The Best Fat Loss Exercises For Women

Ladies, in this article you will discover some of the best fat loss exercises for women. But if you want to lose fat and even get a flat belly it is time to cut out the crap. I am not going to tell you to do the exercises you will like. Perhaps the exercises may look a little bit different. And to be honest it wouldn't surprise me if you end up in sweat after doing them. That is a good sign because the traditional fat burning exercises for women do look very easy, in fact they are but their intensity is far from high enough. There is a saying in life that is definitely true when it comes to fat burning. To get different results you will have to do things different. If you are a lazy person then this article is not for you, if you are motivated but are looking for some additional help then you will enjoy and benefit from this article.

High Intensity Interval Training One of the best fat burning exercises for women is HIIT or high intensity interval training. HIIT training is ten times more powerful then low intensity cardio training. With low intensity cardio training I mean jogging, walking, treadmill exercises and soon. HIIT workouts are performed at such a high level of intensity that your body will spend the rest of the day expending energy to recover. Yes you will definitely end up in sweat and maybe tears if you do this for the first time. Getting out of your comfort zone is the key to lose fat fast.

Weight training to get super lean One of the best exercises to lose fat fast for women is weight training. Most women unless they are bodybuilding don't do weight lifting exercises to get super lean. This is a very if not the hugest mistake you can make. Most women who are following a traditional diet lose muscle weight and that is a crucial reason why conventional diets don't work. Do not be afraid you will end up like a female bodybuilder this will not happen. In contradiction to cardio exercises weight training does not burn fat during the workout, during a weight lifting workout your body burns sugar. But after the weight lifting workout your body acts up like a non stop fat burning workout. No I'm not going to lie to you training with dumbbells once a week won't do the work. You should implement weight training in your daily lifestyle. To lose fat fast follow a weight training workout at least 3 or 5 times per week.

So the best fat loss exercises for women are not the ones discussed in magazines orthe exercises you like the most but the exercises that are high in intensity.


Ladies get a real system to lose belly fat fast.
Get access to the same insider nutrition and exercise that teach you
- how to get super lean.
- how to get rid of belly fat.
- how to gain your self confidience again.
And we are not talking about diets or miracle exercises here because they are doomed to fail
It is time that you know the truth about your body.
Get the best exercises to lose fat for women right now!
Oh, and if you click the link above you will get a lot of cool stuff you won't find in magazines.

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

Best Way to Burn Stubborn Belly Fat - 3 Fat Melting Exercises That Burn Stomach Fat at Warp Speed

If you are looking for the best ways to burn belly fat then you must forget about doing all the normal exercises that people tell you to do if you really want to lose the fat from your belly. Below I will reveal to you 3 of the best exercises that you can do, which will put your metabolism in overdrive so you start burning more body fat than ever before.

Burpees

Burpees are one of the best exercises that you can do if your serious about losing body fat. The reason why burpees are such a great fat burning exercise is because they are an all body exercise and that means that you will burn more calories when you do them. When you do them you use your legs and your upper body at the same time so you maximize the amount of calories being burned. The best way to do burpees is to include them with some other exercises at the same time like a circuit.

Rolling box jumps

These are awesome for burning fat because you are using your legs and some of your upper body to perform the exercise which means your burning more body fat. All you need to do these is a bench. There like normal box jumps except you start and finish the exercise on the floor in a crunch position. You can do rolling box jumps on their own but to make things a little more interesting and fun your best to include them with some other exercises.

Ball hop burpees

These may sound similar to normal burpees but they are actually quite a bit different because you use a ball when doing the exercise. These are real killers and if you want to jump-start your metabolism then definitely include these within your workout or circuits. I often include ball hop burpees in my workouts and they are one of the best fat burning exercises that you can do because they not only work your legs but your upper body and your entire core, making you burn lots more calories than doing any standard boring exercises like the treadmill or the stepper.

These 3 super high fat burning exercises are just a few that you can start to include in your workouts. If you include these exercises in your workouts on a regular basis you will start to strip away stubborn belly fat really fast.


Click Here [http://www.RippedSixPackAbs.org] to Discover for FREE lots more of the Best ways to Burn Belly Fat [http://www.RippedSixPackAbs.org], and the secrets to Building Six Pack Abs that no one tells you!

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

Best Ways to Lose Weight Fast For Women Over 160 Pounds - the "Hyper" Method to Slim Down Fast

Here are some of the best ways to lose weight if you're a woman who weighs over 160 pounds. You'll slim down fast using the "Hyper" Method.

Best Ways to Lose Weight Fast

The "Hyper" method requires that you blitz (attack) weight loss with focus for 10 days straight. If you can do this, you WILL lose weight fast. Listen, you need to shock your body into giving up that extra fat.

It doesn't want to. It's a survival mechanism to keep that fat. Your body is trying to do you a favor. You're thinking, "well gee, thanks a lot body!"

So here is the Hyper Method...

1. Twice a day, do 5 minutes of hindu squats

Ok, that's a total of 10 minutes. That's not much, admit it! But it's intense. Hindu squats create a massive oxygen deficit which creates a "hyper" fat loss condition within your body.

Hindu squats are easy to do... they're bodyweight squats.

Squat up and down as fast as you can. Do as many as you can in 5 minutes. Within a week you should be able to do 100 squats. That should be your goal. That's when fat loss really takes off... when you can do 100 in 5 minutes.

Remember, do this twice a day. Once in the morning and once at night is perfect.

2. Use 2 minutes of free time to keep up the attack on your body fat

2 minute mini-workouts are a great way to radically speed up your metabolism. It's like your body keeps getting assaulted until it just gives up and stays at the new, faster metabolism speed.

For this to work effectively, it's best to use tv commercials as an indicator to workout... or you'll tend to forget to do these 2 minute workout.

So I give you permission to watch tv.

But... workout during the 2 minute commercials. I prefer to use a mini-trampoline. It's perfect for this type of plan. Just set it in front of the tv and get jumping.

You could easily get in 40 minutes of jumping (20 commercials) everyday without sweating and without any time hassles.

This should give you some ideas for weight loss. Look, I consider these 2 things combined the best ways to lose weight fast... especially for busy women who weigh over 160 pounds.


BONUS "tricks"... best ways to lose weight fast... Click http://www.weightlossguide4women.com for your FREE 19-PAGE report "How SPINNING Around Like a Child Skyrockets your Weight Loss".

WHY get it? BECAUSE reading this article shows you're NOT 100% HAPPY with your body. Today is a new day. This report will help you lose 10+ pounds, balance your hormones, and give you tons of energy.

I think you're committed to losing weight BECAUSE you read this article. That's an important 1st step. Look, if weight loss truly is a PRIORITY for you, then click http://www.weightlossguide4women.com to get the free report. 12,000+ women are using the report to lose weight... why not you?

Jennifer Jolan

PS. Click my name at the top of this article to view my author profile and 420 articles I wrote.

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

The Secret Ways to Lose 5 Pounds in One Week

First, let's be clear that losing 5 pounds in one week is not a sustainable strategy to lose a lot of weight; losing 1 pound a week is a healthy loss and one you can sustain throughout your weight lose period.

But, there may be times, like that upcoming class reunion or your first time at the beach this year, when losing 5 pounds in a hurry is necessary. By incorporating the following tips into your daily routine for a week, you can lose that amount of weight. The tips include:

• drinking water
• doing cardio exercises each day
• cutting down carbohydrates

Drinking Water

During this week, your main beverage of choice will be water. Water is almost the perfect drink for losing weight. Not only does it not contain calories or carbs, but drinking water helps flush retained fluids out of your body. Since much of your weight lost this week will be "water weight", water is critical to help with this flushing. Drink 64 ounces per day - that is 8 eight-ounce glasses.

Doing Cardio Exercises Each Day

Exercising is an important element in maintaining a healthy lifestyle, and it generally consists of a mix of cardio and strength training. However for this week, our concentration will be just on cardio training. Why? It burns the greatest number of calories over a given period of time.

To lose weight through exercising, you have to get your body in the fat-burning mode. This generally starts to happen after about 20 minutes of intense activity. So a daily 30 to 40 minute intense workout will get your metabolism pulling calories out of fat cells for 10 to 20 minutes a day. Kickboxing, cross-country skiing (or a ski trainer), running, stepping, biking, rowing (or a rowing machine) and an elliptical trainer are all cardio workouts that when done at a higher intensity, will burn the most calories. For example, a 145 pound person can burn about 300 calories on an elliptical trainer in 30 minutes.

Cutting Down Carbohydrates

After all that exercising, you are going to be hungry - and rightly so. But the key is not only watching what you eat, but how much. Don't even think of eating this week any grain products, such as rice, spaghetti, or bread - white or whole grain. These carbohydrates have a bloating effect, which makes you look bigger than you really are. Instead, substitute vegetables, such as asparagus, cauliflower and broccoli. Eat lean meats, such as skinless chicken, turkey breast, pork chops and flank steak.

By drinking water, doing cardio fitness routines with resolve and purpose, and eating primarily vegetables and lean meats, you can quickly shed 5 pounds. Remember this is a short term solution to a long-term issue so if you go back to your old ways, you will quickly put it back on (and more)!

However, you could use this as a stepping stone to eat and exercise more intelligently and realistically, and safely lose 1 pound per week.


Losing weight isn't easy, but if you have the right attitude and the right products you can get amazing results. If you need a boost with your weight loss efforts then perhaps you should check out some of the fat burner supplements that are available on the market. Visit my review blog at www.bestfatburnersupplementreviews.com for more information

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

Best Way to Lose Abdominal Weight - Sure Shot Way to Lose 15 Pounds Fast!

Need to lose 15 pounds fast? No problem, i'll show you the best way to lose abdominal weight quickly! For now, I'd like to discuss obesity for a bit. It is known that losing weight is definitely one of the hardest things to do. It takes a lot of effort, commitment and motivation to succeed in losing a good amount of weight. Another great reason why most people can't follow through with effective weight loss is because they don't necessarily get the right information on how to lose weight. Without legit ways on how to lose weight, you can never see any type of progress.

Finding the right weight loss plan for you will definitely cure your need to lose 15 pounds fast. So now how do you go about finding that perfect plan for you on how to lose stomach fat? Well, the right weight loss program should first of all let you know that most low calorie diets don't work effectively. A lot of people try to claim that low calorie diets are the best way to lose abdominal weight. You may lose a FEW pounds at first but then that's it. It slows down your fat burning engine inside your body and that just makes it harder to lose weight. You can never lose any type of weight by starvation.

The best ways to lose pounds fat is definitely from exercise and the right eating schedule. If you don't have a good exercise plan or good eating schedule then you CAN'T lose weight quickly at all. Great exercises and eating plans (what to eat) can be found in various online weight loss programs as well.

You need to find the right foods to eat to lose 15 pounds fast. You also need to eat meals in the right patterns. Your body could only take certain food in certain times of the day. By not eating the right foods at the right time, the food just turns into fat tissue and you begin to gain weight. Basically the perfect weight loss plan tells you the RIGHT way for extremely fast weight loss!


The next step to follow is to find yourself the perfect weight loss plan! Joshua Reeves website Lose Pounds Quickly [http://losepoundsquickly.recessionfreemarketing.com] includes a TOP-NOTCH way to lose 15 pounds fast! It's now your time to take action and see the best way to lose abdominal weight! [http://losepoundsquickly.recessionfreemarketing.com]

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

Best Way to Lose Weight in a Week - Lose 10-15 Pounds a Week

A few years ago I was searching for the best way to lose weight in a week because I was reuniting with one of my best friends from high school whom I haven't seen in 8 years, and of course I didn't want to show up looking like a pop belly monkey, so I tried this diet my grandma recommended to me, and you won't believe the results within one week.

Keep reading, let me tell you.

She gave me a sheet of paper that outlined a daily meal plan to follow that will help me lose from 10-17 pounds in seven days. Yea right, this isn't possible. That's what I said to myself, but there's more.

It was a vegetable soup diet, which I thought was yucky considering the fact that I really hate vegetables in general, except maybe 2 or 3 vegetables which I do like. The ingredients for this miracle soup includes...

1. One bunch of celery
2. Two bunches of carrots
3. Two cans of green beans
4. One tall can of beef broth
5. Two cans of whole tomatoes
6. One bag of Lipton soup (but I hardly ever used it)
7. Cut up green peppers
8. Seasonings, such as black pepper and hot sauce

Do you notice there's no meat included in this soup?

That's right, and I had to boil all of this in a pot of water until it gets tender enough to eat, then it was ready to serve. I could eat as much of this soup as I pleased, because the more I eat the more weight I lose. That's why it's called fat burning soup.

Day one I could only eat this soup and most fruit, except bananas because they are higher in calories than other fruit. Day two I could eat all vegetables and the soup of course, but NO fruit, and wait, I could eat a potato too, which was one of my favorite parts of this diet. But the thing that tipped me off is I could only eat meat on two days out of seven, that really sucked.

At the end of day seven, the last day, I lost a total of 12 pounds, and I could fit my favorite jeans, and was able to button them up for the first time in a long time. I was amazed of how fast I lost this much weight, and the scale didn't lie.

Now as happy as I was, I did suffer several side effects from this miracle soup diet.

Here they are...

1. My energy level went down quite a bit, and I was sluggish during the seven day diet, and for a week

after I dropped the diet.

2. I was light headed mostly every day during the seven day diet. I had to take tylenol to relieve the pain.

3. I craved everything I couldn't have. I was more hungrier after I dropped the diet then I was when before

I started the diet. I thought I was starving.

4. My concentration levels went down a bit.

5. I re-gained that same weight (and more) in 3 weeks. I was pissed.

Yes it works like a charm when shedding the pounds fast, but it doesn't do it in a healthy way, it's not a permanent weight loss benefit, because it's easily gained back, and the side effects may not be healthy either, but there are other way you can lose weight in a safer and healthier way without the side effects.


Want to lose 9 pounds every 11 days with NO measly side effects or heart aches? This free report is the key to a rapid weight loss that is safe and effective for anyone, and you will KEEP it off. Lose weight faster
than before without starvation.

Reeda is a compassionate weight loss expert who loves helping people lose those unwanted pounds safely.

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

The Best Shoulder Building Workouts - 3 Tips For Huge Round Delts

A big full pair of round deltoid muscles can really widen your entire frame giving you an impressive illusion of size and strength. It's one of those muscles that you can actually show off without short sleeves and in a baggy shirt. It's tough to show off arms or chest but huge cannonball shoulders stick out and make you looker bigger. The best shoulder building workouts employ some heavy pressing exercises as well as some additional exercises to make sure you are hitting all three heads. A simple routine that hits your shoulders hard is the best thing for lagging delts. Here are a few tips to make sure you get the development in muscle mass that you want.

Standing Barbell Presses

This is a are a great movement because they force you to use your core muscles and many stabilizers. Some guys like to do them seated but there is nothing like picking up a barbell and pushing it over your head to build power and size. Standing presses are a great way to build functional strength for sports and to build your muscles for other lifts. When done without a belt you can actually get an ab workout from the stabilization but you will need to use lighter weight to keep the form strict.

Upright Rows

You'll probably need some straps for this exercise so that you can go heavy . Use a medium grip because if you go to close you may start to strain your wrists from putting them into a non friendly ergonomic position. Make sure you aren't starting the movement with your legs to get the weight up. Once you are starting to reach failure you can do a couple extra reps by cheating the weight up a little with your legs from the starting position. This will hit your front delts and trapezius muscles. You want to have traps that tie into your shoulders nicely.

21's for Super Growth

I learned this exercise back in high school and it is great for hitting all 3 heads to build huge round delts. This is a tri-set of side laterals, front laterals, and rear laterals. Pick a weight for side laterals where you can do 7 strict reps. Drop the weight and do 7 reps with the front, drop it again and do 7 reps for the rear delt. Do not rest in between these sets. Once you have done 21 reps you have completed 1 full set of 21's. Your shoulders will be burning. Do 3 sets of this at the end of your should building workout to finish them off.

Proven Muscle Building Routines

If you want more shoulder building workouts that build to build huge delts then you need to follow a workout program that has been used by others to build muscle. Don't try to invent new things when there are plenty of tried and proven routines. Save yourself years of wasted time and start gaining muscle mass faster than ever.


The best way to gain muscle mass fast is to follow these tried and proven routines. Free Bodybuilding Routines and top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.

Gain Muscle Mass fast with more articles on the best muscle building supplements, muscle building routines, and muscle building foods. Get huge biceps and triceps or get ripped abs.

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

How to Build a Muscular Chest and Big Shoulders and Triceps at Home

Most guys think that in order to build a massive chest... you have to bench press. Nothing could be further from the truth. Some guys think that to build round, bulging shoulders... you need access to a shoulder press machine. Wrong again. And some guys still believe that the best way to build thick, horse-shoe shaped triceps is with dumbbell kick-backs.

But what if I told you that you could build a massive chest, broad shoulders and sleeve-stretching triceps without ever leaving your basement? Wait, it gets better. What if I told you that you could completely transform your entire upper body with just one exercise? You probably wouldn't believe me... but it's true.

There is one exercise that is brutally effective at adding slabs of new muscle to your upper body. And best of all, the exercise requires no equipment and can be done anywhere. I won't keep you in suspense any longer. This "miracle" exercise is the good old-fashioned push-up.

Now, don't jump to any conclusions just yet. A lot of guys think this exercise is too basic or too boring. Let me tell you this: The push-up is the ultimate upper body exercise. Not only will you build up your chest, shoulder and tricep muscles, but you'll also add tons of raw strength.

Here's proof: Herschel Walker, a former NFL running back, was famous for his unique home workout programs. He was known for doing hundreds if not thousands of push-ups a day. In fact, Hershel Walker had never seen the inside of a weight room until he went to college. The very first time he tried to bench press, Herschel benched 375lbs for a single rep. He was also able to do 225lbs for 24 reps.

Commercial gyms are littered with guys who bench press all day long. Yet very few guys can bench press 375lbs. If you have any doubts about the effectiveness of the push-up, that story should change your thinking.

Variations

There are quite a few variations that you can do. Some variations make the exercise easier. Some make the exercise more difficult. Still others change the focus of the exercise.

Here are five of the most common variations. If you want a strong chest, bulging shoulders and massive triceps... I suggest you start hitting this exercise hard.

Variation #1: The "Girl" Push-up:

This is done just like a normal push-up except that you put your knees on the ground instead of your toes. This makes the exercise easier.

Variation #2: The Incline Push-up:

For this variation, you put your feet up on a block or a couch in order to put your feet in an elevated position. This makes the exercise more difficult and works the upper pectorals.

Variation #3: The Triangle Push-up:

This variation puts more emphasis on the triceps. For this exercise, instead of putting your hands shoulder width apart, you put your hands right next to each other, forming a triangle with your thumbs and forefingers. Then you lower yourself slowly, touch your nose to the inside of the triangle, and return the starting position.

Variation #4: The upside-down push-up:

This variation will blast your shoulders. For this variation, you start in a hand-stand position with your feet resting against the wall for balance. Then you push your body (in a vertical position) up and down.

Variation #5: The one-arm push-up:

This is the king of all push-ups. The one arm push-up forces you to move your entire body using just one arm. To start, spread your legs wide for balance. Get in the starting position and fold one arm behind your back. Slowly lower your body and push-off the ground using your working arm to return the body to the starting position.

Not many guys can do a one-arm push-up and this is truly a feat of strength.

Work hard at the push-up and these variations and you'll experience phenomenal new strength and muscle gains in your chest, shoulders and triceps.


Matt Marshall is the author of the Tried and True Fitness blog - a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health.

To sign up for his free newsletter, visit http://www.triedandtruefitness.com/freetips/

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

Best Muscle Building Tips Ever - Secrets to Gain Real Muscles in a Shorter Time

Muscle building is very easy, if you have access to the right tip and follow them as stated. Before now, most people have tried to build muscles and have been unsuccessful, this is very common. The reason for this is that, either they don't have access to the right information or are not following them seriously. There are some tips you must take note of, if you want to build muscles successfully and quickly. Some of them include working hard, eating the right food, training consistently and resting properly.

One of the most important ways to build muscle quickly is by eating the right food and in the right way. If you really want to build muscles, you will have to eat more of protein food and less of carbohydrates. Avoid unhealthy fat, eat healthy fatty foods. You can eat protein foods like boiled or baked chicken, beans and turkey. Also carbohydrate foods like brown rice and whole wheat bread. If you must use oil when cooking, use olive or coconut oil, do not use groundnut of vegetable oil. You should also consume lots of vegetables and drink plenty of water.

The second tip is to work hard, take your routine seriously. Try always to do your daily exercise until you are unable to continue, this will stress your muscles and provide more opportunity for growth. One very important exercise you must add to your routine is weight lifting, without this you won't be able to get a good result quickly. Also you will have to workout consistently, you can't do your routine once a week and expect to get the same result as someone who does his routine trice a week.

Another important bodybuilding tip is having enough rest. After your daily routine, it is advisable to rest for at least 24 hours as this will allow your muscle to heal and grow. If you don't allow your muscles to heal before you continue with your workout, you might injure them thereby making growth difficult. Do not lift heavy weights everyday. Also you should sleep for 7 to 8 hours a day, because your muscle grows best during sleep. Another very important tip is to take a week off after 8 weeks of extensive workouts.

Follow the above tips strictly and in less than two weeks you will see a tremendous improvement in your muscle growth. You don't have to workout for months before seeing result.


If you want to become a successful muscle builder and begin to build muscles really fast, then download my e-book on how to build real muscles in two weeks by subscribing to my newsletter. You can get more muscle building tips on my website.

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

How Long Does it Take to Build Muscles? Discover the Secrets to Gain Muscle Mass Quickly

Summer is just around the corner and everyone has either started or about to start getting into shape and looking good for it. So, how long does it take to build muscles and get a ripped body for summer?

First off, a major factor that determines how long it will take to get a muscular, ripped body is what your body looks like now. For obvious reasons, one who has more fat on their body will take much longer to get a beach body than someone who doesn't have a great amount of fat. However, you can build a significant amount of muscles in a matter of months, however it really depends on several factors.

The speed at which you'll build muscle comes down to several factors and it's very important that you follow them, if you want to have a good looking, muscular body.

1) What you eat - One of the major factors to muscle growth is how much and what you're eat. Someone who eats loads of junk food and processed foods are going to be gaining fat, not muscle. Whereas someone who is eat plenty of protein will. Following a proper diet is very important if you want to build muscle and burn fat. Protein is just part of what your diet should have in it.

2) Your Exercises - Along with a proper diet, you need to be perform the proper exercises. You can easily make the mistake of not performing the correct exercises to perform causing your workouts to be ineffective. Many do not realize that you need to confuse your muscles for fast muscle growth, always be giving them something new to do. Do not stick with the same exercises week in and week out.

3) Sleep - If you think your muscles grow mostly when you're working out, you're wrong. Actually, your muscle do most of their growing when they are repair themselves, which is while you're sleeping. It's best to get about 8 hours of good sleep each night. No less than 6.

To recap: You rate at which your muscles grow depends a lot on what you eat, how you exercises and how well you sleep. But that's not all.


If you want to discover more secrets to building muscle and how you can start transforming your body today, check out - Build Muscle Fast.

Want to know what is the best way to build muscle fast? Click Here.

Article Source: http://EzineArticles.com/?expert=R._Huber

Diet To Lose Weight And Build Muscle: The Secret To Getting Cut

A subject that's been one of the most difficult to address for weight-lifting or dieting advocates has been a diet to lose weight and build muscle at the very same time. There's always been debate suggesting that the two could never work together, but that isn't necessarily the case anymore.

From my experience, I've found that consistency with your caloric intake with continuous protein supply will maintain muscle growth while slowly cutting stored fat.

A Common Misconception Is Losing Weight Means Losing Muscle Simultaneously

There was a time when going on a diet meant sacrificing muscle simultaneously. Studies showed that the two could never exist together since anorexic teens were losing mass all over their bodies as opposed to just their stomachs. Obviously fat was reducing, but so was muscle tissue.

You have to admit, when you see a marathon runner jogging, they don't usually have large, toned muscles. I know that when I was a long-distance runner on my high school track team, I lost weight like crazy. I developed a thin physique that gave me better endurance, but I don't think I was ever described as muscular.

Cutting Body Fat While Maintaining Muscle Is Based On Strategic Weekly Caloric Intake

What's usually missing in the weight loss equation is consistent protein and strength training. When people commonly think about losing weight, they cut out a number of calories and hope for the best without much regard to what's actually happening.

Another way to organize your incoming calories is not to focus "day-by-day", but focus "week-by-week". When you attempt to eliminate calories based on a 24-hour period, the variations of your diet to lose weight and build muscle become restrictive. You usually have to cut out calories at each meal and most people think they need to exercise every day. However, when you consider the whole week's worth of calories, you can mix up different strategies like going on calorie deficits on certain days and easing your calorie restrictions on exercise days.

Plan To Have Your Lightest Meals On Days Without Exercise

Since you won't be burning that many calories on days when you don't exercise, it's best not to ingest that many calories to begin with. This will give your body a chance to use stored fat instead of hourly snacks as energy to sustain your normal functions.

One strategy would be to go on a short intermittent fast leading up to your evening meal like that described in Eat Stop Eat. Try replacing breakfast and lunch with a protein or meal replacement shake to keep your calorie count low while still supporting your muscles. I wouldn't necessarily go on a protein heavy diet for fear of long-term health risks, but supplying the normal amount that you lose at each meal is acceptable.

Increase Your Calories On Days Of Training

An effective diet approach aimed at tricking your metabolism is to over-eat during exercise days and under-eat on days off. This gives you the energy to complete your workout while maintaining a calorie deficit every other day.

As much as you might want to believe that building muscle has to do with diet, it actually has more to do with exercise. You can however, eat more carbs 2 hours following a workout since your metabolism will be running at a slightly faster rate, allowing you to burn more calories.

I wouldn't go crazy focusing on what foods help gain muscle, but instead I would strive to make steady improvements during training. Consistently increase your weight at each workout and don't cheat by taking longer breaks between sets than you know you should. And as a plus, if you're asking "Does muscle burn fat?", the answer is yes.

A Diet To Lose Weight And Build Muscle Just Takes Consistency Overall

Most muscle-builders go rogue because they just don't have a normal routine. Sometimes they'll exercise twice a week, then once, then 4 or 5 times to compensate. Maybe they'll fast a couple days and then overeat for 5 days. Whatever the variation, it isn't going to be as effective as a consistent routine. Maybe it would be easiest to try something new like the Cohen diet. Be open-minded.

Approach your plan to get cut with an analytical eye. The day that I decided to cut out a number of calories each day and record my progress at each session was the day that I visually began seeing improvements in my body.

The real reason most people can't get cut is because they focus too much on the diet and not enough on the exercise to lose weight and build muscle. If you can do that, you can begin looking awesome.


Download my free rapid weight loss report Tricking Your Metabolism!

This is a 40-page no nonsense report for those who are serious about dropping their weight fast and it's a limited release I plan on taking off the market soon, so please download your copy now while it's still free. Thanks!

For additional weight loss information like the extremely simple, but effective fruit and vegetable detox diet, click the provided link. Enjoy!

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

The Secret Of The Best Foods For Building Muscle

Building muscle is a great way to look toned up and great in clothes. It also helps to keep the body slim because muscles help to burn calories fast. One of the most important ways to muscle growth is by eating the right foods. This article discusses the best foods for growing muscle.

Fruits and vegetables are some of the best foods for building muscles. This is because fruits and vegetables are full of nutrients and vitamins. The body is also able to break down fruits and vegetables into enzymes which is important for breaking down fat and supply the body with the vitamins and minerals that it needs to build muscle and keep the body working the best that it can.

It is also important to eat protein at every meal to gain muscle. Protein is filled with amino acids, which the body needs to grow muscle. Good sources of protein are chicken, turkey, lean beef, and fish. There are also vegetarian forms of protein beans such as black beans, lentils, and pinto beans are good sources of protein. Also, nuts, sunflower seeds, pumpkin seeds, and other seeds are great forms of protein for growing muscle. They keep most of the nutrients if they are eaten raw. When eating protein, it is a great idea to eat it with vegetables at meals. Good fats are also some to the best foods for building muscle. These good fats are found in foods such as avocados, olive oil, flax seed oil, and coconut oil. Be sure to stay away from fried foods and fats such as butter.

Protein shakes and supplements are also some of the best foods for building muscle. Protein shakes that are made with hemp protein, whey protein, or soy protein are great ways to build muscle and are great after a workout. Water is also important to drink. This helps to get rid of any toxins that accumulate in the body while lifting weights. This ensures that the skin also stays looking great. The hair will also look great.

When looking to grow muscle, it is important to eat these foods. The food that is eaten to build muscle is just as important as the exercise habits that one employs to grow muscles. It is very important to feed the body the best foods possible. When choosing fruits and vegetables, try to purchase organic vegetables and fruits to cut down on chemicals.


Click Here Now - To get Bigger, Stronger, and More Ripped & Shredded than ever, using Primal Muscle's Cutting-Edge Training System - Sent to you by mail - Absolutely FREE!

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher

The 3 Biggest Secrets to Building Muscle Fast

Don't allow your small physique to weigh you down and stop you from reaching your genetic potential. You can put a stop to this when you start building muscle fast.

How to build muscle mass is probably one of the major questions many beginners face. This article will teach you how to do it the right way, because many people go about it the wrong way and almost always have a poor physique to show for it!

But if you do it the right way and remain consistent with a solid muscle building program, your efforts will be rewarded. I went from a scrawny 112 lbs to 160 lbs with only 10% body fat. Though that might sound a bit exaggerated believe me it's not, and that should be close to what you can achieve if you follow these tips.

Diet

You need to be eating the right type of foods in order to start building muscle fast. While you can eat highly processed and sugary foods which are packed with calories, you must realize that eating unhealthy foods will not help in building a great body, instead you will gain more fat then muscle. Instead the healthier option is to eat high calorie foods which are not processed.

The secret to building a good physique with a low body fat percentage lies in adopting a high protein diet, which would mean eating more protein than what you are taking now. Good sources of cheap protein include chicken breasts, turkey breasts, protein powder, eggs and milk.

In addition, you should be eating six meals daily instead of the regular breakfast, lunch and dinner. Basically you want to be eating every 3 hours like clockwork. Eating little meals gives your metabolic system more stability, and makes your body avoid the problem that comes with digesting large quantity of food. And very importantly, the additional meals allow you to consume the extra calories required for building muscle.

If you can lay your hands on weight gain protein shakes, then it can assist in building muscle fast. Although buying the premixed weight gainers is an option, I would recommend making your own weight gain shakes as they are quick and easy to make and you know what is in them.

Working out

Another technique which is very important for building muscle fast is adopting a workout regime. With this method, you will need to define the part of the body you want to bulk up, and this will serve as a guide to the muscles you need to give attention. At first it would be best focusing on the larger muscle groups like the chest, back, legs and shoulders. Training the bigger muscles will have the greatest impact on increasing testosterone levels which in turn maximizes muscle building capacity.

There are some weight lifting routines that aid in building muscle fast. Examples of basic muscle building exercises include standing barbell curls for training the biceps, flat/incline bench presses for training the triceps and pectorals, squats and leg presses for training the quads and buttocks, and bicycle crunches for training the abdominal muscles.

These exercises demonstrate some of the best exercises specifically for mass gaining. Also don't forget you don't even need to use a barbell or other free weights. You can do basic body weight exercises like pull ups and chin ups.

When planning a workout program, try and do two exercises for each muscle group, and don't train the same muscle group more then once per week to prevent over training. A 3-day split workout routine is perfect for hardgainers as it allows you to exercise specific muscle groups on the same day.

Rest

One last important bit that you want to make sure that you get right when you are building muscle fast is rest. Insufficient rest will have a negative effect on your muscle gaining ability. Working out 3 times per week with 48 hours rest in between each session is more then enough!


Diet is often overlooked when building muscle. Learn how a healthy high calorie diet is essential to pack on muscle.

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

Best Abs Exercise to Get Six Pack Abs

For the perfect body shape and washboard abs, many people rely on the different exercises for a quick and effective weight loss. However, it would be helpful if you know the proper type of exercise on the specific part of the body you want to maintain. Take for example the abs.

Having perfectly toned abs is what everyone desires. But not everyone can achieve the abs they want because what they are usually doing is the wrong approach. But what are actually the ideal abs exercises that could give you a very satisfying result?

Abs exercise are the best way to counter your flabby stomach and turn it into well-toned abs. Also, having proper exercise can be beneficial to your entire body as it can increase your metabolism. Once you combine proper diet and increased metabolism through your exercise, this will be a sure fire way of getting killer abs.

Exercises like sit-ups and crunches can give you general results and could only strengthen the core area. The exercise you need must provide a quick way to flatten your tummy. Today, the most effective abs exercises are the staircase workouts and swimming. Doing these can give you favorable results the fast way.

When doing your abs exercise, it is still recommended that you eat the right amount of food. By the term right amount, you don't have to overeat or starve yourself. Overeating can also put all your effort and energy in vain. You need to eat in moderation and avoid foods like processed foods, chocolates, and a lot more.

Meanwhile, starving yourself is also the wrong act of dieting. Because you burn fats and calories, your body needs to have sufficient amount of energy in order to function. If you want to get rid of your flabby stomach, you need to practice the right abs exercise and proper food intake.


Probably the best way of getting six pack abs is to read The Truth about Six Pack Abs. An internationally best-selling program on how to get six pack abs.

Clickety-click on over and see how this program will blast fat off of your entire body, leaving you with abs that your friends will envy!
Go here for an other amazing guide on How To Get Ripped Abs fast, that has taken the world by storm.

Article Source: http://EzineArticles.com/?expert=David_R._Cross

The Best Workouts For Your Upper Abs

The midsection is an area that causes many people to worry since it can largely determine how attractive they look with or without clothes. Men will long for the colloquial six pack while women will yearn for flat tummies so they can look good in their outfits and feel equally attractive and appealing. Healthy eating is of course amongst the best remedies for getting the perfect upper abs. However, the right exercises play a very important role too, and will fetch you the desired results within a short period of time. Here are some of the best workouts for your upper abs.

1. Wide Leg Cross Sit-ups

Lying flat on the ground, spread your legs wide and contract the core as powerfully as possible. Raise the torso and touch the left foot with the right hand. Go back down and extend the arms over the head stretching the core. Then, crunch up and allow the feet to touch the ground. Repeat this motion exchanging hand touches from one foot to the other. You can add a medicine ball or dumbbell to make the workout a little challenging.

2. Cable crunches

Let a rope handle attachment hang on a cable pulley station. Grab it with your hands lowering the body to a kneeling position. Stick the butt out leaning your hips back to form a 45° angle with the torso. With the hips stable, tighten the abs and puff the chest out slowly crunching the abs towards the floor. When the chest is parallel to the floor, squeeze the abs for a few seconds and extend the back. Stretch the spine and abs to return to starting position. You can increase the weights as you get stronger with this workout.

3. Sprinters

Lying flat let your arms stay at the side and then contract the core as powerfully as possible. Raise the torso explosively together with the left leg and right arm. Ensure that the knee and elbow is of the same height when doing this so they are directly across each other. Go back to start position and repeat with the opposite leg and arm. To make the workout a bit challenging, you can hold light dumbbells.

4. Swiss ball weighted crunches

Lower the lower middle back onto a Swiss ball firmly and hold the hands behind the head before slowly extending backwards more than 180°. Crunch upwards powerfully and squeeze the abs holding the contraction for a second. It is important to make the movement slow with the back remaining on the ball all through. Extend the abs and then lower the torso down over the ball top. You can repeat this several times and hold the dumbbell behind the head as you get stronger.

5. Bicycle crunches

Take a flat position on the floor and raise your legs resting them on the tabletop. With the hands behind the head, extend the right leg out as far as possible and simultaneously crunch the right elbow to the left knee and squeeze the abs for a second. Kick the left leg outwards and let the right knee rest onto the tabletop before then crunching the left elbow across the right knee and squeezing for a second.


There are numerous upper ab workouts that can fetch you amazing results. The secret is to ensure you get them right and remain consistent in working out for the best results.

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