2009NationalMasters.com

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. Many trainers will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight bearing exercises, the more he will burn fat calories…even at rest. We see a growing trend from cardiovascular training towards weight and strength training.

According to a study by the Fitness Products Council and Sporting Goods Manufacturers, the number of people lifting free weights has increased 76 percent in the past decade. Right now, weight lifting is among the most popular sports in North America. This change is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.

Weight lifting exercises, on the other hand, will raise your muscle metabolism during the exercise session, and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and therefore able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

During the recuperation period, the muscle metabolism is still burning energy, and that’s when it’s time to perform cardiovascular activities. Carrying out high repetitions of the same movement will tire the body on a different basis. Combining low repetition exercises (weight lifting) with high repetition cardiovascular exercise will stress muscles in a complementary way to increase the total fat burning effect.

Anybody who debates the fact that weight bearing exercises don’t help people lose weight and fat should lift weights for one hour and see their heart rate go through the roof. Simply look at athletes who specialize in short, intense bursts of energy and you still see that they are very low in body fat.

The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio.

An important factor to consider when trying to lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer , but they will last for a longer period of time.

Thanks for reading…

Tanja Kelly
http://www.articlesbase.com/health-articles/burning-fat-86279.html

The so-called “experts”, the supplement companies, the muscle magazines… Sean Nalewanyj is going to let you in on a little “secret” of his own… It’s all a giant scam!

You think he’s kidding?

The web of muscle-building lies is very real, and it’s sucking uninformed hopefuls in by the day, stealing their hard-earned money and forcing them to waste valuable time and effort on programs that quite simply do not work. (You are one of them!)

Just flip open any muscle magazine. Walk into any bodybuilding supplement store. Scour the message boards across the Internet. Talk to the “buff guy” at your local gym. It’s nothing but an endless mass of “miracle programs”, “revolutionary breakthroughs” and “secret supplements.”

It is this very web of lies that has prevented you from making the impressive gains that you deserve and that is holding you back from achieving the muscular body that you desire.

In fact, did you know that muscle magazines actually give out false training information on purpose? It sounds crazy, but it’s true. They do this for one simple reason: the magazines are owned by supplement companies. By giving out ineffective training programs they can make sure that people will continue to rely on their products for results!

The plain reality is that the vast majority of people out there have no idea what they’re doing in the gym and are wasting their time and effort on bogus programs and techniques that will yield very little to no results!

They spend countless hours in the gym, eat like horses, pound back their weight gain shakes and vitamins, and at the end of the day they’re going crazy and pounding their fists in frustration because they have absolutely nothing to show for their efforts.

Sean receive hundreds of emails every week from people all over the world looking for answers, and when he see the workout routines that the majority of them are using, it literally makes him cringe in his seat.

Can this really be true? Can 98% of people in the gym really be so dead-wrong with the programs they’re using?

Yes! They really can, and they really are. Do you want to know why?

For More Info, Visit :

http://www.BuyBovineColostrum.com/bodybuilding-supplement.html

Farrell Seah
http://www.articlesbase.com/health-articles/the-truth-about-building-muscle-61948.html

Most people think of cardio when it comes to exercising to lose fat. That’s because running, biking, or any other form of intense aerobic exercise helps to burn calories, as well as raise the body’s metabolism.

But there are new studies out that show weight training to be better at raising your resting metabolic rate, which is the rate at which you burn calories at rest. This may mean that the best way to burn off unwanted fat is by building muscle in the gym.

There is one requirement for weight training to be effective at raising the metabolism. The weight lifting must be very intense to produce a drastic increase in resting metabolic rate.

Lifting light weights or exercising for too short a time can diminish the results. You need to do 3 to 4 sets per exercise and do an average of 6 to 8 reps for each.

This ensures that each major muscle group is trained intensely. In the studies, it was shown that the test subjects resting metabolic rate was still elevated, on average 21%, even 24 hours after the workout.

It appears weight training can release hormones like growth hormone and norepinephrine that assist in the fat burning process.

Also, removing the lactic acids that’s built up through heavy weight training also requires calorie expenditure.

Finally, the muscle building process of repairing damaged muscle tissue caused by weight lifting can also burn more calories.

Building muscle itself will increase resting metabolic rate, since muscle tissue burns far more calories at rest than fat.

So the more lean muscle mass you have, the higher the resting metabolism. That’s why building muscle through weight training is also a way to lose unwanted body fat.

The best way to lose fat is to combine cardio with weight training, to create a synergistic effect in which both work together to burn calories.

So if you’re currently trying to lose some fat, try to focus on building muscle as well, through weight training, so you can raise your metabolism and burn more calories at rest.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/losing-body-fat-by-building-muscle-10475.html

Nutrition is probably THE most important part of building muscle. In fact, I’m willing to go a step further and say that you will NOT build muscle without the proper nutrition.

You could have the best bodybuilding workout in the world but if you don’t have good nutrition, you’re not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren’t really going to lose the weight.

For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of protein for every pound you weigh.

So, say you have an individual who weighs 160 pounds he needs 240 to 320 grams of protein every day. Personally, I’d recommend between one and two times your body weight. Also, it is important to eat healthy.

To build muscle, there are a couple of important times you need to eat. You should eat immediately after you lift. It’s important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with juice, milk, or water.

One of the things that have helped me gain a lot of muscle the past few years is taking a pre-workout and post-workout shake.

I take a scoop of whey, mix it in 12 ounces of juice or Gatorade, and add some creatine and/or glutamine. I sip one before and after working out and it’s helped me gain about 30 pounds of muscle the past 2 years.

When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbs right after training. I’d recommend that you get that from fruit juice, like grape juice, or from a sports drink, like Gatorade.

When you lift weights, you’re using up all your glucose and you need to replace that so it can repair and build your muscle tissue.

Certain types of fat are definitely good and other types of fat aren’t going to help you at all.
There is saturated fat and polyunsaturated fat and you want to keep the saturated fat low.

If you’re having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much.

You can get good fat from peanuts, peanut butter, flaxseed or lean meat.

Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.

For breakfast, some of the foods I have are egg whites, orange juice, bananas, oatmeal, whole wheat bread, bagels, and meal replacements.

I don’t eat all of these, I pick and choose depending on my mood, but I like to vary it.

For lunch, I have tuna, chicken, fish, lean red meats, brown rice, and a ton of green veggies like brocolli, green beans, and asparagus.

For dinner I usually have tuna, other fish, steak, hamburg, chicken, turkey, or another lean meat. I also have either brown rice or a potato. And more veggies. You almost can’t eat enough veggies.

In between meals, I’ll usually have a meal replacement shake or whey protein shake. To build muscle, you need to be eating every 3 to 4 hours.

For supplements, I currently take a multi-vitamin, fish oils or CLA, whey protein, creatine, and glutamine. I only use supplements that have been proven to help build muscle, lose fat, or increase strength. The rest I stay away from and save my money.

That’s basically how you set up your nutrition to build muscle mass.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/muscle-building-nutrition-basics-10721.html

I am on a workout routine and am taking Six Star Muscle Creatine Drinks twice daily. I am 14, 5′ 7, and 120 pounds. What type of foods should i be eating. I have also heard that drinking water helps muscle mass. it this true? What should my diet include? Also please include any tips on how to gain muscle mass for a kid my age. Also list helpful websites if possible. Also i am very skinny and would like to get "thicker" with healthy weight…any tips on that? Thanks

Meat is the food to eat not a lot but enough for your energy to come back after workouts. No soda of fatty snacks at all. Wake up early in the morning do six sets of sit-ups spacing each set by 2 min. eat oatmeal in the morning or a energy bar . If you stick 2 a workout like this with in 6 weeks you will see the difference in the muscle mass in your body. I played football in college for 3 years this worked for everyone combined with the weight training we were doing. Well good luck I hope I helped u a little

What Is Resistance Training?

Resistance training involves activities that use weights, machines, resistance bands or even body weight to work your muscles properly. It is also known as strength training. This can be extremely helpful in achieving a healthier body. This kind of training we usually associate with athletes who have to build up their bodies to perform better. Most people would think that when resistance training is done, the body will grow bigger. Actually it does not have to. Resistance training is simply about increasing the strength of the body, not always it’s size. Although we traditionally think that strength training traditionally for athletes, it can be use by anyone successfully if done correctly. Reistance training basically strengthens the muscles, and leans the bodies fat stores. It can be used by any age group to acheive specific results.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. However, the easiest and most convienent way to train with resistance for most of us with busy lives is by using resistance bands at home. When the equipment is used, the muscles of the body will be pitted against the resistance. The cells of the body will then adapt to the extra resistance. This will then result to enlarge and increase the strength of each muscle cell to help in the muscle perform contractions more efficiently. Before doing any resistance training, it is ,of course, best to consult with a doctor. This goes especially for people who have medical conditions such as heart disease, lung disease diabetes, kidney or liver disease. You should know the proper tools and proper exercises for the needs of your body. Of course, that’s whatwww.plantoberipped.com is here for. We can give you a personalized assessment of what type of resistance training program is right for you.

One of the best things about resistance training is that it can be done with little to no expensive equipement and does not require a large amount of space. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density-

Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, our bone mineral density decreases as the remodeling is not as active anymore. This is especially a problem to post-menopausal women and the elderly, but does begin to happen in the early thirties. Bone mineral density is usually supported by the hormones and stress placed on the bones. To address the problem of not having the hormones and less stress, and to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can put enough stress on the bones to stimulate remodeling and increase bone density.

2. Increase Strength-

In addition to increase in bone density and strength, muscles will grow stronger and become more developed as you progress.

3. Increase the Range of Activities-

When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. An increase in exercise lifts the mood and you will be more interested in life and a more active lifestyle. This will really create a snowball effect on your life and activities.

4. Reduce the Body Fat-

Using and increasing the muscle mass (even a little bit) will increase the energy that is required by your body, even at rest. This also increases the energy needed by your body at during activities. The more muscle, the more energy is needed to be broken down to supply you body to function properly. This translates to more fat calories and fat being burned each minute. Thus with the decrease in body fat, you can expect the tone of the body to improve and you will become leaner….and did I mention sexy??

5. Improve State of the Elders-

For the elderly undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition-

Regular resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Thus, the risk of heart diseases is reduced.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis.

This is the real challenge when it comes to exercise and improving your health is consistency It’s not hard to exercise for 30 minutes, but its difficult to consistently do this 5 days a week for 3 or 4 months. That is why you will need comprehensive plans like www.super-fit.com provides. What is super-fit.com you ask? Well, it’s not yet released, but it is a website that will automate all of your boring fitness tasks. Such as finding new and exciting workouts (even with video download), calculating your calories, and finding tasty recipes.

The best part about this site is that they don’t just give you a list of exercises to do and send you on your way. They provide every aspect of help that is required to get results. Workouts, nutrition, motivation, recipes, peer chatting and forums, and even access to expert advice. The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and your health are very easy to improve with the right tools. Don’t work hard, work smart!

Dr. Al Parker
http://www.articlesbase.com/health-articles/resistance-training-workout-routines-84523.html

Skinny? Build muscle the right way for your body type with these three tips for skinny guy bodybuilding that can have you turning your slim frame into slabs of rock hard muscle.

• Eat More – If you are a skinny guy there you have to know that your metabolism, the process in your body that converts food into energy and nutrients is very high compared to other people. This is what keeps you so skinny because it burns through energy so fast that there is very rarely anything left to store in fat cells like others with slower metabolisms do. This means that you also have very little energy left to feed your muscles most of the time so when you workout the work you do is not capitalized on as well as it should. Try to eat foods that are small in size but do not fill you and have a high amount of calories and protein such as: Whole eggs, Avocado, Tuna and Salmon in olive oil, rice and pasta.
• Quality not Quantity – This is in relation to your workouts. Doing lots of reps will not stress your muscles and force them to react and grow accordingly. It may increase your muscle endurance but if you are aiming on increasing mass to stop looking so damned skinny then you need to lift heavier weights and really challenge yourself … within reason of course. Fewer reps, heavier weights and even shorter sessions if you do it right because over exercising can be a trap many people who are ultra keen to start fall into and waste time and energy that could be used for…
• Rest for Repair – Recovery is an important part of building muscles for a skinny guy especially. If you do not rest enough your body does not have enough time and energy to repair your muscles which is what makes them bigger. If you hit the gym every day you are actually inhibiting the processes in your body that will make you stronger and add mass as long as you eat the right diet and have exercised correctly.

This can get you only so far though, if you really want to know how to pack on the pounds and get ripped really fast you need a complete plan made BY a former skinny guy FOR skinny guys because what you read in the bodybuilding magazines is a scam … click below to find out more.

http://skinny-muscles.1001-solutions.info

James Mclain
http://www.articlesbase.com/bodybuilding-articles/are-you-skinny-build-muscle-the-right-way-748165.html

http://stronglifts.com/stronglifts-5×5-b…

Will I get ripped if I do this for 6 months?

Looks like a basic program. It will probably get boring if you try it for 6 months though. However I say give it a go and see what happens. Exercise is exercise.

http://www.getfitjersey.com/nutrition-tips/why-cant-i-lose-weight/

There are only 2 things you have to get right when trying to build muscle mass. They are training and nutrition. All other aspects of trying to build muscle are not nearly as important.

But which one is more important for building muscle; is it training or nutrition? Well, if all your bases are covered in regards to proper nutrition and getting your needed calories, then training becomes the most important catalyst for muscle growth.

Heavy weight training is the only way to force your body into building muscle. Your body will not waste any of its energy on building or maintaining muscle tissue that isn’t needed.

That’s why if you stop lifting for a while, you lose the muscle mass you once had. Your body has no reason to keep this extra muscle mass, since it takes energy (calories) to maintain it. The human body is very good at conserving energy it doesn’t need to use.

That’s why you have to keep lifting progressively heavier weight over time; to keep forcing your body to build muscle.

Aerobic exercise won’t build muscle, only heavy, intense training will. You must stress the muscle to the point of failure for the body to cause an adaptive response of building muscle.

Weight training needs to be brief and intense. Doing any more reps or sets than needed to stimulate muscle growth will result in overtraining.

Now, as far as nutrition goes, that alone will not make up for the lack of heavy training or the overtraining that you do in the gym.

Training and only training leads to muscle growth. You need to train hard and then get the proper rest. Only after training does nutrition play a vital role.

All that’s needed for nutrition to build muscle is a well-balanced diet that includes high protein, moderate carbs, and low fats.

If you feel that you’ve been overtraining, the first thing you should do is take a week off from all lifting. You need to rest and recover from the overtraining you’ve been doing.

Once you feel back to your strong, energetic self, start to train with a high intensity program that lasts no longer than 45 minutes.

Do just 1 or 2 muscle groups per workout, using only 2 exercises and 2 heavy sets for each. Again, keep intensity high, since this is the biggest factor towards building muscle.

Support this muscle building process with proper nutrition. Eat 5 to 6 smaller meals each day, using quality protein and complex carbs as the majority of your calories.

If you follow these 2 steps of intense weight training and proper nutrition, you’ll soon be building more muscle than you ever have in the past.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/the-2-most-important-keys-to-building-muscle-10539.html