed rest.You can however do 20 min of cardio on these days.

For an advanced body builder, half of the work is done in the gym and the rest is through nutrition. During advance workout session you stretch and break your muscle fibers causing damage. For these muscle fibers to recover and grow bigger, diet rich in proteins is a must. Your diet should include 1 gram or more proteins per pound, and not more than 15 cal per pound per day. Here are some pointers that will help you with your diet.

Eat lots of fresh vegetables, whole grains, legumes, nuts, beans, and meat.Avoid sugar, alcohol, fatty food, fast food, salty food, and starchy food.Drink plenty of water.Divide your meals and space them 4 hourly.Supplement your diet with protein powder.Remember to load your bloodstream with proteins, pre-and post-workout.Protein preferred for Pre-and post-workout is whey.Protein (casein) should be taken before sleep and after getting up in the morning.

The two keywords for success are hard work and proper diet. Once you start feeling comfortable with your workout program and your nutrition schedule, don't break the rhythm. Workout routinely and success will be yours.

Until the next article "Be Your Best"

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Break Through Your Weight Training Plateau With These Tips

Every bodybuilder that has continued lifting weight for a long enough period of time has experienced a "plateau" - a point where your gains in strength and size seem to completely stop. This occurs even when following nutrition, supplementation and workout routines perfectly. It is one of the most frustrating things about being a bodybuilder. And there are only two options when reaching a plateau: blast through it or give up.

If this is your first plateau, chances are it's time to increase your training intensity. Just doing three sets of 15 reps isn't going to be enough for your body any more. You've already taken your muscles to one limit, now blast through to the next. There are several methods for increasing the intensity of your weight lifting. We've outlined a few of them below.

Take a Break from the Gym

If you've reached a plateau, the first thing you should do is...rest. Studies have shown that weight lifters do not lose a significant amount of muscular strength or size if they stop working out for up to two weeks. Just avoid the gym for one week. You should stay motivated by reading bodybuilding articles on the internet or in magazines, and planning out your new workout schedule. After a week off, you could find that you have more energy because you allowed all your muscles to completely recover.

Also, sleep is very important to your body for recovery, especially if you lift weights. Make sure you are getting at least 7 hours of sleep each night. Just an extra one to two hours a night can make a huge difference in your gains as a weight lifter.

Change your Workout Schedule

If you are currently working out three days per week, increase your trips to the gym to four days per week. If you already go four times, now go five times (if you already go five times, consider going less - maybe you're going too often).

If you're currently exercising different body parts on different days, consider changing the days you do each body part. If you usually do chest and triceps on Monday, try doing them on Tuesday. If you are currently going three days each week, and do different body parts on different days, you will have to reorganize your workouts anyway. Below is an example four day body split routine:

Monday: Back and BicepsTuesday: Chest and tricepsThursday: Thighs and CalvesFriday: Abs and shoulders

Change Each Exercise
First, before adding any more intensity to each exercise, be sure that you are performing each exercise with excellent form. If you are jerking or swinging the weight, simply paying attention to keeping your form strict may be the change you need to start your muscles growing again.

One idea for increasing the intensity is doing what's called a "burn set". Let's use the biceps curl as an example. If you usually use a 50-pound barbell, and you can do 12 reps in each set, as soon as you reach failure on that 12th rep, immediately put that barbell down and grab a 25-pound barbell and crank out as many reps as you can. You'll then see why it's call a "burn set". Throwing this type of crazy pump after a standard set will certainly shock your muscles.

Reaching a bodybuilding plateau can be one of the most frustrating aspects of weight lifting. But you can get through it; you just have to push on through. As long as you don't give up, you won't be disappointed in the results.

"Until the next article "Be Your Best"

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Machines Versus Free Weights

Machines can be used as a learning ground, a smart device to teach you the proper execution of a particular exercise. The only disadvantage is that the rest of the body just sites there and waits for you to finish and move on to the next body part. You will make gains depending on how well rounded your workout is and how rapidly you move from one machine to the next, as well as the weight load you are using.

By using free weights, you enlist most of the body to assist you in the lifting and lowering of weight with most exercise. You have to recruit other muscles to help you lift the load for a single muscle group. Open and closed-chain exercises are what we are talking about here.

Open-chain exercise is just that, an open link of a chain, singular and unattached to the rest of the link system. This is what weight machines will offer. You sit on the machine and extend your legs against the weight affecting the quadriceps only, or you site on another machine and press against the bar that will exhaust only the shoulders. The key here is "only." These muscles are working alone.

Closed -chain exercise closes that link and promotes the chain to work as a unit, with each link working collectively to carry the load. Therefore, the same muscles that were described above using free weights would require doing a squat. The squat involves holding the weight and stabilizing the body by contracting the middle of the body; as you perform the squat, the entire lower body (butt, hamstrings, abs, lower back, and the quads) benefits, not just the quads. You are getting more work done in less time.

It's important to remember the mind body connection. If you're weightlifting using proper form yet you're not feeling the tension in the correct muscle groups, stop, take a breath, and refocus.

Don't worry about the weight you're trying to move, but rather focus on the movement itself. This is where lifting gloves like ProGrips can be important. The less you worry about holding or gripping the weight, the more you can connect your body and mind.

Give your body and your brain something to do together. You body will always look for the easiest way to perform (execute) an exercise. Your brain will help the body obtain the maximum benefits by developing your sense of postural balance and building stronger muscles.

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Body's Natural Body Building Supplements

Right now, the athletes, bodybuilders and health enthusiasts are more aware of the supplements that are healthy and unhealthy. They know that using of steroids as muscle mass grower is prohibited. They prefer healthy foods and hard work in order to achieve their most aimed body, which are stronger, leaner and well-formed muscles.

These supplements contain nutrients that are good for building muscles. These types of supplements are better because they not treated with chemicals that may cause harm to your body later on.

Some of the natural bodybuilding supplements are:

Protein - it is important in our cell in the body. Protein is used for making and repairing the damaged tissues due to intense activities. It is also a building block of cartilages, skin, bones and blood. Protein is a macronutrient that means a huge amount is needed in the body daily. High amount of protein intake daily is necessary because the body cannot store protein unlike fats and carbohydrates. When the body needs protein, the only way to intervene with it is to take enough protein. Good quantity of protein will more likely shed off your fats while feeling full because protein are the most time consuming during digestion process. The good sources of protein are brown rice, meats, eggs, nuts, legumes, and tofu.

Carnitine - is produced by the liver and kidneys. Their main purpose is the transportation of fats in the cell for the metabolism of fats, the product would be energy. This energy will help the bodybuilder to prolong the training because there is enough energy supplementation. It helps you to decrease fats and at the same time gain muscles. Red meats, asparagus, poultry, avocados and peanuts are some foods rich in carnitine.

Glutamine- works as a natural bodybuilding supplements by maintaining the muscle mass by preventing the muscle from breaking down, prevent infections by boosting the immune system, maintains cell volume and hydration, it the most needed nutrient for intestines because it maintains the structural integrity of the colon. It also helps in recovering from a draining workout and stress of the body builder. The good source of glutamine includes beef, chicken, fish, dairy products and legumes.

Creatine - are found in tunas, salmon and red meats. The foods rich in protein are more likely rich in creatine as well. This is a very good natural bodybuilding supplements because it produces an extra energy for workouts, decreases the feeling of having fatigue and promote gaining of muscle weight.

Food is the primary source of having a good and healthy body. Although there are times that, the food we eat cannot sustain the energy needed by the body during workout that is why it is recommended that you, as a bodybuilder, will take natural bodybuilding supplements.

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Interval Training to Build Muscle and Lose Fat

Interval training or High Intensity Training (HIT) Is a way to lose fat and build muscle at the same time.

Many people are concerned that if they pursue a workout program like this they will build too much muscle and look like a body builder, though some will want this look.

By using Interval Training you can build muscle and you will look more shaped and well toned. So even if you gain some weight from building muscle you will improve the look of your body and have more energy from the increase in your metabolism. Increasing your metabolism is the key to lose fat and keep it off.

So get the fear of building muscle out of your mind and instead realize that building muscle is an important key increasing your metabolism and to lose fat even if you do not want to get bulked up like a body builder.

So what kind workouts should you do to lose fat and increase your metabolism?

That's where Interval training or High Intensity Training come in. The best part is that it can be done anywhere and requires no equipment except a towel. This is a dirty little secret the fitness industry doesn't want you to know.

Interval training is doing a set 8 to 10 different exercises for you whole body in 20 or 30 minutes total time. You will do each exercise at the highest intensity possible for 30 seconds and then rest for about 15 seconds and then resume the high intensity part again until you have completed that exercise. You will rest again and the go on to the next exercise.

This will recharge you enough to be able to push hard again in the next intense interval. With this system you will not be continuously counting the minutes that you have to chug along at the same boring pace but moving from a period of intense training looking forward to the next break so that you can rest for the next intense interval. This will make your workout more beneficial to you but it will seem to go by faster for you.

Remember each exercise will take only about two or three minutes at the most to complete and you will rest and go on to the next one until you have completed all of the exercises in the workout program.

This type of exercise is great because it is over fast and will not slow down your metabolism like the grinding pounding cardio of running, or biking will do. You won't look like an emaciated marathon runner either.

The best part is that you are exercising your whole body not just your legs or your upper body like many traditional flat lose weight workouts. This will Burn fat, and build muscle in all the right places.

But remember that no matter how good your workouts are they will do you no good if you do not do them consistently. You must do your workouts at least 3 to 4 times per week to achieve your goals. I know this is much easier said than done. But there are some tricks that can make working out much easier.

You must have a fat loss workout that you can do at home. There will always be times when you cannot go to a gym. Just by eliminating your drive time to the gym you'll be saving a lot of the time so you can work out at home.

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Men's Workouts That Show You How to Get a Six Pack

So you are trying to find out how to get a six pack. Not any six pack but a great looking one. The obvious answer would be to select the best men's workouts that will accomplish this for you.

But how do you create a workout schedule and exercise plan that will show you how to build muscle?

The abs are one of the hardest muscle groups to turn fat into muscle. You will need an exercise plan that will carve Rock-Hard ABS.

You will also need motivation, dedication, good nutrition and, cardio. You

will need a workout schedule to accomplish your goal.

You will want to do resistance training three days a week and cardio two days a week with 2 days to rest your muscles.

Here are four mens workouts you can do.

Weight WorkoutHome workoutCable workoutOffice workout

The weight workout can be done at home or the gym with a combination of barbells or dumbbells. You can perform the barbell and dumbbell and exercises together on the same day or split them up between two days. Do ten repetitions of each exercise.

Some of the exercises are extended-crunches, twist-reaches, front-bends, standing-trunk-twists, arm-swings, side-bends, arm-drags and weighted-crunches. Do ten repetitions of each exercise.

This and the cable workout are the hardest workouts so you may only want to do one or the other each week.

The home workout. You can do these without any weights and even do them while watching TV in your living room.

They include the following exercises Standing crunches, standard crunches, rear kicks, leg twists, jack knives, double leg raises and standard sit ups. Do ten repetitions of each exercise.

The cable workout is probably for the gym as you may not have the equipment at home.

These exercises include leg-pulls, front crunches, straight arm pull downs, elbow to knee crunches, side bends, cross pull downs and, kneeling rear leg raises. Do ten repetitions of each exercise.

The office workout can be done in your office chair without breaking a sweat. They are meant to be done by flexing your muscles in your chair for a quick workout and could be done once a day during days one through five.

They are cross leg pull downs, flat footed press downs, alternate leg press downs, raised leg press downs, leg pull ins and, alternate knee tucks. Do ten repetitions of each exercise.

Cardio workouts. Do 30 minutes of cardio, a fast paced walk at 3.5 to 4.0 mph, lightly jog faster than walking, swimming, ride a bike or, any preferred cardio machine you want to use just be sure to vary your cardio routine.

Vary your workout schedule by using some sort of resistance training on days one, three and, five with cardio on days two and four, and rest on days six and seven,

This plan with good nutrition will put you on a path that will show you how to get a six pack. Follow this men' workout schedule and you will succeed.

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5 Easy Rules on How to Build Muscle Fast Naturally

Plenty of you could have seen numerous muscle development instructions, reviews and discussions, though you still remain baffled and struggle to acquire an attractive physique quickly. You have tested out numerous exercise plans, and have burned right through your pockets, still, none showed results. And so, you're merely through them all and it looks like acquiring that muscled and great figure is probably just some fantasy. Nevertheless do not stop trying; we're intending to change your mental outlook on how to get started properly. In this short article, we will provide you with distinct and uncomplicated information on how to build muscle fast naturally.

Rule #1: Never Overwork Your Body
Plenty of folks are very capable of gaining a good physique. Some even achieve this effortlessly. However, when your innate gene structure fails to enable a quick alteration, and improvement, due to weight lifting, then there is certainly no requirement for you to replicate those enormous and intensive courses that promises to undertake results right away. Your body system really demands time to help you adjust to this type of stress. It would be advisable to condition your muscles first. The key reason conditioning is relevant is mainly because these muscles are, at present, flimsy and frail- and would likely be damaged quickly. Thus, it would be much better to establish a superior, and firm, base to begin with- so that you can veer away from injuring your muscles even further.

Rule #2: Permit Regular Advancement within Your Exercise Regimen.
One more warranted rule to consider, regarding how to build muscle fast naturally, will be to execute a regular, and a progressive form of workout routine. Though it may be suggested to never overwork your muscles, it's really crucial not to allow your entire system to become overly lax either. As an alternative, on every occasion, you need to start a different procedure. You should steadily enhance the frequency, and degree of intensity, within your workout exercises.

In reality, if you need to continuously boost muscle proportion consistently, you must give your entire body a new, and improved stimulus. As time passes, if completed correctly, your muscle tissues will definitely rebuild itself- according to the certain amount of stress in which they are being exposed under. However, when your muscles have already grown accustomed with the weight training it is subjected to, it will no longer improve and bolster further. Hence, your muscles will reach its saturation point and stay dormant. Therefore, you ought to increase the exercise routine, as necessary, in order for your muscles to readjust according to a certain degree of stress. As a result, improved muscle size density, along with vitality, will be achieved.

Rule #3: Continue to Keep a Record to Monitor Your Progress
This could appear quite pointless; however, attempting to keep a routine journal will allow you to keep track of how well you are going along with your planned workout routine, and thus tracking your progress, or lack thereof for that matter. It assists to ascertain all those sections which need further improvement. By doing this, it is possible to organize your training. You will be able to map out holes in your workout, and alter it into a more efficiently designed routine, and therefore assuring ideal effects.

Rule #4: Ingest More and Eat only Healthy Foods
If perhaps you're that determined to gain muscle mass quickly, in that case, you're quite likely to burn fats. To make certain that your system will surely have the adequate energy to last throughout your planned day-to-day activities in creating well toned muscles, it's always best to consume more of those high-quality diet meals, and less of the junk foods.

Make a plan for your diet program and create certainty that it contains food with a lot of protein, since this is very important in able to construct a well-toned body. Varieties of superb sources, of essential proteins, are: legumes, chicken breast, nuts, lean meat and fish. Likewise, be certain that the food you consume contains the proper quantities of dietary fat and carbohydrates to help you increase your stamina.

Keep away from oil-soaked dishes, since it will surely generate unhealthy fat storage in the body, and will result in several ailments. Oatmeal, brown-grain rice, pasta, fish oil and nuts, are just a few of the amazing types of meal sources that happens to be both vibrant and satisfying. Above all, these food groups provide nourishment to keep you going throughout those intensive exercise routine and workouts.

Rule #5: Perform an Overall Training Routine
Last and definitely not the least, building muscles fast, and naturally, will require you to commit yourself to an entire system of exercise routine. The perfect strategy to make it happen is to execute compound workout routines since they usually target a multitude of muscle groups as contrary to isolation exercises that aims to strengthen only one muscle group. By doing this, with additional muscular tissues getting built up, your progress will be noticeably swifter. The three composite exercise routines that are primarily needed to perform every single workout are: squats, bench presses and dead-lifts.

Keeping in mind these 5 Rules, and committing yourself to your training, assures you that you will get the result you are aiming for, and that is to gain a tremendous amount of bulk in your muscles- in the least amount of time possible. Follow the rules and pointers provided for you here in this article, and you will have that desired muscle mass, and perfectly chiseled body, in no time!

These tips guarantee results as you seek to gain additional knowledge on how to build muscle fast. Questions will cease as you find the answers to satisfy every bit of inquiry. Realize these tips and commit to a new you. now! See awesome and realistic results on how to build muscle fast naturally.

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