3 Tips To Body Building

Do you have the physique you always wanted? Tired of all the muscle geeks trying to tell you how you should work out? Tired of the time it takes to get results? Would you like to be shown for easy tips that will change the results you get at the gym with no gimmicks?

There is a strong chance that you are not doing one of these for steps. Before you can get the body you dreamed of and the health your looking for you will have to come to some solutions to these problems.

Below you will read about these steps that will help you achieve your goals without using some kind of miracle pill or killing yourself in the gym.

Tip #1

Make sure that you are committing at least three to four times a week to weight lifting. Your goal here is to put your muscle under some type of stress, called resistance. This will cause your muscles to grow to help avoid the stress it received the first time around. You should take at least a day off in between workouts. Personally, I would say to work on certain muscle groups at least one time every seventy-two hours. In order to do this you may need to do two lower body workouts each week and add in two upper body workouts that week. This way you're hitting multiple areas of the body.

Tip#2

Balance out your meals. Try to eat anywhere from five to seven times a day, mixing it up with proteins, fats, and carbs. If you would like to build a lot of mass then you will need to concentrate on eating anywhere between 15 to 18 times your body's current weight. With the ratio 35% protein, 20% good fats, and about 45% of healthy carbs. Take into consideration that more than half of these meals will need to be whole foods, and then and only then will you be able to add in some liquids as meals.

Tip #3

Don't take weight loss or body building supplements that haven't been around for a while. You should take one's that are at least three years or older. These supplements need to pass the test of time so that you are not getting sick or something. This way you stay focused on not paying attention to all the hype surrounding the new products on the market. You will actually be able to pay attention to the ultimate goal, weight lifting. There are still some really good supplements out there. Some that I recommend are fish oil capsules, a really good multivitamin, and of course powdered protein and creatine. These will help you with building more strength and muscle, better health, and nicer body.

Don't make the mistake that a lot of people make when it comes to body building. Follow these 3 simple tips and you will see more results than you have in a long time. You will only get out of it if you do what has worked in the past. These steps have been proven to work and they will work no matter if you are looking for massive gains, losing weight, or just want to be in better shape. Good luck and happy lifting.

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Walking Vs Running - Which Is The One For You?

When contemplating the debate for walking vs running, there are numerous kinds of factors to take into consideration.

Let's make this simpler by listing the positives and negatives of walking vs running.

Running Positives

It's quite a quick way for getting more fit

It's comparatively cheap to do

It's not hard, you don't have to have any specific expertise or talents.

You'll get yourself a genuine high after finishing your runs

Running Disadvantages

It's very often too over facing for starters and anyone who is obese

It places a substantial amount of pressure on the joints of the ankles, knees, hips and lower back.

You'll need to buy a pair of quality (often really expensive) trainers

The majority of people don't take pleasure in the sense of forcing themselves beyond their comfort zone that far.

Walking Positives

You can easily walk wherever and at anytime.

If you're battling to fit in a walk someday, it's very simple to build up your steps by walking around your house

You actually don't need to have any specialized equipment

Your walking workout starts as soon as you leave your door

You don't need to get sweaty or work too rigorously

You can work at completely different intensities for the way you feel.

It's a really satisfying type of physical exercise that is also really sociable

Walking Negatives

It's thought of as being 'too easy'

You must be constant to see any results

The fitness changes won't be as fast as with other sports

When ever you're looking at walking vs running you should also carefully consider your former experiences of exercise and what you in fact get pleasure from or don't like about it. If you'd prefer pushing yourself to the limit then you certainly might instantly believe that running is the only option.

However this is far from the truth.

You could think about employing level 4 power walking or perhaps quickly walking up a sharp slope on a hill or a home treadmill. I assure you that if you walk as fast as you can on the steepest incline you can use that you'll be very tired at the end of it.

Comparing walking vs running in relation to which is the best performing selection for you to use to lose weight, then I suggest that you look at it in this way. Most people would run perhaps a very few times each week when getting started and they'd be lucky to run a maximum of 5 min's in total. This will burn off approximately 150 - 200 calories.

If however they instead went for a daily walk for 30 minutes each time they would burn far more calories, up to 1400 per week depending on how fast and what ground was walked over.

So there are many reasons to look at before choosing walking vs running, it's not necessarily the most obvious answer that you might think.

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Get Ripped Quick With these Techniques

There are a few techniques that are simple but effective, that can help you get ripped quick. Use these methods and you will get the body of your dreams and develop what you want.

Most people who are concerned with their health and how their bodies look are going to want to find ways on how they can shred fats and have a lean look.

If you want to get ripped quick, there's something you need to remember first: you need to lose body fat.

Some individuals are so focused on having a great-looking body that they lift weights, run miles every morning, and take supplements without even taking a moment to think about what they should really do.

If you ask any fitness experts about the most effective ways to have a great physique, you'll learn that you first need to burn fat. You'll learn in the succeeding paragraphs simple and easy-to-follow techniques on how you can burn fat and get ripped fast.

Losing fat doesn't happen overnight. Though it's not impossible to do, it's not that easy. You need to be determined and disciplined to achieve your goal. By following the right tips and having the right attitude towards fitness, you will soon find yourself fitting into the swimsuit you haven't worn for months - or years even.

Here are a few ideas that you will find very rewarding to getting the ripped body you've been dreaming of:

Be physically active

A sedentary lifestyle, aside from unhealthy eating, is the main cause of gaining weight. If you don't do anything that requires you to sweat (if you do nothing but sit at home watching television while munching on junk foods) then you'll see yourself balloon up. Gaining pounds isn't the only thing you need to be worried about; you'll also become more prone to diseases like strokes, high cholesterol, and heart attacks.

Get off the couch and start being active. Engage in sports. That should definitely help. Have you ever seen an athletic person who was fat? Certainly not. Being active in sports will keep your metabolism in great rate. You'll burn fat efficiently.

You don't even have to be in sports to stave off fats. Simple walking and jogging regularly should help you keep your heart and metabolic rate in top shape. You'll be able to burn fat by doing these.

Eat healthy

Choose the foods you eat. A healthy diet plays a crucial role in getting a ripped body. The reason most people are overweight is they don't eat right. You need to carefully choose the stuff you put in your mouth. Without the proper nutrients, you'll find it almost impossible to lose fat and gain lean muscles.

Here are three foods you must take out of your diet:

Fried foods Too much sugar Wheat

Start eating more lean proteins, whole grains, and foods rich in fiber like fruits and vegetables. Also, drink a lot of water because it will help flush out toxins in your body.

Workout regularly

Now that you've lost significant weight, the next thing you must do is to workout regularly. You need to get those muscles working! Lifting weights will help rip muscles, which can lead to even more weight loss. By doing the right workout routines and targeting specific body areas, you will gradually develop areas like shoulders, chest, biceps, legs, and abs.

When working out, it is important to note that you don't over work yourself. Working out everyday can lead to muscle fatigue and can halt muscle growth. Personal Trainers may advise you to exercise every other day.

You can get ripped quick as long as you stay focused on your goal. Remember, having the body of your dreams is a process and it may take a while; it would take discipline and hard work. You would even be surprised because working out can be enjoyable.

Do these and you'll soon have a great physique.

Article Source: http://EzineArticles.com/6255209

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How Much Weight Should I Lose ?

Most health professionals use the BMI ( Body Mass Index ) as a guide to a person's ideal weight. This method is surprisingly accurate, particularly when compared to the old height by weight guide which is just not accurate enough.

Your BMI can be easily calculated using the following equation.

Weight ( Kg ) divided by Height ( m squared ) = BMI

Eg : 78 Kg divided by 1.75m times 1.75 = 26 BMI

BMI Below 18 Underweight

18 - 24 Ideal Weight Range

25 - 29 Overweight

30 - 40 Obese

Over 40 Excessively Obese

The calculation of your weight range via the BMI index is quite accurate for most people, however there are exceptions.

For example an unusually short person who is heavily muscled would give an incorrect reading as the scale is interpreting lean muscle mass as body fat. And as with older people, degeneration of muscle mass and tissues is normal but it could give a reading as underweight even though that person is quite healthy.

Interestingly, the above example is myself and I know that I am about 5 kg over weight and if this was lost ( which it will be ) would bring me into the ideal weight range.

To find your ideal weight, refer to a BMI (Body Mass Index) table. Firstly find your height at top of page, then run your finger down the column and stop at your weight. The figure you now have is your BMI.

Refer this to the table (I know you probably won't be happy) now run your finger back up the column until you are within the 18 - 24 range, then across to that weight.

The difference between the two weights is ideally what you should lose.

You can find a BMI table on the internet and complete the process manually or you can do your calculations electronically online.

A simple waist measurement check can also give you an idea of your current condition. For you girls a waist measurement of between 80cm and 88cm (35inches) means that you have work to do. For the men a measurement of between 94cm and 102cm (40inches) means that you have a greater risk of contracting disease.

The health risks of being overweight include diabetes, stroke, heart disease, joint problems, sleep and lung problems, gall bladder disease and some cancers. I am actually very concerned about our youth as the length of time a person remains overweight has a direct relationship to the possibility of contracting disease and the very real risk of dying at a young age.If you are overweight you must work toward becoming Slim Supple & Strong if you want to live a long, productive and healthy life.

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Gary Richards is a Fitness Trainer, Personal Coach and renowned Author of Slim Supple & Strong. This powerful Step by Step guide to the NEW YOU is your answer to weight loss, general health & well-being, a toned body and a refreshing outlook on life.

Download at: http://www.slim-supple-strong.com.au

Gary Richards (Author)

Email: gary@slim-supple-strong.com.au

Exercises to lose weight - The top weight loss exercises

You will find only the top weight loss exercises in this article that will help you to lose weight. Have a look at them and be sure to implement them today for best results.

There are so many different types of exercises to lose weight available. Some of them involve hard work and others you can simply stand on or strap on to lose weight. All these different choices in exercises that we have can lead to confusion and can hinder you of ever taking up any exercise.

We will have a look at the best weight loss exercises in this article to help you make sense of it all and to ensure that you find an exercise that you can do often and that you will enjoy.

##Any exercise that you enjoy

One of the best exercise to lose weight is any exercise that you truly enjoy doing. There is no point on doing exercise that you don't enjoy. When you decide what exercises to do, make sure that you favor exercises that you would enjoy and that are fun. If you don't know what you would enjoy or like, give a few different types of exercises a try to find something you would like. Enjoyable exercises includes to walk your dog, dancing, group fitness classes and swimming.

##Any exercise were you work up a sweat

Not only should the exercises be enjoyable, but they should also make you work up a good sweat. Exercises that rises your heart rate and that are challenging will also help you to burn more calories and help you to lose more weight. If you are unfit or you are a beginner, be sure to take things slow in the beginning and not to over-exert yourself. Great exercises that work up a sweat includes dancing, aerobics and vigorous weight training.

##Exercise that you do regularly

Another important thing about the best weight loss exercises is that they should be done on a regular basis for best results. Doing regular exercise is one of the best ways to keep your weight in check. Mark your planned exercises on your calendar and high-light them as soon as you've done them to help you with regularity. For best results, aim to exercise at least 5 times a week.

That's the keys to weight loss exercises that work - fun, sweat and regularity. Try to keep that in mind when you next pick your weight loss exercises.

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Ideal Body Weight

There seems to be a huge gap between what women think their ideal body weight is as apposed to what the number is according to a doctor. When you look at your height and your build, the number of pounds that are healthy for you is probably a higher number than you are shooting for if you are dieting. I know that the weight I seem to think is what I want is indeed lower than what my doctor is telling me. There is a difference between how you think you want to look in clothing and what is healthy for the maintenance of good health and longevity.

There are many charts online that can give you an idea of what your ideal body weight might be. You have to put in your height and your age, and possibly a few more details. I am five foot eight inches, and the chart tells me that my ideal body weight is around 150 pounds, but I often think that I need to be somewhere between 130 and 140 pounds to feel good about my body. However, I do realize that as long as I am healthy that I am doing the right thing, and if that last ten or so pounds are not a problem for my doctor then perhaps I shouldn’t stress about it too much.

When you ideal body weight and your vision of your body don’t match, you have to think about why that is. I don’t mean when you think you want to be a few pounds lower than your ideal body weight, I mean when you are trying to be thirty or more pounds lower. This is not healthy for you, and you have to come to grips with the body you have. If you don’t, you may end up with an eating disorder. You may want to take some time to talk to your doctor or a nutritionist to see what is going on with you, and what you can do to be healthier rather than thinner.

Remember that you ideal body weight has more to do with health then anything else. This means that the weight that is ideal for you is one that is good for your heart and your long term health. This has nothing to do with how you will look in a swimming suit, but the closer you are to this ideal body weight you are, the better you are going to look. You may not think it’s perfect, but it is important to know that your ideal weight will help ensure you are around to watch your children and your grandchildren grow up.