Muscle Building Workouts

It is not possible to start muscle building workout today and see results right away. It takes time to see results. Working out stimulates your muscles to grow but growth does not happen while you are working out. It happens when you already at rest from working out.  

Muscle building can provide positive results but it does not happen overnight. Working out combined with proper diet and enough hydration is essential for effective muscle building.

Muscle building workouts consist of compound exercises using free weights. Free weights, like dumbbells and barbells, are weights which are not connected to any lifting or balancing machines. Compound exercises are exercises which use two or more muscle groups simultaneously. 

This is how you can build muscles fast. An example of this is an exercise using the bench press. This activity focuses on the chest muscles but it also uses the shoulder muscles as well as the triceps muscles.

There is no right or wrong exercise for anyone. But the best exercise for you is the one that you are comfortable doing as it works for you. Muscle building does not happen while you are doing the exercises but when you rest the muscles which the exercises focused on. 

It is wise therefore to focus on one group of muscle today and use another set of muscles the next day. This way, while you are working out a group of muscles, the other muscles you have worked on the previous days are starting to build.

Muscle building workouts that are available now are just too many. Choosing the one which could work and be most suitable for you may be a bit hard. For every muscle group, you may choose from several kinds of exercises. For people with fast metabolism, gaining weight could be more challenging. 

Likewise, building muscles would be more challenging too. What is the best muscle building workout that would work for them?

The most appropriate muscle building program for these people would be those which use compound exercises. These exercises utilize multiple muscles at the same time with just one exercise. The most suitable exercises for these people are as follows:

• Doing bench presses rather than triceps push downs will be more effective.
• Doing squats instead of leg extensions can be more extensive.
• Doing dead lifts rather than Lat pull downs will be a lot better.

Having 5-7 reps of these exercises combined with proper diets will bring positive results. Combine this with more frequent eating proper diets and adequate rest will make the program more effective. 

If you have the flair and passion for muscle building, then why not at least try the tactics to experience the promising results…

There are several factors to consider when you want to develop your own muscle building routine. They are as follows:

• Your routine will greatly depend on your objectives; be it for muscle gain, burn body fats, tone your muscles and increase your stamina.
• The sets and repetitions of each exercise depending on your purpose. For muscle building, you will need to make 3 sets of 8 -10 reps, 3-4 exercises for each part of the body. It is essential to have enough rest after each exercise.
•  For burning fats and toning your muscles, you need 2 sets of 10-12 reps, 1-2 exercises for each part of the body and adequate rest after each exercise. For increase in stamina, you need 3-6 sets of 2-5 reps, 2-3 exercises for each part of the body with enough rest after each exercise.
• The intensity of the routines will also depend on your objective.
• The speed of your routines shall also depend on your objective. For muscle building, exercise with moderate speed. For burning fats, exercise with a faster speed and for more stamina, combing moderate and fast speeds will work.

For more muscle building tips visit Justin Kavanagh Fitness

7 Killer Muscle Gain Tips

1. EAT EAT EAT, I know this seems to be obvious but a lot of people fail to eat ENOUGH. You must consistently consume more calories than you’re burning. So if you’re engaging in really intense workouts, you’re burning calories, so you need to replace what you’re burning AND SOME. You have permission to eat that burrito, cheeseburger, milkshake, whatever. Just EAT!

2. LIFT HEAVY TO BE HEAVY, well you might not be heavy but you get the point. You must puch yourself to release those muscle building hormones like testosterone to begin building those muscles. Focus on hitting those compound movements specifically: Bench Press, Squats, Deadlifts.

3. PROTIEN, You want to aim to get 1-1.5 grams of protein per pound of bodyweight. To help you achieve this go and buy a good quality protein powder.

4. WATER, yes this is very important whether you realize It or not. It helps to keep the toxins flushed and keep the muscles hydrated and full looking.

5. REST, very important because this is the time when you’re actually gaining the size. Your muscles don’t grow inside the gym, they grow while you rest them. Exercising breaks them down and resting repairs them bigger and stronger.

6. CARDIO, or the lack there of. Limit your time you spend doing cardio because you need those calories to build size and not be burned away doing cardio. Limit to a maximum of 30 min a few times per week, anything beyond that and you’re burning too many calories

7. REDUCE STRESS, Stress makes the body enter a catabolic state, which begins to break down muscle. A calm and relaxed person tends to build muscle faster than his easily upset and hot-tempered counterpart. Try not to let stress steal your weightlifting gains from you.

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What Are the Best Weight Lifting Supplements

Good nutrition is the ideal way to get the best weight lifting supplements to help you meet your bodybuilding goals. Although you can find many synthetic substances that will help you build muscle, natural body building supplements are the best choice for your health and safety. With proper nutrition and the right amount of vitamins and minerals, you can supplement your weight lifting routine to create your desired results.

For quicker results, you can even get natural and healthy body building supplements by companies like Weider, Twinlab or Muscletech at your local drugstore. Eggs are one of the most basic foods that anybody can find in their refrigerator. They are also a great source of natural weight lifting supplements. Eggs contain many of the essential vitamins and minerals that are effective in for your weight lifting goals. Iron, folic acid, vitamin A, B6, B12, and riboflavin are just a few of the essential daily vitamins that eggs provide.

Eggs also generally contain 7 grams of protein, one of the main ingredients in the manufactured natural body building supplements. The yolks are also rich in vitamin D, a vitamin that people usually only get from being exposed to sunlight. Contrary to what many people believe, your body does not absorb much of the cholesterol from eggs. As a result, eggs are also a great addition to your natural body building supplements because they are healthy for you.

Soybeans are another healthy and effective addition for your regimen of natural body building supplements. Soy is a complete protein, which means that it contains all of the important amino acids that your body does not normally get. Soybeans also contain an array of vitamins and minerals to help you during your weight lifting routine, including calcium, magnesium, and zinc.

Another essential benefit from soy is that it helps to prevent a buildup of mineral deposits throughout your body, including your joints and blood vessels. As a result, adding soy to your weight lifting supplements helps your body maintain its health naturally for many years. Amino acids are an important ingredient in many of the body building supplements on the market.

You can also find them naturally in many of the foods you eat. Since the body does not produce amino acids naturally, you need to find foods and supplements that supply them. There are nine different amino acids and each one has a specific function for helping your body create muscle. In foods, you can find the amino acids you need in foods high in protein, such as tuna and other fish.

Amino acids are also found in meats and plant sources. You can find either synthetic or natural weightlifting supplements in a variety of sources. Synthetic weight lifting supplements are often sold at vitamin stores. Many people doubt the safety of synthetic weight lifting supplements, even in moderation.

Natural weight lifting supplements, on the other hand, are in many of the foods you eat everyday. By focusing on these foods, you can build an impressive and muscular body naturally and without risking your health.

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Your Quest to get Ripped

If your goal for the new year is to have a world-class fitness body of course you must be muscular and have a well-defined six-pack. But what is even more important you will have to be ripped and shredded right to the bone.

Most guys want to learn how to get ripped and been able to achieve those washboard abs is a priority. The good news is I can help you achieve that goal; the bad news is that you’re going to have to get off your ass.

In order to achieve that you are going to have to pay close attention to how your diet, a specific exercise program. If you do not already have a ripped body, then you fall into one of the two categories.

1. The typical big bulky guy who has zero muscle definition when the shirt comes off and trains like a body builder, eats a high calorie surplus diet and does little to no cardiovascular training.

2. Then there’s the skinny guy who thinks he is ripped cause his veins are popping
out of his arms and neck but has zero muscle mass to support his small frame.

If you are either of these guys and you want to get ripped, you must be patient because it isn't going to happen overnight. It takes a considerable amount of hard work and determination to get that beach worthy body you've always wanted.

There are only three main categories to get ripped and that is to have a proper weight lifting program, proper nutrition along with short cardiovascular workouts. But if your not 100% determined to put in the work it’ll take far less time to get ripped than if you don't.

Don’t be one of those guys that spend endless hours at the gym. All you need to do is follow these three main categories and you’ll be on your way.

Diet

I have heard over and over again the single most important factor to get ripped is how you diet. If you want to drop the waste line you are going to have to consume less calories than you need to maintain your weight.

Thin Guy

A thin guy then you should be consuming 1- 1.5 grams of protein per pound of lean muscle mass and getting high quality fats with each meal. At breakfast they should eat large meals, pre-workout and post-workout. There is no exception that they should consume a minimum of two grams per pound of protein that will help support muscle mass, which will prevent muscle loss

Big Bulky Guy

Bulky guys should be eating about 10 x there current body weight, in calories, for fat loss and at least 1 - 1.5 grams of protein per pound of lean muscle mass. They should also east healthy fats like flax oil, olive oil, nuts and avocado's.

Weight Training
In your quest to get ripped you should be aiming to do fewer reps and sets since you wont have the energy to recover from strenuous workouts. At the same time you should try to maintain your intensity despite that fact you won’t have as much strength to lift as heavy..

If you were use to doing four sets of 5-8 reps at 100kgs, drop it down to 2-3 sets consisting of 6 reps at that same weight.

If I had to tell you which two weight lifting exercises you should incorporate into your program I would say squats and dead lifts. These two exercises create a good amount of pressure and tension on the body resulting in large hormone level spikes.

These spikes are great for building muscle. Furthermore they concentrate and work a large proportion of the body including the shoulders, chest, back and core muscles. They help burn a lot of calories and can increase flexibility in the lower body. Incorporate these exercises in your workout routine and you will see great results quickly.

Cardio

When it comes to cardio you should not do so much of it. Too much cardio will only decrease muscle mass One major cardio exercise for maintaining muscle mass and strength is to do one to two sprint sessions per week as these are better suited for fat burning.

Take a look at sprinters, they have very little body fat and yet their muscles are clearly defined. Two sprints should be your max per week and after a few weeks you will likely want to reduce it down to one day. Only do this on non-weight training days. Much the same as squats and dead lifts, sprinting is amazing exercise.

Running only speeds up your metabolism for a short while afterwards while sprinting burns huge amounts of calories and speeds up your metabolism days later. This is a great cardio exercise that will save you a lot of fat burning time and will only take you 10-15 minutes of twenty of your time.

If you would like more information on how to get ripped and build muscle then visit my website http://www.justinkavanaghfitness.com

SPRINT your way to a perfect body

If i had to choose a great fat burning exercise i would say sprinting. Sprinting is without a shadow of a doubh a difficult exercise to perform but i have reeped amazing benefits from this exercise alone.

In the past i use do alot of running and decided to take up "Sprinting" instead along with my weight training program.

But before that i was only interesting in weight lifting and building strenght. During that time i was eating alot of foods that are rich in protein and carbohydrates. This went on for about 2 years without doing any cardiovascular exercise. As a result i looked big and muscular, which isn't what i wanted after all. So Since i started combining weight lifting with running and sprinting i later lost alot of body fat, including muscle mass, so i looked very lean but wanted to keep my size. Big mistake.

I have given up running and substituted "Sprinting" instead. You will notice that alot of sprinters are lean and muscular with low body percentages. I go out and spend at least 20 mins once or twice a week. I warm up for 5 mins and then sprint at full speed for about 8 seconds, doing 8-10 repetitions and rest for 10-15 seconds after each sprint. It is a tough exercise if your starting out new to it but there is no doubh that that it is a killer exercise, will help you burn huge amounts of calories, kill stress and keep your metabolism flying for days.

So i have quit running altogether and have replaced it with sprinting. I use to run 3 days per week on days i wasn't weight lifting at the gym now i only have to "1-2 days for as little as 20 mins each time without losing any of the hard earned muscles i got from the gym.

If you would like more workouts to help you reach your fitness goals please visit http://www.justinkavanaghfitness.com

Let Music motivate your workouts

I have to say that music has played a huge part that has motivated me to get in the best shape of my life. When i go training i never leave without my Ipod, as the songs i listen motivates me and makes my workouts more enjoyable whether i'm at the gym or out road running

Hear's a few songs that i listen to while exercising.

Beathe - Prodigy
Diesel Power - Prodigy
One More Time - Daft Punk
No Limit - 2 Unlimited
The Final Countdown - Europe
Eye of the tiger - Survivor
Gonna Fly - Rocky Soundtrack
Going the Distance - Rocky Soundtrack
Basshunters - Sandstorm

Studies have found that while listening to music while exercising could improve intelligence.
http://www.iowastatedaily.com/articl...21-archive.txt

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