Tuesday, 15 December 2009

How Long Does it Take to Get Six Pack Abs? - The Revelation

To those who just started exercising in order to obtain a six pack abs must have always asked this question to their personal trainer: "How long does it take to get a six pack?" Sad to say but no one can answer that accurately as no two person have the same genetic makeup - yes, even twins. So what works for your sister might not work out for you.

To have a general "idea" or "time" of how long you can attain a six pack depends on several factors. Identifying each and its connection to your body plus working them to suit your needs is all you can do to succeed.

1) First and foremost factor is your genetic makeup. It is generally known that men gain and then lose fats much more easier than women. This is because women are genetically made to have more fats in their body; worse it that a lot of them are concentrated around their waist area. There are exceptions to this rule but most women are made this way.

Know what group you belong to and then work it out. There are three classifications of people according to their body size. These are:

  • Endomorph - are big boned and have wide hips and bigger body naturally. These group of individuals usually have a hard time losing layer of body fats but they can gain muscles quite fast.
  • Ectomorph - are naturally skinny and small boned. People of this type have high metabolism in their arsenal but have difficulty in gaining muscles.
  • Mesomorph - have more muscles than fats in their body. Among the three, they can get six packs the fastest.

2) Your diet intake is also a factor in determining the amount of time you'll be able to get a six pack. Working out to the point of exhaustion but consuming junk foods on the side will not lead you any closer to having a six pack. Unless you're an athlete who do insane amount of cardio everyday, all those who have a six pack maintain a healthy diet.

3) The amount and execution of exercises you did everyday also plays a factor. Combine any cardio workouts you've been doing and coupled it with proper abdominal exercises.

So the above mentioned factors determined how long you will be able to attain a six pack abs. Now that you know, work on it and persevere. Discipline and hard work will pay off in due time!

Are you still skeptic on how long will it take you to get a six pack? Remove your doubts by clicking here for testimonies and scientific explanations.

Article Source: http://EzineArticles.com/?expert=David_Hayford

Muscle Building Diet - How To Create The Best?

Creating the ideal muscle building diet is arguably the most crucial element in gaining muscle mass. Diet is very important for muscle building as it provides the muscles with the nutrients they need to repair and grow. Further to this, diet is simply the key to a healthy lifestyle in general.

An effective muscle building diet will include a considerable amount of protein. Protein is crucial for building muscle, losing fat, and maintaining overall health of the tissues and organs. As a general guideline, you should be consuming 1 gram of protein for every pound of your body weight. If you are serious about building muscle mass, this should be increased to 1.5 grams. The most protein rich foods include meat, fish and eggs.

Carbohydrates are also a crucial element of the ideal muscle building diet. Carbohydrates supply the body with energy and stamina, allowing you to workout to your potential. Complex carbohydrates such as pasta, potatoes, whole grain breads and rices are excellent ingredients for your diet. This may sound boring at the onset; however there is a plethora of exciting recipes involving such basic food groups.

Fats are another important element in the ideal muscle building diet. Fats provide a secondary energy source to carbohydrates and are crucial for the healthy maintenance of the human body.

As recent awareness campaigns have promoted, there are both 'good' and 'bad' fats commonly used in foods. Examples of 'good fats' or unsaturated fats are olive and flaxseed oil. Examples of 'bad fats' of saturated fats are animal lard and butter. An easy way to remember which is which is that unsaturated fats are liquid at room temperature, whilst saturated fast are solid at room temperature.

Fiber is another useful addition in the ideal muscle building diet. Fiber assists your body in ridding itself of impurities- essentially 'detoxing'. Naturally occurring examples of fiber include whole grains, nuts and seeds. There are also fiber supplements such as Metamucil which will provide and adequate source of fiber on a daily basis.

The final ingredients in the ideal muscle building diet are fruit and vegetables. Vegetables should be consumed in large amounts, whilst fruits should be consumed in moderate amounts. Fruits can significantly increase sugar levels and provide the boy with excess water- these aspects need to be regulated in the diet. Vegetables on the other hand provide the body with essential nutrients and minerals crucial encouraging significant muscle growth.


The most ideal muscle building diet is both balanced and nutritious. This diet can be altered to accommodate the goals you wish to achieve in your workouts. As a general guide it is advisable to avoid large meals and eat five or six small meals a day. Further to this it will be more effective to eat the majority of your protein and carbohydrates in the morning. Diet is the key to unlocking your muscle building success, and creating serious muscle mass faster.

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Sunday, 13 December 2009

5 Tips for Building Muscle Now

If you're frustrated with your muscle gain or fat loss goals,
I sympathize with you completely, and understand exactly what
you are going through. I worked out for years before finally
figuring out the correct ways to build muscle and lose fat.

I finally figured ou that the routines and body building tips
touted by professional bodybuilders and the muscle magazines
just aren't going to work for most people. But take heart,
you can reach your muscle mass and fat burning goals.

Putting together a program that incorporates the following
body building tips will point you in the right direction and
get you making gains you hadn't thought were possible.

Tried and True Body Building Tips

Train Intensely - You must work each set until you can't do
another repetition in good form. There is no point in
stopping at a set number of reps (such as 8), if you are
capable of doing 12. Your body needs to be challenged or it
will not adapt by building new muscle or burning off body fat.

Cycle Your Intensity - In order to prevent burnout and overtraining
from training intensely, it's important to take a week off from
training every 8 - 12 weeks. If, like me, you can't stay out
of the gym that long, you should train for a week at a very low
intensity level.

Train Briefly - Your workouts need to be short. This is
a very important weight lifting tip. You should never need
to do a weight lifting routine that takes over an hour. If
you are in the gym that long, you aren't working intensely
enough. You can workout hard or long, but you can not do
both. And to succeed in building muscle, you need to workout hard.

Train Infrequently - Your body needs time to recover
from your weight training routine, so that in can adapt and
grow. If you train with weights before your body is completey
recovered, you won't add new muscle and will eventually over
train, a big no no.

These are extremely important body building tips. It seems
that your body's potential for strength increases far outweighs
your body's ability to recover. What this means is that as you
grow stronger, your body needs more time between weight training
sessions in order to recover.

Bench pressing 300 pounds is a far greater stress on your body
than bench pressing 50 pounds, even if both were maximum attempts
at the time.

Train Progressively - You need to constantly challenge
what your body can do by continuing to add more weight and/or
repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates
the above weight lifting tips. If you put the other pieces in
place, such as your nutrition plan and supplementation plan,
you'll be well on your way to great gains and transforming your

1 - Squats

2 - Deadlifts

3 - Chin Ups

4 - Dips

5 - Bench Press

6 - Military Press

Here's another weight lifting tip - break in to this routine.
For the first few weeks, try working out 3 times per week on
nonconsecutive days, performing 2 working sets of each exercise,
doing 12 - 15 reps per set.

Don't train to failure.

After about a month, you can lower the reps on everthing but
Squats and Deadlifts, to the 8 - 10 rep range. Start training
to failure on some sets.

After another month, begin training to failure on all working
sets and consider only weight training two times per week to
accomodate the higher level of intensity and strengh that you've

Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. check it out at Build Muscle and see how you can get a customized muscle building nutrition plan at http://www.mynutritionjournal.com

Article Source: http://EzineArticles.com/?expert=Gregg_Gillies

Thursday, 10 December 2009

Muscle Gaining Secrets

When I first started training, I didn’t know any better so I went to the gym and did all the machine exercises and isolation movements that I saw everyone else doing. I figured these would all lead to fast muscle gain and I would be huge in no time.

My dad knew a steroid-using Italian guy named Tony who owned a gym and competed in several bodybuilding shows. He asked Tony if he could write me a program and Tony obliged. I was bursting with excitement and thought this would be the difference maker in my training. I met with Tony at his office one day, and in a scene that could have been straight out of an episode of The Sopranos, he interrogated me about my muscle building program. I gave him a piece of paper with my workout on it and he took a long, hard look at it.

“Here’s whatcha gonna do. And I don’t wan any a’guments. You do dis and you’ll grow. Ya undastand me?”

“Yeah, definitely. No problem.”

He pulled out a legal pad and scrawled out my new training program. It was loaded with all of the exercises that all the top name bodybuilders in the magazines were always shown doing. Stiff arm pullovers, concentration curls, leg extensions, cable flyes, you name it—they were included.

I took my new program, thanked Tony, and left. The next few weeks would surely be an amazing time for me, I thought. The growth that I was about to experience would be dramatic, I just knew it.

But nothing happened.

You know why? Because those exercises suck, that’s why. Sure, the volume was too high for my limited recovery ability at the time, but if he had me doing the right exercises, I might have experienced some kind of gains.

Choosing the right exercises could ultimately be the difference between lightening fast muscle gain and absolutely no muscle gain whatsoever. No matter how well thought out your workout plan is, if you use the wrong exercises, it will be completely useless. Even a bad training program will yield some results if you are using the right exercises. For these reasons, exercise selection is one of the most important components of any muscle building system.

So how do you choose the best exercises?

The best mass building exercises are always multi joint, free weight, compound exercises that use as much muscle mass as possible and allow you to use heavy weights. This includes movements like squats, deadlifts, chin ups, dips, overhead presses and rows. If you are desperately seeking fast muscle gain, the last thing you should ever waste your time doing is using machine or isolation exercises during your workouts. These exercises are great at producing that burning feeling that so many people love and can often lead to a great pump, but they do very little to pack on massive size or build real world, functional strength.

For a very unique, scientifically advanced rating system which gives you a complete list of the best exercises on the planet, proven to lead to insanely fast muscle gain and mind blowing strength visit MuscleGainingSecrets.com now.

Build Muscle With These 5 Simple Foods

Let me guess, you are trying to build muscle and maybe lose some weight while you're at it? Human nature tells us that people will go out of their way to find the easy answer or quick solution. My question to you...

Why buy those expensive supplements or crazy meal plans when you probably already have the food you need in your refrigerator?

This may surprise you but some of the simplest foods can offer everything you need to build muscle and get ripped abs. Here is a list of five foods you probably have in your kitchen.


Surprise, the best thing you can drink or eat when trying to build muscle is water. Most people know that our bodies are made up of mostly water but did you know that if you are dehydrated you will most likely not want to work out. Since water helps transport oxygen and other nutrients to your cells it is vital to maintain hydration. There have been times when I drive to the gym and then turn around just because my body doesn't feel like working out. I usually attribute this to dehydration. You need energy to workout and water increases your energy level.


To be more exact I mean egg whites. Medical experts show that eating an egg a day is a safe and healthy way to add protein to a diet. I use Egg Beaters because they have no fat, no cholesterol, and a good source of protein.

Peanut Butter

This could be the best food ever made, that is my opinion but it has merit. Peanut butter offers protein, vitamin E, and monounsaturated fats. Nuts have many benefits but most notable to building muscle is the source of protein they offer. If you look at almost any health related website they will give you a recipe for a protein smoothie that includes peanut butter.


Most people I know love cheese. Cheese offers calcium for bone health and vitamin B for energy plus it helps calcium distribute through the body. You need strong bones to lift weights and gain muscle. One of the best snacks I have found is string cheese, it is quick and easy to store in any refrigerator.


I must be crazy to include broccoli as a food that can help get you ripped muscles right. The fact is broccoli is has been called the miracle food by many nutritional experts. Broccoli also has the most nutritional ingredients than any other vegetable. For those who don't eat dairy products broccoli has a great source of calcium. Remember calcium helps build strong bones which help support you lifting those heavy weights.

These five foods are not the most published muscle building foods but they are probably the most common and a lot cheaper than that wonder pill.

One of the most important things to remember when trying to gain muscle is keep your muscles guessing, I try to keep my readers guessing which makes them enjoy the article. For more simple answers to get fit click here.

Article Source: http://EzineArticles.com/?expert=Tom_Polifka

How To Build Muscle (Muscle Building Tip)

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Is Protein Good For Building Muscle Or a Myth?

If you have ever picked up a bodybuilding or fitness magazine you will see advertisements for all kinds of protein supplements. Now most people would take that as fact that it must help you to build muscle. Still there are people who wonder is protein good for building muscle or a myth. We will answer that so you will know that it is the most important supplement you can ever purchase.

When you workout you are creating tiny microscopic tears in the muscle fiber. When that happens it is obvious that they need to be repaired. There is one nutrient that helps to facilitate that repair and it is protein. It acts like a handyman that fixes something wrong at your home. It goes inside the muscle fibers and helps it come back stronger than ever. So if you are ever asked is protein good for building muscle or a myth you can say whole heartedly that it is true.

Now that you know that protein is good for building muscle and it is not a myth you must choose one that is right for you. First you must make sure that it has at least 24 grams of protein per serving. Once you have that criteria met you can start to look for a flavor you will like. Some companies like Optimum Nutrition and Designer Whey have an abundance of flavors ranging from vanilla, chocolate, coffee, mint chip, and everything in between. You should choose based of your personal taste preferences and also what you want to mix in the shakes. I hope that this article helped answer the question is protein good for building muscle or a myth. You should know now that it is not a myth, but actually the best supplement for helping repair and build your muscles.

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Muscle Building Exercise That Builds Muscle and Gets You a World Class Body

Ever wanted to have a ripped, muscular body with every part of your upper body bulging in any tight-fitting shirt that you wear? Always wanted to be at the center of attention at beach events where everybody (even the men) cannot help but stare at your wonderfully toned physique? You are not alone - in fact, there are probably millions of men around the world that feel the same way as you do.

But, if you are feeling helpless as you look at your own scrawny built and are wondering how you can ever be like the men on the front cover of Men's Health magazines, fear not because here are some great muscle building exercises you can try out to achieve the body you always wanted.

1) Push Ups
Pushups are a great muscle building exercise that is simple to do and does not require anything except for a little bit of space that is the length of your body. If you do not already know how to do pushups, here's a tip.

All you have to do is to lie on the floor with your stomach facing down and your two palms also faced down with fingers pointing forward. Using your legs as a support, use your triceps to push your body up and then bend your elbows to move your body down until your nose nearly touches the floor.

This is a single pushup; if you are a beginner, try doing 5 sets of 10 pushups first with a minutes break in between each set and progressively increase the number of pushups in each set until you can do 5 x 50 sets with ease. Pushups are a great way to work on your chest and triceps muscles.

In addition, varying the type of pushups you do, such as one handed pushups, one legged pushups or even diamond pushups, targets different muscles. In short, it is a great muscle building exercise.

2) Pull-ups / Chin-ups
Another great muscle building exercise is doing pull-ups or chin-ups. All you need is a cheap pull-up bar from any DIY convenience store or you can always go to the nearest part for your workout. Pull-ups and chin-ups are similar but what differentiates them is the grip position of your hands and the muscle groups that are used.

Pull-ups have your palms facing away from you and work mainly your triceps, while chin-ups have your palms facing towards you and work out not only your arms muscles but your back muscles.

3) Weights
If you have the time and money, one way to build your muscles is to head to a gym and work out. Weights exercises are good and quick ways to start putting on some learn meat and they should not e neglected if you want to build your muscle quickly. You can do muscle building exercises such as pectoral flies, dumb bell raises and calf raises. By using lifting weights and incorporating the right kinds of food into your diet, you can build muscles in no time.

I have had quite a few crazy muscle building adventures during my early days using the wrong muscle building exercise. Save yourself time, money and headaches by visiting my muscle building blog for resources, reviews and fun advice.

Also visit http://www.guidetomusclebuilding.com to discover the one thing that you must do if you do not want to remain as that skinny guy in the room that is still not getting noticed.

Article Source: http://EzineArticles.com/?expert=Kelvin_W._Ho

Get Ripped in 30 Days - How to Get Abs Really Fast!

At times, getting ripped may be demanded within a short time notice. This is common among professional ab displayers or male models. The pressure is even greater for those who want to get back in shape after a few lazy months. Some of the industries that would make such demands on men include the movie industry as well as the fashion and design industries.

For anyone in these industries, the pressure to get ripped in 30 days can be overwhelming. Here are a few tips on how to get ripped fast, efficiently and effectively.

Plan your Diet: Within five days, there should be set of planned meals for the next 30 days. This should include body building protein filled foods. A combination of high protein and high carbohydrate diet would most useful. Some cereals such as grain amaranth provide both a high quality folic acid and carbohydrates. Because these cereals are eaten together with the outer cover, this would provide roughage that allow ease of peristaltic movement.

If one is bulky, then he should consider doing simple but high calorie burning excises. It does not necessarily require that one does heavy exercises. Simple exercises are more likely to burn the extra fat better than heavy exercises. It should be remembered that to get ripped in 30 days, the body would need to be trained to utilize the entire glycogen and fat deposits.

Lastly, learn to use some aerobic exercise. These will push your body cells top learn to work in anaerobic conditions. This condition is what referrers to cells that work with less oxygen. This may not be preferred for due to the strained exercise full of lactic acid.

All in all, with the above mentioned tips followed, in order to get ripped within 30 days seeking some proven techniques can prove to be professional.

Now is the time to take immediate action if you really want to get ripped within a single month. Click Here to Read My Story on How I Got Ripped and Gained Muscle Only 30 Days for Free!

Article Source: http://EzineArticles.com/?expert=Humayun_Altaf

Wednesday, 9 December 2009

Caveman Training! Get Huge and Ripped Today!

There are many different ways to build muscle mass and burn fat. Getting a herculean body is not a cut and dry process; anything that puts repetitive resistance on the muscles in your body will create the stimulus necessary for them to grow, and anything that allows you to burn more calories than you are consuming on a daily basis will allow you to lose body weight.

However, people have been getting massively muscular and immensely ripped bodies long before things like commercial gyms were on every street corner in a metropolitan city.

We've all seen the images of cave men and Spartans with amazing bodies, and well, whilst there is some artist imaginations thrown into the mix, the truth is not that far away; those guys were in great shape.

There are numerous ways to train without the traditional barbells, dumbbells and machines that we are all used to. Everyday objects lying around a house make awesome tools to condition your body to become something amazing.

In the fitness industry we call this 'caveman training.'

Caveman training is an incredibly popular way to get the body you desire if you don't have the time, money or inclination to head to a conventional gym, or are just looking for something new to spice up your training program.

The most popular of tools used in caveman training include:

(1) Sledgehammers: Hammer swings are an amazing way to strengthen your lower back and abdominal muscles.
(2) Wheelbarrows: Walking a wheelbarrow filled with bricks is a great way to work your posterior chain, as it mimics a dead lift motion. You'll also get great fitness from this exercise.
(3) Sled Dragging: A sled can be made out of wood or metal, as is basically just a carriage that is dragged behind you as you walk and is attached to either your waste, or shoulders. Filled with weights, this is one of the most popular not-in-the-gym exercises around for power lifters.
(4) Kettlebells: These commercially made weights can be bought online or at any local fitness market, and are very unique in their design. They can be used in a myriad of different ways, and come in a huge range of sizes.
(5) Tires: Get yourself a large truck tire and you'll have one of the most versatile tools for train. Tire flipping is a great way to develop your posterior chain and core muscles.
(6) Log: Buy a heavy industrial log from a landscaping store and attach handles to it and you have an over head press and rowing device all built in one!

Purchasing all the above items, in some cases, would be about the same as a year membership to an exclusive gym!

Imagine the money you would save over time, as well as revitalising your workout regime with completely new and brutal exercises, which will give you the body of your dreams in no time at all. Remember, diet and rest are also an incredibly important part of the process, and they cannot be overlooked.

Kim Hanna

Kim is an athlete and writer who specializes in training people for strength. When he is not working in the gym he is busy creating unique webpages such as his latest site on brown leather dining chairs as well as red leather dining chairs.

Article Source: http://EzineArticles.com/?expert=Kim_Hanna

Muscle Building Exercises & Tips For Skinny Guys

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What Are the Best Muscle-Building Exercises?

What are the best muscle-building exercises? It's a question we all ask, so here's my version, based on the effectiveness of the exercise to build muscle on a specific body-part.

We're looking to build as much muscle mass as possible right? Cable flyes are a great isolating exercise, but nothing sparks full on hypertrophy like a heavy bench press. Using a pair of heavy dumbbells with good form will have your chest ripping through your vest!

Concentrate on the lower part of the movement, always focusing on the stretch and squeeze of your pecs and focus on reps, not how much weight you can lift. Go to your gym and see all those wannabes using a heavy weight and only moving the weight half way down and back up again, then look at their underdeveloped pecs! Don't make that mistake - remember you're a bodybuilder not a weight lifter. You build your body, you don't lift weight (you know what i mean..)!

No. 1 exercise - dumbbell bench

To get those boulder shoulders you need to hit them from different angles, but the best mass builder has to be the barbell press (sometimes called military press).

No.1 exercise - barbell press

The deadlift is an amazing exercise. Make sure you get the form spot on, then watch your back split your t-shirts.

No.1 exercises - deadlift

Some people may say that the classic barbell curl is the best for overall mass, but technology has advanced and the cable machine provides much better resistance. At the top of the movement on a barbell curl the bar doesn't provide any resistance against your bicep, but a cable will provide constant tension against your muscle giving a much better stretch.

No.1 exercise - cable bicep curl

The best way to build mass is to perform exercises where you can pile on the weight. Dips have been a mainstay of bodybuilders for many years, and for good reason - they work! To concentrate fully on your triceps make sure you perform the top half of the movement. Dipping too low or leaning forward will bring you chest and shoulders into the movement.

No.1 exercise - dips

Traditional abs exercises like sit ups are terrible for the back and also aren't that great at actually recruiting your abdominals. Choose an exercise that can really focus on your core. Put a 5kg plate on each end of a barbell, grabbing the bar, and on your knees roll forward, and then back.

No.1 exercise - Barbell roll

Squat, squat and squat again.

Your hamstrings will be worked when you squat, but if you want to isolate them stiff leg deadlifts will do the job!

No.1 exercise - SLDL

There is pretty much just one exercise you can perform for you calves. Just make sure you work them heavy like all your other lifts.

No.1 exercise - Calf raise

The Best Exercise For Building Muscle?
There are obviously a lot more exercises and movements that you need to incorporate into your bodybuilding regime to develop muscle mass and also keep things fresh, but these should form the basis of you lifting schedule. There is no one best exercise for building muscle in my opinion, but these exercises recruit the most muscle fibre and will make the biggest change.

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Article Source: http://EzineArticles.com/?expert=James_A_Hart