Suggested Muscle Training for Men

Sometimes, men who wanted bigger and better-looking muscles would readily jump in to any type of training regimen that they could find because the work out looks effective or because it is convenient for them. However, such kind of thinking could lead to more harm than good in the future.

First of all, free weights are very important in toning and shaping up your muscles. The main free weights that you should be using to build up your muscles are the barbells. Dumbbells should not be the sole focus of your work out. Instead, dumbbells should only be used for assistance trainings. Doing free weights is so much better than using machines because you control your movements and can adjust appropriately when needed. Plus, you can do more types of exercises with free weights compared to using exercise machines.

Next, it would be better to do compound exercises to build up your muscles faster. Initially, you would be doing a couple of routines to make a good foundation for your muscles. However, once this has been achieved doing other exercises that could hit more muscles should be included in your regimen. Doing endless bicep curls can only take you so far, so learn other exercises like chin-ups and pull-ups.

Next thing to include into your regimen is to gain additional weight. If you have enough meat to get started, then you can skip this. But if you are a skinny guy, then putting on some more weight before training hard for your muscles would be better. You can start by increasing your intake of calories each day. However, do not take this as an excuse to go back into calorie-rich, unhealthy foods. Go for the healthier choices like pastas, whole milk and nuts to increase your weight in no time.

Finally, you should include a resting period in your work out. Drink water in between your exercises to prevent dehydration and aid in muscle recovery. Always make sure that your are on a proper diet to ensure that your body gets all the nutrition it needs for your muscle building workout. You should also do some naps after workouts to allow your growth hormones to do their magic.

In muscle training, it is important that you get more in touch with your body. So, get to know what you can and cannot do during training, and focus on improving your strength and endurance to achieve the best muscles that you can get for yourself.

Fitness Hers Has Great Information

These days staying fit, eating right, and losing weight have all become serious business especially for women and that’s why there’s Muscle and Fitness Hers.

Muscle and Fitness Hers is a great magazine to pick up and read curled up in your favorite chair but it’s also available online and with so much information it’s hard to get bored with what they’ve got to tell you and you certainly can’t stay ahead of it.

If you are interested in nutrition Muscle and Fitness Hers has some great information on what foods are good for you but there’s more than that. There are menus for meals, food choices, savvy shopping, recipes, meals that are worth eating, and it goes on and on. Learn all about which foods have how many calories, and which foods are the healthiest to eat. Sure fruits and vegetables are important but some are more important than others. There is just so much useful information that you’re going to be thrilled with the information available to you.

But Muscle and Fitness Hers doesn’t start there – find all the information you want. Why not start with a Fusion Core Workout which is explained in detail. Or maybe learn what type of workout is best for you. Want to learn about toning? Muscle Building? Loose those extra mid section pounds? Get the Quick fit workout, perfect legs, or a complete training guide. They have all the information you need.

Muscle And Fitness Hers also has Mind & Body help. Tips on how not to get workout burnout or how to work through those tough spots – they’ve got it all. You’ve heard the old saying “mind over matter” well same goes in the gym so this online magazine is determined to keep you in the right frame of mind to beat any obstacles you come across.

Now remember women train different than men, they think different than men, and the get into shape different than men. That’s why not you need a magazine like Muscle and Fitness Hers written for women by women. No need to work with information for the other sex. And be honest – if you have ever worked out with a guy you know just how different we go about accomplishing the same thing.

The Muscle and Fitness Hers website also has a forum where you can go and chat with other gals that are looking after their bodies through diet and fitness. It’s a great place to meet some new friends and to share ideas and learn new things. You never know what you might learn and it’s always nice to meet others that have the same interests as you.

Once you’ve spent some time on the Muscle and Fitness Hers website you won’t be able to resist taking a subscription for the monthly manual which is full of all kinds of great information that will help you stay both fit and healthy. After all fitness is about more than just the working out at the gym or eating right – It’s about mind, body, and soul.

How Much Weight Should You Be Lifting

Starting a solid muscle training routine needs to be planned properly. Even though it is not rocket science, you still need to know your “plan of attack”. One of the things that every lifter should plan ahead is the amount of weight they will be lifting for any given training day and any given exercise. You do not need a degree in Algebra to figure this out, but you will need to know some basic numbers.

Your one rep max-

Male or females who plan on utilizing weight training for their fitness needs need to know this amount. It is pretty self explanatory. Your one rep max is the amount of weight you can lift for that particular exercise one time. Trying to figure this amount out can be difficult and unsafe though. There are charts that you can search on the internet that will give you an estimated one rep max from the amount of weight you lift for other reps. This is a little unreliable. The best way to do it is with a spotter. Start with a weight you know you can lift 2-3 times. Rest a good amount of time and then add some weight. Try the lift again and repeat. Make sure your spotter is there to help you if needed. Once you feel that you have reached your one rep max for that exercise, write it down. Repeat these steps for each exercise you are planning to do in your muscle training workout routine. If you are unsure, then go lower with the amount of weight. There is no room for egos!

Why do I need this?

Knowing your personal one rep max on each exercise you plan on doing will give you the best results for each exercise. Many programs out there tell you how many sets and reps to do, but will not tell you the weight that you should use. This is because each individual is different. You may be strong with one exercise, but weaker in another. Knowing your one rep max will allow you to lift the proper weights for each exercise that the program calls for.

You do not need to lift your one rep max!

Now that you know your one rep max, this does not mean that you will be lifting that amount each time you train. If you are planning on losing weight, then usually a program will call for higher reps in a set. So now, you take for example 50% of your one rep max and use that amount for your particular sets and reps. A good muscle training program will tell you the percentage of your one rep max that you should be lifting for that particular training day. As the program moves forward, the weights will be adjusted by just inputting the particular percentages. This is called ‘periodization’. You are adjusting the weights, sets and reps throughout the program to make your muscles work harder. Doing 15 reps with 30% of your one rep max is not taxing. No matter what you may believe, there is no magic pill or no magic formula for either building muscle or losing weight. It requires hard work!

The muscle training workout routine you choose will be the ultimate deciding factor in the amount of weight you lift along with the reps and sets you will be doing. If you are planning on losing eight, then you will most likely be doing higher reps with a lower weight. A weight that will still make you work once you get within the final 3-4 reps of that set. If you plan on building muscle, then a higher percentage of your one-rep max for less reps will probably be the plan.

Knowing your one rep max will allow you to plan ahead and motivate yourself before your workout. You will have it all laid out so there is no guesswork. Go to the gym, train and go home. If you are serious about your muscle training workout routine, then sit down and plan ahead. The weight you lift will make or break your success.

Effective Muscle and Fitness Tips

An exercise routine that is effectively performed regularly will certainly help with general fitness levels. This will normally involve a variety of different training exercises that will be done on several days of the week. These will be specifically chosen to target the different muscle groups so that they are all trained effectively. There are many muscle and fitness tips that you can learn to get the most out of your fitnes and training tips.

Bodybuilding routines can be a great way to build up muscle mass whilst cutting fat at the same time. This is because when you train it burns a lot of calories and the bigger the muscles are, the more calories are burned when training. The more calories burned means more fat is being lost.

Of course you need the right nutrition balance to ensure that not too many calories are being consumed, otherwise the fat loss won’t occur as the body will just burn the calories consumed on a daily basis and not those that the body is already storing. So a high protein diet will help to build the muscle mass whilst reducing the excess carbs.

If fat loss still remains an issue on a bodybuilding workout program then some sort of cardio workouts can be included to burn even more calories. Cardio workouts can involve running, walking, cycling or swimming and will be done for at least 20 minutes each day. These workouts get the body working very effectively and when the body is working at this level it will burn a lot of calories. Far more than just being on a nutritional diet.

So ideally you can combine both the bodybuilding workout and the cardio workout into your weekly schedule. Just do one each day and alternate them. This makes sure your body is getting all the training it needs for each muscle group.