Gain 10 Pounds of Muscle in 4 Weeks With the Lean Muscle Building Workout

Have you been lifting weights and exercising regularly in an attempt to pack on some lean muscle, but are still not seeing the results you want? Have you almost given up on your dream of having the lean, muscular body you've always dreamed about? Don't quit yet, because there is a way that you can gain 10 pounds of muscle in 4 weeks by adhering to a simple but effective lean muscle building workout. There is really no magic formula for muscle gain - it will take discipline and hard work, and you will need to make your muscle-building efforts a top priority if you hope to be successful.

To begin with, if you want to gain 10 pounds of muscle in 4 weeks, you will need to understand a few basic facts. First, your muscles do not grow during the actual workout! Most people fail to understand this fact, and the resulting misconception completely skews their focus. Second, your nutritional intake and rest are just as important as the way you exercise. You are going to need to balance your weight lifting, eating, and rest so that all three elements work together in a seamless manner to help you reach your goal.

Design your Workout




We'll start with the actual workout first, since that is usually the subject of most interest to people who want to add muscle mass. If you want to gain 10 pounds of muscle in 4 weeks, your workout should be designed to be tight, efficient, and intense. While most of the routines you read about in the popular bodybuilding and strength training magazines are all created to take anywhere from an hour and a half to two hours, the fact is that most people will find that type of routine counterproductive. Your goal should be to do just enough sets and repetitions to stimulate the muscle fibers, and create the tiny tears that will with the normal rest cycle, produce healthier, stronger, and bigger muscles.

Most people will attest to the fact that they can generally achieve that "tearing down" of the muscles in a routine that lasts as little as 30 minutes. Under no circumstances should you allow the routine to take more than 45 or 50 minutes, as anything more will result in a buildup of lactic acid that will leave you completely drained - hindering both recovery and muscle growth. Be sure to incorporate exercises to work out every major muscle group as well, to ensure that your efforts to gain 10 pounds of muscle in 4 weeks build your overall physique and not just one or two features.

Don't Forget About Food

Balancing the exercise with proper nutrition and rest can sometimes be difficult, but if you are serious about trying to gain 10 pounds of muscle in 4 weeks you will have no choice but to eat right and get adequate rest. To build muscle, you will need protein. Eat between one and a half to two grams of protein per pound of body weight each day. Balance the protein with slow-burning carbohydrates that can provide you with the energy you need, and a minimum of dietary fat. Always remember that gaining one pound of weight a week requires you to eat a total of 3500 calories more - or an increase of 500 calories each day. To pack on the muscle you want, you will obviously need to eat much more than you do at present - and much of it should be protein.

And Rest

Finally, any efforts to gain 10 pounds of muscle in 4 weeks will fail miserably without rest. All of your muscle growth occurs during your rest cycle, which means that you need to find a way to acquire a full eight or more hours of sleep each night. If you have an extremely active lifestyle - i.e., calorie-burning activities - you may need to make additional adjustments. Nevertheless, by focusing on a balanced approach to exercise, nutrition, and rest, you can have the lean, muscular body you seek.

Article Source: http://EzineArticles.com/expert/G._Crandall/34202

Slim Down and Charge Up With a Fat Burning Workout For Men Over 50

Age 50 can and should be an exciting time in the life of any man. Often it's a time when your kids are growing up, you've established yourself in your job, and you're looking forward to some of the great adventures that are left in your life.

Sometimes getting to the other side of 50 also means that you're carrying along some extra baggage.It's the unwanted extra few pounds that clings stubbornly around your waist and jiggles when you move. It's one of the things about getting older that you really don't appreciate. It's the reason that many men are looking for fat burning workouts for men over 50.

It seems so simple, but as with many things, easier said than done. If you want to lose some of that extra baggage then take in fewer calories and burn up the ones that you are taking in.




One of the other issues that often times accompanies men as they age is the fact that their metabolism slows making it more difficult for them to burn the calories that they take in. A slower metabolism means that the fat burning furnace isn't working to full capacity.

So what do you need to do to get your furnace stoked to the point where it's ramping up its fat burning capabilities to maximum capacity? It's important to eat a well balanced meal and it's also important to combine that with a fat burning workout that can get the job done.

Weight training and speed work of some sort are a few excellent workouts to help you burn some of those extra pounds.

Weight training can involve free weights or machines or it can also involve body weight training programs. Body weight training is becoming more and more popular because it doesn't require any equipment and you don't need to go to a gym or make room in your house for weight equipment.

Speed training as in hill sprints, martial arts training, punching and kicking a heavy bag, and just generally increasing the speed of the movements that one does and taking less of a break in between your sets are great ideas to ramp up that metabolism and start the fat burning fire going at full blast.

One of the fat burning workouts for men over 50 that is continuing to grow and gather up followers is the Combat Endurance Training workout. Developed by a Special Forces captain this workout offers elements of cardiovascular fitness, core and upper body strength work, and flexibility. The workout can also be ramped up to any level that the individual desires to achieve the maximum fat burning results.

Life after 50 can and should be invigorating. You've earned your stripes. It's a good idea to move into your golden years with a high level of energy, strength, and powerful attitude.

Your time would be well spent to search out and find one of the fat burning workouts for men over 50 and make one of them a regular part of your daily routine. Your health is a gift that can serve you well. It's a gift that can help to make your golden years magic. Take time to make a choice about your health that will make your 50 plus years spectacular. Best of luck in your search.

Article Source: http://EzineArticles.com/expert/Fred_Nicklaus/98362

Lose Belly Fat Fast - This 15 Minute Workout Will Help You Lose Belly Fat In 1 Week

You are going to complete a set of exercises aimed at burning off calories that will help you lose belly fat fast, exercises you can perform at home so no gym fees. However, what is the use of burning off say 250 calories if you pile back 350 calories by eating junk food. To get the fat off your tummy you must lose weight from the whole of your body so today you must start to eliminate all junk food and white carbohydrates from your diet.

Eat a well balanced diet that should contain, chicken breast or other lean cuts of meat, oily fish, greens such as spinach and broccoli, salads, beans, fruit and drink sufficient water to keep your body hydrated at all times. Do not fry your foods always grill. A well balanced diet is as important as any exercise regime if you are to successfully lose belly fat fast, so no processed foods whatsoever.

Before you begin any exercise program ensure that your body is properly warmed up and to achieve this you do some light jogging, some skipping or cycle around a couple of blocks.

You are aiming for high intensity interval training which means higher intensity than you would normally but for a shorter period and this 15 minute workout fits the bill.




OK let's begin.

• Standing Jumps Take any object that sits 6 inches off the floor ( a pile of books will do) and stand behind. The exercise is to jump backwards and forwards over the object as quickly and as many times as you can.


• Squat thrusts With hands on the floor stretch your legs back as far as possible then pull your feet as high up under your body as possible and as quickly as you can, repeat.


• Pike Crunches Lie flat on the floor with your arms fully extended above your head and your toes pointed out in front of you. Bend your knees slightly then raise your legs off the floor and at the same time raise your arms, keeping them straight until you get to the V position. Hold for a few seconds then return to the floor, repeat as many time as you can.


• Star Jumps Squat with your hands just touching the floor then launch your self off the floor extending arms and legs in a star formation, repeat as many time as you can. You really must explode into this exercise.


• Sitting Push Ups Sit in an arm chair with you hands on each arm, raise your legs until your body is in an "L" position. Complete as many push ups as you can, this works abs and triceps.


• Sit Ups. Lie flat on the floor and anchor your feet to a chair, then with hands behind your head, or folded across your chest raise your torso off the floor and when upright twist the body first right then left and return to the floor complete as many reps as you can.

These exercises should be completed with intensity and maximum effort but I would warn beginners and anyone really out of condition to take it easy to begin with. Also please remember that if you start to feel any discomfort or pain you must stop immediately, if you do not you will get hurt.

Always warm down with some light jogging or skipping.

If you complete these exercises daily, eat a balanced diet and keep hydrated you will begin to lose belly fat within a week, but you must be consistent and committed.

Make this your daily mantra: I must lose belly fat and I will.

Article Source: http://EzineArticles.com/expert/Russ_Turner/600059