Bodybuilding tips and tricks

• you have to do the exercise slowly,whenever you want (mass and cuts). you must hav to exercise slowly and if you didn't see the results and you  remains flabby after 2 months of doing it, try doing it even slower. How much you slow as it much effective for you.The much slower,the much better but  you concentrate at the peak.
• let Suppose you are doing biceps exercise with a bar. When you bring the bar(your forearms completely, touch your upper arms (biceps)) to your chest, Make sure you concentrate there and really focus on contracting the muscle (just like when you do posing). Apply The same rule for any  muscle. If you want  a muscle to develop properly with both mass and cuts (unless you already have cuts), you have to do it real slow and focus on concentration.

1. Buy the book Modern Encyclopedia of Bodybuilding .....its really help you.
2. Before another tip about muscle mass, Just know what’s your height? If you are betweem or below 5 feet 8 inches, then you should have 15 inch arms at least, so concentrate on both mass and cuts. That’s the difficult thing but that makes it all more beautiful.
3. .Try to do more push ups and do a cardio such  run a few kilometers ( a minimum of 1 to 1.5 km as a warm up prefferably) everyday.
4.  you hav do 5 sets of flat press, 3 sets of incline, 3 sets decline, and 3 sets of dumbbell flys.
5. Another Tip: Keep posing. Keep flexing your chest and holding your breath for 20 seconds while you flex in front of the mirror. This helps to bring out maximum definition. This is a trick.;)
6. Another tips on bodybuilding diet, it is also very important factor so you need to have protein‑rich diet and cut down on carbohydrates and feel or see the change. (A low-carb diet will always help).
7.  Don’t increase your carbohydrate intake as found in rice, Bread....etc. Keep your carbohydrates low. Keep your protein intake high, like chicken, egg, fish, etc. You will see the change soon almost within a month. tak high amount of water.
8. The main sources for you are both pulses and legumes including beans of all varieties,If you are a veggie,   preferably soya, butter beans, or double beans.
9. If you are going to burn fat with bodybuilding and weights, you can use the ordinary flat bench press to burn fat too.you have to do this with low weights but remember do it really slow. The first few reps up to 8 or 10 will be easy and after that your chest muscles will begin to burn like they are on fire.
10.  Do 5 sets of this everyday after your pushups and also do jog.
11. Do all exercises the same day. Doing them on alternate days will only increase size by giving rest to your chest mass. If you want to burn fat around chest, then you have to exhaust your muscle. Do and Gud luck..!

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Extreme Bodybuilding Equipments:

It is important yo choose right equipment for ya xtreme workouts.You have that products on which you can trust and rely on. Always look for sturdy and durable equipment.  discuss at your gym.Divide some of these bodybuilding equipment into the following,

• Free Weights – Dumb bells and bar bells
• Weight Machines – Smith Machines, Curling machines, multi weight machines
• Stretching Machines
• Exercise and Stretching Equipments – stretch bands, chin up bars
• Mats – Martial arts mats, Yoga mats
• Extreme Fitness Equipment – Urban rebounder, rowing machines

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How to lose man boobs? 4 best exercises that will get rid of Man boobs for ever

How to lose man boobs? What causes Man boobs? Three best exercises that will get rid of Man boobs for ever. I guarantee
Man boobs is the common name for the medical term gynecomastia, characterized by loose enlarged chest in men which look similar to women breasts. Man boobs are a common disorder in men and has been in the talk in the recent years. Actually, it is reported that roughly between 40% and 60% of men have gynecomastia(Man boobs). Some cases may be mild whereas some cases may be severe where the chest may almost look like a women's breast.

What causes Man boobs?
There are 2 main causes for Man boobs. The predominant one is hormonal imbalance in males, especially after puberty. The increased production of the female hormone estrogen over the male hormone Testosterone causes Man boobs. The second cause is intake of drugs such as heroin, marijuana and Amphetamines etc. Excess fat intake through food may further contribute towards Man boobs

How to get rid of Man boobs?
There are 2 ways to get rid of Man boobs- Artificial and Natural. The advanced and fastest way is artificial reduction through Surgery. But surgery can be very expensive and may cost between $5,000 and $10,000. The second way is by natural means through diet and exercises- Aerobic and strength exercises. A proper exercise regimen coupled with a fat-free protein rich diet can get rid of man boobs effectively. Green tea, turmeric and chromium picolinate are food products that can reduce man boobs
To get rid of man boobs, one can do either Aerobic exercises or strength exercises, or a combination of both which would be most effective. Running a couple of times per week for 30 minutes can decrease fat in our body, and increase metabolism to a great extent. Follow a diet that has ratio of 60% carbohydrates, 35% protein and less than 15% fat. Diet should contain 2/3 vegetables and 1/3 lean protein such as chicken or fish

Three best exercises to get rid of Man boobs
(Note: The exercises may look tough but these are basic strength training workouts done in the gym. You should do these with lighter weights, instead of heavier weights. These will not only get you into shape, but will also improve your hormonal balance and increase your confidence
People who are already into strength training may be doing all kinds of workout, but they may not be knowing which ones target the specific area)

1) Incline Bench Press:
This exercise works out the upper chest rather than the lower chest and gives shape to the chest. Flat bench press will increase the mass of your chest and make it bulkier. So gynecomastic men should avoid Flat bench press and concentrate on Incline Bench press
Do 3-4 sets of 15-20 repetitions each

2) Decline Dumbbell Flies:
This will tighten your lower chest and give a firmer shape. Further, it will widen your chest and give your chest a flatter appearance
Do 3-4 sets of 15-20 repetitions each

3) Dumbbell Pullover:
This will lift your loose lower chest muscles to your upper chest and give a firmer chiselled appearance to your chest
Do 3-4 sets of 15-20 repetitions each

Incline Bench press

 

Dumbbell Pullover

Exercise 4:

I hope you may have heard about the "PECK DECK", one of the most basic gymnasium workouts targetted to work on your chest muscles, especially the peck muscles.
The Exercise:
Instead of performing the normal peck deck exercise where you use both your arms to push the handles together to tone your chest muscles, you need to use only one arm to perform the magical man boobs reduction workout. However, instead of the normal peck deck wherein you stop your arms half way when both your arms meet, you need to push your arms to the extreme end as possible. This will apply maximum pressure on your chest and would shrink the additional fat tissue under your chest
(see picture below)
First, start with any one of your arms and do 20-25 repetitions with a lower weight. You need to perform 4 sets of 20-25 reps three times a week. You will start seeing results on the very first day. Remember this, you need to do maximum number of repetitions with as much less weight as possible. Working out with heavy weights is not advisable

• How to lose man boobs? What causes Man boobs? Three best exercises that will get rid of Man boobs fo
  How to lose man boobs? What causes Man boobs? Three best exercises that will get rid of Man boobs for ever. I guarantee Man boobs is the common name for the medical term gynecomastia, characterized by...

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5 Basic Workout Exercises Tips
If you are new to working out and are on the internet searching for some basic workout exercises tips; then you have come to the right place. Millions of people come to the internet in search for basic workout tips that will help them get started with their weight loss journey.
Regardless of what you have accomplished in the past; you can reach the goals that you set for yourself. You just have to make sure that you follow theseworkout exercises tips and stay on track till you reach your goals.
1. Program: There are several types of workout programs that people get started with. I personally believe that none are better than any other; however depending on what you wish to accomplish then you will have to ensure that you pick the right type of program that will help you reach your goals.
2. Motivation: This is the biggest part to reaching any of your goals whether it is a workout goal or any other goal that you set for yourself. Tons of people want to lose weight and get into shape; yet they never take action on their goals. We all know that if you are not willing to work towards your goals and continue working on them until you reach your goals; then you will never be able to reach them regardless of how bad you want them.
3. Start Off Slow: Regardless of how bad you want to see the results that you are striving for; we all know that it is going to take time. Therefore start off slow and work on them everyday. Set a workout schedule for yourself and stick with it regardless of how bad you do not want to work out.
4. Warmups: Always remember to warm up your body before you begin exercising. This in my personal opinion is just as important as the actual workout. If you fail to give your body the warm up time that it requires then you could be exposing your body to injuries. So never forget the importance of warming up and taking your time to reach your goals.
5. Workouts: Do not do the same type of workouts day in day out. If you really want to begin to see the changes on your body; then it is important to switch up on the types of workouts that you do

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Formula for your success in bodybuilding

People are confused! When it comes to getting in shape, people just don't know where to start, what to do, or who to believe. Just turn on the TV. How many infomercials do you see with the latest fad promising to give you the body of your dreams with only five minutes a day?! Give me a break!

It's always amusing and sad when clients come to me and ask what is a good pill to take to lose weight or what pill could they take to get big. My reply back usually comes in the form of a question about what kind of diet and training regimen they are following and I usually get the same reply; which is either a chuckle or a totally clueless look followed by: "Is it necessary to diet and exercise? Won't the pills take care of that?"

Beware of False Promises

Whenever a product promises results with no effort or very little of it, BEWARE. Don't lose your hard earned cash like that! Please use common sense. Both the weight loss and bodybuilding industry feed on misinformation. Granted, there are supplements that when used correctly in addition to a good training program and diet, yield great results. However, without the training and the diet no supplement (or "pill" as many people like to call them) will help you in your quest to a better body. This subject brings us to the Formula for Success.

The Formula for Bodybuilding Success

No matter what your goals are, the formula for success will guarantee that you get the results you want. The only thing that differs is the way in which each individual has to implement it. This is due to the fact that each individual has different goals. For example, most women like to tone up their waist, legs, and their arms while most men are interested in getting large amounts of muscle size everywhere.

The formula is the following: S=Dx (T+N+R)

Where:
S is the success that you achieve in your program.
D is the determination that you have to achieve success.
T is the bodybuilding training that you'll use.
N is your nutritional program designed for either lean muscle gains or fat loss.
And R stands for rest & recovery.

How to Apply the Formula

Each component in the formula above can only have two values. A value of 1 is given to a component if it is followed completely. A value of 0 is given to any component that is not followed or followed halfway. Therefore, if every single component is followed, you get a maximum value of 3. In this case the person will get the fastest results possible from their program. If the person stops following one of the components inside of the parenthesis then you get a lesser value and not optimal results. However note that if you don't have any determination you get a value of 0 and then your whole program fails as you won't get any results. The reason for this is because determination is by far the most important factor in determining the amount of success you will achieve in your bodybuilding program and we will later see why.

After examining the formula above, now it is easy to see why just purchasing a sophisticated gadget or a couple of "magic pills" at the health food store are not going to cut it. In order to achieve permanent weight loss all of the factors described above have to be present and in perfect harmony. Follow one, but not the other one, and your success will be negatively affected. Now that you have an idea of what it will take to get the body of your dreams, let's go into each of the individual components of the formula for success.

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Way to achieve goals
Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.

Have you ever noticed that some people go to the gym year after year and they always look the same? I have approached people like that and asked them about their goals. Nine out of ten times they don't have a clear definition of what they want. Therefore, if you don't know where your target is, how can you hope to shoot at it and get it?

As a small exercise, I would like you to take out a small piece of paper (or open up Word or your text editor in your PC) and I want you to write two things. The first thing will be your long term goals. Be specific! Write the measurements that you will have (Chest, Arms, Waist, Thighs, Calves, Forearms), your body fat percentage and your total body weight.

Please, don't limit yourself to what you think you can achieve; write down what you want (However at the same time, if you are a male bodybuilder and you want 28 inch Arms, know that such goal is unrealistic. Shoot for 20 inches instead). So did you wrote down your long term goals? If not, stop reading and do so now! If you are reading this paragraph I will assume that you wrote down your long term goals.

Now, the problem is that such goals look so far away. Well, every long trip starts with the first step, therefore, now I want you to write your short term goals. Short term goals should be analyzed every 6 to 12 weeks. Obviously, short term goals are going to be smaller than long term goals.

However, by adding smaller short term goals, you will get to your long term goals in due time. When you write down your goals, be positive and have no doubt in your mind that you can achieve them. This is crucial! So go ahead and right now write your short term goals. Do it in the following format:

Write Down Your Goals

For the next _____ (choose 6 or 12 weeks) weeks I will:

Lose ______ pounds of fat
Gain ______ pounds of muscle
Weight ______ pounds

Have Measurements of:
Chest ______
Arms ______
Thighs ______
Calves ______
Waist ______

Once you have all of those goals written down, write down what ACTIONS will you take for the next 6 or 12 weeks to get there. For instance:

Action Plan

• I will eat 6 balanced meals a day (1 every three hours)
• I will wake up to exercise and do cardio first thing in the morning three times a week.
• I will do 5 weight training sessions a week.
• I will get 8 hours of sleep (7 minimum) every day.
• I will drink 1 gallon of water a day.
• I will only have 1 cheat meal a week.

Also, if you want to, take pictures of how you currently look (be sure to also document, current measurements, bodyweight, body fat, etc...). This is a great way to stay motivated as when you look at your pictures from now, and then you look at pictures of yourself a year later, you will see a huge difference!

Now that you have written all of this down, it is time to get to your actions. If you follow your action plan religiously and you miss your goals by a bit, DON'T GET DISCOURAGED! You should have seen progress anyway (here is where pictures really pay off; get a digital camera) and this is what we are shooting for; constant progress as this is what will get us to the goals we want.

If you missed the mark due to the fact that you did not follow your action plan to the letter, don't punish yourself for it. Just set your new goals and be more determined in following your action plan so that you get there this time.

If you mess up your plan for a day, don't drop the whole thing and quit! I see this very often! If you encounter one of those days, just recover the following day by starting the plan again.

Now that you have goals, go ahead and put your plan into action so that you can go ahead and achieve them.

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Weight Training Thoughts

Weight Training Thoughts

There are so many different weight training exercises that you can do and the equipment one can utilize is varied. This is why a lot of people do not really know what to choose and there is a need to first understand the basic guidelines of weight training. We need to keep bodybuilding and any muscle building activity safe and effective at all times. Let us think about the basics first.

The first step in any weight training routine is warming up in order to avoid injuries. In most cases a warm up lasts 5 to 10 minutes and includes exercises that are moderately cardiovascular. Examples can be given in rowing, cycling and jogging. Do not forget about stretching as this is also very important. After warming up you will need to workout the larger muscle group in the day plan first. If you fatigue the smaller muscles first you will find that the larger muscle groups will not have a proper workout due to the sustaining smaller muscles being too tired to help. The classic example is not working the triceps muscle before the chest muscle as it is needed on various exercises like bench presses.

Always keep a neutral spine when weight training. This basically means that you have to keep the natural curvature of the spine. In fact, you will notice that this is your strongest position when talking about the neck and back. Maintaining it will aid in reducing the risk of injuries. The body must always be aligned and the posture of the body in all exercises must be perfect.

Next, breathing in weight training is highly important. If you hold your breath you will find yourself with a quick rise in blood pressure. Always exhale on the positive phase of an exercise and inhale on its negative phase. While exercising make sure that you do the full range of motion as this can only make you stronger and the muscles developing faster.

As a last point to mention, a lot of people underestimate the importance of cool downs in weight training. The best way to end a good workout is to cool down and do stretching and light movement. This will actually enhance strength while also preventing injury.

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Getting Rid of Muscular Plateau

Getting Rid of Muscular Plateau

The beginning of your weight lifting experience and exercising period in general is one that offers great gains in size and strength but as time passes you will eventually get to a plateau. One of the toughest things in bodybuilding and weight lifting is to surpass this plateau and this is mainly because it usually appears (especially with beginner bodybuilders) due to a monotony in exercising. In over to surpass the plateau you will need variety. One that you can use stands in twenty ones. This is one type of lift that basically breaks the muscle down harder and will have a shock impact, thus breaking the plateau. For instance, let us discuss bicep curls. Usually these are done in series of 8 to 15 repetitions and with one motion of contraction from extension.

In order to do 21s take a free weight and start the motion with your arm in full extension. Bring it up as you usually do but stop at the sternum. You basically do not lift the weight higher than the lower area of the chest. Then just let it down so that your biceps reaches full extension. Do this variety of the lift for 7 repetitions. Now bring that weight to the top contraction spot, which is at the level of your clavicle. Let the weight down normally, just as in the normal bicep curl but stop at the same level as before. This is basically the top half of a full repetition and the variation before was the bottom half of a normal bicep curl. Once again, do 7 repetitions. Just by doing this you will notice that your arms are burning and this is what we want. The hardcore training part that is to follow is doing 7 more repetitions in full range motion. You basically do a regular bicep curl. Now you have done 21 repetitions and you will see that these are quite hard to do. You might need a week or so in order to lay down the exact weights to use in order for the 21s to be done to full effect. Such a training routine will aid you in getting rid of Muscular Plateau and will keep you motivated as results are sure to appear.

The beginning of your weight lifting experience and exercising period in general is one that offers great gains in size and strength but as time passes you will eventually get to a plateau. One of the toughest things in bodybuilding and weight lifting is to surpass this plateau and this is mainly because it usually appears (especially with beginner bodybuilders) due to a monotony in exercising. In over to surpass the plateau you will need variety. One that you can use stands in twenty ones. This is one type of lift that basically breaks the muscle down harder and will have a shock impact, thus breaking the plateau. For instance, let us discuss bicep curls. Usually these are done in series of 8 to 15 repetitions and with one motion of contraction from extension.

In order to do 21s take a free weight and start the motion with your arm in full extension. Bring it up as you usually do but stop at the sternum. You basically do not lift the weight higher than the lower area of the chest. Then just let it down so that your biceps reaches full extension. Do this variety of the lift for 7 repetitions. Now bring that weight to the top contraction spot, which is at the level of your clavicle. Let the weight down normally, just as in the normal bicep curl but stop at the same level as before. This is basically the top half of a full repetition and the variation before was the bottom half of a normal bicep curl. Once again, do 7 repetitions. Just by doing this you will notice that your arms are burning and this is what we want. The hardcore training part that is to follow is doing 7 more repetitions in full range motion. You basically do a regular bicep curl. Now you have done 21 repetitions and you will see that these are quite hard to do. You might need a week or so in order to lay down the exact weights to use in order for the 21s to be done to full effect. Such a training routine will aid you in getting rid of Muscular Plateau and will keep you motivated as results are sure to appear.

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Implementing the Pyramid Weight Lifting Technique

Implementing the Pyramid Weight Lifting Technique

Bodybuilding is difficult at times, especially when you are waiting for progress to appear. Most bodybuilders today are using the pyramid weight lifting strategy, one that does work but is not recommended for beginners. By implementing this technique in your workout routine you will see that various plateaus that can appear are usually passed and the best possible results are obtained. Let us take a look at how to properly implement this type of exercise routine in your daily bodybuilding workout routines.

First off you have to make sure that your health is good and that it will allow this type of workout routine. This is because the pyramid weight lifting strategy is basically high stress weight lifting so seeing a doctor and getting the ok before starting it is the best idea possible. If your blood pressure is ok and all the medical issues are cleared by the physician you can start implementing the routine. Now before actually beginning you have to find out which is the decent starting point to use when talking about this pyramid weight lifting strategy. The best example we can use is the exercise that everybody is doing: the bench press. Go to the GYM and do a simple workout in which you can find out the weight with which you are comfortable enough to bench press 10 repetitions. That is your pyramid's starting point.

Before actually starting the workout session make sure that you have completely recovered from the previous step (finding out the starting point for your pyramid weight lifting routine). Being sore on the first day can have a negative impact on the results you can obtain. Leaving this aside, let us begin the actual pyramid. The first set will see you lifting your starting weight and doing 10 repetitions. After this take 2 to 3 minutes to recover and add around 10% to the initial weight. The second pyramid set will see you trying to get in 8 repetitions. The third set will see you adding another 10% to the weight and in this set doing 6 repetitions is enough. For the fourth set you will need to get back to the weight used in the second set and this is where you get to see the efficiency of the pyramid weight lifting strategy. Do 8 repetitions again with this weight although you will notice that it will be a lot more difficult because of muscle fatigue. If you can not do 8 repetitions just do as many as you can. The fifth set will be a repetition of your first one. Try to do 10 repetitions and you will see that it is, again, a lot more difficult. If you can not do 10 just do as many as you can.

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Breathing When Working Out

Breathing When Working Out

When you first go to the gym the trainer will tell you the most important things you need if you plan to start working out. One of them is breathing and although it is always highlighted so few properly understand its importance and end up neglecting breathing. A general rule of thumb is to always exhale on the exertion part of the exercise (the hard part of the actual movement) and inhale while doing the easy part of the exercise. For instance, when doing push ups, you inhale when you are going down with the weight and you exhale when you push it up away from the floor. You need to properly understand the importance of breathing when working out and this can be highlighted by a simple fact. You can live a few weeks without food and even a few days without water but if you lack oxygen your body dies in minutes. This can be linked with bodybuilding, fitness and every single sport out there as lack of oxygen (or better said enough oxygen) will lead to your body not being able to perform the exercise. Now let us see how you can improve your breathing when working out.

First off you need to understand the easiest part of the movement and inhale on it while exhaling is done on the hardest part of the movement. In most cases the harder part is the one that sees you fighting against the weight used (dumbbells or your own weight - it is not important). You need to let your breath dictate the speed and pace at which you perform exercises and if you start hyperventilating it means that your breath is simply too shallow and the repetitions are done too quickly. In this case you need to either slow down or remove part of the weight, all based on the type of workout you are doing.

If your exercise routine is highly cardiovascular, you need to try to use your regular breathing pattern or at least try to increase the length of exhales and inhales. Breathing more often is not a good idea and will not aid your cardio workout. Also, always remember that it is better to slow down when you can not catch your breath instead of continuing.

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