Exercises and Workouts - Three Ways to Improve the Push-Up Exercise

If you're someone who enjoys doing a home workout program, one exercise you very likely happen to have in the mix is the regular style push-up. Push-ups are a good full body movement exercise as they will even work your leg muscles slightly as you aim to maintain good balance.

The push-up is going to be a perfect choice for strengthening your chest, triceps, and shoulders especially, so should be a stand-by in your upper body workout routine.

That said, you want to make sure you get the most benefits from doing the push-up exercise. That's why you should focus on doing the following four techniques to get more out of this movement...

1. Keep The Core Tight. First, make sure you are focusing on squeezing the core muscles the entire way through the movement. This is one mistake many people make and it can really prevent them from seeing the results they want to see.

Tighten up the core as you lower yourself down into position. This keeps your back in proper alignment as well, ensuring you use good form throughout the exercise.

2. Lower All The Way To The Ground. Next, it's also imperative you don't "short yourself" of the range of motion you should be using. This means lowering yourself down all the way to the ground before coming up again.

Some people only go partway down due to the fact they are in their weakest position at the very bottom of this movement, thus they only receive half the benefits the exercise provides.

Make sure you lower yourself so you're almost touching the ground with your chest. Then press up again to complete the rep.

3. Use An Exercise Ball. Using an exercise ball is another way to add more challenge to this exercise. Simply place your feet or hands on the exercise ball and then push-up from there.

Note it will be significantly harder if you put your hands on the ball versus the feet, so take note of that and choose the best method based on your fitness level.

If you want to really build up your core strength, placing your hands on the ball is the way to do it.

So keep these quick tips in mind as you perform your push-up training. Doing so will help you make sure you are going to be seeing the best results possible and staying injury free as you add this to your workout routine.


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How to Gain Large Amounts of Muscle in the Shortest Time

To gain large amounts of muscle mass in the shortest time possible there are a few things you must do. There are many factors to take into account when gaining muscle, top build the most amount of muscle in the quickest time you must use the best practices and methods available and discard anything that doesn't work. This article will tell you the most effective ways of adding large amounts muscle quickly.

Eat big

Eat a lot of high quality food and protein to fuel your muscles with the building blocks they need to recover and grow. Eat more calories than your burn per day to successfully add muscle mass to your frame every day.

Food is anabolic; in the same way that you must put overload on your muscles in the gym you must overload your body with healthy foods. Gaining muscle takes a lot of energy and nutrients; you must provide enough of theses so your body can optimally grow.

Eat plenty of high quality protein with every meal. Protein is the only macro nutrient your body can use to build muscle to give it to your body. Drink protein shakes post workout and between meals to give your body a boost in overall protein levels throughout the day.

Train hard

Train your muscles hard in order to get them to react to the workouts. You must force them to growth in strength and size. Make your workouts intense. Lift heavy weights using big compound exercises.

Train at least 3 times a week and dedicated set days to different body parts for full focus on those parts each day. Every week increase the intensity to create progressive overload on the muscles, this will shock them into growth every week.

Rest

You must provide sufficient rest in order for your muscles to grow optimally. Your muscles grow out of the gym. Less is more when it comes to building muscle mass. Leave 48 hours between workouts and don't allow yourself to over train. If your muscles are still sore and fatigued leave the workout till another day, it is far better to rest a bit more than to get stuck in an over trained state or worse get injured.

Get plenty of quality sleep. This is when your body really gets to work. This is when most of the hormones are released to aid in growth. Follow theses 3 principles consistently and you will have large amounts of muscle mass quickly.


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Article Source: http://EzineArticles.com/?expert=Ben_Pickering-Watson

How to Gain Muscle Fast: High Protein Muscle Building Diet Plan 1

You have been pounding it out at the gym for years. You are trying to pack on muscle. Yet year after year, you meet very little, if any success. Don't worry, this is the case for most bodybuilding trainees. It is my goal to clear the air about a lot of the issues that are blocking your progress. One article at a time. I will shed some much needed light on items such as diet, training, recuperation, and many other items crucial to your bodybuilding success. Information you need to know in order to build muscle. If you just started working out, then you are reading this article just in time.

My intention for this article is to lay out a basic, day to day eating plan. You will notice the emphasis on protein. Don't ever let anybody fool you by trying to tell you that you do not need much extra protein in order to build muscle. Reality is that you need to eat a lot of protein in order to successfully build muscle.

The human body likes 'normalcy'. If you are a grown man and you currently weigh 180 pounds... your body is going to try to stay at 180 pounds. Changing your physique requires radical measures. This includes proper training stimulus along with a protein intake that will support muscle growth.

With that being said, here is a fine example of a 'protein productive' day:

Meal 1: 4 whole eggs, 1 cup cottage cheese, 1 can of tuna, sardines, or small package of salmon, 2 pieces whole grain bread

Meal 2: 1 cup cottage cheese, 1 scoop whey protein powder, 1 piece whole grain bread

Meal 3: Large green salad, 1 whole avocado, 8 ounces chicken breast

Meal 4: 1 cup cottage cheese or 2 containers of Greek yogurt, 2 servings of canned tuna, sardines, or salmon, 1 scoop whey protein powder

Meal 5: Red meat, fish, or poultry of choice, veggies, salad, etc.

Extras: If it is a workout day, you should make sure to have 2 scoops of whey protein powder before you workout. Likewise, a minimum of 2 scoops of whey protein powder immediately after your workout is complete. Not 15 or 30 minutes after your workout is done. You should be drinking down your post workout protein drink within 2 minutes of the completed workout. You are best off to choose a plain or vanilla protein powder for your post workout drink. Reason is that you can mix that drink with grape juice. Grape juice is superb post workout to help speed recovery.

This is just one of many great examples. If you don't like cottage cheese, or any other food in this sample diet, simply replace it with a food of similar protein content.


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How to Build Chest Muscle Lightning Fast in 3 Easy Steps

If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I - Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals "pecs" are pretty big muscles, which means you're going to have work out different parts of your chest "one at a time" if you want maximum results and the fastest gains possible.

It's real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

- Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes

Lower Chest Muscle Exercises

- Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes

Inner Chest Muscle Exercises

- Standing Cable Crossovers - Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

- Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II - Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you don't know what I mean, it's very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter - someone to help you when your muscles fail during an exercise. For example, if you're bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed - that's the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says "Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won't be as strenuous as last time". Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III - Don't Cheat on Your "Negatives"

What are "negatives"? - Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you've reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call "cheating your negatives" and it's also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it'll be pretty dangerous and "useless" when you're trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it's not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don't cheat yourself out of building the massive chest you desire by cheating on your negatives - this is when much of the pressure is being put on your muscles, so don't "wimp out".

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you'll be on the road to a massive chest in no time.

Copyright 2006 Richard Knight


This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. www.skinny2massive.com [http://www.skinny2massive.com]

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Weight Loss Workout Program Success Secrets

Fiction and misinformation continue to riddle the weight loss workout program world causing frustration to so many good intentioned individuals who are striving for ultimate fat loss. Yes, people are being misled regarding the most effective, efficient way to workout for fat loss. Some just settle for sub-par results while a majority just give up altogether.

Today is the day you are going to get the fitness help you deserve in order to melt away unwanted fat in the best manner possible. In the article below you will be empowered with evidence based weight loss workout plan success secrets. Following these success secrets will quickly help propel you towards the body fat loss results you deserve.

Incorporate the following principles into your weight loss workout program:

1. Construct your fat loss workout, and plan for success.

In order to increase your chances of reaching your goal it is critical to plan your weight loss fitness program out on paper prior to beginning. Make sure you have a strength training component, cardiovascular component, and a specific schedule as to when you are going to conduct your exercise sessions. Set yourself up for success so you can increase the likelihood of keeping your commitment.

Part of this initial process is to set your goals in writing. You have to know exactly where you are going prior to starting your fat loss journey.

If you need help constructing your fitness program I highly recommend consulting a qualified fitness professional.

Please understand that your weight loss workout program should also contain specific nutrition modifications in order for your body to see the desired fat loss adaptations. You can simply not out-train a bad diet. Without a caloric deficit you will not lose body fat quickly.

2. Make sure your fat loss workout program has a strength training component built into it.

Forget the old recommendation of walking on a treadmill for hours. If you want the most effective way of melting away body fat, then incorporate progressive resistance training, or strength training.

It is important to perform multi-jointed exercises which help burn more calories, and involve many more muscles. Adding more muscle to your body will help elevate your metabolism as well as strengthen your entire body. Strength training is a great workout for fat loss because you get more bang for the buck.

I recommend your weight loss workout program strength training component to include 2 non-consecutive days each week for a duration of approximately 20 minutes. Your goal should be to start out easy, and progress over time by raising the number of reps, or weight.

Strength training is an important part of any fat loss program. Make sure it is part of your overall weight loss program.

3. Use HIIT, and or metabolic conditioning for maximum fat burning.

Long slow cardiovascular exercise is a thing of the past. Research has shown that metabolic conditioning is a much more effective fat, and calorie burner than long, slow cardio such as walking. Research shows you get greater benefit in much less time.

Metabolic conditioning is when you do multi-jointed exercises back to back to back without rest. They are called intervals. If fitness for fat loss is your main goal, then consider adding at least one day of metabolic conditioning each week. Adding this to your weight loss workout program will help burn more calories not only now, but for hours after the training session.

The only time you want to utilize long, slow cardio is when you are just beginning, and have never exercised before. Your goal should be to eventually build up to metabolic conditioning workouts. Exercise is about progression.

4. Make sure you are getting proper post workout nutrition for maximum fat loss.

Your weight loss workout program should consider post exercise nutrition. After your progressive resistance training sessions it is important for you to begin the recovery, and regeneration process immediately following the training session. That means consuming carbohydrates, and protein. Doing so will set off the protein synthesis process so you can add more metabolically active lean tissue.

Always focus on your post workout nutrition after each fat loss workout. You can supplement with whey protein, or even drink chocolate milk if cost is an issue.

5. Focus closely on your nutrition program.

The fact is 90% of weight loss is proper nutrition, and 10% exercise. Therefore, if you don't change your diet, then don't expect much fat loss.

For maximum nutrition results to burn more fat simply decrease your carbohydrates, and increase your lean protein intake. Think protein with each meal, and plenty of fruits, and vegetables. Limit the corn based carbohydrates.

In order to lose weight you must be in a calorie deficit. Just by limiting carbs, and increasing protein will help you decrease your daily calories. You should strive for a deficit of 500 calories per day for best results.

If melting body fat is your main fitness goal, then incorporate the weight loss workout program success secrets mentioned above. By doing so you will be guaranteed to be on the most effective, efficient fat loss workout plan possible.


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Dr Suzanne Gudakunst's Top Secret Fat Loss Secret Review - 2 Major Flaws Found

Top Secret Fat Loss Secret, by Dr. Suzanne Gudakunst is a fat loss program that reveals natural methods of losing unwanted pounds of fat. There is no doubt that her methods work. By relieving your system from all of the "junk" it has accumulated over the years, you will definitely lose several pounds in as quick as one week.

The "secrets" revealed in Top Secret Fat Loss Secret are real eye openers about the dangers of the toxic buildup occurring in our bodies from intake of processed, unnatural foods.

As someone who has been on a strict natural foods diet for the past 5 years, I had former knowledge of the topic before I read Top Secret Fat Loss Secret. I was looking for a product to recommend to my friends who were overweight, and wanted to lose fat and start living an overall healthy lifestyle.

I was looking for something that was easy to read, accurate, and easy to apply in real life. Top Secret Fat Loss Secret met most of my criteria, but was missing 2 very important parts. Before I could recommend Top Secret Fat Loss Secret to my friends, I had to personally create solutions to fill in the gaps. Honestly, this product would be a wasted investment without them. Top Secret Fat Loss Secret will absolutely help one lose weight fast, but without solutions to the 2 missing elements, the pounds will just come right back.

Top Secret Fat Loss Secret is a great start. Dr. Suzanne knows her stuff and presents it in a way that is easy to understand. Although I had former knowledge of the topic before read it, I picked up a bunch of things I didn't know. She is truly an expert in her field, and Top Secret Fat Loss Secret is the real deal.

Here are some of the topics Top Secret Fat Loss Secret Covers:

* What is your metabolic type? Everyone has a unique metabolic type that determines how your body responds to certain foods. Two people with different metabolic types can eat the same foods, but one person can gain weight, while the other person doesn't.

* Your colon & liver are full of toxic buildup - Due to all the toxins in today's foods, your body's own natural detoxification system can no longer keep up and remove the toxins at the rate they are being ingested (that means the body will keep gaining weight until the toxins are first removed...Top Secret Fat Loss Secret explains how and tells explains what combination of specials herbs that will clean out your system).

* Parasites are most likely in you right now - It is estimated that over 85% of the population have parasites living in them right this minute. It is these parasites that keep a person from losing weight.

In Top Secret Fat Loss Secret, Dr. Suzanne Gudakunst pulls no punches and gives the plain truth on what is really happening inside your body. Many of the concepts in Top Secret Fat Loss Secret are not common knowledge and are opposite of conventional wisdom, which can be overwhelming for the newbie.

Even with this mass amount of information, there were 2 missing parts in Top Secret Fat Loss Secret.

I honestly couldn't believe Dr. Suzanne Gudakunst left these out of Top Secret Fat Loss Secret. Not only does her book aim to help people lose fat, but it urges them to achieve optimal health. This is where Top Secret Fat Loss Secret falls short.

Top Secret Fat Loss Secret explains how to cleanse your body, but fails to go into detail on how to maintain it. Once the body cleanse is completed, it is obvious that day to day maintenance will be required.

To fill in the gap for my friends, I wrote a guide book called "Natural Health Lifestyle: Putting It Altogether," specifically to complement the material in Top Secret Fat Loss Secret. This guide book serves as a road map to maintaining health goals and truly integrating them into one's day to day lifestyle. Sure, in Top Secret Fat Loss Secret Dr. Suzanne explains the larger concepts of what to do to get your body clean, but she doesn't tell you specifically what foods and brands to eat, which I've come to know in the last 5 years. My guide book does, and helped my friends fill in the gaps of Top Secret Fat Loss Secret.

Some of the topics in my guide book that will help one integrate the principles of Top Secret Fat Loss Secret are:

* How to read nutrition labels - This is the key to keeping the weight off. Without understanding which ingredients are in different food products, it is impossible to control what goes in your body.

* Natural food alternatives - There are many alternatives to refined sugar, salt, and dairy products that are excellent for eating, cooking and/or baking. This section explains what to look for in foods that are good and bad for your body.

* Simple recipes & sample meal plans - I put together a simple collection of east-to-prepare recipes that my friends could make. I also laid out the best times to eat them and with what food combinations. Eating the right combination of food is just as important as what is being eaten.

Knowing the types of sugary and salty of foods my friends like to eat, I had to create a guidebook that made implementing the steps of a healthy lifestyle very attainable. After reading my guide, many of my friends realized that their diets were completely opposite of what they should be!

The second missing element is that Top Secret Fat Loss Secret preaches that exercise is necessary to achieving a healthy lifestyle, but Dr. Suzanne isn't a fitness expert and doesn't try to be. That is why Top Secret Fat Loss Secret is very vague when explaining the need for proper exercise. I was concerned that my friends would try and create their own personal workout plan, but I knew that they didn't have the necessary professional knowledge to do so.

I found a solution for this. A colleague of mine who is a Certified Personal Trainer and Nutrition Specialist has written an excellent exercise and fitness guide book that serves as the perfect supplement to Top Secret Fat Loss Secret.

This guide is called Training and Nutrition Insider: Secrets For A Lean Body. It filled with true nuggets of information that will jump start anyone on their path to a healthy lifestyle.

Here are some topics the book covers:

* Good cardio vs. bad cardio - "Bad" cardio can actually keep you from losing weight? The author goes into detail on why certain types of cardio exercises have significantly better results than others.

* Isolated vs. compound exercises - Why compound, multi-joint exercises will increase strength and metabolic rate, while isolated exercises can actually weaken the body and lead to injury.

* Non-traditional, fat burning workouts - The human body actually gets bored of doing the same old exercises every workout. The author presents exciting, innovative workouts that will keep the body guessing...and rapidly burning fat as a result.

* Don't be afraid of saturated fat - Eating an adequate supply of healthy dietary fats is vitally important to overall health. He reveals why everyone should consume this particular type of fat contrary to what all conventional-thinking doctors have to say.

The book is a complete wealth of information.

As you can see, Top Secret Fat Loss Secret provides an abundance of knowledge that will blow your mind. But, it is lacking in 2 areas: a detailed day-to-day nutrition plan and a detailed exercise plan.

With these 2 guidebooks that fill in the gaps, I can now confidently recommend Top Secret Fat Loss Secret to my friends and anyone who want to get healthy.


Jessie Sanders is a natural foods/healthy living expert. After experiencing drastic health benefits from switching to a natural foods diet 5 years ago, Jessie is motivated to share this health regimen to the world. She recommends Top Secret Fat Loss Secret to anyone looking to clean their body of dangerous toxins, lose weight and achieve optimum health. However, Jessie found 2 major flaws with Top Secret Fat Loss Secret and has created a solution for each. She does not recommend using Top Secret Fat Loss Secret without these 2 key tools, which are only available from Jessie's site [http://www.secrettofatloss.com/index.htm?bkw={keyword}&src=ezine&med=art&cam=fatlosspresell]. To find out how you can get these 2 tools for free, please visit http://www.SecretToFatLoss.com [http://www.secrettofatloss.com/index.htm?bkw={keyword}&src=ezine&med=art&cam=fatlosspresell].

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

5 Top Secret Fat Loss Secret Tips - How to Lose Weight Naturally

Top Secret Fat Loss Secret is a great natural treatment to detox your body and flush the system of harmful toxins and living worms breeding in your stomach. Not only will you shed weight using Dr Suzanne's Top Secret Fat Loss Secret, you body will be much healthier and cleansed.

However, at the completion of the treatment, it is necessary to maintain a healthy lifestyle to keep the weight off . And to do that, you just have to eat sensibly.

Below are 5 more essential tips that will show you how to lose weight naturally, and keep the weight off -

1. Getting the correct nutrition is essential to any successful diet and exercise plan and fruit, veg and starchy foods will provide you with all the necessary nutrients needed. Starchy foods should be around a third of your daily diet and just as important is eating different types of starchy foods. They are an excellent way of getting the energy that your body needs and of also getting fiber, calcium, iron and Vitamin B which are all essential for a well balanced diet.

2. Carbohydrates can be our enemy when on a diet but they can also be our friend. Good carbs are the the wholemeal kinds, vegetables and fruits. Carbs play a vital role in how the bodies metabolism is functioning. When we limit the number of carbs, our metabolism will start to drop drastically in order to preserve calories (the body thinks it's starving!). This will be fat burning to a halt - not what we want. In order to keep the metabolism and fat burning running at maximum level it's best to cycle carbs during the week.

3. Don't eat the same meals every day - just mix it up to maintain motivation - and make it enjoyable. Give yourself a favorite treat each week, like a piece of mud cake. No diet is perfect - but as long as you enjoy it in moderation. Just make sure you get straight back to your plans and exercise.

4. Choose beverages and foods that moderate your intake of sugar. More and more of our calories are coming from sugar, especially sodas and energy drinks. These provide no nutrition, just unwanted calories. So ditch the drinks including the diet kinds, and drink plenty of water, green tea or for more flavor go for the healthy smoothies.

5. Get active - Although Top Secret Fat Loss Secret is a great fat loss program, you still need to be active. So say no to boring cardios - instead start working out hard using a combination of high intensity interval training and complex movement strength training. Not only do the workouts require less time (roughly 45 minutes), research has shown that high intensity workouts are far more effective than the traditional cardios. Whether you are female or male, get onto it now.


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