Marcio Ribeiro

I’ve got just a quick tip today to help get you started on your summer beach body. With summer right around the corner here in the US, the weather is starting to warm up and people are flocking outside after being cooped up all winter.

Now that it’s getting nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym? Your workouts also don’t have to be long drawn-out 2-hour events in order to get a great metabolism boosting, muscle sculpting workout.

Here’s an idea for an outdoor workout that literally takes me 10-20 minutes, but has me drenched in sweat and pumped up by the end…

There’s a little playground and a softball field at the end of my road. So on a nice day, if I decide I just want to get a real quick outdoor workout in, I run over to the field, spend a couple minutes limbering up, and then… depending on how I feel, do about 10-20 minutes of the following exercises with almost no rest in between:

-50, 75, or 100-yard wind sprints

-hill sprints (if you have a hill nearby)

-pushup variations

-walking lunge variations

-bodyweight squat variations

-box jump, squat jump, or lunge jump variations

-pullups on the playground monkey bars

-mountain climbers on ground

Sometimes I’ll rotate through all of these exercises and sometimes I’ll just pick a couple of them and just keep alternating. Whatever I choose, I keep the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible. This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

Believe me, if you do this at a high speed clip, you’ll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

Even if you’re not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It’s worth it! Working out in the outdoors and breathing in the fresh air definitely has a stimulating effect, and some studies I’ve seen have indicated that you possibly burn more calories exercising outdoors compared to indoors. So give it a try!

THOMPSON STEPHEN
http://www.articlesbase.com/health-articles/killer-outdoor-workouts-in-20-minutes-or-less-692800.html

Are you too skinny? Are you embarrassed to take your shirt off at the beach because you lack any muscle mass? Well, today is the day that you can change all that!

The answer is so simple, but most people just don’t put all the pieces together. The two keys are using the right workout routine, and eating the right foods. Let’s get started.

Set aside time to lift some weight three days a week. You will need only 30 minutes each day. Break your workouts in to 3 groups. Day 1 – chest and back. Day 2 – legs. Day 3 – arms and shoulders. Leave at least one day in between each workout. Here is how your routine will go. Chest: warm up with a couple sets of very light weight. After that load up the bar with enough weight to perform 5 reps at max. Lift the weights very slowly, taking about 15 seconds to lower, and 15 seconds to lift. Do 5 sets of 5. Now work your back the same way.

Each day will go the same. Use only basic free weight exercises, and focus only on the large muscle groups. Now you must eat. For your body to start growing quickly, you need to eat a lot of food. You will need to choose high protein, low fat foods. Aim to take in up to 4,000 calories each day. Keep your carb consumption moderate. Drink plenty of water. You will need to follow a good diet plan, with a list of high quality foods.

If you are fairly new to bodybuilding, expect to add 20 to 40 pounds of muscle in your first month. The trick is to make sure you keep eating. Immediately after a working, consume 40 grams of protein. Eat breakfast every day. Eat dinner, and even have a late night high protein snack. It is not easy to eat that much food, but if you do, you will be amazed.

I have seen this done before, it works!

Justin Razmus
http://www.articlesbase.com/muscle-building-articles/the-fastest-way-to-build-muscle-ever-705809.html

Each day you drag yourself out of bed and off to the gym.  Grab some weights and work yourself into quivering pile of flesh and then off for sixty minutes of arduous running on the treadmill.  All this for consistent progress in your workout plans right? Unfortunately this is not always the case.  While the workout itself may still be beneficial, if your training does not include sufficient rest periods over training will rear its ugly head and there will be minimum gains if any.

Over training is a result of too many long workouts performed with insufficient rest periods between them.  Your body cannot fully recover between these sessions, and if you continue you will be rewarded with one or more signs that you are over training.  Unfortunately many who pursue weight training do not recognize these signs, leading to a state where they are unable to gain muscle mass no matter how hard they try.

You need to learn recognition of these symptoms and adapt your workout methods to take care of them.  We can outline a few of these signs here:

•    Lack of interest in workouts.  If your daily trips to the gym begin with you hanging around the bench press station watching others perform and you just cannot get yourself started possibly you need to take a break.
•    Low energy levels are a great sign that you need more rest.  Physical activity demands that we burn glucose for energy.  If your workouts are depleting your glucose levels beyond what your diet and rest periods are capable of replacing perhaps you need to consider a routine change.  If you sustain a complete or near complete depletion of available glucose it will take approximately 24 hours for the stores to be replenished.  This is your rest period and it IS NECESSARY!
•    Your resting heart rate and morning blood pressure are elevated.  Very noticeable signs that you are probably still fatigued and it is time for increased rest and recuperation periods.
•    Deterioration of motor coordination.  Well simple explanation here is for you to ask a diabetic how he feels when his blood sugar is too low.  Or ask him to perform some simple card tricks or compete in slalom skiing.  With decreased glucose levels your body does not have enough fuel to properly function.  Decreased glucose level is the result of insufficient recuperation after physical activity.  Learn to control it.

The obvious solution to over training is to prevent if from happening.  Be aware that over training is a definite reality and make your plans with this reality in mind.  As you increase your workout load do this gradually.  Allow yourself to become accustomed to the extra demands of the workouts.  Very important to prevent an over training episode is to maintain proper nutrition, particular emphasis on carbohydrates to allow replenishment of the glucose necessary to function.  And of course plan for recuperation.  Allowing 24-48 hour periods between training sessions provides the rest necessary to promote growth and continued health.

Gordon Chandler
http://www.articlesbase.com/bodybuilding-articles/proper-muscle-training-includes-plenty-of-rest-and-a-good-diet-700261.html

Having difficulty to simply get up and head your way towards the gym? Well, you are not alone. For most people, it takes a lot of mental energy and commitment to jump and move towards the gym on time. But to show up is in the gym is only half the battle, because physically being present and being focused on giving 100% to your workouts is not the same.

If you are getting little older (like me) and / or have to deal with every day duties and family life, to overcome this mental blocks is even more important to you. We all know that coming home after work and than having to deal with everyday house hold life is stressful and can really hinder your training progress. It is very difficult for most of us to go to the gym after you’ve put in 8, 10, or 12 hours of work. I want to share with you something that can help you overcome this obstacle.

I remember clearly when I was just starting out going to my office work only problem I had with going to office every day was that it got in the way of my workout schedule. Before that, I simply took care about school work and trained. Oh, how I missed those days when I had all the time in the world and most of it was dedicated to working out. But then the things changed completely! I’m sure nobody has to explain how it feels to come home after 10 or 12 hour long working hours filed with stress.

Those first 5 or 6 weeks were ugly. When returning to my home, only thing I could do is simply collapse on the couch, dead to the world with no motivation to get up and head to the gym. But it was intolerable and soon I had to figure out a way to get back my energy level and enthusiasm. I was feeling death without my workouts! I somehow started again going to the gym and my workout schedule was very bitter experience. This phases and forms of struggle I would not like you to visit even in your dreams.

Solution.
One day as I came home from work as usual, but due to the electricity failure I was forced to take a really cold shower (I never did that before). As soon I finished, I realized a huge difference! I was super refreshed and ready to workout. Cold shower woke me right up and I felt energized and refreshed.

Did you ever try this? You should try out this one simple trick to get your energy levels up. Yeah, it takes 10 minutes more of your time since most of us like to shower after the workout I know. If you try you will feel how powerful this is and what a boost it will give to your advancement.

This one is simple and simple things are the best ones. I still do it to this day before I work out. I’ll take my pre-workout shakes 15 minutes before my shower and after I get out, I feel good and clean. My workouts are fresh and energized. I can thank to this same freshness of mind that I came to perfect muscle building system I was searching for myself. The way I look at it, is if you find something that works for you, use it and get the most from it. On some days I do skip my “cold shower therapy” because I don’t feel so tired etc.

But I can see, I always have a better workout if I take a shower before my workouts. If you find yourself tired and lazy after a hard days work, try taking a shower before your workouts. I’m positive you’ll notice a big difference in the way you feel before your workouts.

Sasha James
http://www.articlesbase.com/muscle-building-articles/refresh-your-energy-and-gain-muscle-fast-367874.html

What you ingest in your muscle building plan will not only assist you in developing your muscles but will also affect your mental well being.

The more cholesterol that a bodybuilder consumes, the better the muscle gain is – proven by a study conducted by Texas A&M University. The researchers of the study believe that the cholesterol from eggs aids muscle repair so that every resting period between workouts enables the muscles recover faster and grow stronger quicker. Specifically it is the yellow part of the egg, having high-density lipoprotein cholesterol (good cholesterol) that will assist you in your muscle building endeavors.

Hummus is high in protein and fibre, it provides a slow sustained release of energy into your blood stream and muscles helping you avoid blood sugar fluctuations. Snacking regularly on hummus topped rice cakes will give you a balanced mood and the determination to stick to your fitness plan.

Whilst oranges are well known for their vitamin properties, they also contain inositol. Inositol regulates and maintains the body’s insulin levels which will result in fewer mood swings and promotes a feeling of well being and peace. This fruit will also reduce blood cholesterol and breakdown the useless fats in your body which will assist in the development of your muscles.

Cauliflower is high in Vitamin C, which will give you a feeling of well being and feeds your muscles with energy boosting iron, be careful not to overcook all of the goodness out of your cauliflower or you will lose all of that muscle building goodness. Steam for a maximum of five minutes.

Butter beans contain dopamine which will give you a feeling of motivation and pleasure. Blend with a spoonful of mild mustard and some olive oil for a tasty dip.

Butternut squash is very high in zinc which promotes the healthy growth of nerve cells and fights depression. A great energy booster that is very tasty and easy to prepare. Peel, chop and roast just like a potato.

The liquorice root contains glycyrrhizin, often referred to as a natural steroid because it helps the body deal with stress. A bag of liquorice sweets can do wonders for your energy levels. Motivational sweets, what more could you ask for!

All of this doesn’t mean that sitting around scoffing liquorice and cauliflower omelets all day will give you huge muscles, the key is to maximize these feel good food tips with your muscle training.

Bernice Eker

What you ingest in your muscle building plan will not only assist you in developing your muscles but will also affect your mental well being.

The more cholesterol that a bodybuilder consumes, the better the muscle gain is – proven by a study conducted by Texas A&M University. The researchers of the study believe that the cholesterol from eggs aids muscle repair so that every resting period between workouts enables the muscles recover faster and grow stronger quicker. Specifically it is the yellow part of the egg, having high-density lipoprotein cholesterol (good cholesterol) that will assist you in your muscle building endeavors.

Hummus is high in protein and fibre, it provides a slow sustained release of energy into your blood stream and muscles helping you avoid blood sugar fluctuations. Snacking regularly on hummus topped rice cakes will give you a balanced mood and the determination to stick to your fitness plan.

Whilst oranges are well known for their vitamin properties, they also contain inositol. Inositol regulates and maintains the body’s insulin levels which will result in fewer mood swings and promotes a feeling of well being and peace. This fruit will also reduce blood cholesterol and breakdown the useless fats in your body which will assist in the development of your muscles.

Cauliflower is high in Vitamin C, which will give you a feeling of well being and feeds your muscles with energy boosting iron, be careful not to overcook all of the goodness out of your cauliflower or you will lose all of that muscle building goodness. Steam for a maximum of five minutes.

Butter beans contain dopamine which will give you a feeling of motivation and pleasure. Blend with a spoonful of mild mustard and some olive oil for a tasty dip.

Butternut squash is very high in zinc which promotes the healthy growth of nerve cells and fights depression. A great energy booster that is very tasty and easy to prepare. Peel, chop and roast just like a potato.

The liquorice root contains glycyrrhizin, often referred to as a natural steroid because it helps the body deal with stress. A bag of liquorice sweets can do wonders for your energy levels. Motivational sweets, what more could you ask for!

All of this doesn’t mean that sitting around scoffing liquorice and cauliflower omelets all day will give you huge muscles, the key is to maximize these feel good food tips with your muscle training.

Bernice Eker

What you ingest in your muscle building plan will not only assist you in developing your muscles but will also affect your mental well being.

The more cholesterol that a bodybuilder consumes, the better the muscle gain is – proven by a study conducted by Texas A&M University. The researchers of the study believe that the cholesterol from eggs aids muscle repair so that every resting period between workouts enables the muscles recover faster and grow stronger quicker. Specifically it is the yellow part of the egg, having high-density lipoprotein cholesterol (good cholesterol) that will assist you in your muscle building endeavors.

Hummus is high in protein and fibre, it provides a slow sustained release of energy into your blood stream and muscles helping you avoid blood sugar fluctuations. Snacking regularly on hummus topped rice cakes will give you a balanced mood and the determination to stick to your fitness plan.

Whilst oranges are well known for their vitamin properties, they also contain inositol. Inositol regulates and maintains the body’s insulin levels which will result in fewer mood swings and promotes a feeling of well being and peace. This fruit will also reduce blood cholesterol and breakdown the useless fats in your body which will assist in the development of your muscles.

Cauliflower is high in Vitamin C, which will give you a feeling of well being and feeds your muscles with energy boosting iron, be careful not to overcook all of the goodness out of your cauliflower or you will lose all of that muscle building goodness. Steam for a maximum of five minutes.

Butter beans contain dopamine which will give you a feeling of motivation and pleasure. Blend with a spoonful of mild mustard and some olive oil for a tasty dip.

Butternut squash is very high in zinc which promotes the healthy growth of nerve cells and fights depression. A great energy booster that is very tasty and easy to prepare. Peel, chop and roast just like a potato.

The liquorice root contains glycyrrhizin, often referred to as a natural steroid because it helps the body deal with stress. A bag of liquorice sweets can do wonders for your energy levels. Motivational sweets, what more could you ask for!

All of this doesn’t mean that sitting around scoffing liquorice and cauliflower omelets all day will give you huge muscles, the key is to maximize these feel good food tips with your muscle training.

Bernice Eker

There’s a lot of information floating around about gaining defined muscle. Getting ripped muscles involves two factors, having a good amount of muscle mass, and having a low body fat percentage., Therefore it takes two elements of exercise to achieve this look. Not only do you need to be doing heavy weights, you need to be getting a very high amount of cardio exercise as well.

Before I do anything else I thought I’d better bust a common myth that has people confused all over the place. It’s often stated that there’s certain workouts and programs that work muscles to become more defined. The truth is there is not. There are weight and diet programs that target muscle definition, and they’re very effective. But there is no type of weight lifting that defines muscle. Your muscles are designed to get bigger and smaller. Your fat levels decide how defined they are.

The Myth

It’s a common misconception that you can both lose fat and gain muscle at the same time with one exercise. Things like doing low weights at a high rep level have been hailed as the way to build defined muscle while losing fat. Unfortunately it’s always a two step process. If you’re small, you’re still going to need the big eating big weights routines, and if you’re large, you’re still going to have to diet and exercise a lot more.

HOWEVER

There is a way to achieve results much much faster and without making it a completely two step program. With the right foods, the right workout, and the right timing – you can do both things pretty much at once.

How Then?

You’ve probably heard the term “super foods” or something similar at least once in your life. I know I used to hear that and instantly consider it marketing hype. But the truth is there is a certain group of foods that deserves the title. If you have the right kind of diet – you can build impressive muscle without the usual consequences of fat gain.

Combine that with the right workout routines and specific exercises and yes it really is possible to gain muscle while lowering your body fat percentage at the same time.

Unfortunately…

There are only a handful of people who have this kind of knowledge. Physique athletes by nature are VERY secretive and “elitist” by nature. You don’t see the top Football teams giving away their game plans, and you’ll struggle to find anyone giving away their bodybuilding secrets too.

It takes trainers years to formulate the right plan of attack to gain muscle and definition, and until a few years ago, NO ONE released this kind of information to the public. Nowadays the internet’s full of people selling the supposed miracle solutions to muscle building. But only one or two are really worth looking at.

There’s a lot to muscle growth, and really it all comes down to one thing: having the right plan. A good program is the KEY to every athlete’s progress.

If you can’t formulate your own plan effectively, I suggest you check out http://www.fast-muscle-building.net for a COMPLETE program that GUARANTEES results.

Michael Johns
http://www.articlesbase.com/muscle-building-articles/gaining-muscle-definition-727578.html

I am doing a school project for my anatomy and kinesiology class and i need to create a workout and diet/nutrition program for a specific athlete. My athlete is a trapezist. Does anyone know what a trapezist would use to workout and the muscles and locations of muscles are? I’m looking for like "Trapezists use a lot of upper body muscles: shoulders, traps, pecs…" stuff like that.

Full body workout non the less would be optimal. Lower body will help you release muscle building hormones. Doing squats alone and nothing else will put size onto your chest.

Just make sure you include a few functional trapezisst exercises in addition to awell rounded program

It seems like every day there are hundreds of new diets and workouts being introduced into the fitness world. With more people trying to lose those extra pounds, weight loss routines that really work are in high demand. It can be a daunting task to sift through the bad routines, to find the get in shape workouts that will help you tone your body. However, if you follow a few simple guidelines, you can find an effective routine that will work well for you.

Length of the Workout

The length of a workout is a very important factor to consider when looking for great get in shape workouts. If your routine is not long enough, it will not be effective at burning fat and building muscle. If the length of the exercise is too long though, it will wear your body out and may even cause tearing and damage to the muscles.

I good workout routine should last between 30-45 minutes. This allows plenty of time for a warm up, cool down, and at least 15 minutes of fast heart pumping cardio. If you want to put your body into fat burning overdrive, then you can use a workout that utilizes interval training, in which you vary the activity with low and high impact exercises.

Type of Workout

Not all routines will end up being successful get in shape workouts. A good workout begins with the type of activity that is included within it. For instance, a cardio routine would work wonders for burning fat on a woman’s body, but wouldn’t do much to build muscle on a man’s figure. The idea is to choose a workout that will accomplish what you need done.

The best get in shape workouts incorporate both cardio and strength training exercises to give you the best of both worlds. Not only will you be burning fat and toning the body, but you will be building muscle that will keep your body firm, and allow you to burn more calories in the future.
Is it Fun?

Many people overlook this exercise guideline, but it is a proven fact that people, who enjoy their weight loss routines, will work out more often and will lose more weight over time. The most effective get in shape workouts include high power exercises that are presented in an entertaining way. For you, this may be a cardio workout that is set to the hottest hip hop music, or taking part in a sport you enjoy. Whatever it is that makes a specific workout fun, you will be sure to burn more fat when you can enjoy your routine.

vishal
http://www.articlesbase.com/men’s-health-articles/get-in-shape-workouts-types-697795.html