5 Must Know Tips to Build Muscle and Get in Shape!

If you want to lose weight and get in shape to show off those Rock Hard Abs, here's the first thing you need to know...

You are going to have to get into the Gym and start lifting weights! Unfortunately there is no other way that you can build muscle and lose fat at the same time. Lifting weights means lifting for all muscle groups - not just your arms and pecs. Too many guys go nuts on the bench press and totally neglect their legs. Believe me, women notice! And they will laugh at your chicken legs.

But that's not the only reason to include your legs in weekly workouts...

You see, your legs are one of your largest muscle groups. Whenever you do a leg workout, you use a lot of calories. Plus, since muscle burns more calories at rest as compared to fat, every bit of muscle you keep (or add) just stokes your metabolism.

Now with that out of the way, here are my Top 5 Tips to get you started with weights...

1: Start light.

If you haven't lifted weights lately, then you don't want to jump right in since you're likely to get injured. Your best bet is to start with weights that you can easily lift 15 to 20 times. Use these weights for two weeks just so your body gets used to lifting. You will feel muscle soreness for the first week or so, but this will pass. Just stick at it and work through the soreness. I found that walking for my 20 minute cardio does a great job. It gets the blood flowing and reduces the soreness.

2: Do 8-12 reps per set.

After two weeks, you can start lifting heavy. That means using weights that you can comfortably lift 8-12 times before failure. You will probably want to do a couple of warm-up sets first, then three working sets after that.

3: Leave your ego at the door.

Forget about what everyone else is lifting. Forget about the bench pressing contests.

Just focus on lifting 8-12 reps using good form. If you start "swinging" the weights, your weights are too heavy. You will find a natural progression of lifting heavier weights as the weeks roll on. Your muscles become stronger and you will have more stamina.

4: Choose a balanced routine.

I suggest you lift three times per week, alternating between an upper and lower body workout. Do two to three exercises per body part, three sets per exercise, 8-12 reps per set. Be sure to do the "big" lifts each week, including: bench press, deadlifts, squats, rows, shoulder press and leg press.

5: Rest.

Your muscles grow when you're resting, not when you're in the gym. Make sure you get enough sleep each night to give your body the time it needs to recover.

To find out more about my Top Tips, go to my website here and you will learn how to lose weight and get in shape now.

5 Tips to Gaining Good Weight and Muscle for Men..!!

1. Rest!

When you lift weights, your muscle fibers are being torn and broken down. The body builds muscle when you are asleep: resting! This is why it is so important to get a full eight hours of sleep every night. Besides, if you don't rest your body, do you really think it is going to be ready for the next workout? Lack of sleep will not only prevent muscle gain, it will negatively impact your performance and cause fatigue.

2. Eat Frequent, Lean Proteins and Whole Carbohydrates

It takes about 3,000 calories to construct one pound of muscle tissue. It is also common sense that the more you eat, the more weight you will gain. However, the fuels you put in your body determine whether you will gain muscle mass or fat. Try to stick to lean proteins such as chicken breast, turkey, or egg whites. A good rule of thumb is to take in about 1 gram of protein for each pound of your current weight. As for carbohydrates, try to stick to whole grains, which slow the release of insulin. This makes it less likely that your meal will be converted into fat.

3. Use Free Weights

We've all seen the expensive machines on television. Do they work? Maybe over time, but not as efficiently as free weights. Dumbbells force your body to not only lift the weight up, but to balance it in three different planes simultaneously. You work far more muscle groups when opposing muscles are forced to counteract each other. An exercise machine simply guides your lift along a track, eliminating the need to balance the weight. Worse yet, that track may not be the natural movement path that your body would otherwise take. Unnatural movement can also result in injuries, so try to stick to free weights.

4. Do Fewer Reps and Add More Weight

Muscle grows most efficiently when you lower the amount of reps and use a weight that is challenging to lift at that number of reps. The optimum number of reps is five to seven. If you can do more than seven reps, you should consider adding more weight to each set until it becomes a challenge. For short, intense movements like those required in weight lifting, the muscle uses "fast twitch" muscle fibers. Coincidentally (or not), fast twitch muscle fibers are also responsible for muscle build-up and strength. When you do short, quick reps, you work those fast twitch fibers and will see gains much quicker.

5. Limit Cardio Activity

Your only cardio activity should be a brief (five minutes) warm-up before your workout session. The reason for this is that your body needs calories to build muscle. If you use those calories to go for a long run, they are not going to be there when you need them for bulk. However, if you find yourself gaining muscle and fat, consider doing 20-30 minutes of cardio three times per week. If you do this, it is crucial that you increase your caloric intake by the amount burned during cardio.

Effective Bodybuilding Workout Tips For Massive Arms

As long as you have the right information and temperament, getting bigger arms is not such a great challenge. With some effective bodybuilding workouts, you can successfully achieve your goal of having bigger arms. It is important that you incorporate some expert advice into your daily exercise regimen as soon as possible. There is no miraculous way to get highly defined arms. You have to work hard to achieve that.

Read on to learn about effective bodybuilding workout routines outlined by experts for speedier results:

1. Make some additions to your daily bodybuilding workout routine. A few good exercises can help you a great deal are compound exercises. Compound exercises or "super-sets" as its known in the bodybuilding world, are doing two separate exercises together that focus on the same muscle group. A good compound movement for biceps is to do barbell curls together with dumbbell curls or one of my favorite super sets is to do either dumbbell or barbell curls with a side or lateral cable curl. You can mix it up from week to week to decide what combination you like the best.

2. If you have gone slow on bodybuilding workouts until now, it is now time to raise the bar. You can increase the intensity of your bodybuilding workout routine to achieve better results in a shorter time span. Every day, go to the gym with just one goal in your mind - making your muscles grow and adapt to more pressure. One of the easiest ways to do this is to increase the total weight you lift in the gym. Just make sure you don't overdo it. Another good way is to reduce the gap between multiple bodybuilding sets. When you rest for fewer minutes, you are pressurizing your body for a more intense workout. Make sure that all bodybuilding workouts in the gym are progressive. Race against yourself everyday in the gym and try to beat all your past records.

3. Over training won't help much. Therefore, try not to over-train any part of your body in any way. Excessive arm work can cause strain. In order to achieve the best possible muscle stimulation, you need to go for an ideal workout strategy. Just remember the goal is muscle soreness, not muscle pain.

4. Pay attention to your triceps. Your triceps make up most of your arm. Therefore, it's important that your bodybuilding workouts include dips and bench presses (close grip) to stimulate the triceps. The size as well as tone of the muscle will start improving as you start doing triceps push downs and bench presses. You don't have to be delicate with your triceps. Every time you come to the gym, try to hit these muscles harder.

Always focus on the quality of exercises. Effective bodybuilding workouts are never about 'quantity.' Make sure you are getting proper rest between your workouts. Lack of rest can ruin your chances of having strong and well-shaped arms so shoot for 7-8 hours of sleep to allow your muscle to grow. Good luck and ill see you in the weight room.