Best Muscle Building Exercise Routine - Do What the Pros Do

Workout Routines To Lose Weight :

Every body builder has what he considers is the best muscle building exercise but you need to be able to figure out which one really works. Some exercises are plain harmful, and others may help you achieve the perfect body - but after too much time. Very people have the time to slave for long at the gym, and besides you will lose the motivation to work out if you do not see results soon.

Best Muscle Building Exercise Routine - Do What the Pros Do

The best muscle building exercise is one that can give you the best results in a reasonable amount of time. This is recommended by professional body builders who do not want to take the steroid route and you can benefit from following their lead.

When you are training in a gym, you are commonly told to do 10 repeats of the same exercise over a period of time. Unfortunately, the effort you are putting into your exercise might just be misdirected. This is because the nature of muscle building exercises is different from that of weight loss exercises.

You have to have very high intensity workouts in order to build muscle. In other words, you need to do short bursts of heavy lifting for the best results. What happens inside your muscle is that heavy weights cause it to be stressed and as a result the muscle fibers break down. The muscle is built up again during the rest period and this time it is bigger than before. This is the first principle behind the best body building exercise.

Just exercising your muscles constantly will not help them grow. As mentioned earlier they grow during the rest periods. It follows, therefore, that you need to give your muscles a day off from exercise after each workout. At the same time, you must also work on one muscle group at a time. It's best to start with the largest muscles and progressively go on to the smaller ones.

Your exercise program will be complete if you do aerobic exercises in order to burn off body fat. This is imperative as the body fat effectively hides your muscles. This is particularly true in the case of your abdominal muscles.

In short, the best muscle building exercise states that you need to focus on the intensity and not the frequency or duration of training. Follow these tips carefully and pretty soon your body will be the envy of others.

Read more

Fitness-In-Place: A Fat Burning Leg Routine for a Busy Gym

Workout Routines To Lose Weight :

In an ideal world we would all have access to our own training facilities, fully stocked with all the best workout equipment and the freedom to set up our workouts with as much equipment as we'd like, without the fear of the "unaware stranger" hopping on our equipment right as we need to do a set. Unfortunately, this isn't the reality for most of us, so I've included a strength building and fat burning leg workout that uses just a power rack and a barbell. That's right, no worrying about traveling across the gym and getting your precious machine stolen in between sets. For this workout you'll park your hind end at the squat rack from start to finish, and leave in a sweaty, fat melting puddle in about 45 minutes after you start. Check it out below!

Fitness-In-Place: A Fat Burning Leg Routine for a Busy Gym

A. Paused Back Squat (pause for 2 seconds at the very bottom of every rep, as your hamstrings cover your calves) - 5 sets - 6, 6, 8, 10, 12
Rest for 3 minutes between sets

B1. Front Squat - 3x6 reps
Rest 10 seconds before B2

B2. Back Squat - 3 sets of as many reps as possible with front squat weight (get at least 12 reps each set)
Rest for 2 minutes before going back to B1

C1. Romanian Deadlift (RDL)- 2x15-20
Rest 10 seconds before C2

C2. Bent Knee Deadlift - 2 sets of as many reps as possible with Romanian deadlift weight - (Get at least 12 reps each set)
Rest 2 minutes before going back to C1

This is a great workout for those that have good squat form and know how to push themselves. Be sure to use as much weight as possible without compromising technique and follow your rest periods very strictly.

This type of workout can also be very effective for other big, compound movements, such as the bench press, weighted chin up, deadlift, etc. The key is to simply manipulate your technique slightly from exercise to exercise so that you can place a different stimulus on the body with each change. In the bench press for example, you could do a close grip bench press for your first heavy sets, then follow up with a wide grip bench press for some higher repetitions, and then finish with a reverse grip bench press (palms facing you) to finish off your pectorals and triceps!

Post any questions you have in the comments section below!

Read more

A Prison Workout Routine to Build Functional Strength

Workout Routines To Lose Weight :

I was inspired to try a new workout routine after a recent trip to San Francisco and a tour of the infamous Alcatraz prison. Our tour guide told us the saying: "You go to prison if you break the rules. You go to Alcatraz if you break the rules in prison." It doesn't matter if you are in a low-level security prison or a maximum security institution, you will have to deal with living in a tight, small space. Aside from the typical trappings of prison life, it is possible to still get a great workout while you're there, however I don't recommend getting locked up just to improve your physique. The idea behind the prison workout routine is to use bodyweight exercises for strength improvement, rather than utilizing gym equipment.

A Prison Workout Routine to Build Functional Strength

You can use a prison workout routine anytime and anywhere - no special equipment is required. If you think about it, prison comes with a lot of restrictions on what can be used and what can't, so with this routine there are no acceptable excuses. So what does it take to build functional strength simply through the use of bodyweight exercise?

A Core Group of Bodyweight Exercises
Using only your body weight, there are many different types of exercise combinations that can be accomplished. Here are a few examples of the exercises that have given me great results. Most bodyweight exercises require you to make compound movements throughout your routine. You will achieve a lot more muscle growth when you do compound movements. Consider the muscles that are used to do isolated exercises such as bicep curls and bench presses, yet when you do bodyweight exercises such as pull-ups and push-ups, you use a wider range of muscle groups.

The burpee is an exercise that will give you a full body workout. You start off in a standing position, move to a squat and then throw your legs into a push-up position. One you complete a push-up, you need to quickly bring your legs back into the squatting position and jump up to stand again. This combination will give you a fantastic arm and leg workout, and will give you some excellent cardio work as well.

Upper Bodyweight Exercises
Perhaps the top staple of any bodyweight routine is the pull-up. You just need something to hang from in order to do it. A wall-mounted pull-up bar will fit the bill for this exercise. You can do several different types of pull-ups such as the wide grip, narrow grip, overhand grip and the underhand grip, among others.

Another great exercise is the "dip" which can be completed between two chairs or any other supportive type of object. If you want to go all out since you really are not in prison, there is a machine called a dip station that you can use too. To complete a dip, just lower your body until your arms are parallel with the ground and then push back up. Dips will work your triceps and your chest muscles.

Another staple exercise is the push-up - in fact, it would be impossible to find a successful bodyweight routine that did not have push-ups as a key element. No equipment or other objects are required to complete a proper push-up. As with the pull-ups, there are many different types of push-ups that you can do to mix things up such as decline push-ups, which work the upper chest; closed grip push-ups that work the triceps; as well as wide grip, dive bomb, one-armed, Hindu and even regular push-ups.

Lower Bodyweight Exercises
One more element that you need to know about are squats. All you need to do is squat down, stand back up and repeat. If this is too easy for you there are other moves. You can try out one-legged squats or even squat jumps.

For extra lower bodyweight exercise you should try out a variety of plyometric exercises. These include lateral jumps, depth jumps, leap ups and step ups, all of which help to increase strength in the calf, hamstring and quad regions.

Ab Exercises
If you really want to help your abs get in shape you can forget about crunches. By utilizing a simple plank routine you can achieve much more. A lot of people think that planks are just a yoga type exercise. However, you will see amazing results if you can do left, right and straight planks for up to 3 minutes each position.

Once again, you won't need any fancy equipment or a lot of space to accomplish these exercises. This is the core foundation of what the prison workout routine is based on. Start using bodyweight exercises for strength now!

Read more

Weight Loss For Men Over 50 - Easy to Follow Workouts Routine For 50 Plus Men to Lose Weight

Workout Routines To Lose Weight :

Weight loss for men over 50 is possible provided they take up easy and natural methods. After reaching this age it becomes all the more necessary for an individual to opt for simple methods which would keep him fit and at the same time help him to lose weight quite easily. In such a case one can opt for easy workout routines which can help 50 plus men to lose weight at a very steady pace.

Weight Loss For Men Over 50 - Easy to Follow Workouts Routine For 50 Plus Men to Lose Weight

Before indulging to any workout routine, you must check out the following factors like whether you are a smoker or whether you are suffering from high blood pressure or high cholesterol level. You are compelled to check out these factors in order to pick up those workouts only which would not affect your body.

Here are some easy workouts for men to lose weight

* Start your workout with a 5 min warm-up i.e., either by cycling or running on a treadmill. Then start with the boxing rounds provided you don't forget to take 30 seconds rest in between.

* During the second step you can opt for pushups. Do as many times as you want within the allotted time i.e., 2 minutes.

* After that you can switch over to the jump rope. In this case your shoulders might experience some pain but it would let out the lactic acid. Here your lungs will also hurt but it would provide you a good feeling.

* Then after 30 seconds rest you can move onto intensive workout with the support of jump rope.

* In this step you must get onto our knees and carry out two minutes of exercise in ab wheel. This exercise would make your shoulders and back very strong. After that take rest for 30 seconds.

* Now grab 10 or 15 lb dumbbells and make your shoulders work by pressing the dumbbell. Do this workout for at least 2 minutes.

* Lastly, grab the jump rope once again and start doing intensive rope work for two minutes.

Read more

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Workout Routines To Lose Weight :

Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule

The workout schedules which would help you to lose weight safely and comfortably are as follows:

*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace.

Read more