6 Pack Abdominals

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Learning how much protein and calories you take in everyday is the basis of building lean muscle. To build muscle and burn fat you need to weight train, eat clean and consume enough protein.

Eat properly to lose all the fats and instead gear up on the protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

Here is what you need to do to build lean muscle – keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.

Once you’ve done this, you can start to plan a strategy that will increase your muscle mass without putting on that much fat. The next thing you must know when trying to build lean muscle is the amount of protein you need everyday.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. Take in 45 grams of protein in each of 5 to 6 meals a day and you will hit your goal. Note that you will have to maintain your consumption at the same level to sustain body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. To get the required dosage every day, you might want to try taking a quality protein shake although chicken, tuna and other fishes are also good options.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. Get your daily carbs intake from natural fruits and vegetables instead of junk foods that contain inessential carbs.

Your goal needs to be to get your protein down first, then eat the rest of what you want, and you’ll inherently cut down on the junk food because it has no protein value.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. It will help replace everything you use up while pushing your body as far as it can go.

Technorati Tags: building lean muscle, burn fat, cut body fat, feed muscle protein, How to build lean muscle

Read on and find out how to gain muscle.

1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.

Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.

Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.

Always remember that whatever meal you have, it must contain good fats, carbohydrates and protein. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.

Avoid getting your nutritional calories from liquids, instead opt for food sources.

Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.

Protein shakes with fruits and vegetables are some exceptions to those mentioned above.

When made with the right ingredients, these can be very effective fast meal replacements, snacks or post workout meals. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.

You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.

Muscle gaining tips for exercise:

Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Bear in mind that the isolated lifts must always come after the big lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.

Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Overtraining is as bad as not training enough. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.

So basically, the tips to develop muscles are:

1) Eat right while getting lean protein.

2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself

3) For your muscles to recuperate and have time to grow, make sure to get plenty of rest.

4) Rinse and repeat. KISS (keep it simple, stupid)

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Weight lifting for beginners is basically comprised of compound exercises executed in perfect from while acquiring a healthy diet. I can’t stress this enough, and to work up in weight incrementally.

You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.

Beginners get discouraged because they don’t see immediate gains or they over-train… you must be patient and disciplined, disciplined is the key to making gains when you’re just starting out.

Compound workouts are done for muscle strength and build up, when you have reached the desired level for this, the following workouts would be isolation exercises.

Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).

For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.

CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.

Once you have designed your exercise scheme, you need to figure out the reps and sets.

It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).

Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.

The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. What it adds up to is better calorie burns, stamina and strength through one heavy set of exercises per week partnered with light yet repetitive exercises for the remaining days of the week.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.

For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. Once you attained the mass and definition you were aiming for, you can now start adapting more unique exercises. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.

For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.

To achieve the progress that you were aiming for, relentlessly stick to the right course, not minding the hard work required at the beginning.

Also, getting more than enough rest and eating right, actually eating more than ever have before.

Your diet is the most important thing whether you’re first starting out or a seasoned pro. The right diet will play a major part in your improvement; however a bad diet will undermine the effects of the workout.

Let me leave you with one more thought. Top trainers strongly believe that bodyweight exercises are requirements before advancing to weigh lifting.

For that reason, you may want to start out doing bodyweight exercises.

Technorati Tags: bodybuilding, bodybuilding for beginners, build muscle, burn fat

How can I go about dropping some of this excess fat, make my abs visible and appear healthy, lean and fit? And whats more can it really be done? First of all, yes you can do all of this, you can have the body you want and it is not as difficult as you probably think.

If that was actually the case thn how come so many people are unsatisfied with their physical appearance?

Well, the reason for that is that a good many people think they do know what to do to get the body of their dreams although unfortunately they do not. For example, it still seems to be the case that people believe that starving themselves will aid them in weight loss, this is a very unhealthy and unsustainable way to lose weight healthily. here we shall provide you with a simple and concise set of guidelines that will help you drop body fat and preserve your muscle mass. Here we have the following burn the fat feed the muscle review of guidelines to drop bodyfat and look lean:

1. Do aerobic training sessions.Try and do an anywhere from 20-60 minutes of aerobic exercise for a period of twenty to sixty minutes. This is the optimal heart rate for fat burning.

2. Eat regularly smaller sized meals.Doing this speeds up your metabolism as your body knows that it has a regular supply of calories which means it doesn’t have to hold on to the calories that it does have.

3. Try to ensure a relatively high protein intake. You will be able to preserve the muscle mass that you do have as opposed to losing it. This will also help you lose weight as muscle mass needs more calories to keep it alive and working properly than fat tissue does.

4. Keep on drinking plentiful amounts of water.Your body is made of water by as much as 70%. It is used in many chemical reactions around the body, if there isn’t enough water then these don’t happy as efficiently as they otherwise would. It ought to be stating the obvious but drinking water will keep you healthy.

5. Avoid consuming carbs before retiring for the evening.Preferably do not eat within 2-3 hours of going to bed. Carbs are highly unlikely to be needed as a source of energy as you sleep so they instead end up being stored as fat.

6. Ensure you have over 7 hours of sleep each day.Not getting enough sleep disrupts the ease at which the body metabolizes carbohydrates produces high blood glucose which leads to increased insulin levels and higher body fat. It also decreases leptin levels and causes the body to crave carbohydrates.

7. Maintain alow level of carbohydrate intake.The body will only use fat as a source of energy once it has gotten through the carbohydrate supplies. If you want to burn the fat as soon as possible then consuming lots of carbohydrate is not the way to go as you first have to burn that off before you get into the fat.  

So, no excuses now, they are really straightforward guidelines to follow. If you want the complete low down on how to burn the fat and feed the muscle then check out the following review burn the fat feed the muscle program, however if you are interested in building muscle up fast then check out the No Nonsense Muscle Building program, it may just be what you are looking for.

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Are you looking for a complete fitness program that will help you lose weight? If so, take a look below for a Burn the Fat Feed the Muscle review.

The Burn the Fat Feed the Muscle progam by Tom Venuto is a best-selling fitness and nutrition eBook that claims it will help you burn fat, lose weight and get in amazing shape.

Tom Venuto seems to clearly know what he’s talking about when it comes to burning fat. He started bodybuilding in 1983 and he’s been competing since 1989. He’s also been involved in the fitness industry as a personal trainer, health club manager, nutritionist, motivation coach, and freelance writer for over 20 years.

But the question is, can he help you?

First off, this eBook isn’t solely about developing large muscles. It's focused on fat loss and getting healthy and in shape.

Burn the Fat Feed the Muscle by Tom Venuto is based around the theory that there is no “perfect diet” for anyone. You have to develop your fat burning goals based on your specific body type – which is correct.

Specifically, Tom Venuto claims Burn the Fat Feed the Muscle will help you:

1. Lose fat permanently.
2. Burn fat without drugs.
3. Lose fat without supplements.

This program first shows you how to figure out what body type you are and then gives you important info on proteins, carbs, and fats and how they relate to fat loss. Finally, you’re shown how to take these two pieces of information and develop a plan to get in shape that is personalized for you.

So is Burn the Fat Feed the Muscle worth trying?

Yes, it is – it’s widely well known and popular. Tom Venuto has clearly poured everything he knows about burning fat into this 340 page eBook. After going through it, you’ll have a step-by-step game plan in your head of what is required to meet your weight loss goals based on your specific body type.

Technorati Tags: build muscle, burn fat, fat loss, fitness, weight loss

Before you buy something check it out. Many say the diet program Burn The Fat Feed The Muscle makes outrageous claims. There are some testimonials made by individuals who say they are losing weight that some contend seem to be a bit “odd”. These participants are losing weight very fast not just losing weight. Check this out: Burn The Fat Feed The Muscle Review

Burn The Fat Feed The Muscle was authored by Tom Venuto.

This bodybuilder has been featured in Oprah Magazine and has written material for many fitness magazines. Fitness websites in the hundreds feature Tom Venuto. He is what he advocates and this example has contributed to his popularity. He tells people how to achieve better health and fitness.

The #1 eBook bestseller for 4 years has been Burn The Fat Feed The Muscle. Many weight loss programs have been around less than 4 years.

But you may ask “Does this program really work?”

According to Burn The Fat Feed The Muscle you won’t get results working your abs a few hours a day. You have to change your life style so you can give your muscles work. A solidly structured nutrition program is necessary. Speaking to others in the program through forums will help you undergo this life style change. This support is very important. Check this out: Burn The Fat Feed The Muscle Review

Results are gained because it is so very informative. Many people who have tried this program have given plenty of positive reviews. However you should understand that this is a very intensive program. That it is so intense is the main reason it is so effective. You have to invest in the time and intensity this program requires. Are you ready for a challenge?

Unlike those overnight weight loss scams, Burn The Fat Feed The Muscle will help you lose weight. You will build lean muscle, feel better, and lose weight. You might also be interested in: Truth About Abs Review

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Always check out something before you buy it. Burn The Fat Feed The Muscle makes suspicious claims some say. There are some testimonials made by individuals who say they are losing weight that some contend seem to be a bit “odd”. These individuals are not just losing weight but losing weight very fast. Check this out: Burn The Fat Feed The Muscle Review

Burn The Fat Feed The Muscle was authored by Tom Venuto.

This bodybuilder has been featured in Oprah Magazine and has written material for many fitness magazines. Fitness websites in the hundreds feature Tom Venuto. He is what he advocates and this example has contributed to his popularity. How to achieve fitness and better health is exactly what he advises people to do.

The #1 eBook bestseller for 4 years has been Burn The Fat Feed The Muscle. Many current weight loss programs have not even been in existence for 4 years.

The real question is does this program really work.

According to Burn The Fat Feed The Muscle you won’t get results working your abs a few hours a day. Life style changes are necessary because muscles need work. A solidly structured nutrition program is necessary. You can speak to others in this program through forums so you don’t have to undergo these life style changes on your own. The forums are very important for your support. Check this out: Burn The Fat Feed The Muscle Review

The program gets results because it is very informative. Many people who have tried this program have given plenty of positive reviews. The program is very intensive and you should be aware of this. It is very effective because it is so intense. You have to invest in the time and intensity this program requires. You have to be ready for a challenge.

If you are, Burn The Fat Feed The Muscle will help you lose weight as opposed to overnight weight loss programs that are scams. You will lose weight, build lean muscle, and feel better. You might also be interested in: Truth About Abs Review

Technorati Tags: build muscle, burn fat

Many women believe that the only way to tone flabby arms or any other part of their bodies is to work out for hours in the gym every week. Not only is this not possible for women who are holding down jobs, looking after children and running a home, it is totally unnecessary. Who wouldn't want to have lean and sexy arms and bodies, but not if it's going to take up all our spare time.

Achieving that dream body does not mean you have to work out for hours. Below we will bust apart the most commonly held myths about muscle building and toning.

Mistake No. 1 - Longer workout sessions are more beneficial
Even working out for one hour or more can start to have a negative effect on the body. This is because over excercising can cause problems such as injuries, pain, and increase stress on the body. This can lead to exhaustion, anxiety, lethargy and even weight gain.

The key is to keep your workout short, but intense. An intensive workout for just 20 minutes is just as effective. Keep your intensity high for the whole 20 minutes and try and get a sweat going within the first 5 minutes. Everyone can find 20 minutes out of their day to exercise.

Mistake No. 2 - Lifting weights will make you look big and bulky
Many women work out with heavy weights and unless they are competitive bodybuilders, still have lean and toned arms and body. They aren't big and bulky and look like a professional bodybuilder! It is a myth that lifting weights will make you look big and bulky. If that was the case then you wouldn't lift heavy shopping bags or pick up your child for fear of creating bulky muscles.

It would be a mistake not to use weights in your workout. This is because you won't be able to build muscle, raise your metabolism and burn off calories effectively. The best way is to lift as heavy weights as you can for 6-12 repetitions. It is only through using heavy weights that you can start to develop lean, defined and sculpted arms.

Mistake Number. 3 – low or medium intensity workouts are better

When you work out with heavy weights at high intensity, you force your body to increase the amount of calories it burns during your workout, which last for the rest of the day. How great is it that you could be burning calories whilst sitting in front of the TV. This is known as the after-burn effect. This certainly doesn't happen with low or medium intensity workouts.

A 20 minutes high intensity workout will take advantage of the after-burn effect, so make every minute count. Lift weights that are as heavy as you can manage safely for 6-12 repetitions. To keep up the intensity, do at least two minutes of skipping and have a brief rest period between repetitions.

We hope this has busted the most common myths about building muscle. If you want to know more about how to tone flabby arms then visit my tone flabby arms website for a complete program that takes less than 90 minutes per week. Sounds like my kinda workout!

Technorati Tags: build muscle, burn calories, burn fat, fat flabby arms, get rid of flabby arms, how to get rid of flabby arms, how to tone flabby arms, tone flabby arms, toned body

If you feel that you are not going anywhere with your present diet program, then, you should try to look for something that doesn’t promote food h. Right now, there is one such book guide that doesn’t claim it will help you lose weight but it will only tell you how to control your food intake, what kind of exercises you need with no use of drugs or medications. This book guide is called the Burn The Fat Feed the Muscle book and it was written and created by Tom Venuto, a former fat guy who have made some development and research for over 14 years to get back in shape. Now, that Tom has achieved the thing that no one has ever imagined that he can, he is willing to share this to anyone who wants to get rid of their fats the way he did.

According to a Burn the Fat Feed the Muscle review, this is now one of the most popular book guides that have ever existed in the diet industry and you know why? It’s because it will let you have the opportunity to lose fat the natural and safe way and keep them off for good. You see, the difficulty with several other diet systems is it is only concerned with the “now”. They will teach you how to burn your fat the “miraculous” way and will claim that you can in just a few days.

But this book of Tom is different from other book guides. This program will teach you how to prevent your metabolism from crashing. For instance, if you go on a crash diet, your metabolism crashes and when the time comes when you have attained weight loss, you will crave for the foods that you want once again, those foods that you have missed and then, eat heartily once again until you become overweight again. This time, with the aid of Tom Venuto and his Burn the Fat Feed the Muscle book, it would be different.

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