Muscle Workout Routines - What You Need To Know...

Chest Muscle Workout Routine

Muscle building should be viewed as a marathon, instead of a sprint. The painful truth about gaining muscles is this, you will hardly notice any sort of results even after weeks have gone by training in the gym! If you truly want to be successful in building muscles, you will need determination as well as commitment to stay to your planned muscle workout routines.

Developing a muscle building workout routines can be difficult especially with so many different muscle building tips. Here are some simple and effective ways to help you with developing a muscles workout routines and diet plan.

Muscle Building Diet

It's a known fact to many professional trainers and world fitness experts that in order to increase your muscle mass; you'll need to have a solid stream of proteins in your diet. The most common and accessible proteins source would be red meat, but if your diet only compromises meat, your organs are bound to have complication in the future. Do consider other source of proteins aside from meat, cheese, milk, nuts, fish, eggs are all excellent source of proteins and they contain different form of nutrition such as amino acids, fatty acids, healthy fats.

Using Free Weights in Your Muscles Workout Routine

While it is difficult to get used to the idea and balance initially, free weights offers you the flexibility as well as a wider range of choices for increasing your muscle mass at different part of your body. They are also inexpensive and can be done at home with little space required as compared to a strength training machine. When done right, it will match the form of an exercise performed through strength training machine.

Remember to Train Safely

Most people do not have the discipline to warm up and warm down before and after their workout sessions, and this leave them extremely prone to injuries. You will want to observe this rule as it puts your body in a more optimum and effective state when you start working out, as well as sending a signal for your body to rest when you're done. Another important tip when in the gym is to make sure you do not overstretch your body with weights that you're not ready to lift. It's common to try to outdo your previous lifting session, but keep your feet on the ground and do not get carried away lifting weights that you're not ready.

Advance Training with Alternatives

Once you're starting to complete your workout routines consistently, you might be ready for more advance and intensive training. Access your strengths and check your overall status to make sure that when you're trying a more advance alternatives, you're ready for it. A good way to tell is to make sure that you do not stress your muscles too much to the point that you compromise safety and your form!

Check Your Progress

The only way to tell if your current muscles workout routine are really bringing you closer to your muscle gaining goals is to cross check it with either your trainer or your gym buddy. Write down your progress for every gym session and observe whether your intensity of training has increased and whether you're actually gaining any muscles mass or not. Improvise and improve when necessary and also find out what strengths and weaknesses that you can further improve on.

Be sure that you're ready for the long haul ahead as previously mentioned. Bodybuilding is not a sprint, it is the slow and consistent workout sessions coupled with the right attitude and knowledge that gets you the perfect body you dreamed of.

Top 10 Protein Foods For Six Pack Abs

Protein is highly essential for any diet plan, or anyone who wants to gain muscle, whether in their abdominals area or in their biceps.

Protein, which provides four calories of energy per gram, is the building block of muscle and amino acids are the building blocks of protein.

There are vital amino acids, which are ones that you MUST get from the diet because your body cannot produce them, and there are non-essential amino acids that your body already has enough of.

Protein helps support lean muscle tissue, aids in the production of hormones and enzymes and supports immune function. Exercising individuals have higher daily protein requirements than inactive individuals, since exercise increases the body's need for protein.

Since protein is necessary to build muscle, it can actually help speed up metabolism, because it takes energy to maintain lean muscle at rest. This allows individuals to lose more fat in the areas they don't want fat.

So now that you know how vital protein is, what are the top 10 recommended proteins?:

Casein- This is a milk protein that seems to have a timed-release effect and a high glutamine content, which can enhance exercises recovery and boost immune function. Casein is clinically proven to increase lean muscle mass and strength, and is considered to be one of the best nighttime proteins.

Milk Protein Isolate- This contains both whey and casein and is a good source for these two proteins.

Soy Protein Isolate- This vegetarian protein source has been shown to enhance thyroid hormone output, which can increase metabolic rate to support fat loss. There are certain isoflavones in soy that have numerous health benefits, including lowering cholesterol and triglyceride levels.

Whey Protein- This highly absorbable protein provides the highest concentration of the branched chain amino acids, which play a HUGE role in the muscle building process and weight loss process, and even supports the immune function. Hydrolyzed whey protein has some of the benefits of whey, while providing highly absorbable peptides that can have muscle building effects.

Chicken Breast- This is a relatively low-fat, high-quality protein source. It contains numerous doses of different branched amino acids and has a good potassium-to-sodium ratio for improving the balance of water in your system.

Sirloin Steak- A lean protein source with an excellent potassium-to-sodium ration, it provides heme iron and good amounts of the amino acids that support energy and lean body mass.

Egg Albumin- This traditional protein source boasts great amino acids, and cooked egg whites are the highest source of egg albumin protein.

Tuna- This is a very lean protein source that provides an excellent amount of branched chain amino acids. Canned versions make it easy to use and help with portion control.

Orange Roughy Fish- Another lean protein source with an outstanding potassium-to-sodium ratio. Orange Roughy is a good source of the amino acids that promote lean body mass and muscle building, along with weight loss.

Salmon- Yet another lean protein source, that is most famous for the amount of amino acids found in its source. Strong source of protein that provides muscle building and supports energy.

Bodyweight Chest & Back Workout

A really neat video muscle building with bodyweight chest and back workouts

Ways To Build Muscle Definition

All of us want to look good and a essential element of this appearance is a muscular and well toned body. Some of us fail to realize that building muscle definition is not that tough, it just requires some effort. All you have to do is figure out the proper work outs to stimulate the cardiovascular system in addition to proper diet and a sufficient amount of rest. Not only will this enhance the look of your muscles but will also provide you with a great deal of energy and self-confidence. As with any method of training, you ought to be knowledgeable about what you should do and what you shouldn't do but, once you have determined a good routine, the results will surely follow.

The first requisite of improving muscle definition is to train often and effectively. Without physical activity, muscle tissues do not get a workout and there's no chance of improving muscle definition. If you wish to build this tone quickly, the only way to do so is to go to the gym habitually and do some weight training. Weights increase your overall muscle definition quickly and also have the advantage of being able to focus on certain regions of the body. Furthermore, you will need to frequently participate in activities such as jogging, speed walking, cycling or playing a sport such as basketball.

The method of exercise in which you follow is essential and, if your time is restricted, you must try and work out two groups of muscles at the same time. You should also try and alternate these different muscle groups on a normal basis so that each group gets a good workout. If you are using the gym, remember that heavy weights are only essential if you are building muscle mass. If you just want to tone your muscles, then lifting lighter weights at an increased frequency will be most advantageous.

The importance of proper rest and diet can't be over exaggerated. Concentrate on your protein intake and decrease the fats that you consume by eating more white meat or lean meat. Supplement your protein intake with healthy protein drinks particularly after working out. Be sure to drink lots of water and unsweetened juices. Also remember to get plenty of rest as the body needs to recover or else you will feel continuously tired.

Bruce Lee's Abs Workout - The Six Pack Secret

What training methods did Bruce Lee use?

Most people agree that Bruce Lee's abs are the most striking part of his highly developed body. In fact, Lee strongly believed that the abdominal muscles were one of the most important muscles for a martial artist:

"My strength comes from the abdomen. Its the center of gravity and the source of real power" (Bruce Lee, The Art of Expressing the Human Body).

In addition to his huge collection of books on martial arts and bodybuilding, Lee also had a special folder with countless articles on different ab workouts. He tried countless exercises and finally chose 3 major exercises that he would perform daily:

1) Twists (bar/ stick required)
2) Sit-Ups (abdominal board required)
3) Leg Raises

Here's the description of the first exercises called "The Twist":

Starting position: Stand upright, feet shoulder-width apart. With a light bar or a stick across the back of your shoulders, bend forward and try to touch the right end of the bar to your left foot. Straighten up and repeat the movement - now touching the left end of the bar to your right foot. Lee did at least 50 repetitions.

"The proper way of doing sit-ups isn't just to go up and down, but to curl yourself up; to curl your back up, like rolling up a roll of paper" - Bruce Lee.

As you can see, Bruce Lee's abs workout isn't that complicated, it's the daily repetition combined with a proper diet (see the amount of calories you take to you during the day; try to keep starches, sweets and fat to a minimum: no donuts, cakes, candies, soda) that gets you the results.

P.S. Long cardio sessions are by far not the best way to reduce your body fat percentage! Weight training (only 2 sessions a week) and interval training (high intensity work for short periods of time) are far more effective - this has been confirmed in several studies.

3 Abdominal Muscle Routines To Get A Great 6 Pack

Ab Muscle Routines to get ripped!

Amazing, washboard, ripped and sexy abs are the key to a sexy body. If you're under the impression that training is all about Biceps and chest strength, then you're working. Rock-hard abdominal muscles are where it's at these days.

This is as, in a recent survey of 500 women; all were asked "What is the sexiest part of the male body?" 78% of them said the abs. I'm sure you could agree, without massively, ripped and taught abs your body is essentially not as attractive as it possibly could be.

So, how do you get ripped abs?

Well, it has everything to do with your abs routines and workouts and diet. However, I'm going to tell you about how to achieve massive abdominal muscle mass through exercise and leave the diet talk for a later time. Just one quick tip, it is recommended that you avoid all 'fast food' and eat a balanced diet, consisting mainly of fresh fruit and vegetables.

Returning to the original statement, the best way to achieve perfect abs is with the perfect exercise routine / workout. Personally, I recommend you do something similar to these basic principles:

When you first begin your six pack quest, you should start with:

30 x Crunches (avoid sit-ups, they cause stress to the back)

30 x Hip rolls ( all you do is lie on the ground and push down with your hands, whilst raising your pelvis off the ground, so your butt comes right up - while you're doing this you should be squeezing your abdominal muscles)

50 seconds Bridge (A bridge is essentially just that, you make your body into a bridge whereby you place your feet flat on the ground and hands out as far in front as possible, you then try and place your butt in the air as high as possible. You hold this position for approximately 50 seconds - Bridges are sometimes referred to as "planks")

After a while your abs will become a lot stronger, therefore you can do these routines longer, you should try and increase your six pack workout routines in increments of 5. Meaning you do 35 x Crunches, 35 hip rolls and 55 seconds bridge.

To conclude; these routines have worked for myself and countless others, just a bit of advice; you should also start running and other cardio work. This will essentially help to trim the layer of fat over the abdominal muscles and they'll take a on a much more predominate focus.

After a while your abs will become a lot stronger, therefore you can do these routines longer, you should try and increase your six pack workout routines in increments of 5. Meaning you do 35 x Crunches, 35 hip rolls and 55 seconds bridge.

Diet Tips To Get Great Abs

Great Diet Tips For Amazing Abs

Contrary to popular belief, the most important thing you can possibly do to have perfect 6 pack abs is not just thousands of crunches. In fact, it's not even endless stomach exercises or special machines bought from late night TV commercials. The best thing you can do to start to show perfect 6 pack abs is control your diet.

What about all of those models doing hundreds of ab exercises each day?

Most of the time, ab exercises alone won't get you the washboard stomach that you're looking for. While there are some fantastic ab exercises that will build muscle in your stomach, they won't give you the look of the 6 pack that you're looking for. In order to have that 6 pack look, you need to reduce your body fat, and this is best

done through good dieting.

So what kinds of foods are best for a 6 pack?

There are several different foods that can be absolutely great to help you achieve sexy 6 pack abs.

Egg Whites

Egg whites are a low calorie, high protein low fat breakfast that give you lots of energy and nutrients and keep you full for hours without needing to load up on useless calories that will end up making you fatter. I eat them almost every morning, and sometimes throw them in for a dinner meal if I'm in a rush and don't feel like cooking a bigger meal.

Chicken Breast

Boneless skinless chicken breasts are the staple of any good dieters meal program. They're low in fat, high in protein, and full of great nutrients. As long as you don't cover them in unhealthy sugar filled sauces or fry them in fatty cooking oil, eating them with at least one meal a day will help you feel full and help you trim the fat so you can have those sexy abs.

Fish

Fish, like chicken breast is absolutely the best source of animal protein available. As long as you don't bread it and fry it, it's actually better than chicken breasts. This is because fish contains Omega-3 fatty acids which have been proven to help people lose weight as well as lower bad cholesterol.

Broccoli and green veggies

If you're trimming body fat to have perfect abs, green vegetables should be on your plate at every meal. They are full of fiber, vitamin c, and plenty of other nutrients that help cut the fat. Because they are full of fiber and low in calories, they are also a great snack to help you get through your day. Even if you don't love them, don't overlook them if you want a healthy way to get 6 pack abs.

While exercise will help you build the muscles in your stomach, it is so important to control your diet so that you cut your stubborn body fat. If you Diet for 6 Pack Abs, you will see them quicker than you could imagine.