Yoga Made Easy - Using Body Toning Exercises to Reduce Stress

When people think of yoga they often think of a form of meditation that is used to relieve stress and lessen anxiety. The slow movement of the exercises and the deep breathing used are relaxing and meditative. The practice of yoga is often used as physical and mental therapy because of the benefits in both of these areas of life. It can be practiced by anyone, regardless of age, fitness level, or health.

However, practicing yoga isn't just a way to reduce stress. The postures are body toning exercises that have the added benefit of helping reduce stress.

The postures of yoga exercises are what create the physical change in you. By practicing yoga you can increase your strength and flexibility, improve your stamina, and boost your energy. And by practicing yoga regularly, just as any body toning exercise, you lose weight and gain muscle tone. Some yoga poses even help improve metabolism, making it easier to burn calories. Some additional physical benefits of yoga include cardiovascular efficiency, improved balance, improved dexterity, and increased breath-holding time.

"Yoga" means "union," and the practice of yoga seeks to strengthen the union between mind, body, and spirit. This union is achieved through postures (the yoga positions), proper breathing, and meditation. These three aspects combine to bring your mind, body, and spirit into balance, which improves overall health.

To many, the emotional benefits of yoga are just as important as the physical benefits. In fact, the emotional and mental benefits of the body toning exercises are the reason many begin practicing yoga in the first place. In the body toning exercises of yoga breathing and meditation are important, which have a calming effect on the mind, bringing a sense of mental and emotional balance. The meditation allows you to mentally work through sources of stress to be able to overcome the feeling, or to put it out of your mind during the exercises to feel relief during the yoga.

The body toning exercises used in the practice of yoga are beneficial not only for the physical body by improving muscle tone, increasing flexibility, and helping you lose weight, but yoga is also beneficial to your mental and emotional well being. The deep breathing and meditation used in yoga relieve stress, and improve overall mental and emotional health. So whether you practice yoga for the body toning exercises or for the mental and emotional benefits, it is a form of exercise that can appeal to anyone.

Brian Jenkins is a nutrition expert and writer and assists clients with healthy weight loss regiments, including body toning exercises.

Total Body Toning Exercises

There are many exercise programs that would help you achieve total fitness and develop a well-defined, toned, and healthy body. Total body toning exercises is a great way to start your exercise program if you are serious about getting that beautiful, sexy and well-defined body shape you are always dreaming of!

Here are five reasons why total body toning exercises is highly desirable.

Reason No. 1: Saves Time

Anyone engaging in total body toning exercises would mean savings in terms of time spent. If you were to work on different muscle groups at a time you would be required to spend more time on one particular exercise. With total body toning exercises, you would be leveraging your time for maximum results.

Reason No. 2: Maximum Energy Expenditure

Maximum energy expenditure can be obtained by working on two or more muscle groups at one time. This would allow for a more rapid weight loss and fat burning power as more of those stored calories are turned into energy.

Reason No. 3: Total Body Toning

When you perform repetitious exercises that work on several muscle groups simultaneously, this is the best way to tone up the whole body. You are not putting stress on a particular part of your body and you are utilizing the whole system to enable you to release maximum energy by synergistically getting those muscles to work together.

Reason No. 4: Increase Fitness Level

No one can deny that total body toning exercises would significantly increase your fitness level as the whole body is working together to perform those movements. This is another great advantage of this repetitious, rigorous exercise.

Reason No. 5: Stronger Heart

You would undoubtedly develop a stronger heart and better cardiovascular health by performing those total body-toning exercises.

Total body toning exercises are good solutions for those looking to develop healthy, trimmed and attractive bodies. While you are busy developing those toned muscles, just remember to observe all safety precautions and do not overdo on any of your muscle group or you may sustain injury. It is always good to talk to your practitioner before you start your exercise program. A thorough health checkup would let you know if you are at risk of developing injuries from these exercises. They are demanding, but the payoffs can be rewarding.

As a final note, make it a habit to drink plenty of fresh water to replenish the lost energy through these vigorous workout sessions.

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Bodybuilding, Cheating With Your Weight Lifting Program

Most people who are into bodybuilding, upon hearing the word 'cheating' immediately begin to think of their diet. That is not the cheating we are referring to with this article however, we're talking about your workout routine.

There is a whole training concept based on what's known in the bodybuilding world as 'cheating'. While most weight lifting programs will recommend that you move through a full range of motion, this techniques requires you to disobey that law. Surprisingly enough, disobeying in this case, may be just what your body needs right now to get your progress moving forwards and help you finally build muscle.

Here's what you need to know.

Half Reps

One way to cheat with your weight lifting is to do half reps. Some individuals find that this really kicks their training up a notch and helps them plough through a plateau when they experience one. What they will do is perform their usual set, using a full range of motion, then once fatigued, perform half reps (usually the second half of the concentric portion - so for example, the last half of a bicep curl.) This allows them to get a little extra muscle pump in there and push their body past the point of comfort.

Half reps are not designed to give you huge strength gains, but what they will do is really get you feeling 'big' and help motivate you to continue with your workouts. Additionally, they might just help make a heavier weight feel slightly easier once you actually get to the point of lifting it full out in the normal manner.

Lifting Past Your Limit

The second way you can cheat on your weight lifting program is by using a heavier weight than you can handle. This approach, however, NEEDS to be done with a spotter otherwise you will place yourself at a high risk for injury.

With this approach, you will once again get your body used to lifting a weight that is out of its comfort zone and as such, get it to start reacting and showing results. As you go on with this method of lifting, try to use the spotter less and less until you are completely comfortable lifting it all on your own.

It is important to note though that even with this technique, you still do need to be maintaining proper form. The spotter is there to help you so that you don't need to adjust your body and move out of alignment in order to lift the weight (basically use improper form). The moment you move out of proper form, you should stop, rest and then try again afterwards.

So next time your results in the gym are stagnating slightly, consider cheating with your lifting by using one of these two approaches. This isn't something you want to consistently base your workouts around, but is something that can help you push past a tough time when it seems like regardless of what you are doing, you just can't get progress.

Learn [http://www.muscleadvantageplan.com] more principles to follow to help you build muscle.

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Power Packed Weight Lifting Workout Anyone Can Use

Everybody wants to be a star with beautiful women on each arm. One way to achieve that is to look as best as you possibly can with what you have. If you are not naturally blessed with a gladiator body, that's OK, most people aren't. What you will need is determination and motivation; a strong tolerance for pain won't hurt either-- no pun intended.

How does one build bigger muscle? When people exercise, the strain they put on their body put tears in their muscles. As your body rests, these tears are repaired and restored to be more developed to handle the added stress put upon it-hence the bigger and stronger muscles that grow when you begin your training. Here is a power packed weight lifting workout that will help you achieve that body you've always wanted.

Always begin with warm up before you exercise. Depending on your weight goal, you can do around 10 to 30 minutes of aerobic exercise and then stretching. Warm ups are vital to increase your body temperature and get your blood flowing to your heart, lungs and muscles. Stretching optimizes your muscles for the physical exertion it is about to endure so practice stretching especially between your sets.

There are many machines and exercises that you can do when you're training. What is important is that you carefully plan the frequency of your training, fully working the muscle groups exercised that day and determining the correct sets/reps and weights you will be using.

Start with two to three sets of lower weights and higher repetitions of 12. Choose the weight according to the load that will tire out your target muscle on the twelfth repetition. Start with a light weight and experiment on your subsequent sessions what works best for you. If you are aiming to build bigger muscle, the rest in between sets should be around 60 to 90 seconds.

Most experienced trainers suggest an average of two to four days of training, each day concentrating on certain muscle groups. You can split between your upper and lower body or on muscle groups that work together. Also remember that you need to train first the larger muscles (upper legs, lower back) before the medium (chest, upper back, biceps, triceps, shoulders) and smaller (calves, forearms, midsection) to ensure maximum productivity in your workout sessions.

Here are some exercises you can use:

Legs: squats, front squats, leg press, lunges

Chest: barbell bench press, incline bench press, decline bench press

Back: deadlifts, lat pull downs, T-bar rows

Shoulders: military press (standing and sitting), dumbbell rear felt flyes

Arms: close-grip bench press, dips, barbell curls

Stomach: crunches, leg raises

Do not forget to take plenty of fluids during your workout session and give yourself enough time to cool down by stretching thoroughly after training. If you feel unusual pain in your joints and muscles that is not soreness, have it checked by a therapist immediately. Your weight lifting workout is set; all you need to do now is-do them. Enjoy!

Emmanuel Palmer has studied many ways on how to build bigger muscle. Get the right Weight Lifting Workout and be on your way to a great body today.

Have Fun Weight Lifting With These Great Tips

How often do we attempt to do something and never really get started or do it for a short period of time and then quit. How do we change this pattern? It mostly lies in getting the right information and that's why with great tips, weight lifting can be fun.

Weight lifting is not only about building a Mr. or Ms. America body which is something few of us will ever achieve unless it becomes a compulsion. Most of us just want to be fit and trim, not feel like we're not able to cover up enough when we go to the beach. We have all heard of the typical American diet and the statistics like the increasing obesity rate. We know that it is not always as easy as calories in, calories out and the rest gets stored (fat). Regular exercise is one of the ways that we can gain control of our fitness levels and if we can adopt a regular regimen we will be well on the way to having the body we want.

Most of us have heard of the workout one day rest the next philosophy and there is a great deal of merit to that. This can mean 3 or 4 workout days a week, not always schedule friendly with our hectic lifestyles. The truth is that we can get significant strength and fitness gains if we can commit to working out 2 times a week. This will allow us to ease into a muscle building routine and find what is going to work best for us.

The next consideration is what type of results we are looking for. Do we want to tone and trim or build and bulk? For tone and trim we want to do lower weights and higher repetitions. This would be 2 or 3 sets of 15-20 repetitions with enough weight that we are fatiguing the muscles with each set. For build and bulk we want to do higher weights with lower repetitions. This means 2 sets of 8-12 repetitions using enough weight that the final repetition is about all that we can handle.

The first and one of the most important considerations is to warm up properly. This is best done by doing 10-15 minutes of cardio, either some apparatus designed for that purpose (stationary bike, stair stepper etc.) or simply jogging in place. This gets the blood moving through the body and reduces the possibility of injury.

There are some important points to consider while performing the exercises. Each repetition should be slow and controlled, taking 4-6 seconds to complete. Focus on using only the muscles that are being isolated by the exercises, if we "cheat" by bending our back or twisting our body we diminish the gains. Wait about a minute between sets of an exercise and 1-2 minutes between different exercises.

Last and of equal importance is to find a good program to follow. With great tips, weight lifting will be a rewarding experience that will last a lifetime.

There is no reason you should be embarrassed about your body. If you're ready to read more about how a whole body strength training routine can help you obtain your ideal body I invite you to visit my blog to read how I am doing and to download this free e-book, The Insane Muscle Gain Report. The perfect start to building your perfect body.

How Do We Really Build Muscle Weight Lifting?

The obvious answer of course is to lift heavy weights and be an animal in the gym. The more correct answer to build muscle weight lifting is to do the right workout routines for each of us individually and to give our bodies the proper nutrients to achieve this purpose.

It is not as easy as utilizing the powdered weight gainers that are available in health food stores and gyms, although they are a consideration and used properly can be of great benefit. It all starts with an understanding of how we supply our bodies with the nutrients, and subsequent energy that the nutrients produce, to optimize any workout routine that we choose to follow.

Let's start by understanding the primary energy source that we provide to our bodies. This is, of course, carbohydrates. The difference is that unlike the standard dietary recommendation that 60 percent of our daily intake of food should be carbohydrates, for serious weightlifters 40 to 50 percent is better. The carbohydrates should be good quality, preferably organic, fruits and vegetables in as close to their natural state as possible. This means raw or lightly steamed as the first choice. Starches, grains such as wheat, rice, and oats are also carbohydrates and as such play a role in nutrition. They should be more closely monitored as they break down more quickly in the body and whatever isn't used is stored.

The next and in many ways the most important consideration to build muscle weight lifting is protein. As body builders it is important to provide our bodies with 30 percent of our daily caloric intake from protein. Proteins can provide energy to the body if needed; the primary purpose of protein is to be broken down into the essential amino acids that our body uses for repair and growth. Without these amino acids, the best workout programs available would be for naught. Lean meats and fish are the best sources of protein with shakes of whey and vegetable proteins as goods ways to ensure an adequate intake of protein.

Last and certainly not least is a good daily intake of fats. Our body uses fats, in the form of essential fatty acids, to protect our brains and most of our nerves, and is in the membranes of every cell in our body. About 20 percent of our daily caloric intake should be from good quality fat sources such as extra virgin coconut oil, fish oils, extra virgin olive oil, seeds and nuts.

Is Weight Lifting Without a Workout Partner the Secret to Building Muscle Mass?

Bodybuilding is a pursuit that demands substantial weight lifting discipline and dedication, and many feel that having a partner with similar goals can improve mental focus and enhance the effectiveness of each weight lifting workout. This theory is true for many, but there are also some who actually find that solo weight lifting workouts provide an environment for enhanced dedication and consistency when compared with relying upon a weight lifting workout partner. Surprisingly to many, there are those who feel that weight lifting partners actually hinder long term results, and are able to achieve far superior fat loss or muscle building progress alone, without the benefit of a weight lifting partner.

Despite certain weight lifters experiencing a desire to train with the help of a friend, locating an individual who has a comparable daily schedule and who adopts a desire to attend on the agreed upon day and time each week can prove difficult. Even when finding a potential candidate, we all seem to experience agenda conflicts regardless of how well intentioned we may be, and two seemingly compatible weight lifters are likely to find themselves at odds. Also, many weight lifters have their own individual weight lifting time preference, with some feeling more energized in the morning hours, prior to starting their work day, and others feeling far more motivated for an intense weight lifting session during afternoon or evening hours. This difference in preference naturally makes finding another weight lifter with an identical frame of mind cumbersome.

In addition to the potential for scheduling conflicts, similar goals are required, meaning that a weight lifter who wishes to produce substantial muscle growth cannot comfortably weight train with one who seeks fat loss and tone, as the two will often perform different routines. Although both could train at the same time, because their workouts may be significantly different, motivating one another without wasting substantial time switching between various weights becomes difficult, and soon, the two will find that they experience far greater focus and intensity when training alone.

Even if both weight lifters have the exact same muscle building and fat loss goals, the amount of weight used in each exercise will likely differ, sometimes dramatically, and the two bodybuilding partners will feel as if they are swapping free weights on the bars more often than they are actually training for muscle growth, leading to excessive workout length. Weight lifting workout sessions can become mentally grueling when distractions begin to monopolize gym time, and making dramatic workout weight changes each set due to differing strength levels is a quick way for any weight lifter to become disgruntled with the time spent on each weight lifting session.

Another roadblock towards finding the ideal weight lifting partner is workout pacing, as some wish to quickly complete a weight lifting workout session seemingly at the speed of light, while others feel far more comfortable with longer rest periods. This will create a substantial pacing conflict, and considering that disciplined weight training is sufficiently difficult to endure when all environmental variables are perfect, just imagine when a weight lifting partner decides that he or she wishes to execute a workout at a speed which you find offensive! In such a scenario, the weight lifting workout will become unnecessarily stressful, and the two partners will try to find a way to relinquish the obligation to train together in order to preserve sanity.

Lastly, regardless of how committed two workout partners may be towards achieving muscle building or body fat reduction, the chances are extremely high that idle chatter will infiltrate weight training sets, extending rest time, and the workout itself, far beyond what is necessary. Amazingly, two weight lifting partners can discuss a topic between sets and allow a time period that seemingly feels insignificant to reach several minutes, and the lengthy weight lifting workouts that result are known for draining all motivation and desire to train.

I personally am one who has always performed my weight lifting workout sessions alone, and have found this to be the most potent method, but during the rare times I have trained together with either one partner or a group, I cannot recall any weight lifter ever asking to train with me for a second time, and those particular workout sessions with partners were, for me, significantly less intense than my normal weight lifting workout sessions, when I am training alone, without any obstacles, at my own pace, with music I enjoy, and without unnecessary discussions that extend workout length beyond mentally sustainable levels.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle gain without supplements or drugs. He also owns FatVanish.com, teaching exactly how to burn fat without supplements.

Hit The Weights For Body Building

Who can benefit from weight training? Absolutely everyone! That is no exaggeration. More and more people, including males and females, are realizing that in order to permanently reshape your body you need to train with weights.

Basically, weight lifting is all about staying fit and healthy, albeit with those six-pack abs.

Lifting weights can boost your body system and can be used as an alternative therapy. The human body is flexible, muscle size tends to increase when in use or the body may lose the muscle mass, when they are rarely used. The immediate effect on the body is that it gains weight by an increase in fat accumulation over lean muscle mass. This muscular mass can be easily gained by proper exercise regime. If you need to lose fat, resistance training is the key ingredient to losing the fat and keeping it off.

For athletic activities and physical well-being, a toned body with lean muscle power is essential. It also slows your aging to a considerable limit. You look good with a good posture and muscular look. These weights get rid of undue body fat, leaving you cholesterol free and relatively healthy. Weight training will help improve your athletic performance, no matter what your sport, from tennis, to basketball, to soccer, track, football and everything in between.

Weight lifting straps can be obtained in any fitness center or store to make it easier for starters. It is much safer and comfortable while doing weights. It helps you in lifting weights without injuring yourself accidentally. Weight lifting is important form of exercise just like other aerobic exercises. Even women have been using weights to develop a muscular and toned look.

Vitamin tablets and healthy diets are recommended for a fit body. These nutrients are vital for an all-round perfect and toned body structure. There are numerous multi-vitamin products available in the market, which are certified for general use. Many of these products are ideal supplements for weight lifting.

Medical reports suggest the use of some of these vitamins for a fit body. Foods that are high on proteins and low on fat and cholesterol are ideal for health conscious individuals. Therefore, proper balanced dietary habits, natural herbal supplements and daily dose of physical activity is all that it requires staying in shape.

Not only will training with weights add muscle to your body but it will help you burn fat too. First, you will burn calories during your actual workout, much like you would while doing aerobics. But secondly, weight training revs up your metabolism so that you are burning more calories hours after your workout! You burn calories even at rest! You will reap great health benefits, increase your life span and increase the quality of your life.

Toni Grundstrom is a Freelance Writer who writes about many interests and hobbies. When you decide to lose weight and get lean muscles visit my website. It contains a 5 part series including how to develop a well built body. Here is where you go for that information.
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Easy Weight Lifting Exercises to Do Today!

Most people starting out with weight lifting wish to start with easy weight lifting exercises so they can settle into the routine of training.

I regularly get asked the easiest but most effective weight lifting exercises someone can do. This is a hard question to answer because there are a number of factors to take into consideration:

1) How fit/strong are you?

2) What are you trying to achieve from your weight training?

3) Are you trying to strengthen/define a certain part of your body?

In my experience most people do not want to be a body builder and have huge bulging biceps that you could enter into a Mr Universe competition with! For most men they simply want to get fitter but have a defined body including a toned stomach and big, well defined arms and chest. For women it is generally about toning up the legs, arms and buttocks.

Believe it or not achieving this is not difficult. It is about doing the right exercises, eating the right foods, resting at the right times and being disciplined.

Many people following these basic rules see results In a matter of weeks, which has a snowball effect - as soon as you see some results you then try even harder, do more and push yourself to the limit. This is how so many people get addicted to exercise.

For the purpose of this article I will only discuss some easy weight lifting exercises for the chest. I will cover other body parts in later articles and on my website.

Easy weight lifting exercises for the chest:

As a very simple starting point for the chest I always recommend two sets of press ups. Yes it is probably the most basic chest exercise there is but two sets of 30 a day will really get the ball rolling.

If you can't manage two sets to start do one set.

When I started, I began with a set of 10 and struggled! Then after a week or so of pushing myself I had made 20. I then started pushing myself further and within about 3 weeks I was doing two sets of 30 a day which is when I started to noticeably see some definition forming on the pecs.

For more easy weight lifting exercises please look at my other articles and my personal website.

Until next time.

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Health Benefits From Weight Lifting For Men and Women

There are plenty of health benefits that come from picking up weight which both men and women can benefit from. If you would like to improve on your musculature system then try doing resistance exercises. Studies show that the musculature system is improved by that type of exercise in both men and women. When you do strength exercises and training, also known as free weights then you'll be surprised as to all the benefits that you'll get from the training.

If you find yourself having lower back problems and pain then strength exercise can help prevent it and it can also prevent osteoporosis and loss of body mass. Weight lifting and training helps the muscle conditioning and contributes to it so that way it overall improves your body's strength and stability. When you start focusing on muscle conditioning you will be increasing your bone strength plus its density. Weight lifting also makes your connective tissues, muscles and your tendons strong. As you start to age, you will feel the benefits from weight lifting.

Your neck muscles, back, shoulder, abs and your hips all influence the way you stand and the way that you sit. When you have strong muscles then your posture will improve and you will be able to stand and sit up comfortably. It improves your stability and your balance. If you are having problems with balancing your body as you stand or sit then you will greatly benefit from weight lifting.

Many people today struggle with stress. Sometimes stress is caused from health problems and other times just by diet and not enough exercise. When you start to weight lift then you'll notice that it reduces stress. When stress is reduced; then you'll also be able to sleep better at night and in time, you might not feel any stress at all.

The body's muscles start growing when you weight lift. Muscle mass is made up of more dense and not fat and this will help your body with looking thinner plus you will also look leaner. Your metabolism will get a boost as you exercise and do weight lifting which will help with burning up calories and that helps you with weight loss. After you start having a routine with weight lifting then you'll begin to notice that your waist is decreasing and that overall, you are feeling much better. It also improves your self esteem.

Never weight lift alone and more so if you are just beginning. Work with a trainer that is experienced in this area. If you don't know of anyone that can help you then visit the gym and see if they have someone that can help and explain to them your situation. Make sure that you also drink plenty of water whenever you are lifting weight. Before starting any type of health program or weight lifting program always check with your doctor and clear it with your doctor first.

Plan a reward system for yourself and when you start losing weight and getting towards the goal that you want then treat yourself because you deserve it.

There are a lot of people who are fascinated to make muscles and it's really good for your body to have strong massive muscles. To know more about weight lifting and body building visit http://www.weights.com

A Good Weight Lifting Program Builds Muscle - While You Sleep?

It may sound ridiculous but it is very true. Don't close this article too fast because many people, including myself had the wrong idea of what a real, effective weight lifting program was supposed to help you accomplish. Sadly, about 90% of most people's weight lifting program has them set for failure... and they don't even know it. You see it day-in and day-out, ya know the "workout gurus" that claim they're going to help you pack on the muscle and make a hargainer, a bodybuilder. But you also always see the same people that follow these kinds of weight lifting program going to the gym and practically killing themselves and never really making any REAL progress.

WHY? Well, there are many, variating reasons. One being that many of the people who make those, so called amazing systems took years to get to where they are because they used the same flawed system. Now that they know they can profit from you not knowing that, they market themselves as pros on how to make fast gains. Many of them wouldn't know fast even if they were sitting in a Lambourghini Countach.

So here's the skinny (no pun intended). Your weight lifting program should not have you in the gym doing 12 different exercises with 7 pyramid sets on each body part and taking you 2 hours to get through it. It also should be devoid of any isolation exercises. Basically if you're taking a weight lifting program or tips out of the latest "Muscle" mag and trying to do them, then you're killing your true workout potential.

All the people you see in the extreme muscle mags are on a totally different level of working out that most people should not follow unless you took the same steroids... (did I say that outloud?) or were able to be sponsored and do nothing but workout take performance enhancing supplements and drugs and heal from workouts and promote products. (not all but a large number)

If that's you then do as they do. But for the other 95% of the population we need to have a weight lifting program the allows us to efficiently tear our muscles down. A plan that utilizes the best basic weight lifting movements or multi-jointed exercises. Also, it must be done within a period of no more then about 40 - 45 min. and then the - most - important - thing - for the next 5 days or so is...

REST!.. Sleep... chill out, whatever you want to call it you need the least amount of stress action during this time to benefit the most from it.

Just like a cut on your body, muscles CAN'T heal properly and quickly if you keep tearing them before they get a chance to. At the risk of seeming sarcastic I must say, "It's common sense" to think this way. But most people don't realize this or are steered in the wrong direction.

Some, so called specialists may know this but don't realize the actual time limits for this to be very effective. The general thinking is, for a good weight lifting program, "If I want bigger muscles I must train more". Wrong, wrong, wrong. That's why it takes 2 years for some and others who understand this get huge in 6 to 9 months.

Utilize these ideas smartly and you'll see better gains than you've ever seen before. A good weight lifting program does this.

Dan Gonzalez www.NoNonsenseMuscle.info [http://www.nononsensemuscle.info]

Achieve the Body You Deserve With a Weight Lifting Muscle Building Program

If you are struggling to get the body you desire by doing cardio alone, you should consider starting a weight lifting muscle building program. A good weight lifting program will help you add muscle mass and actually increase your body's fat burning ability. Let's look at why adding lean muscle mass is so important and desired.

Why Do We Need Lean Muscle Mass?

For men the advantages of adding muscle mass are obvious. A good looking physique with broad shoulders and big arms is desired by most men and admired by women. Unfortunately, most women avoid adding muscle mass, fearing that it will make them look bulky or huge. This is absolutely not the case. When women add lean muscle it makes them appear lean, toned and sculpted. Think fitness model or athlete, rather than female bodybuilder.

It is possible to add approximately one pound of muscle per week to your body. Since muscle burns more calories than fat, adding this one pound means that you will burn approximately 50 extra calories a day just while resting. You might not have known that your body actually burns calories while you are resting or sleeping. The amount of lean muscle mass on your body plays a huge factor in the amount of calories that you burn. Over the course of a few months you can see how this can really add up.

Feel Great Inside & Out

In addition to increasing your fat burning ability and your appearance, a weight lifting muscle building program makes you feel good!

You'll not only have increased strength and energy, but a more positive outlook on life and a happier mood. This effect also increases over time. The more effort you put in means faster and more dramatic the results which leads to increased motivation.

Imagine feeling amazing every singe day both mentally and physically! That's the ultimate goal and it's entirely possible for anyone to achieve.

You Can Do it!

By starting a weight lifting muscle building routine you can start on the path to a new body both physically and mentally. If you are unhappy with your current exercise or cardio plan I invite you to give a weight lifting program a fair shot. I guarantee that if you stick with it you'll not only feel great, but will look better than you ever have before.

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The Weight Lifting Routine That Works

While there is no single best weight lifting routine to suit everybody, I have found the four-day split to be the most beneficial in building muscle. Some weight lifting routines don't allow for enough muscle recovery time, and others allow too much time between working the same body part again. The four-day split is a good compromise, typically allowing six or seven days for major muscle groups to recover.

Beginners may want to start out on a full-body weight lifting routine. This type of routine involves working every muscle group during each session, and performing three sessions per week with at least one day of rest in between each workout. One exercise per body part is sufficient for this type of routine.

Why is this a good routine for beginners? Well for one, it is easier to learn 8 exercises (one per body part: chest, shoulders, back, triceps, biceps, quadriceps, calves, hamstrings, and abs) at a time than it is to learn 16-20 required for a split routine.

Also, this type of weight lifting routine lets the body adapt to weight training because it doesn't put as much stress on the body as a split. Once you're ready to move on from the full-body workout, it's time to go for the four-day split!

So how does the four-day split work? Well there are a variety of different muscle group combinations that can compose a four-day split. For instance, some like to work the biceps on the same day as the back, while others prefer to work the biceps on shoulder or chest day. The routine I've found works best is as follows:

Monday: Shoulders, Triceps, and Abs

Tuesday: Back and Calves

Wednesday: Rest

Thursday: Chest, Biceps, and Abs

Friday: Rest

Saturday: Quads and Hamstrings

Sunday: Rest

A lot of people like to work their chest and triceps on the same day, and back and biceps on the same day. The reason I disagree with this is because the triceps are being used while working the chest, and this causes the triceps to partially fatigue before working them. This can contribute to a less-than-100% effort while working the triceps.

This is the same concept for back and bicep. Because the biceps are worked indirectly while doing back exercises, they become fatigued and cannot be worked as vigorously when the time comes to work them.

The above weight lifting routine allows for maximum effort to be given to all muscle groups, and allows for enough recovery time for each group. The abs are a smaller muscle group and are composed of a different kind of muscle fibers, so they can be worked more frequently than other body parts.

So if you are have some experience with weight training, I advise you set up a 4-day split weight lifting routine for maximum muscle growth and allowed muscle recovery.

Tim Adams is an experienced bodybuilder and freelance writer. Want more info on how to set up your weight training routine? To check out more of Tim's articles and blogs, Click Here! [http://www.lose-the-fat-naturally.com]

Weight Lifting - Increase Body Mass and Improve Self-love

Are you interested to increase your body mass and get the reputation of a tough guy in the neighborhood? What is the result of your hyped cardio exercises then? Failed? Are you dejected? There is nothing to feel so. You can still be the winner provided you begin a weight lifting program for building muscles. What shall you get from here? The commencement of a comprehensive routine of weight lifting will help you to develop your body mass. This apart from building muscles will also strengthen the fat burning power of your physical structure.

Have you understood by now that a strong determination plays a significant role in the workout? You shall have to retain the necessary grit and also consistency. These are the first steps of success. You may be amazed but these are necessary. You have an intense desire to build a good physique, which should also consist of good muscles. But nothing can be gained easily. You shall have to work hard, dedicate yourself to the cause and practice the important tasks consistently. Now, even if you are a woman, you can gain a good amount of muscle through weight lifting. You will never lose your feminineness. On the contrary through getting muscles you will appear as slender, toned and sculpted. You will appear like an athlete or fitness model. However you shall have to work hard.

Now, as already said, everything depends on your commitment that comes from the personal affection. This love is nothing but another expression of the self-love that gets developed through intense training. Never forget that weight lifting helps you to attain one pound of muscle approximately in each week. This addition will make your body burn a good amount of calories daily. The only reason is that the lean muscle is regarded as more efficient to burn calories than fat. This will also continue to act in the same manner even when you are sleeping. The more lean muscles you grow the more you gain. What are you waiting for then? You should begin the training from this moment and practice it intensely. You will notice the difference after two months only.

There is a question. Is this all? If you think in this manner you are wrong. There is much more to this. Any program that helps you to build muscles also makes you feel good. You will always be found in a brighter mood than others and thus you will also get a positive outlook in life. This, in due course, will also strengthen you and insert more energy within you. It is not possible for any ordinary person to remain physically and mentally strong one ach and every day. But you can get the same through the regular practice of weight lifting. It is said that a good bath after a strenuous workout enlightens the performer and hence builds his self-confidence and also self-love.

You shall have to set your own routine from the first day and retain it throughout the schedule. Consult with the trainer for betterment.

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Weight Training In Body Building What Are The Best Exercise Workouts?

Weight training is important to every lifestyle. There are so many benefits to anyone at any age that it should not be ignored as part of health. Even people in their 70s can build muscle mass that will help them lead healthier lives. Finding the best exercise workouts for your goals is important.

In the case of body building, weight training is a huge part of getting the look you are interested in. A strong weight training plan is vital.

Safety First In Creating Your Workouts

To build up particular muscle groups you need to lift weights that concentrates on those areas. Remember that development is a progressive process. Start with a smaller weight that is heavy enough to work the muscles, one that you are able to lift with some effort and as it gets easier add more weight. It should provide resistance without undue strain to avoid injury.

Be sure that you do the exercises correctly. In most cases this is clearly described in the literature and you should follow that form to provide the maximum work out and avoiding injury. Your form is important and you should pay attention and feel the muscles as you work them while lifting the weights. Always be safe.

Some of the exercises involve heavy lifting so safety is important. Squats and dead lifts put strain on your lower back and it is important to wear a weight belt as you do these kinds of exercises. You don't want to injure yourself and spend your time at the chiropractor instead. Weight belts give your lower back support while keeping your spine straight and help you do the exercise properly.

The Best Exercise Workouts

A benefit of weight training is increased physical performance. Muscles use energy even when at rest so building up those muscles will increase your metabolic rate. Muscles are the powerhouse of your body using the energy you take in to produce movement. When you do this type of training you increase your muscle size, strength and endurance which will increase your overall energy and feelings of well-being. You will both look and feel better no matter what age you are when you start the program. Weight training prevents muscle loss that happens with age and this will help you avoid a flabby body.

Weight training is an important part of any fitness program. In return you will have a healthier and better looking body. Muscle training provides huge returns for a relatively small effort. Weight training with the best exercise workouts is well worth your time no matter what your age.

Add weight training to your exercise program, you will never regret it as you buff up. You will both look and feel better. Learn more about the best exercise workouts [http://emusclebuildingworkouts.com/] at [http://emusclebuildingworkouts.com/]

Does Alcohol Make You Gain Weight?

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT

A common question I get from my friends who drink is “does alcohol make you gain weight?”  They are probably referring the common imagery of the classic beer belly.

It’s long been a myth that alcohol alone can make you gain weight.  Unless the drink includes eating food or the drink itself contains more than hard liquor (sugar, wheat, hops, etc), you won’t really gain weight from drinking alone.  You may get a host of other problems however.

Alcohol itself contains about 7 calories per gram.  And while it is sometimes classified as a carbohydrate, the energy derived and it’s potential to be stored is not the same as a carbohydrate food source.  Once you start drinking, the body will use alcohol as a primary fuel source.  It can and will store anything else potentially as fat until the alcohol is out of your system.

So if alcohol doesn’t necessarily make you gain weight, what about drinking might?

If you drink and eat, the alcohol will be used as fuel and the food stored.  So any potential weight gain is coming from the food energy that is not being used and gets stored.  It’s why there are many skinny alcoholics!

Alcohol may only have 7 calories per gram but the other stuff in the drink can add to that:

sugarbarleywheathopsand many other carbohydrate sources that contain calories that will be stored!

Pure Alcohol is a silent partner in the potential to gain weight.

Let’s make up a story and say that some person can start drinking in the morning and sustain themselves all day and into the night  This is how you might have a skinny alcoholic.  They will get energy from the alcohol and barely store any of it.  They will be malnourished and again, a slew of other issues but the alcohol itself is not normally the culprit when it comes to excessive weight gain from drinking.

This is a really good reason why some people can drink alcohol and not get fat.

While it’s technically possible to gain weight from drinking alcohol, you’d need so many drinks you’d probably die first (and I’m sure people do).  Eating while drinking which is extra energy (calories) they do not need and can be stored (into fat cells).

It’s important to keep in mind that when discussing the possibility of weight gain coming from an alcohol beverage, pure alcohol has the least potential to be stored as fat.

Please see this post for a more detailed look at alcohol and bodybuilding.

Be Fit, Stay Strong!

Marc David – CPT

View the original article here

Need a Challenge? Join this Fitness Contest

Starts on February 14th, 2013

My friend Tom Venuto has an interesting concept called the “Love Your Body” challenge. In this contest if you TAKE ACTION,  you can score points and win.  You don’t have to take pictures unless you want to.  You don’t have to write one of those novel like contest essays either.

You can see the challenge and rules here.

How the Love Your Body Challenge is Different:

The challenge is scored on points (there are no judges – you’ll “judge” yourself)You’re not even scored on your before and after progress AT ALL! You score points for TAKING ACTION!If you can take productive action such as logging your healthy meals, finishing a workout, posting your goals, or charting your weekly progress, you can score points!You get points for posting photos, but photos are optional!You can even get points for posting pictures in clothes (no swimsuit pictures required!)You get points for writing an inspirational essay telling your 49-day challenge success story, but that too is optional! (Don’t write? Can’t write? no worries!)Whoever has the most points at the end wins, but ANYONE can win… just by finishing, you’ll be entered into the finisher’s prize drawing!

Interested?  Check it out.

Be Fit, Stay Strong!

Marc David – CPT

View the original article here