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How to Gain Muscle

Best Strength Exercises

Four of the Best Strength Exercises for the Body

There are far more weight fitness workout routines that may be done than there are muscle groups in the body, and to know those that target which muscle group could be a lengthy exercise.  So we’ve selected four of our favorites, first since taken jointly they cover most of the muscle groups, and also since all of them individually exercise multiple areas.  All but one of these best strength exercises qualify as workouts without the use of weights, so for these you do not even need to go in the fitness center.

What Are the Best Strength Exercises Everyone should be Doing

1.    Lat pull down.  The one drill that needs a machine, you sit with your thighs braced and reach overhead to a bar which is connected to the stack of weights.  The movement will be started through pulling the bar down to underneath the chin, and finishing the exercise by bringing it back to the first location.  A variation of this will be to lower the bar towards the back of your neck, that is certainly great for the upper back, however ought to be done using less weight.

The usefulness of the lat pull down relates to the muscular work around your elbows and shoulder joints.  These exercises are similar to chin-ups, although using the machine you have greater control of the weight being applied.

2.    Lunges. To perform this, stand with your feet shoulder-width spaced out, then stride forward.  Your front knee must be at 90 degrees, and then the action is continued until the rear knee contacts the floor.  The motion is completed by moving upward to a standing position lifting with your front leg.

These workout routines are fantastic for your glutes in addition to the quadriceps, together with keeping the hips and hamstrings supple.  Many variations could be done which will bring other muscle groups to play, such as the use of little weights, either small dumbbells in each hand or barbells.  But this would only be recommended for more advanced trainers.

3.    Pushups.  Also referred to as the press-up, this would be a familiar exercise done in a prone position by raising and lowering your body using your arms.  The exercise really helps the pectoral muscles, the anterior deltoids and also the triceps, with some additional benefit to your core midsection as a whole.

Like all our workouts, many variations for the pushup could be accomplished, either for exercisers that are more advanced or individuals unable to support their weight.  Further advanced forms will be elevating the feet, placing your knuckles to the floor rather than the palms, plus sustaining your weight with your fingertips.  For those less advanced, chair pushups, wall pushups and knee pushups are designed to place less weight into the exercise.

4.    Squats.  This exercise is considered fundamental in support of increasing the strength and size of the legs and buttocks as well as developing strength of your core.  Beginning in the standing position, your hips will be moved back and also the knees bent to the point where your hips are at least to a height of the knees, and preferably lower.  Then using your legs return to the initial position.

Both dumbbells in each hand or barbells across your shoulders can be utilized, and this exercise not only builds strength in this region of your body, but creates better overall flexibility in the hips and knees.  There has been some controversy with this exercise causing injuries with the spine and knees, so watch the video below.  Like most training, particularly for beginners, you must know your limitations and ease into it slowly and using the proper form.

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Develop Big Powerful Muscles

Ideas to Develop Big Powerful Muscles

Despite the fact that most people want to improve their physical look, some don’t want to put in the work required to do so. You, though, have searched out more information, which means you are ready to develop big powerful muscles the right way. Here we will explore a few handy ideas to help you build muscle mass faster and more safely.

Concentrate your weight-training regimen on squats, dead-lifts, and bench presses, as they are the cornerstone of your bodybuilding routine. Each will build your strength, and for that reason your muscle mass, while also improving muscle condition. Find a way to incorporate some type of these workout routines in every workout. Hold the “big three” in mind and incorporate them in your workout routine.

Protein Is a Key to Building Muscle

Giving in to your carnivorous side can help you build muscle. A very good protein target is one gram of protein per pound of mass. When attempting to add muscle, eat an adequate amount of protein each day. Protein is the fundamental element for developing muscles. If you do not supply adequate protein, muscle mass will be difficult to obtain. You want to have a minimum of two protein-rich meals a day, with at least one high-protein snack.

Don’t attempt to build muscle while carrying out intensive cardio workouts. Despite the fact that cardio can help enhance your general physical overall health and fitness, it can negate the effects of strength training workouts. It should be clear now that muscle building and improving your look is simpler than you realized. It does require some work and follow-through, but if you use what you’ve discovered by reading this report, you should see initial results quite quickly.

How To Gain Muscle Without Fat – 3 Tips For Lean Muscle Mass from jonmusclemass on Vimeo.

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Thin Men Building Muscle

Suggestions for Thin Men Building Muscle

Resistance training is incredibly glycolytic, meaning it burns up a high amount of carbohydrates. For this reason, you should not get into any body building workout without having consumed around 300-600 calories of a carbohydrate-containing meal 2 to 3 hours prior. This specific meal can include sweet potatoes, yams, oats, quinoa, brown rice or any other wholesome carbohydrate source. If you eat yet another comparable meal right after training session, you’ll be able to put on physique more rapidly, because the muscle tissues will rapidly absorb the sugars more quickly after a physical workout.

Additionally, scheduling your own protein intake with several small 20-25-gram servings split up through the day will be a lot more effective for enhancing muscles, rather than a large protein shake at the beginning and end of the day.

Ultimately, any thin person wanting to put on muscles must be aiming to consume a pre-workout meal, a post-workout meal and 4 to 5 extra meals. This might look like a great deal of eating and food, but this is what it requires to build considerable muscles if you’re thin.

Consume Amino Acids

A big secret amongst bodybuilders and strength training practitioners is a type of supplement called “branched chain amino acids” (BCAAs). These are unique protein-building blocks that are rapidly absorbed and easily used by muscle tissues during exercise. They’re cheap, easy to find and may be eaten without having any tummy distress both before, during and right after training session, and will drastically increase muscle development.

You should not physically train for size without amino acids, like those found in berries, in your system, and since digesting a steak can be tough during a hard physical exercise, BCAAs are a good way to go. To gain muscle tissue more rapidly, you should aim for 10-20 grams of BCAAs, eaten before, and then every 60-90 minutes during the weight-training workouts.

Consume Meat

Thin guys who become vegans or vegetarians may possibly cringe at this tip, but meat is muscle fiber, and it’s chock full of fats, proteins and also hormonal precursors that assist you to put on size more quickly. While you certainly can get satisfactory proteins from plants, it’s a lot more difficult to go the vegetarian route, and the volume of food you must eat is going to be extremely daunting and a bit distressing to your tummy.

To maintain muscles, you need to eat about 0.55 grams of protein per pound of body mass, and to develop muscle, you will need about 0.7 grams per pound. In addition, you’ll have to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This substantial volume of food and protein should include meals that organically increase testosterone, including grass-fed beef, eggs and seafood (additional lower-calorie testosterone-supporting foods include garlic and also broccoli). Make sure you don’t start adding salt to your food or you may put on weight.

Lift Heavy

The majority of skinny men do not lift adequately heavy weights to build considerable muscle. This is one good reason why having a fitness trainer or workout buddy at the health club will help you gain muscle more quickly — you can lift more weight when someone is there to help you in the event the weight gets too heavy for you to safely handle.

If you follow these tips and a structured muscle gaining routine, you should be in a position to start packing on muscles like never before.

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Weight Training Exercises at Home

Benefits for Weight Training Exercises at Home

When you go to a fitness center you’ll see the area with free weights, and then the area that has all of the workout machines.  Both will be excellent options with benefits for both.  But let’s say you choose not to opt for the membership cost and decide to create your personal little workout area at home.  Do you order the machine which you saw advertised over the infomercials?  We think in this case weight training exercises at home with free weights is the way to go.

Here Are Factors to Consider

1.    Exercises that simulate the real-world.  The benefits of working with free weights are that you can simulate with the use of weights a great deal of what you will do in the actual-world conditions.  You can use small weights to shadow-box to get better quickness.  Many of the exercises golfers perform use free weights in which workout machines have no place.

2.    Cost.  Workout machines are pricey, plus they also break down, and that costs you money.  Plus when you buy equipment that isn’t adaptable to keep up with your development, that expensive equipment might soon become obsolete.  A collection of dumbbells is relatively cheap, is more versatile, and you can make use of them for nearly a lifetime.

3.    Adaptability.  To develop the last point further, even the best multi-use  exercise equipment will only allow an individual to perform a limited variety of movements using a limited extent of motion.  Because free weight equipment adapts with the exerciser instead of the user adapting with the capabilities of the machine, free weights will be much more versatile for what an individual needs.

4.    Amount of room needed.  The more upscale workout machines are generally fairly large and cumbersome, because once you set them up in location that’s basically where they will stay.  Free weights may be stored in the closet, beneath your bed or within their own small nook.

5.    Safety issue.  This may be the single most compelling need to utilize machines, particularly for beginners.  The balance which the apparatus provides will present a “safety net” to prevent an individual from being injured.  But that very same stability that the equipment offers will not force a person to maximize full body power, since the machine targets only certain muscle groups.

Furthermore, most accidents don’t occur because of free weights falling on someone who’s lost control, but from muscle pulls or joint injury because incorrect form had been employed .  That certainly can take place as easily on workout machines as with free weights.  Understanding the proper method to execute an exercise as well as not pushing yourself past your limit will be the best approach to circumventing injury, using either free weights or machines.

When you decide to create your own little home gym, it doesn’t need to break the bank or require a complete room of the house.  You may be saying that those small portable fold-away sets will not take a great deal of room, but they do little good for those slightly serious about weight training.  You will get more bang for your buck with a few free weights.



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Aerobic and Anaerobic Exercise

Aerobic and Anaerobic Exercise- Understand what They Offer

We are going to give the quick and simple description of aerobic and anaerobic exercise, but more importantly how to use each for top training and fitness.  Many personal trainers use one or the other as their favored method, but when it comes right down to it most are going to agree to combine both, based to the individual and what he is trying to achieve.

The meaning of aerobic is exercise “with air”, also anaerobic training is “without air”.  Aerobics will be exercise where oxygen is used to fuel our muscle for a protracted action.  When you are cycling, distance running or whatever endeavor where the air you breathe maintains the muscle operating, you are doing cardio training.  Anaerobic training would be sprinting, power lifting or activities where the body’s energy needs exceed that provided through breathing.  You will only be capable of do those workout routines in brief bursts.

A Closer Look at Each

1.    Aerobic.  Using oxygen and therefore proper deep breathing is going to be part of those exercises.  Your body will make use of oxygen to provide energy, and this process can make the heart and lungs work harder, and grow to be stronger.  It additionally will help to flush our arteries, resulting in less plaque being built up in your arteries.  Increasing strength in your heart and enhancing the circulatory system will not just provide essential nutrition for the cells, but is going to be more helpful for eliminating toxins and other wastes.

Aerobic Exercise

Because aerobic exercise makes the lungs work harder, the respiratory system is going to benefit.  The body needs adequate amounts of oxygen getting to the cells effectively, strong lungs along with a robust delivery system is going to keep you feeling and looking more youthful. Finally, cardio working out uses calories.  Body fat becomes burned when oxygen is needed to provide energy during exercising.  Cardiovascular training can only provide this.  It is simple to determine the fitness payback that can come from aerobics, and also the prevention for such problems like heart disease, arthritis, stroke, hypertension, type 2 diabetes and high cholesterol.

2.    Anaerobic.  Such exercises are for shorter periods but are more extreme.  As both these anaerobic exercises and aerobics provide many health reimbursement, anaerobic exercise offers some which are limited.  One among the preferred reasons why people decide for this training is to cut back body fat.  Several of the general exercises will be to increase muscle mass, and greater muscle means elevated metabolism.  A study at Tufts University concluded that metabolism might be increased by as much as 15% when lifting weights, and greater metabolism means more calories burned.

Escalating balance and strength will be one more payback for anaerobic exercise.  Strength training will increase an individual’s range of motion.  Especially using free weights, which help in core strength and stability, these exercises may be especially useful to those getting older in stopping mishaps caused from falls.  Lastly, anaerobic training can help the mind, since self-confidence and more self-esteem is promoted while exercising.  Mood improving endorphins are released whenever you exercise, which of course takes in aerobics as well.



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Metabolic Resistance Training

A New Level to Train- Metabolic Resistance Training

Metabolic resistance training takes regular weight fitness to a greater level, and advocates claim many levels higher.  If one has the stamina and strength to be able to do this kind of exercise, it’s going to spike your metabolism, lose calories on a far higher pace, and maximize your muscle-building capacity.  As a rule it includes combinations of anaerobic and aerobic exercise, but builds in resistance training to a larger degree for a more comprehensive package for challenging the body.  Circuit training will be the popular way for a lot of people doing this, and we’ll get into a sample of a circuit at the end of this piece.

Just What Is Resistance Training?

But first, just what is resistance training, and what are their benefits?  Resistance training, also referred to as strength exercise and weight exercise, utilizes machines, weights and the body’s own weight to labor the muscles.  Why everybody ought to be doing this is not to build massive muscle, although that is what nearly everybody associates weight training with.  It’s done to realize a improved body, and ultimately for weight loss.  By adding lean muscle, body metabolism will be increased, and this will burn calories, and fat.

Metabolic Resistance Training takes Resistance Training to a New Level

Metabolic resistance training is a much more intense form of training.  It can involve circuits, speed, super-sets and compound movements.  It is not designed for people starting out, and not for those that can’t cope with taxing their body with intense training.

All that we do concerning resistance training goes double for metabolic resistance exercise.  The benefits will be greater, but so will the danger if you’re not in shape or don’t understand what you’re doing.  Metabolic weight training isn’t for the beginner, but once you have gained some experience using resistance training, it might be an area you might like to progress to.

Here would be a sample of what a metabolic weight fitness session could entail.  Create a series of exercise stations that train muscles within a push/pull fashion, beginning with the upper body and continuing  to the lower body.  Such workouts will work the chest, back, shoulders, biceps, triceps, quads, hamstrings, calves and abdominals. Move from one exercise to the next with nominal rest (ideally less than 15 seconds). Do three circuits in all. Don’t pass out. Reap the rewards.




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Metabolism and Muscle Building

The Relationship Between Metabolism and Muscle Building

When you are trying to build muscle, there will be a close relationship between your metabolism and muscle building. The metabolism of the body is the term used for the particular process of your ability to process food. Metabolism converts the food you consume into energy and it is then used by your body. This is for body maintenance and repair any damage that have been caused by intensive exercise and training.

Your metabolism is actually controlled by what you eat. If you are consuming a large amount of carbohydrates, those carbohydrates are actually absorbed by the body in one of several different forms: lactose, maltose, fructose, glycogen, or glucose.  Of these, the only one that the body uses is glucose. If the carbohydrate happens to become one of the other forms, it is then in turn reabsorbed by the body and the enzymes will work to break it down even further so that it then becomes glucose.

Upon this occurring, the pancreas and liver go to work. They will start to move the glucose to the muscle cells in your body, and will then store it as glycogen. Glucose is also stored in the liver as glycogen, and when the muscles and liver are already full of glycogen, the rest of the glucose is then changed to fatty acid.

Muscle-Building Kick-Starts Metabolism

When you start muscle-building exercise intensively, your body is then more able to increase the metabolism in the body, which in turn will burn more fat, and burn it faster. So, what this actually means to you is that you have to eat correctly, without overloading your liver and pancreas with glycogen, and at the same time you will train to increase your metabolism so that your body will be better equipped to deal with the food that you do eat with a proper diet plan (read more on the website

As you can imagine, you are not just what you eat, you are also what your body will do with what you eat and when you eat it. When you have a proper diet and better nutrition, and you drive your body to use all the fuel that you are giving it in the correct way, your muscles will then grow.  This will allow you to in turn reduce fat, or even prevent fat all. In the overall end scheme of things, metabolism and muscle building are all connected.








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Gain Muscle Lose Fat- Here Is What You Need to Know

4 Things Not to do to Gain Muscle and Lose Fat

gain muscle lose fat

We have on our website a few gain muscle lose fat programs, and the Internet has thousands more.  But when you are searching this area, you won’t find much on things not to do in a weight training program.  So in this piece we will go over the things you shouldn’t do on lean muscle programs, and though you might find some of them a bit controversial, sometimes thinking a little outside the box can trigger new ways of thinking.  And of course taking a different approach will open new doors, as what works for some does not work well for others.

Some of These Gain Muscle Lose Fat Ideas Are Novel

1.    Lengthier workouts will be a waste of your time. If you are under the impression that you will get as much out of your workout in the second hour as you did in the first, you are kidding yourself.  With all exercises there is a point of diminishing returns, and even if your goal is to increase your stamina, there are things like interval training that can get you to the same place in a fraction of the time.  Since time is valuable for everyone, we should strive to keep routines shorter and more intense, rather than longer (and boring).

Bible Cure for Weight Loss & Muscle Gain

Bible Cure for Weight Loss & Muscle Gain

2.    Reduce the use of machines.  Machines will not allow the full range of movement that free weight workouts will.   Some workouts that do not use exercise equipment that is good are Pilates, and personally I recommend Bikram Yoga as even better.

3.  You can’t target weight reduction in a specific region.  This really shouldn’t be controversial at all, except we keep getting sales pitches for equipment or products saying they have found a way to target, let’s say, stomach fat. Sorry, it just doesn’t work that way.  However, you can build muscle in certain body locations if you target exercises for that area.  But if you don’t lose your body fat, those beautiful abs will be covered by a less-than-beautiful layer of fat. This excess fat will come off with the help of a program of diet and exercise (Check out the website

4.    Too much cardio is not great for muscle development.  Some cardio is okay, but it has been found that excessive cardio will hamper muscle development.  If you are into building muscle, use additional weight to tax the muscles more.  If you want more lean muscle that is really toned, use less weight with more repetitions, and increase your range of movement.  Some aerobic is good, but what happens when you do too much is your burn calories that will be essential for the body to use for muscle development.

Use Your Natural Instincts to Gain Muscle Lose Fat

Because our bodies will do everything they can to survive, because that is what they are designed to do: survive.  In our world we don’t need massive strength and muscles to survive, so our muscles develop to the point of what we need for survival.  But because humans are also quite adaptable, our weight training really is designed to trick our body into believing it has to get stronger for survival.  By providing the constant “progressive overload” we do with weight training, the body continually thinks it has to adapt to this new challenge to survive.  And building muscle is as easy as that.


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How to Gain Muscle Without Weights- Easy Techniques When You Travel

How to Gain Muscle Without Weights

How to Gain Muscle Without Weights

How to Gain Muscle Without Weights

In our busy world there are times when we are forced to improvise.  One of those times is when we can’t get to the gym but still need a workout.  At those times knowing how to gain muscle without weights will be good to know, and although you may not get the broad range of exercises you will at the fitness center, we will show you how to get a pretty complete workout.  For an effective muscle4weightloss exercise agenda, you have to be prepared to do them even when the circumstances aren’t perfect.

So if you are a regular at a fitness center, what do you do when you have to go out of town?  You may be able to find a fitness center, but if you can’t you don’t just want to cancel doing your routines.  Or for those that can’t afford to become a member at a health club.  A great workout with free weights is probably the best training you can do, but there are other options that will allow you to stay fit.

Some Easy Ways How to Gain Muscle Without Weights

Here are some of the different methods you can train on your own:

1.    Upper body. These are great for building the deltoids, chest and shoulders, and can be completed with only a little space.  From a face-down position extended out on the floor, just use your arms and push yourself up keeping a rigid body.  There are many variations of this exercise that can be done.  If you want to add more weight, elevate your feet on a step or box and do the routine.  Or to decrease your weight, do the push-ups with your knees on the floor, or leaning against a wall and push yourself away.

Another exercise that isn’t as well-known is the praying hands.  Simply place both hands together like you were praying, bend your elbows at 90% or extend your arms straight and press your hands together.  Do this as intensely as you can, stop and then repeat.

1 year limited all club sport membership

1 year limited all club sport membership

2.    Other upper body exercises. For a great exercise for your triceps and back, position two chairs on either side of you, put your hands on either chair and decrease your weight down, then push yourself back up.  You can do chin-ups by grasping a bar over your head and pulling yourself up.  You can tax different parts of the body by the way you position your hands on the bar and varying the way you pull yourself up.

Ways for Gaining Muscle Without Weights for the Legs Muscles

3.    Leg muscles. Squats are great for leg muscles, and can be done a few different ways.  Most common is to stand with your feet spread apart, then lower your weight gradually down to as low as you can go.  Be careful not to do any damage to the knees or hamstrings, and if the pressure in these areas becomes too great, support yourself to take some of your weight off.

4.    Stomach muscles. To do effective crunches, lie on your back with feet on the floor and your hands behind you.  Then lift your upper torso up and hold the position for five to ten seconds, then release.  They are wonderful for the abs, but can be painful, especially if your stomach muscles are not strong.  Leg lifts can be easier, as you lie on your back with your legs straight and lift your feet off the floor for as long as you can.

These are just a few ways on how to gain muscle without weights, and there are others; just let your imagination run wild.  Individuals just beginning their training as well as seasoned veterans can benefit from these workouts, but all workouts to be effective must be accompanied with a healtheybalanceddiet.


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Building Lean Muscle Requires a Strong Plan in Three Areas

3 Steps to the Best Ways to Building Lean Muscle

We are firmly convinced that the best way to building lean muscle is a three-pronged approach: through muscle building, aerobic training, and probably the most important, a nutritious eating.  If we only incorporate one but not either of the other two, we will not fully accomplish our goals.  In this article we will break down each of these tree components to emphasize how important each is to the other.

Building Lean MuscleEverything Starts With a Good Diet

1.         Lean muscle diet. Most dieticians say that it is better to eat additional smaller meals each day rather than three larger ones.  It’s mostly about keeping a high metabolic rate.  Eating more frequently will cause your digestive system to keep humming along at a steadier pace.  By shutting down between meals, then bombarding the system with a massive meal causes the system to have to go on a roller-coaster ride.  And we all know that lethargic feeling we get following a big meal.

What you eat, and what you don’t eat, will determine to a great extent how you go about building lean muscle mass.  Though you will eat less per sitting, you will still have to consume a nutritious diet that is minimal in sugar and carbohydrates.  Among other things, this means sufficient protein, or about 15 grams for a female and 20 for a male.  As always, drink as much water as you possibly can.

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Building Lean Muscle With Aerobic Exercise

2.         Aerobic exercise. If you are intent on building lean muscle, you must work in some cardio exercise.  I know we have all heard that you should stay away from aerobic exercise if you are trying to build muscle.  But cardio does more than building muscle, and the two are not incompatible.  For instance, regular cardio will improve digestion, help you sleep better, increase energy levels, strengthen the lungs and heart, improve circulation as well as strengthen bones.  Every one of those benefits is going to make building lean muscle easier.  But when we do speak of cardio, we are not talking about marathon racing, or anything close to that.

3.         Strength training to building lean muscle. When we talk about building muscle, most people think about strength training.  It is how you directly build muscle, of course, but there are a few things to think about.  The biggest factor with a great fitness program is to work all areas of the body.  Another is to allow sufficient recovery time, perhaps 24 to 48 hours, and combine them with proper stretching.

There are also many ways to building muscle without the use of weights or equipment that you can do.  Pushups, squats, pull-ups and situps are a few exercises that can be done anytime, anywhere.   It’s true that free weights and weight machines can be regulated better for working out, however you don’t have to belong to a health club to get the job done.  Our website or the internet will provide many interesting methods of training for building lean muscle.  Speaking of our webpage, our page on aerobic exercises will provide some valuable information on how to gain lean muscle.





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