Mensmusclefitness.com

STEP 1 It is advisable to first consult with your Doctor before starting your program to see if weight Training is desirable,

STEP 2 Ensure you device your weight training goal ie How much muscle weight do you wish to gain? Ask yourself this
questions–Are you training primarily to increase strenght or endurance? What area of your body need the most
work?,Finding answers to these will enable you to cater better for your workout regimen.

STEP 3 As a beginner use machine over free weight.This is to prevent avoidable injury.

STEP 4 Watch your diet. It is very important for you to brush upon nutrition.Good nutrition and solid eating habit are
essential for gaining muscle. Your eating habit should be strictly watched and diet time table adhered to.
It is highly recommended that you seek out Nutritionist to determine your nutritional goals.

STEP 5 Gradual weight gain is highly recommended by tracking your daily caloric intake for several weeks and
calculating the average.Start by adding 300–500 calories per day to your diet.If you did not get result after
few weeks, add another 300 to 500 calories until you noticed weight gain.

STEP 6 Choose the best and most suitable area to workout.It could be your home or the gym as both have their
advantages but just choose the one that works best for you.

STEP 7 As a starter, it is advisable to use lightweights though it can be tempting to wanting to keep up with other
guys in the gym with heavier weights but begin with 10ibs weight and gradualy move higher to heavies.

STEP 8 Ensure you put in place a safer resistance program.Your workout should target all the main body areas{stomach,
chest, legs,arms and shoulders}twice a week.Most health clubs do have personalized trainers ready to assist.

STEP 9 Having sufficient rest period in between training/workout is highly recommended.Most trainers recommends 48
hours of rest as this will help to repair muscle and makes it stronger while preventing overtraining.

STEP 10 Read and study everything you can lay your hands on about health, nutrition and bodybuilding as you could
be eating stuff that is making your workout routine unproductive but without study on it you may not have a
a clue on how to get over these problems.

Article by ADEWALE LAWAL

A lot of guys out there want to know how they can easily increase their endurance and stamina and really pump up some heavy weights in the gym. You see saying and doing are two different things and the issue with most of these people is that they want to get big but they don’t know how to actually do it. There are some extremely important keys without which you will never gain muscle. Read on to discover what these keys are and get the desired results fast…

Machines or free weights? - This has been a big debate in the bodybuilding where people constantly ask whether machines are good or is it better going with free weight. If you were to follow any professional bodybuilder out there you will always come to know that they are very frequent on free weights than machines. The reason being that free weights give additional muscle workouts which machines will never do. Therefore make sure you rely more on free weights than machines.

Change your workouts every week- When you mix up with workouts your body will never get used to one sot of a workout due to which your muscles will always show tremendous amounts of growth. The issue with most people out there is that they never tend to change their workout due to which their muscles tend to peak out.

Keep your workouts short- The longer you keep them the worse it is going to be for you. You see a lot of people out there tend to workout for hours and hours long due to which they end up burning muscles instead of gaining it. Keeping it short and high intensity will always give you stronger gains.

An absolute must know for you- But there are secrets about body building you don’t know yet. So…don’t sit back and relax. Get on the edge of your seat because you are about to be introduced to the dirty little secrets of body building you were never told. These secrets are so effective that they would get you the body you desire within a matter of a few months without any hard supplements or steroids. This is only known to a few and you are one of the lucky one’s who is being introduced to this shocking secret click here- Tell me the Secret

Article Source: http://EzineArticles.com/?expert=Pushpa_Pal_Singh

One of the great arguments in fitness and nutrition that may never get settled is whether or not to do cardio on an empty stomach. “Fasted cardio”, say its proponents, will allow you to burn more fat than if you eat beforehand.

Let’s look at the pros and cons of this approach.

Glycogen is the stored carbohydrate that your body uses as its preferred fuel source during exercise. The fasted cardio crowd says that because glycogen is somewhat depleted in the morning after the night’s fast, your body will burn a greater percentage of fat during training as its next resort.

Now a smart nutritionist will tell you that your body can store glycogen for 12 to 16 hours before it absolutely must be replenished by a meal. If it isn’t, your body will turn to MUSCLE (ee gads!) to break down for glucose (quick energy). This isn’t negotiable. With trace levels of glycogen in your system, your body CAN’T burn fat. It has to use muscle. When you burn up muscle, you’re basically inviting your body to store more fat, not to mention look and feel weaker and flabbier. Sucks, doesn’t it?

Most of us have some sort of meal within two hours before we go to bed and we rarely sleep for more than 8 hours, so if you get up and start training 10 or so hours after your last meal, your glycogen will be low, but it won’t be gone. So it could be argued that you’ll have just enough glycogen left to allow your body to burn fat, but low enough levels that you’ll burn more fat than normal to compensate for it.

Now the question becomes what kind of cardio you’re doing. The fasted cardio believers usually say to keep it to a light jog or elliptical session for around 45 minutes. When your body exercises at a low intensity, it does use more fat than carbohydrate. However, because the work is easier, you’re not burning as many calories. It’s pretty clear that you couldn’t run sprints or do some other high-intensity exercise as the lack of glycogen in your system wouldn’t allow for it. You’d feel tired and you wouldn’t be able to train hard. Worse, you’d force your body to harvest muscle that much sooner.

With all this said, I recommend that you DO NOT train on an empty stomach. Yes, many bodybuilders do it, and they’re huge. But they’re also bodybuilders, and thanks to good genetics, a high level of muscle mass, and–sometimes–steroids, muscle burning isn’t as big a problem for them. If in fact you do burn more fat on an empty stomach, and let’s say you avoid burning up any muscle for fuel, it’s still not going to get you the best results in the least time. Scores of studies and a ton of evidence as presented by the world’s best trainers shows that brief, intense workouts are best for making drastic and lasting changes to your body–building muscle and burning fat.

You’ll be able to burn more calories in a session if you train after a solid meal, and you’ll support muscle mass, which burns calories all day long just by sitting on your body. So if you want to lose fat and get a lean, ripped look, I would recommend the following.

Perform strength training three days a week and cardio three days a week. The time of day isn’t important, as long as the cardio does not directly precede the strength training. Let the cardio be interval training. For example, sit on an exercise bike and pedal hard for 10 seconds, and then easy for 20-30 seconds. Repeat that for 15-20 minutes. You can also sprint, jump rope, do circuits of body-weight exercises… it doesn’t really matter. Just adhere to the idea that you have to train hard for short bursts, and then go easy a little while to recover. Repeat.

Eat a carbohydrate-dense meal about an hour before every workout, such as oatmeal or a whole-grain cereal, and have a protein and carb meal soon afterward, such as chicken and rice.

If you do everything else wrong, I bet you’ll still make good progress. By Sean Hyson| Sep 19, 08 | Permalink | Comments (0) |

1.Stop and Go

If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.

2.On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

3.Cool down

Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

4.Get the proper equipment

Badly fitting gears or ill sized equipment can be a cause of  training injuries. The extra money spent on proper equipment goes a long way.

5.Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

6.Go West (or whichever direction)

If you’re playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

7.Have yourself filmed

The camera doesn’t lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.

8.Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

9.take An early dip

Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.

10. Protect yourself

Wearing custom-fitted mouth guards reduces the risk of  injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it’ll last for years including your smile and teeth.

11. Smooth out your tendon

Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the  bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

12. Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

13. Do off road running.

If the surface is unstable, it trains the ankles to be stable.

14. Know where you’re going.

Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you’re familiar with the route taken.

15. Train hard.

Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athlete rely on skills they’ve trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.

One of the biggest obstacles to staying on track for fitness is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.

If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.

Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon due to sheer boredom.

That is why, most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a more livelier style.

Fitness trainers are actually those who are expert in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your “fitness level,” create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.

But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.

Hence, it is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how:

1. Certification

Like any item or product, the quality is sometimes measured and determined through the certification that goes with it. Hence, before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.

It is also best to choose a trainer that has a CPR certification or first aid qualifications.

2. Education/Trainings

Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.

Even though it is not necessary, trainers who have acquired education connected with health or any other related field will definitely have an edge over the others.

3. Knows how to give the right attention

A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that needs attention and immediate considerations.

4. Knows how to track development

It is best to choose a fitness trainer that knows how to track his or her client’s progress as far as fitness is concerned.

In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.

5. Good Personality

Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.

Boiled down, the services of a fitness center and the contributions it can give you while working out on those belly fats, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.

Hence, it is best to choose the best person who can give you the best services that you need so that you will never get bored again.

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after workout.  Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body.  There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don’t work the same muscle groups consecutively for two days.  The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.  Aerobic exercises are those physical activities that much oxygen for fuel.  This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players, CD players or lightweight am radio receivers for this.  Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.