You want to get buff and have effective muscle transformation? There are many ways to get there, but it takes determination! For the fastest muscle transformation, you need to workout! How do you do this best?
1) Get your body used to a certain weight. Workout the muscle 2-3 times a week, for about two weeks. After that, you want to bump up 5 pounds. This works with every main muscle group (not necessarily biceps and triceps, so don't worry if that doesn't work). You want to do reps of 12,10,8 . If you can do more then do more! But if you can do over 15x3 then you might want to bump up earlier.
Next step for successful muscle transformation is your diet. You need to make sure you eat right. The more pounds of muscle you have in your body, the more calories and protein you will need every day to maintain these muscles!
2) Make sure you eat 3-6 times a day. The body needs protein(g)=your weight (lbs) daily. The regular male body takes in 30-40g of protein per meal (20-30 for women). Your body learns to take a bigger amount of protein per meal if done on a regular basis. There are many ways to take in proteins and carbohydrates. So make sure you look into some guides!
Those are two tricks to effective muscle transformation! So for more information on effective muscle transformation, check out my blog !
Or simply check out these very helpful tricks on muscle transformation. Click Here!
Saturday, November 14, 2009
Wednesday, May 13, 2009
Beach bodies made easy!
The summer is coming and people are working on their beach bodies! Don't we all want that six pack and worked pecs as we walk down the beach looking at the girls? There's not much time left before the summer starts. Summer season is flirt season, so it's time to get that beach body quick! So here are some tips you should incorporate throughout your day right after you read this!
1) Loose the belly! If you ever have to go to the groceries or anywhere else that is close by, then walk! A 20 minute walk is NOT a long walk and you gotta burn those extra calories! The best way to loose the belly is daily abdominal workout! Do sit ups and crunches every morning AND evening OR during your workout. Here are some good Guides .
2) Sweat once a day! If you're about to go to bed and you haven't done anything cardio related... then get on the floor and do at least 3 sets of 10-20 push ups. Fastest way to sweat without cheating would be jump roping! Buy a jump rope if you hate to run and do it at least 10 minutes a day. It's also a great warm up before you hit the weights at the gym.
3) Get a tan! You don't want to get a burn the first day you get in the sun. So make sure you tan a little before the 3 hour beach days start, or else you will be sitting at home looking like a tomato for the next few days! No time to catch some sun? A 10 min tan 2-3 times a weak might do the trick! Plan ahead!
4) Workout for your beach bodies! Of course we need to gain some muscle! Even if you are 40 pounds overweight and lazy... you can still get that six pack and get buff for this summer! There are many ways you can approach this! Check out some great strategies: http://www.top5muscle.blogspot.com
1) Loose the belly! If you ever have to go to the groceries or anywhere else that is close by, then walk! A 20 minute walk is NOT a long walk and you gotta burn those extra calories! The best way to loose the belly is daily abdominal workout! Do sit ups and crunches every morning AND evening OR during your workout. Here are some good Guides .
2) Sweat once a day! If you're about to go to bed and you haven't done anything cardio related... then get on the floor and do at least 3 sets of 10-20 push ups. Fastest way to sweat without cheating would be jump roping! Buy a jump rope if you hate to run and do it at least 10 minutes a day. It's also a great warm up before you hit the weights at the gym.
3) Get a tan! You don't want to get a burn the first day you get in the sun. So make sure you tan a little before the 3 hour beach days start, or else you will be sitting at home looking like a tomato for the next few days! No time to catch some sun? A 10 min tan 2-3 times a weak might do the trick! Plan ahead!
4) Workout for your beach bodies! Of course we need to gain some muscle! Even if you are 40 pounds overweight and lazy... you can still get that six pack and get buff for this summer! There are many ways you can approach this! Check out some great strategies: http://www.top5muscle.blogspot.com
Monday, May 11, 2009
Fast and Effective Muscle Building
Building muscle isn't always easy! Especially in today's society, finding the time to work out and eat right can be a challenge. Here are some tips and tricks to build muscle fast and effective. These are the golden rules for the best work out routine!
1) First of all you need to find the right diet and nutrition. You got to eat at least 5 times a day to increase your metabolism. If you don't have time because you are sitting in the office, then substitute with nuts! 70 Almonds replaces a meal, and has a good amount of protein and fat. Your body needs the amount of protein in gram equal to your weight in pounds (meaning: you are 170 lbs, you should eat 170 g of protein a day).
2) Getting lean muscle is the best way to start. By doing more repetitions with lighter weight instead of less repetitions with more weight will get you in form much faster. Make sure you do a good round of cardio before starting the weights. In my personal workout routine, I use the jump rope for warming up, and do abs every workout, no matter what muscle group you are training!
3) To build the muscle fast and effective, be at the gym at least 3 times a week, for at least 45 minutes. You need to have a serious workout routine, especially if you only work out 3 times a week. For more information check out the 5 top strategies to gain muscle! workout lessons
1) First of all you need to find the right diet and nutrition. You got to eat at least 5 times a day to increase your metabolism. If you don't have time because you are sitting in the office, then substitute with nuts! 70 Almonds replaces a meal, and has a good amount of protein and fat. Your body needs the amount of protein in gram equal to your weight in pounds (meaning: you are 170 lbs, you should eat 170 g of protein a day).
2) Getting lean muscle is the best way to start. By doing more repetitions with lighter weight instead of less repetitions with more weight will get you in form much faster. Make sure you do a good round of cardio before starting the weights. In my personal workout routine, I use the jump rope for warming up, and do abs every workout, no matter what muscle group you are training!
3) To build the muscle fast and effective, be at the gym at least 3 times a week, for at least 45 minutes. You need to have a serious workout routine, especially if you only work out 3 times a week. For more information check out the 5 top strategies to gain muscle! workout lessons
Saturday, May 9, 2009
The Top 5 Strategies to Build Muscle
Hi there! About 1 year ago I started working out! I read many books, took a lot of supplements including Protein shakes, Glutamine, etc. And at desperate times Creatine and even Steroids (for just a few days). I wanted to get buff fast so I had to find the best, fastest and cheapest way to get in shape!
So some of you who want to achieve the same things and want to get started might find these 5 strategies very useful, to either loose weight, get lean and especially build muscle and look really good :) !
Which brings us to...
Strategy number 5: Solo at the Gym!
First thing you usually do is sign up for a Gym Membership! This gives you access to a variety of equipment! This is something everyone should do. Only problems are, you have the equipment, but what's the most efficient way to get started? Everyone has to have their workout routine and the motivation to pull it off so that you feel good after 45-60 min of working out. It takes a lot more knowledge then you think to have a "good" workout!
Pros: All the equipment you need.
Cons: A lot of workout knowledge needed.
Price range: 20-60 $ monthly (140 $ for Equinox)
Strategy number 4: Supplements and a little cheating!
Here we have a very popular way of getting buff faster! Supplements, vitamins, steroids, etc..
Taking supplements can help you get there, but you would still need to work out. Creatine, Protein, Glutamine, Aminos... I've tried them all and the only supplement I would stick to is protein. The male body needs about the amount of protein in grams equal to your weight in pounds (you weight 170 lbs, you should have 170 gramms of protein daily). If you can afford glutamine and natural supplements then go for it. But I'd stay away from stronger ones like creatine and steroids. A good book I read on nutrition was eat stop eat.
Pros: Can be very useful if you know what you're doing.
Cons: You gotta know what you're doing!
Price range: Not really cheap.
Strategy number 3: Books to give you the Muscle!
I read many books to help me get the right workout routine! Yiou need to have a nutrition plan, and understanding of which muscle groups you can workout together in the same workout and just an understanding of sets, reps, cardio and etc. Either that or a personal trainer (Strategie 4) can help you understand this. Here are some handy fitness guides.
Pros: Cheap way to teach yourself!
Cons: you gotta like to read.
Price Range: 10 $ and up.
Strategy number 2: The Personal Trainer
This is something I did for a few weeks. A Personal trainer can help you do things you didn't know you could do. Depending on the trainer, you will hopefully learn a good workout routine as well as a nutrition plan.
Pros: They make sure you work out!
Cons: Pretty pricey and takes a good trainer.
Price range: 60-200 $ an hour.
Strategy number 1: All in one!
Finally, For those who want the most efficient way of getting buff, save time and money are these workout lessons in DVD or book form. Straight to the point!
Pros: No supplements, trainer or reading needed!
Cons: Nothing I can think of!
Price Range: 10-50 $
So some of you who want to achieve the same things and want to get started might find these 5 strategies very useful, to either loose weight, get lean and especially build muscle and look really good :) !
Which brings us to...
Strategy number 5: Solo at the Gym!
First thing you usually do is sign up for a Gym Membership! This gives you access to a variety of equipment! This is something everyone should do. Only problems are, you have the equipment, but what's the most efficient way to get started? Everyone has to have their workout routine and the motivation to pull it off so that you feel good after 45-60 min of working out. It takes a lot more knowledge then you think to have a "good" workout!
Pros: All the equipment you need.
Cons: A lot of workout knowledge needed.
Price range: 20-60 $ monthly (140 $ for Equinox)
Strategy number 4: Supplements and a little cheating!
Here we have a very popular way of getting buff faster! Supplements, vitamins, steroids, etc..
Taking supplements can help you get there, but you would still need to work out. Creatine, Protein, Glutamine, Aminos... I've tried them all and the only supplement I would stick to is protein. The male body needs about the amount of protein in grams equal to your weight in pounds (you weight 170 lbs, you should have 170 gramms of protein daily). If you can afford glutamine and natural supplements then go for it. But I'd stay away from stronger ones like creatine and steroids. A good book I read on nutrition was eat stop eat.
Pros: Can be very useful if you know what you're doing.
Cons: You gotta know what you're doing!
Price range: Not really cheap.
Strategy number 3: Books to give you the Muscle!
I read many books to help me get the right workout routine! Yiou need to have a nutrition plan, and understanding of which muscle groups you can workout together in the same workout and just an understanding of sets, reps, cardio and etc. Either that or a personal trainer (Strategie 4) can help you understand this. Here are some handy fitness guides.
Pros: Cheap way to teach yourself!
Cons: you gotta like to read.
Price Range: 10 $ and up.
Strategy number 2: The Personal Trainer
This is something I did for a few weeks. A Personal trainer can help you do things you didn't know you could do. Depending on the trainer, you will hopefully learn a good workout routine as well as a nutrition plan.
Pros: They make sure you work out!
Cons: Pretty pricey and takes a good trainer.
Price range: 60-200 $ an hour.
Strategy number 1: All in one!
Finally, For those who want the most efficient way of getting buff, save time and money are these workout lessons in DVD or book form. Straight to the point!
Pros: No supplements, trainer or reading needed!
Cons: Nothing I can think of!
Price Range: 10-50 $
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