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Home Fitness Equipment You

Home Fitness Equipment You

There are many good reasons you need to be concerned about your physical health and protect yourself from the increasing numbers of cases of heart related diseases, diabetes, and obesity that are a threat to both men and women today.

Home fitness equipment allows you to get in shape in the privacy and convenience of your own home. It brings the gym to your home.

Advantages of exercising with a home fitness equipment are:

o It is fun & it is easy to use

o It improves endurance and overall fitness.

o It lowers cholesterol levels,

o It reduces stress & tension.

For time savings and convenience, there is simply nothing better than having home fitness equipment, so that you can get the workout done and have no excuses for skipping it.The good news is that home fitness equipment is no longer a luxury that only the rich can afford to have at the ready.

As far as the selection of home fitness equipment goes, there are many different kinds of equipment from which to choose.

There are also a number of choices in at home fitness equipment that are designed for whole-body workouts which can also be a good choice for your home gym.

Home fitness equipment includes a large variety of equipment e. g. cardio equipment, strength equipment, abdominal machines, inversion tables, free weights, lifting accessories, boxing gear, exercise balls, yoga products, boxing, cardio kickboxing gear, ankle weights, balance boards, back machines and weightlifting equipment.

When you are looking to buy home fitness equipment one of the most important considerations to make is the amount of available space where the equipment is going to go & the amount of investment you would like to make.

In determining what Home Fitness Equipment to purchase,you need to define your goals and consider the type of exercise machines that can help you reach those goals.

Treadmills and stationary bikes are great examples of the best home fitness equipment that provide the best aerobics workout.

Muscular development is a key element in maintaining the health of the body and should be considered when choosing the best home fitness equipment.

Choices of the best home fitness equipment for muscle development include freestanding weights, dumbbells, and other weight resistance equipment.

Some of the best home fitness equipment to use for your stretching exercises includes resistance bands or tubes, back stretcher, and slant boards.

Exercise

While traditional crunches work only your stomach muscles, ball exercises work your back muscles along with your abdominals, which stretches or elongates your abs.

To lose fat and build cardiovascular endurance, people may need only 20 minutes of aerobic exercise per day.

Get the ultimate in aerobic exercise through Rowing machines. Abdominal exercise equipment will help you sculpt your body. An exercise trampoline will bounce you all the way to fitness.

When the Exercise Equipment is right in front of you, in your living room or bedroom or exercise room, it becomes the motivation. Choose exactly the right weight for lower body exercises.

Pull ups are one of the most intense exercises in the world, and the only equipment they require are pull up bars. Pull up bars let you work out so many muscles with a single exercise.

Stretching exercises focus on the tendons, ligaments, and muscles. Stretching is a warm-up process accomplished prior to your exercise program.

The benefits of a regular exercise schedule, utilizing this equipment, helps in the possibility of weight-loss, strengthening of the heart, an increase in HDL cholesterol (good cholesterol), and an increase in energy levels.

Nutrition

Nutrition is a very important part of any exercise weight training program.

You can reach any health and fitness goal you set for yourself.

Many professional athletes and trainers agree that a great physique and a healthy body are built on 60% nutrition and 40% training.

Cardio

Cardiovascular or aerobics (with oxygen) is an important aspect to a physical exercise regimen and choice of the best home fitness equipment.

A step can be used for cardio activities, such as step aerobics, and also do double-duty as a weight bench.

One of the most complete cardiovascular exercises around has to be rowing. If you want something for cardio work, a step machine may be your best home exercise equipment option.

Your choice can be an elliptical trainer, stationary bike, or any cardio equipment that will not only make your heart healthy but your overall physical as well.

A good cardiovascular workout will elevate your heart rate to about 105 to 112 beats per minute.

Accessories

Now that flexibility is getting more attention as an essential component of a balanced fitness program, various equipment and accessories are being developed to help you stretch better, more efficiently and more comfortably.

When you are purchasing home fitness equipment you might want to explore some of the add-ons and other options like the medicine balls and other accessories or some training books and videos.

You may also like to consider other accessories: Weightlifting gloves, knee wraps, lifting hooks, lifting straps, elbow wraps, weight lifting straps, weight lifting belts, weight lifting bars, spring clips, clamps & collars, gym chalk, weight lifting accessories, Weight Plates & Dumbbells.

Conclusion

1) Home fitness equipment allows you to get in shape in the privacy and convenience of your own home.

2) You need to define your health goals and consider the type of exercise

machines that can help you reach those goals.

3) Some of the most popular items for the home fitness center are: treadmills, elliptical trainers, exercise bicycles, abdominal machines,

free weights, stair climbers and rowing machines.



Source by Pradeep Mahajan

7 Bodyweight Exercises For Extraordinary Strength

7 Bodyweight Exercises For Extraordinary Strength

Listed below are 7 bodyweight exercises that can be done at home to improve strength and endurance.

  1. Bear crawls – Get down on all fours and ‘crawl’ or walk around like a bear. Bear crawl for three to five minutes to work the entire body.You may look silly, but this movement should not be overlooked.
  2. Spiderman Push-ups – One of the harder push-ups. Assume a normal push-up position and as you lower your body to the floor, bring your knee to your elbow.Return to the normal push-up and repeat for the other knee. Repeat this 10 times.
  3. Lunges – Stand with feet close together. With hands on your hips, step forward with one leg into a deep lunge, whilst keeping the other leg straight. Push yourself back up and repeat with the other leg.
  4. 1 leg Squat – One of the best leg exercise that you can do with your bodyweight. This will make you become more stable and challenge your leg strength, endurance, balance and agility.In a standing position, raise one leg out as straight as possible in front of you, and squat down on one leg until your thigh touches your calf. Thereafter, return to the starting position on the same leg. For extra balance, hold your arms straight out.

    For beginners, try to get your thighs parallel to the floor. And as your strength increase, get down as low as possible.

  5. Squats – In a standing position, squat down until your thighs touches your calf. It may sound easy, but try to doing this 100 times!
  6. Opposite Elbow Touch – In a push up position, bend one arm at the elbow to a 90 degree position and touch the opposite arm. Return to the original position and repeat for the other arm.
  7. Handstand Push-ups – Try this against a wall and get into a handstand against the wall with your legs straight up.Whilst looking forward in a handstand position, lower yourself to the floor and when your head touches the floor, push yourself back up to the starting position. Try doing this 5 times, and if you find it difficult initially, try to hold in a handstand position for 60 seconds.

The above bodyweight exercises are great for both women and men.

To mix it up more, try a combination of upper and lower bodyweight exercises without rest. That is, 10 ‘Spiderman Push-ups’ reps followed immediately with 10 ‘1 leg squat’ on each leg. Rest for 60 seconds and repeat.

Do this you will build strength and burn fat fast.

Source by Jason Oh

Physique Zero – The Ultimate Bodyweight Workout For Building Muscle!

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Performance Engine Building

Performance Engine Building





Source by Brandon Larsen

Erectile Dysfunction and Nutrition – How Vitamins Can Help Boost Sexual Performance

Erectile Dysfunction and Nutrition – How Vitamins Can Help Boost Sexual Performance

Erectile Dysfunction does not have to be a life-long sentence. There are numerous ways to improve performance, and one way is to make sure you have a healthy diet. Eating the right foods will ensure you get the correct nutrients for optimum health. However if you have a busy lifestyle, and can’t always eat nutritious meals, you can always boost your diet with vitamin supplements, which can help to increase sexual desire, and combat erectile dysfunction. Here is the run-down on Vitamins A to E, and how each of these can benefit you.

Vitamin A. This is a fat-soluble vitamin that plays essential roles in reproduction. You can get vitamin A by eating sweet potato, carrots, kale, mango, turnips, spinach, romaine lettuce, papaya, red bell pepper, and broccoli.

Vitamin B. B vitamins are a group of water soluble vitamins that are essential for the proper functioning of almost every process in the body, including providing energy, regulating hormones, maintain a healthy nervous system, regulation of cholesterol and triglyceride levels, and relieving stress and anxiety. Although it is possible to get supplements containing all the necessary B vitamins, the best source of the necessary B vitamins is through a balanced diet of meat, seafood, nuts, seeds, grains, fruit and vegetables.

Each specific B vitamin is responsible for specific functions, and the main ones are covered below.

B1-Thiamine. B1 is essential for maintaining a healthy nervous system, and for the functioning of important enzymes that help the body convert food into fuel. It is considered an anti-stress vitamin because it assists the immune system, and improves the body’s ability to endure stressful conditions.

Food sources of B1 include brown rice, peanuts, peas, sea vegetables like dulse flakes and kelp, wheat germ, rice bran and most whole grains

B2-Roboflavin. B2 aids in the metabolism of carbohydrates, fats and proteins. It is involved in adrenal gland function, and in the production and regulation of certain hormones. Its role in maintaining an energy supply for the body is crucial, as it helps convert carbohydrates into adenosine triphosphate (ATP), a compound needed to store energy in muscles. Vitamin B2 also promotes skin, muscle, nerve, heart and eye health, production of red blood cells and antibodies, and absorption or activation of iron, folic acid and Vitamins B1, B3 and B6. Vitamin

B2 is found mainly in meat, fish, eggs, vegetables, dairy foods and grain products.

B3-Niacin. Niacin plays an essential role in the manufacture of enzymes, which aid in the metabolism of fats and protein to provide cells with energy. It is also essential for the synthesis of various hormones in the body, including the sex hormones, and helps regulate your digestive and nervous system, Niacin is also effective in improving circulation and reducing cholesterol levels in the blood.

The best dietary sources of vitamin B3 are found in beets, brewer’s yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. Bread and cereals are usually fortified with niacin. In addition, foods that contain tryptophan, an amino acid the body coverts into niacin, include poultry, red meat, eggs, and dairy products.

B5-Pantothenic Acid. B5 plays an important role in sexual function. When taken with a supplement called choline, it helps the body produce more of a substance called acetylcholine (also known as Ach). ACh is the neurotransmitter in the brain that transmits sexual signals down the spinal cord and into the nerves that serve the penis. These signals trigger the body’s production of nitric oxide, which is essential for the dilation of blood vessels in the penis, allowing the penis to become engorged with blood. Studies have confirmed that with too little ACh, sexual activity decreases.

The best sources of B5 are yeast, liver, and eggs. Other good sources are peanuts, mushrooms, split peas, soya beans and soya bean flour.

B6-Pyridoxine. Vitamin B6 is needed for the synthesis of neurotransmitters such as serotonin and dopamine. It also helps moderate the level of homocysteine, an amino acid normally found in your blood. There is evidence that elevated homocysteine levels increases the risk of heart disease and stroke.

Excellent sources of vitamin B6 include spinach, bell peppers, and turnip greens. Very good food sources of vitamin B6 include garlic, tuna, cauliflower, mustard greens, banana, celery, cabbage, crimini mushrooms, asparagus, broccoli, kale, collard greens, Brussels sprouts, cod and chard.

Vitamin C. Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and can contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Some excellent sources of vitamin C are oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries, and pineapple are also rich sources of vitamin C

Vitamin E. Vitamin E is a fat-soluble vitamin which helps protects vitamin A and essential fatty acids from oxidation in the body. Studies have shown that Vitamin E reduces the risk of coronary artery disease by limiting the oxidation of LDL-cholesterol.

Vitamin E has also been called the “sex vitamin,” as it plays an important role in the production of sex hormones, protecting them from oxidation and degradation. It has a protective effect on sperm cell membranes, and can also aid in improving sperm motility.

Excellent sources of vitamin E include mustard greens, turnip greens, chard, and sunflower seeds. Other good sources include almonds, spinach, collard greens, parsley, kale, papaya, olives, bell pepper, brussels sprouts, kiwifruit, tomato, blueberries, and broccoli.



Source by Norman Freed

The Difference Between Supplements and Diet Pills

The Difference Between Supplements and Diet Pills

What is the difference between supplements and diet pills? It’s true that they are very alike; that’s probably why many people think that they are even the same thing! But, the benefits of each are distinct enough to be categorized as separate aids to dieting. The thing that remains the same for both of them is that they each contribute to the effectiveness of your weight loss, but differ in functionality (why they are taken).

Let’s begin explaining the difference between supplements and diet pills by describing what a supplement is and what it’s for. Supplements can be taken as a liquid (mixed in with a beverage), a capsule (to be swallowed as a pill) or a powder. The reason you would take a supplement is to boost a particular vitamin or mineral in your body that is deficient, and to support your body with certain things it needs to function, that your body may not be producing enough of naturally. For instance, let’s look at the most common vitamin calcium. The natural properties of this vitamin specialize in muscle growth. Now, if you find that you exercise very often, but fail to see much change in your muscle size, it is possible that your body suffers from slight calcium deficiency. In this case, you would take a calcium supplement to make up for your lower calcium levels. Doing so will boost the calcium in your body to its proper levels, helping you to get more out of your workouts and begin to see muscle growth at a faster rate. For another example, I’ll suggest potassium (the mineral that holds the number 3 spot of importance and amount in your body). The sole function of potassium is to regulate digestion and is what is burned to extract energy from the food you eat by converting certain elements. A situation where the need of a potassium supplement would arise can be found if you easily get fatigued when exercising. Taking a potassium supplement on its own however will not give you energy, it only helps deliver more energy to you when you eat something like a… what’s a good snack when exercising… a granola bar. When you take a break to get a bit of energy from your granola bar, you will find that little snack gives you much more to go on with the aid of a potassium supplement.

After those two examples of supplements, let’s move on to explaining what a diet pill is so you can easily see the difference between supplements and diet pills. Diet pills (as well as supplements) are completely safe to take, and utilize natural elements to trigger certain responses in your body. The effects of taking a diet pill are much more practical and can be easily felt, rather than the subtle ‘boosters’ that supplements are. Still, both are important and vital to an effective and healthy weight loss. The different effects of a diet pill are many, where almost any weight loss aid you need can be found in a different diet pill. For example, if you are dieting and are at a point where you cannot eat anything or are allowed to eat very little, just as there’s always ‘an app for that’, there is a diet pill for that. You can find appetite suppressant diet pills that simply relieve you of that stinging emptiness in your stomach so that you can pass through those hungry nights without so much as a belly grumble. It essentially tricks your body into thinking that you have just had a full meal by providing all the right vitamins and minerals to your body that it asks for when hungry. It costs you next to no calories, but don’t tell your stomach that. You may have heard about this other popular diet pill, one that increases your fat-burning capabilities when exercising.

There are many different supplements and diet pills out there that you can find that will tailor to your personal needs while you lose weight. Remember that they are safe to take, and only make your difficult task of losing weight more bearable. Once again, supplements are vitamin and mineral boosters, and diet pills provide more practical effects on your body to aid in losing weight. So now that you are aware of the difference between supplements and diet pills, you can use your new awareness to benefit from these great tools that help you lose weight faster and more easily than ever!



Source by Justin T Gadsby

Before You Try the TRX Workout

Before You Try the TRX Workout

On the off chance that the weight room is about as well known to you as a space station, TRX will be your new quality preparing closest companion. TRX makes different muscles of your own body to get solid. Yet, before you make the plunge, Crunch wellness director Mitch Rice separates the rudiments of this powerful workout rather than hammering weights Schwarzenegger-style, you’ll be pushing and pulling your way through a wellness schedule that is really fun. Come perceive how it functions!

Say farewell to barbells.

They’re cumbersome, difficult to move, and you won’t miss them.

Exercise centers are progressively offering these classes as a component of an extensive work out schedule. And (genuine insider tip) Crunch rec centers offer complimentary TRX classes-you simply need to inquire!

Come arranged for a test.

This may not be the ideal opportunity for short shorts or comfortable sweats. You ought to wear lightweight, non limiting, breathable TRX workout plan gear. Additionally, make a point to bring a towel and a lot of water in light of the fact that these body weight exercises will provoke you not at all like anything you’ve ever done some time recently.

You can begin at any level.

There’s space for stars and novices in this exercise. Another advantage of utilizing the TRX is that training can without much of a stretch be advanced or relapsed relying upon an individual’s capacities. On the off chance that you don’t have extraordinary parity, you can begin with a wide base of backing with two feet on the floor. As you get more grounded and your solidness enhances, you can work your way up to utilizing only a solitary leg.

Just do it. Spiderman workout

You’re not going to be dangling around, but rather you may feel a tiny bit like Spiderman. The TRX Suspension Trainer has made considerable progress since its parachute model planned by previous Navy SEAL Randy Hetrick. The new model is lightweight, versatile, and can dangle from an entryway mount, divider mount, or a mechanical S-Frame. Each TRX dangles from a primary carabiner that backings two six-foot straps with handles and foot supports on the closures. There are likewise cam clasps and change tabs to protract and abbreviate the straps on both sides.

The moves you’ll do in this TRX workout plan for beginners will likely be natural.

In any case, in the event that you have a cool mentor, they can likewise have magnificent names. Some understood resistance preparing workouts can be performed on the TRX, similar to push-ups, pull-ups, squats, jumps, and pushes. My most loved exercise is known as the New Kids on the Block. This is essentially a squat with a solitary arm line and 180 degree pivot. Begin with your feet shoulder width separated confronting the grapple point and one hand fussing the handle to the side of your mid-section with your shoulder withdrew. Twist both knees, broadening the arm holding the handle and dropping your butt down to the floor. Pivot from the hips going after the floor with your inverse hand. Drive through your heels, pulling from your arm holding the TRX. Complete the revolution and tap your inverse hand to the straps as high as would be prudent. NKOTB works your abdominal area, lower body, and your center. In the event that you truly need to push it, complete three arrangements of 15 reps on every side as quick as would be prudent.



Source by Alex Mario

3 Essential Factors In Muscle Building For Beginners

3 Essential Factors In Muscle Building For Beginners

Muscle building for beginners is an ideal regimen if you’re a skinny guy who wants to gain weight and muscle mass. Or if you’re a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights. Do some bodyweight exercises. It’ll bring big results for your weight loss goals and in maintaining your muscles. If you’re serious about weight training, look for a gym with more complete types of equipment such as a bench, a squat rack, barbells, and enough space where you can do chin-ups, pull-ups, and dips. You’ll want to gain functional muscle strength and size, and in this case, you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Don’t waste any more time doing isolated muscle workouts using weight machines. You need to work not only specific muscles but more importantly, your stabilizer muscles. Do barbell squats instead. It’s a compound exercise that works every muscle in your physique. Exercise using dumbbells and barbells and avoid using machines.

What about your diet? It depends on your current built. If you’re skinny, your diet will comprise 90% of the muscle-building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for weight gaining diet? First off, eat lots of whatever food. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find delish, such as milk, pasta, rice, pizza, chicken, protein shakes, milkshakes, and so on. You’ll gain sufficient amounts of weight via this eating technique. Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef, and eggs. Eating lots of healthy food is kinder to your insides, and it’s better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

Rest in muscle building is as expedient as eating and working out. Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building muscles because it conditions your body to build slow and small muscles. You can, for example, spend 3 days a week in the gym, but know that your muscles get built when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can. Consider these 3 important factors in muscle building for beginners.

Source by Walter H Menuet

Looking For The Best Muscle Building Programs?

Looking For The Best Muscle Building Programs?

When bodybuilders go online or to magazines for information, they are easily overwhelmed with advertisements and recommendations for different bodybuilding programs. It is very confusing, even for experienced bodybuilders. Which are the best muscle building programs? How can you tell which one would be the best for your unique needs? Actually, there are some notable characteristics that are good indications of how good a program really is. If you know how to recognize them, you can easily filter out the scams from the best muscle gaining programs. Read on to find out how to recognize these characteristics.

Finding Muscle Building Programs that Work

The first thing you should do when trying to determine if a particular offering is for one of the best muscle gaining programs, is find out a little about the person who is promoting the program. What does he look like? Is he a bodybuilder? See if there is a picture of the program’s creator in the advertisement. If not, forget about it right away. If the program’s creator can’t stand up to a good look, the program probably doesn’t work. Of course, if there is a picture or a man who looks like a skinny scarecrow, that would be another indication that the program is a scam. The second consideration should be the experience of the program’s creator. Is he a recognized bodybuilder? If so, can you verify that his body was developed through exercise and not by using drugs? Steroids and other such supplements are not the safe and prudent way to build up your body. They are, in fact, a great way to ruin it.

Characteristics of the Best Muscle Building Programs

Look at the outline of the program itself. How is it structured? What does it focus upon? One of the most important components of the best muscle building programs is proper diet. Does the program offer meal plans and nutritional information? Does the program have concise and easily understood workout plans and routines? Is each exercise clearly described with step by step instructions? Does it have a good flow? A good program must start with the basics and move gradually toward the advanced routines. Each routine or exercise must be clearly defined as to what to expect, how long to work at each exercise, and how often to train. Make sure that the program starts at a level for beginners, and progresses smoothly to the advanced levels.

Working with Your Own Muscle Building Program

If you can find a muscle building program that answers all of the above questions and addresses all of the concerns discussed above, you may have found the best muscle gaining programs for you. Once you select a program, you will be investing a lot of time, energy, and perhaps money in the effort to build a great body. It’s critically important that you spend the time to investigate so that you will be sure that the program that you enter upon is the best muscle building program available, and will be able to move you toward your body building goals.



Source by Jack A Bush

Muscle Building Supplement Tips

Muscle Building Supplement Tips

Navigating through the jungle of muscle building supplements is a confusing journey. There are just too many of them, and all of them promise massive results and are backed by science. Unfortunately this hype falls short of reality. This ‘back to reality’ article and tips helps you to avoid wasting time and money on supplements. So take a few minutes to read it.

Trust only placebo-controlled studies

The fact that most laypeople don’t know that it’s possible to create a study to ‘prove’ almost anything. With clever study design and ‘massaging’ the data a biased researchers can create a study to support almost any bodybuilding supplement. This is the reason why 99% of advertised supplements are backed by ‘science’.

When researching supplements place your trust only on placebo-controlled, and preferably blinded, studies. Only these studies can provide reliable information you can take to the bank. Other kinds of studies are indicative but cannot exclude the effect of placebo and other factors.

Even with such studies you can find outliers. It’s possible that one properly done study shows different results than another equally well done study. These studies are known as outliers and do not reflect the reality. To get over this problem scientists conduct several identical studies. If the results are replicated in several studies then we can say with a fair amount of certainty that they are reliable.

Is the supplement banned or illegal?

Professional sporting regulatory bodies have banned several muscle building supplements, among them prohormones. Many such supplements are also illegal.

If the supplement is banned or illegal what can you say of its safety? Most likely such supplements can cause serious harm. So consider if gaining those few extra pounds is really worth risking lifelong consequences (such as man boobs!). You are into muscle building to improve your life – not to ruin it.

Remember your vitamins

Sometimes it feels like muscle building supplements are only about three things: protein, protein and protein. It’s true that protein supplements are important in muscle gain, but they are not the be-all-end-all.

Your body also requires vitamins and minerals. Most muscle builders tend to forget these, but the fact is that you need vitamins, minerals and nutrients to assimilate and utilize the protein you eat.

So next time you are shopping for muscle building supplements check out the multivitamin and -mineral section also.

Now that you are done with these simple muscle building supplement tips, I hope you have a more critical view on supplementation. To avoid wasting money trust only information coming from reliable scientific studies, and these are placebo-controlled studies with successful replications by other researchers. And to avoid ruining your life take only supplements that are both legal and allowed by professional sporting regulatory bodies. And while you are taking those supplements remember that protein loves company, and it needs the tender, loving care from vitamins and minerals to really shine your muscles.



Source by Seppo Puusa

The Physique Formula Review – Is This Muscle Building Workout a Scam?

The Physique Formula Review – Is This Muscle Building Workout a Scam?

There are thousands of programs and guides on the internet that claim to help you build more muscle quickly, but are they all good? Having tried many of them, I have found that most of them are completely useless and a waste of money and my time to implement their strategies. But is The Physique Formula by Jimmy Smith another one of these useless muscle building workout programs?

After purchasing and using the strategies inside The Physique Formula for a few weeks, I am glad that I have seen a lot of positive changes in my body. Jimmy Smith’s techniques are certainly effective if you want to build up the muscles in your body.

What Are The Key Aspects That You Will Learn In The Physique Formula?

1. Period of Workout and Rest for Maximum Results

The Physique Formula emphasizes this aspect as one of the key areas that will determine whether one builds up muscle successfully or remains thin forever no matter how much working out he does. Since exercises would cause your body muscles to form small tears when your workout with weights, you would need to allow just enough time for it to rest and repair to grow the muscles. This explains the importance of sufficient rest, and Jimmy will teach you how to get the right amount of rest to start muscle building fast.

However, you must also ensure that your resting time is not too little or you might risk injuring your muscles.

2. Having the Right Diet

By eating the right foods recommended in The Physique Formula that includes less saturated fats, more lean proteins and smaller portions of carbohydrates for every meal, my body is putting on lean muscle faster than I have ever experienced before. You will also discover why stuffing yourself with food and protein all the time does not necessarily help you build muscle, but may push you further and further away from your goals.



Source by Edgardo Townsend

11 Fun And Perky Tips For Staying Motivated In Your Muscle Building Routine

11 Fun And Perky Tips For Staying Motivated In Your Muscle Building Routine

Anyone who has embarked on a muscle building workout routine can attest to the fact that is is demanding, both physically and emotionally. The energy expended on each exercise requires a high degree of both focus and intensity. As you go about your daily workouts, it is normal to experience fluctuations in your motivation levels. One day you may feel physically strong and emotionally prepared, while on other days it feels difficult just to walk through the front door of the gym.

While such ups and downs are a normal part of your fitness journey, if you find that you are struggling with your motivation levels the majority of the time, it is important to do something to interrupt this trend before skipping workouts becomes a seemingly normal and accepted behavior pattern. A regular, consistent workout schedule is a must for success, and consistency will only be maintained if you stay motivated. So lets take a look at some important things that you can do to sustain motivation to show up and work hard from week to week. Consider putting several of the tips discussed below into place to enhance your own personal workout routine.

Motivation Keys That Work:

  1. Get a workout buddy. While working out alone has its benefits, especially if you prefer solitude and quiet focus, finding someone to train with who takes training seriously and who shares some of the same goals in common with you is a great way to stay motivated. Find someone who you know will push you to keep going on those days when you feel like going easy on yourself.
  2. Keep a training progress journal. By recording your sets, reps, and the amount of weight you are lifting with each exercise you have an ongoing history of your workouts that you can refer to often to check your progress over time. Such an approach to your workouts will help you follow an organized and orderly pathway toward your muscle building goals. Keeping an ongoing history of your workouts on paper allows you see where you have been, and will keep your organized and motivated to keep progressing toward where you want to go.
  3. Set daily goals. Use some of the information from your training journal to plan out each of your workouts. By going into the gym each day with a specific goal that you want to accomplish, you inject a greater sense of purpose into your workout than simply going through the motions of the routine with a “whatever happens, happens” sort of mindset.
  4. Add variety to your routine. Many top athletes, bodybuilders, and powerlifters utilize this strategy to keep their workouts fresh, fuel motivation, and stay on the trajectory to achieving their personal fitness goals. When workouts become too routine, you run the risk of getting into the proverbial workout “rut” and hitting a plateau in your the progression of your muscle and strength gains, which is a quick way to deflate motivation. The solution is to “mix it up.” Try experimenting with new exercises often for the different muscle groups. This will work your muscles from a variety of angles, and will keep them from getting overly used to the same motions repeated over and over.
  5. Try more advanced workout techniques. As part of enlisting variety in your routine, try occasionally blitzing your muscles with super sets, drop sets, or pyramid sets to fully challenge the body. These techniques may not be appropriate for every workout, but when used occasionally for pre-planned high intensity training sessions, they are extremely effective.
  6. Read literature on effective workout techniques. Educating the mind is a powerful motivational tool. As you read about muscle building routines that other athletes are successfully using, it can inspire you to set new goals and try new approaches in your training. It also instills a strong sense of confidence and a winning, “can-do” mindset. Nothing speaks like success, and if you are reading on a regular basis about others who are achieving their goals, it will help to program your mind to believe that it is possible to achieve your own goals.
  7. Plan your workouts for the same time each day. Structured routine is an important key to motivation. It may not sound exciting, bit when you have the same time set aside each day for your workouts, you are less inclined to ask yourself “if” you are going to work out today because you already know “when” you are going to work out today.
  8. Enlist a personal trainer. Finding the right personal trainer is often well worth the financial sacrifice. When you know you have a gym date with the trainer, you will be inclined to show up and work hard 100% of the time. Think of it as an opportunity to draw upon the wisdom and experience of someone who can help you achieve your goals.
  9. Have a good collection of workout music. The motivational power of music that inspires you cannot be underestimated, It can often keep you going through a grueling workout.
  10. Maintain a long-term perspective toward meeting your training goals. As has been commonly stated, “Rome wasn’t built in a day.” Adopting the mindset that you are committed to fitness as a lifelong journey will help you to stay the course.
  11. Finally, and most importantly… don’t overtrain. Get your rest. Burnout from staying in the gym for endless hours day in and day out has derailed many a workout plan. Proper rest will help you to avoid burnout, so take your days off from training, and don’t feel guilty about it.

The Bottom Line:

Using these tips as a tool to help you stay motivated in your muscle building routine can prove very effective over the long term. The important thing is to find what works for you and stay with it. What motivates one person may not be as motivating to another, so try experimenting with these different techniques and approaches, and put into practice the strategies that will support your own success.



Source by Walter H Menuet

Are You Overweight? Know If You Are Fit Or Fat by Calculating Your Body Mass Index (BMI)

Are You Overweight? Know If You Are Fit Or Fat by Calculating Your Body Mass Index (BMI)

Body Mass Index, popularly known as BMI, is a way of calculating the fitness (or fatness!) ratio of the body. It has a simple formula, by which we can know our BMI quotient, and determine our present state of fitness. BMI figure is determined depending on the height and weight of a person.

Body Mass Index (BMI) = (Weight in Kilo grams) / (Height in Meters)²

or,

Body Mass Index (BMI) = (Weight in Pounds * 703) / (Height in Inches)²

For example, if your weight is 60 kilo gram, and your height is 1.5 meters, than your BMI will be : (60) / (1.5) ² = 26.66. Similarly, if you want to calculate your weight in pounds, then you can convert kilograms into pounds (1 Kg = Appx. 2.20 pounds), and meters in inches (1 meter = 39.37 inches), and calculate your BMI. The resulting figure will obviously be the same!

The BMI figure thus obtained in indicative of our present status of body weight, and it can be compared with help of the following chart:

• BMI less than 18.5 means that your body is Underweight.

• If BMI is between 18.5 to 24.9 means that your body has Normal weight.

• BMI is between 25-29.9 means that your body is Overweight.

• And, if BMI is equal to or greater than 30, it means that you Are Obese

So the person in the above example has a BMI of 26.66, which means that he is slightly overweight, and needs to burn some fats.

Although there are various theories, and debate on what exactly is an ideal eight for a body, BMI is still an effective indicative method, if not the exact one, to determine where do you presently stand in terms of weight, and how much fats you need to loss or gain, as the case may be!



Source by Robin Verma

Home Exercises to Lose Weight Quickly – 5 Tips

Home Exercises to Lose Weight Quickly – 5 Tips

Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.

Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a “good” kind of weight and you should aim to build more muscle in order to help keep body fat at bay.

Here are 5 tips for exercises – both aerobic and strength training – you can do at home to lose weight quickly.

Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.

Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.

Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.

Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.

An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.



Source by Jed C. Jones Ph.D.

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