If you are currently looking to build some lean muscle mass, the first step is making sure the program you are on is tailored towards weight gain.
If it isn't, you'll just be spinning your wheels in the gym, getting into shape, but not really adding much additional size to your body.
When it comes to creating this muscle building workout program, the primary decision you need to make is what exercises to include in it. There are a vast number of different movements you can do with your strength training routine; however, not all will have the same effects.
Compound Is Key
The biggest thing you must do when making your exercise selection is choosing compound movements. The reason doing so is critical is because these will work the greatest number of muscle fibers, and the more muscle fibers you work, the more muscle tissue you will gain. It's really that simple. Work more of your body, see more results.
While isolation exercises are great for really zeroing in on one particular muscle and increasing definition, when you are going for pure size, you want to hit the major muscle groups hard, let them rest, then watch them grow.
Here are the top three muscle building exercises you need to ensure - right now! - are in your program. Don't waste another day in the gym without including them.
The Bench Press
When it comes to your upper body, the bench press is KING. It's going to really hit those pec muscles, giving your chest the definition it deserves. Furthermore, it'll also target the triceps, the front shoulder muscles, and a small amount of the biceps (during the lowering portion).
Because having nicely developed arms is so important to many people, this lift should be a mainstay in your upper body lifting program.
The Squat
Next up is everyone's favorite - the squat. Most people dislike doing this exercise just because it is so intense but I absolutely promise you - do it and you won't be sorry.
Not only does the squat work your quads and glutes extremely effectively, but because these are such large muscles, they'll release a great deal of testosterone throughout the body, which then actually helps your upper body grow!
Squat and make your arms grow - sounds like a plan to me! Essentially, by including squats in every lower body workout you do, you'll be improving the overall appearance of your entire body at the same time.
The Deadlift
Finally, third exercise I want you to make absolutely sure you are doing as part of your muscle building program is the deadlift.
Dealifts are good for working on the hamstring muscles, as well as the glutes, the lower back extension muscles, and the forearms (which will be worked while you are gripping the barbell).
Make sure when you do these you really focus in on your breathing technique, being sure to breath out when you are lifting the weight off the ground and breath in while you are lowering it back down. Since you will be lifting quite a heavy weight, being sure to coordinate your breathing as such will help to prevent you from getting lightheaded.
So, when creating your next program plan, work all the rest of your exercises around these essentials.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
Wednesday, March 5, 2008
It's good to exercise
Leading an active lifestyle doesn't have to mean expensive gym memberships and bulging biceps. In fact, it's easier than you may think to boost your physical activity levels.
Why Get Active
Simple - it's good for you. Regular exercise will:
Make you feel more energetic and generally healthier
Help you maintain a healthy weight
Help you get a better nights sleep
Contribute to your mental well being
Relieve stress and reduce anxiety
Reduce high blood pressure, which reduces your risk of heart disease and stroke
Reduce your risk of developing conditions such as osteoporosis and diabetes
How Much Exercise?
The department of health recommends that you aim for a variety of exercise five times a week for 30 minutes. This can be made up of 10 minute sessions throughout the day. The exercise should be of moderate intensity, meaning it should make you a bit out of breath and a little sweaty.
Where Do I start?
Start today with these 10 simple ways to get active. You don't need any special equipment or an expensive personal trainer. Pick exercises that fit easily into your daily routine and that you will find fun and enjoyable. You may find it an effort on the first few days, but remember that your body was designed to move. After a few sessions you will notice a difference and soon you will be reaping the health benefits.
10 Simple ways to Get Active
Stride, don't walk. Whether you are taking the dog out for a walk or walking to work instead of driving, don't dawdle but stride, moving vigorously and purposefully. This will increase your heart rate and is great for your whole body.
Take the stairs. It's often tempting to jump in the lift first thing in the morning, but by going up and down the stairs a couple of times a day you'll be toning and shaping your legs and benefiting your heart and lungs.
Try something new. Exercising doesn't mean just pounding a treadmill anymore. There are new activities to suit every taste, from kickboxing to ballroom dancing. Find something you enjoy and it'll be easier to stick to.
Work towards a target. For example yours might be: 'after three months on my exercise program I would like to be able play with the kids and not get out of breath'. Or 'I want to cycle 10k easily'. If your target is weight loss, make sure it's achievable, such as 'I want to lose a few pounds in the month before my holiday'.
Get out into the garden. If you have a garden, there are always plenty of jobs to be done. All that bending and lifting will burn up some calories and well as tome you up. Take care not to strain your back and try holding in your abdominal muscles.
Play with the Kids. Children usually love kicking a football around the park, going for a walk or even flying a kite on the beach. You'll benefit with them by raising your heart rate and burning some calories.
Swim. This is an especially good form of exercise if you are just starting out, as the water supports your body and it's good for your joints. Swimming is also a good overall conditioner for your body, strengthening your arms, legs, heart and lungs.
Get on your bike. You may not have ridden a bike for years but the old saying is true - you never lose the knack. The whole family can enjoy cycling. It strengthens your legs and heart, tones your bottom and improves endurance.
Exercise with a friend. Getting motivated and going the distance can be harder to do if you are exercising alone. Join forces with a friend to encourage one another.
Get out and about at lunch. Rather than sitting at your desk eating your lunch everyday of the week, use some of this time to go for a brisk walk or do some stretches. The fresh air and exercise will re-energize you, clear your head and keep you supple, and you'll have a much more productive afternoon.
Article Source: http://EzineArticles.com/?expert=Brendan_Wilde
Why Get Active
Simple - it's good for you. Regular exercise will:
Make you feel more energetic and generally healthier
Help you maintain a healthy weight
Help you get a better nights sleep
Contribute to your mental well being
Relieve stress and reduce anxiety
Reduce high blood pressure, which reduces your risk of heart disease and stroke
Reduce your risk of developing conditions such as osteoporosis and diabetes
How Much Exercise?
The department of health recommends that you aim for a variety of exercise five times a week for 30 minutes. This can be made up of 10 minute sessions throughout the day. The exercise should be of moderate intensity, meaning it should make you a bit out of breath and a little sweaty.
Where Do I start?
Start today with these 10 simple ways to get active. You don't need any special equipment or an expensive personal trainer. Pick exercises that fit easily into your daily routine and that you will find fun and enjoyable. You may find it an effort on the first few days, but remember that your body was designed to move. After a few sessions you will notice a difference and soon you will be reaping the health benefits.
10 Simple ways to Get Active
Stride, don't walk. Whether you are taking the dog out for a walk or walking to work instead of driving, don't dawdle but stride, moving vigorously and purposefully. This will increase your heart rate and is great for your whole body.
Take the stairs. It's often tempting to jump in the lift first thing in the morning, but by going up and down the stairs a couple of times a day you'll be toning and shaping your legs and benefiting your heart and lungs.
Try something new. Exercising doesn't mean just pounding a treadmill anymore. There are new activities to suit every taste, from kickboxing to ballroom dancing. Find something you enjoy and it'll be easier to stick to.
Work towards a target. For example yours might be: 'after three months on my exercise program I would like to be able play with the kids and not get out of breath'. Or 'I want to cycle 10k easily'. If your target is weight loss, make sure it's achievable, such as 'I want to lose a few pounds in the month before my holiday'.
Get out into the garden. If you have a garden, there are always plenty of jobs to be done. All that bending and lifting will burn up some calories and well as tome you up. Take care not to strain your back and try holding in your abdominal muscles.
Play with the Kids. Children usually love kicking a football around the park, going for a walk or even flying a kite on the beach. You'll benefit with them by raising your heart rate and burning some calories.
Swim. This is an especially good form of exercise if you are just starting out, as the water supports your body and it's good for your joints. Swimming is also a good overall conditioner for your body, strengthening your arms, legs, heart and lungs.
Get on your bike. You may not have ridden a bike for years but the old saying is true - you never lose the knack. The whole family can enjoy cycling. It strengthens your legs and heart, tones your bottom and improves endurance.
Exercise with a friend. Getting motivated and going the distance can be harder to do if you are exercising alone. Join forces with a friend to encourage one another.
Get out and about at lunch. Rather than sitting at your desk eating your lunch everyday of the week, use some of this time to go for a brisk walk or do some stretches. The fresh air and exercise will re-energize you, clear your head and keep you supple, and you'll have a much more productive afternoon.
Article Source: http://EzineArticles.com/?expert=Brendan_Wilde
Cardio routine
Aerobic exercises are one of the best ways of loosing a few pounds and staying fit. It is an enjoyable way to stay healthy and energetic all through the day. Today, there is a large amount of material available on the net to help you with customized programs that can lead to weight loss and a healthier you than ever before.
The amount of goodness that an aerobic regime will impart to you is unexplainable. You will probably realize how you will fell more fit, have more energy to do all the things you wanted to and even have a better social and love life. If you have been leading a sedentary life from the very start, don't be surprised if you feel better than what you felt even in your teenage.
The number of aerobic exercise plans that are available on the net will probably leave you confused and wondering which one you should consider. But take some time in choosing the right one for yourself, since it is crucial to the kind of results that you will achieve.
For example, even though jogging is an aerobic exercise and is considered by many to be one of the most easy and straightforward exercises to do, using the wrong techniques to jog may result in dire consequences. Though it does increase your heart rate and makes you sweat, thereby fulfilling the basic criteria on an aerobic exercise, it has the negative of concentrating mainly on one part of the body - the legs. Other parts of the body are relatively ignored. It is also important to note that undertaking extensive jogging on a bad surface or using the wrong kind of shoes can be hazardous to the knee joints.
You need to choose an aerobic program that does not have any of these issues. Choose one that involves a full body workout and has a number of procedures. Many of them also have a feedback system to help you understand your progress and a personal trainer who can help you in specific problems and also motivate you at times when you are about to give up. Such online aerobic online programs incite you to eat healthier by providing daily diet tips.
It allows you to meet other people who have undertaken aerobic exercises so that you can share your experiences and issues with them. You can contact your trainer via an email and also get onto a live chat periodically to discuss specific issues that you may have. The best part of these programs is that since they do not involve the personal trainer to be physically present allowing him to handle more than one person at a time, they are easier on the pocket.
Article Source: http://EzineArticles.com/?expert=Scotie_Keithlow
The amount of goodness that an aerobic regime will impart to you is unexplainable. You will probably realize how you will fell more fit, have more energy to do all the things you wanted to and even have a better social and love life. If you have been leading a sedentary life from the very start, don't be surprised if you feel better than what you felt even in your teenage.
The number of aerobic exercise plans that are available on the net will probably leave you confused and wondering which one you should consider. But take some time in choosing the right one for yourself, since it is crucial to the kind of results that you will achieve.
For example, even though jogging is an aerobic exercise and is considered by many to be one of the most easy and straightforward exercises to do, using the wrong techniques to jog may result in dire consequences. Though it does increase your heart rate and makes you sweat, thereby fulfilling the basic criteria on an aerobic exercise, it has the negative of concentrating mainly on one part of the body - the legs. Other parts of the body are relatively ignored. It is also important to note that undertaking extensive jogging on a bad surface or using the wrong kind of shoes can be hazardous to the knee joints.
You need to choose an aerobic program that does not have any of these issues. Choose one that involves a full body workout and has a number of procedures. Many of them also have a feedback system to help you understand your progress and a personal trainer who can help you in specific problems and also motivate you at times when you are about to give up. Such online aerobic online programs incite you to eat healthier by providing daily diet tips.
It allows you to meet other people who have undertaken aerobic exercises so that you can share your experiences and issues with them. You can contact your trainer via an email and also get onto a live chat periodically to discuss specific issues that you may have. The best part of these programs is that since they do not involve the personal trainer to be physically present allowing him to handle more than one person at a time, they are easier on the pocket.
Article Source: http://EzineArticles.com/?expert=Scotie_Keithlow
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