The Muscle and Fitness Rock Hard Challenge

If you ever read a Muscle and Fitness magazine before, maybe you will find an exercise program that is known as the rock hard challenge. The Muscle & Fitness is a bodybuilding and fitness magazine published by American Media, Inc. besides the Flex Magazine. The challenge itself is a kind of exercise program held by them every year.

The fitness program itself I think is good enough to be performed, especially supported by programs that proved successful sculpt the body, nutrition guides to help maximizing the workout results, lose weight and increase muscle mass.

The Pro’s of the Plan

In this plan, all the exercise programs must be done in approximately 3 months / 12 weeks. The idea is to target light exercise and weight training alternately for one week, with the exception of one day for recovery. However, the program is always evolving, so the type of exercises you will encounter will be slightly different from the previous years.

In this program, you will also get information about supplements and eating plans. Like the other fitness programs, the muscle and fitness rock hard challenge also sponsored by a supplement company, the Muscletech, Inc. Some of their products, such as: Phase8, Hydroxycut Hardcore Elite, Push10, and Anotest. All of them have been adjusted to your needs, whether for recovery, boost workout, lose fat or build muscle.

You do not have to worry about the exercises you should do. On the official website of the muscle and fitness, you can find thousands of articles and hundreds of videos about exercises. You can use them as guides in order to build your athletic body. Additionally, the Muscle and Fitness’s team also provides a chance for participants to win rewards more than $ 1,100 (prize of the year 2013). That sounds nice, does not it?

The Con’s of the Plan

The only problem in this program is the limited time required. I think 12 weeks sounds absurd to transform a fatty / skinny body shape to a muscular one. Unless you are a professional in terms of bodybuilding, so you understand what kind of foods you should consume daily, how many, how often and what kind of exercises that suits to your body. I know that in this program we will be taught how to do it properly, however we really need a proper amount of time for doing that and learn it.

My conclusion

The rock hard challenge is still worth to do, in order to obtain your ideal body shape. I know that this program is not easy for most people, especially those who are busy. However, I hope that you can think this as your first step towards a better living. If you are not successful this year, the next year is still there for you.

Build Lean Muscle – Get It Right, and Get the Results Fast

Building your muscle and fitness is not some dark art, something that you need to be highly qualified to understand. However, to get the results in the most efficient way, you really do need to get educated about what you are about to embark upon.

So how is this article different from the others? There are thousands, maybe millions of articles that tell you about building muscle and fitness, or how to build lean muscle – most of them say the same things, and are very generalised and don’t give enough information to be useful. This article will give you some details about the overall process, although there is not enough room to do the subject justice, you can visit David’s site for more complete information on the subject, and exercises to go with them.

First things first, there is no magic to building lean muscle and fitness, once you have the knowledge it really is all about consistency and maximum effort. If you have the knowledge, consistency, and put in the effort, you will get results.

Building lean muscle is all about building muscle whilst targeting your body fat levels to a percentage that will make your efforts noticeable. In most people this means that you need to lose body fat whilst you build muscle. To make this possible, you need your body to have access to the calories required to maintain your base metabolic rate plus 500 calories – if this is made up from the foods you consume and a small amount of body fat, this is the ideal. You also need some high quality fats and proteins, so natural foods like chicken, pork, beef and fish. It is important to realise that a lot of the effort is down to diet – you can’t party hard and still get results, unfortunately.

Build lean muscle and fitness is initially about creating a great platform to achieve results with – this means building your functional or useful strength and muscle mass to a point where you have the overall ability to increase muscular fiber and at the same time burn excess body fat through the increased metabolic rate that this creates. This initial stage will have look looking noticeably bigger, but you will still look rounded, and the body fat will have reduced but there will probably still be a lot left to go.

The next stage would be to start to target muscle fiber strength a little more whilst still building on the muscle mass and metabolic rate again, and increase intensity to really challenge your body. Given your new ability to be able to safely build lean muscle and fitness you will now be capable of lifting bigger weights safely, and will also have the cardiovascular capacity, and energy to complete them with a much higher intensity. This means that your workouts can remain short and to the point, be highly intense and burn a large number of calories at the same time and you build lean muscle. To burn calories it is not necessary to do extra cardio workouts, you would only do this for cardiovascular fitness reasons.

The next stage would be to start to target belly fat burning in particular, by building the core muscles, whilst still building upon the metabolism created in the previous two stages. The way to target belly fat is to start to build muscle near the site where the fat currently exists, this works because of the increase metabolism created by the previous stages, and the muscle that has already been built. You cannot do this stage alone, it would not work at all, as there is not enough demand for calories on its own. During this stage, you can also change up the routine a little to shock the muscles through different, more challenging exercises, and in so doing, prevent the muscle growth from getting into a plateau.

The final part of your exercise routines is going to be to get rid of that final bit of body fat, to really give your muscles a deeply defined look. This is going to still build on the other two stages, but may also include things like high intensity interval training, or HIIT. This is going to be incredibly difficult to do, but with all the other stages completed your and lean muscle, you should be in a position to take on the challenge, and win. This will really strip off the final bit of body fat, whilst really boosting your muscle and fitness to new levels.

Muscle and Fitness

Before delving into Muscle And Fitness – The Second Key, the final and most important key to success in your muscle and fitness routine, I’d like to remind you about what the previous article discussed.

In a previous article, you were given a number of steps to follow. In summary, Muscle And Fitness – The Second Key is the ‘DO’ key. This is where you structure your actions to take you to your goals. You must decide which action (Exercise) is the most effective tool to help you achieve that particular goal.

Which brings me to the third and final key:

The ‘BE’ Key

This is what you must BECOME in order to ensure that you take the necessary action to DO whatever it takes to get what you want to HAVE.

You should already know what your goals are – The ‘Have’ key.

You should already know what you have to DO to achieve those goals – The ‘Do’ key.

In order to make sure that you carry out the DO key (your chosen exercises), you must BE the type of person that consistently and persistently follows the routine. You must do this without fail, so that you can have the ideal muscle mass, weight loss, fitness goal or whatever your goal is.

How do you become someone that you are not?

By not giving in!

Lets say that you have a chosen goal. Lets assume that goal is to lose 28lbs by the end of three months. What do you have to be in order to make sure that you achieve that goal of 28lbs of weight loss?

You have your goal. You have your exercise routine sorted out that is the most effective way, for you, of achieving that goal. Now it’s time to guarantee that you don’t stop after a week or so.

Your goals should be on your index card, as described in a the First Key.

As you are about to perform your training routine, go through this little scenario…

1. Read your goals aloud.

2. As you do, visualize that goal having already been achieved.

3. Feel that goal, as if you have already achieved it.

4. Then ask yourself:

* How good do I look? – I look GOOD!

* How great do I feel? – I feel GREAT!

Now say to yourself…

I feel Great – I look Great – I am successful!

I feel Great – I look Great – I am successful!

I feel Great – I look Great – I am successful!

Ok… Lets Do It.

Do this daily…

* In the morning, upon rising.

* Just before you begin your workout.

* Just before going to sleep.

When you repeat this each time, feel it with conviction and say it with conviction. Feel your blood boil with excitement. Feel your heart beat hard. Get right into it. Stir up that passion and throw yourself right slam into the middle of it.

Don’t give in. Persist and be consistent with your efforts… no matter whether you feel like it or not.

I have often found that the thoughts of having to do something are horrible at times. But, once I throw myself into it I feel absolutely fantastic and so happy that I didn’t give in.

Have you ever found that?

If you have, remember that feeling. Feel it every time you are about to begin your training. Stir it up. Love that feeling and then get stuck in. Become what you need to become so that you can DO whatever it takes to achieve the goals that you said you want to HAVE.

That is the final key to successfully achieving your Muscle and Fitness goals.

Muscle and Fitness

There are so many theories surrounding muscle and fitness that often times it is difficult to separate fact from fiction. Before you fall victim to some of the misconceptions read on…

Target weight loss- Can it be?

If you have a few pesky pounds that you would like to lose on your stomach or if you have love handles, trying to target those areas during workouts will not automatically drop fat from those areas of the body. The body decides where it will drop the fat from. Unfortunately the individual does not. This is something no one has any control over. So aim for losing weight- period.

The more exercise the better. Right?

Wrong. If you have been inactive for a considerable period of time and you suddenly start engaging in a number of forms of exercise, such as running, swimming, doing aerobics, cycling, etc. you could cause harm to your body. You must start slow and work up to more vigorous activity. Prepare your body for what is to come by being kind to it. In particular, doing too much can be detrimental to the joints. The extra weight you are carrying can add to the problem.

Isn’t aerobic exercise all you need to lose weight?

While aerobic exercise is a big part of getting in shape, resistance training, such as working with weights, gym machines and resistance bands increases your muscles mass. This in turn strengthens your bones. Which will help you to drop the weight sooner and look more toned faster than if you simply did aerobic exercise. Muscle burns more calories than fat which means that in effect you burn calories more rapidly when you do resistance training.

How fast can I loose weight?

Do not let anyone tell you that you can lose a lot of weight, such as 20 or 30 pounds in a short period of time. Even if it were possible, which it’s not in most instances, it would be an extremely unhealthy thing to do. A diet that is so restrictive that it causes the body to drop pounds very quickly is not good for you in any way. Avoid these kinds of destructive diets! Instead aim for a slow to gradual weight loss of one to two pounds per week. This is safe and healthy. Patience plays a role in weight loss after all.

Once I reach my goal weight, I can go back to eating like I did before.

Unfortunately this is not the case. The goal here is not to lose weight but to make healthy dietary changes that will allow you to lose the weight and keep it off. The smaller your body, the fewer calories you need to take in to satisfy it. Once you institute healthy changes to your diet, you need to put them into play- for good!

How to Get a Muscle and Fitness Magazine Body

Before I made fitness a priority in my life, I would look at the muscle and fitness magazine covers and think, it would be great to look like that, but I just don’t have the time to count calories and spend all day in the gym.

The truth is, you don’t have to spend all your time counting calories and working out to get a muscle and fitness magazine look. By following a few simple diet rules and maximizing the time you spend in the gym, you’ll be on your way to a muscle and fitness magazine body in no time.

First a word of caution. Before you start any diet and exercise program always check with your physician.

Slow Down Your Diet

We’re going to use a variation of a slow carbohydrate diet as used by Dean Karnazes, a world class marathon runner. I found it on the blog of author Tim Ferris, where he used it to lose 20lbs of fat in 30 days. Don’t worry, there’s no calorie counting, just follow these rules:

  1. Drink lots of water, tea, or your favorite diet soda.
  2. Eat lots of protein like egg whites, chicken and lean red meats.
  3. Avoid white carbohydrates. Don’t eat bread, rice, cereal, potatoes, pasta or fried food. Remember if it’s white don’t eat it..
  4. Eat lots of legumes and fresh vegetables. Remember vegetables are not calorie dense, so make sure you’re eating legumes to keep your energy levels up.
  5. Break your meals into 4-6 smaller meals throughout the day.
  6. Have one day where you eat whatever you want.

As for meal planning you want to keep it simple. Find a few meals you like and eat those over and over again. I know it doesn’t sound exciting but it will keep you on track when your busy.

HIT The Gym And Gain Muscle And Lose Fat By Working Out Less

To pack on the muscle we’re going to apply the principles of HIT (High Intensity Training). Arthur Jones, creator of nautilus gym equipment proved the value of HIT training with his Colorado experiment. In that test, Casey Viator gained 63.21 pounds of muscle in 28 days. I’m not saying you’re going to get those results, but I’m guessing you’d be happy with even a fraction of that kind of gain. Do the following workout:

  1. leg curl
  2. leg extension
  3. leg press
  4. lateral raise
  5. pullover
  6. bench press
  7. biceps curl
  8. triceps extension
  9. trunk curl

Workout Rules

  1. Do one set of each of the above exercises, but do that set to complete muscle failure.
  2. Rest 2-3 minutes between sets
  3. Work out 3 times a week, but on one of the workout days don’t go all the way to muscle failure. For example work out Monday, Wednesday, and Friday. On Wednesday you would stop short of muscle failure on each set.
  4. Drink a protein shake 45 minutes before you work out and one 45 minutes after you workout.
  5. Get a lot of sleep (that’s when your muscles really grow).

Personal Training Fitness

All adults need to keep fit, but personal training fitness differs for adults in various age groups. Senior fitness training is very different when compared to the type of fitness a young adult would normally engage in for strength training. There may be extenuating circumstances for the senior to consider including one’s overall physical health. The senior also needs to give due consideration to preexisting conditions like that of hypertension if he or she is going to engage in cardio respiratory/strength endurance, and/or flexibility exercises.

When people age, the physical body tends to weaken and in general, muscles will slowly lose their strength over a period of years. It is highly recommended that individuals interested in partaking of strength training regimens should begin such regimens when they are young: this allows the body to fully adjust to the regimens and to grow used to regular physical exertion. Nonetheless, it is still possible for a senior to start up a strength training program, provided they go about the process in the correct way. Once a strength training program is begun a senior can gain the benefit of increased range of mobility, better balance, and minimization of muscular issues.

Before beginning any strengthening program, it is highly recommended that the senior adult pay a visit to his or her selected physician. This is particularly true for the individual that is taking hypertension medication. While many exercises will aid in reducing high blood pressure issues, it is still vital for any senior adult to get a full physical before commencing on any kind of exercise regimen. The doctor will be able to discuss in detail what exercises can be engaged in and what exercises should be avoided.

Once the doctor has cleared a senior adult so that they can engage in a body strengthening exercise regimen, the senior must select the appropriate program. One will often find it that the most appropriate strengthening programs are those types of programs which are simplistic and easy to complete. Programs that incorporate basic stretching exercises, and the best programs for seniors usually do not demand the use of expensive or extraordinary equipment. Such exercise regimens do not necessarily need to be performed in a gym, but some seniors may feel more comfortable working with an exercise trainer who can help the senior and guide him or her through the program.

Senior adults can begin a strengthening fitness program by using light weights to start with and he or she can progress with heavier weights, if they feel they are physically capable of doing so. It is important not to become overzealous about an exercise program and that the senior consider taking the program slowly. It’s very easy to over exert oneself and it is important to avoid bodily strain. Light weights can be purchased at a variety of stores for very little cost: these weights can be used to strengthen our muscles, triceps, biceps, and to stretch the muscles so that they become more flexible and easier to use. What’s absolutely fantastic about the latter exercises is that the senior doesn’t have to be in a standing position to use arm weights: light weights can be used while the seniors comfortably seated in a chair so there is no risk of falling or over exerting one’s back or legs. Finally, strength exercises for the legs are equally important and before such exercises are conducted, appropriate stretching should be performed to ensure flexibility during exercise.

Muscle Training

Athletes take their chosen sport very seriously and excelling in sports is a main priority for them. Doing some breathing techniques helps athletes relax and help them focus their mind on the sport. Athletes who adopt a regime of breathing training and inspiratory muscle training will be prone to less stress, injury and overall will improve their confidence in the competitions that they participate in. Even if they suffer a loss in the competition they will find it easier to deal with. Additionally adopting some breathing techniques will help to control the athletes’ heart rate and blood pressure as well as increase their staying power.

Steps for helping you breathe properly
Following a few simple steps can help you improve your breathing as well as improve your respiratory muscles. Adopting inspiratory muscle training techniques can improve your overall health and fitness.

Step 1
Start by taking slow, deep breaths. This will help you to reduce your heart rate as well as calm down your emotions and relax you. If you are in the middle of training and you find yourself succumbing to pressure or feel stressed out then stop and take a break from your training and do some breathing.

Step 2
To begin with try and find a quiet place away from where you are training. Make sure you are sat down comfortably in an upright posture as well as keeping your head still. While counting to six breathe in through your nose. Hold your breath for eight seconds and then exhale slowly while counting to six. As you become more familiar with the technique add additional seconds to each breath as you breath in and out helping you to feel more relaxed. Controlling your breathing with deep breathing exercise will help you feel less stressed and much calmer as well as your muscles feeling relaxed as opposed to being tense.

Step 3
To aid your breathing techniques and training a great way to create resistance for breathing is by using a hand held device, this also builds stamina and endurance. Inspiratory muscle training or IMT is a form of exercise that trains your body to use less oxygen whilst exercising which in turn will leave more oxygen available for longer periods of time. For athletes that participate in high performance and endurance sports including swimming and cycling, IMT is extremely beneficial.

Step 4
Athletes undergo extreme rigorous training programs which is why it is important to practice low breathing techniques. This particular exercise is beneficial during training warm up routines. Take a few minutes and concentrate on breathing and watch your diaphragm extend. By breathing slowly in and out through your nose you are actually reducing the amount of impure air intake into your lungs.

Inspiratory Muscle Training

Patients who suffer from COPD benefit greatly from inspiratory muscle training. This particular method of inspiratory muscle training is extremely good for this patient group because their inspiratory muscles are weaker than normal. The primary cause of COPD arises from smoking, air pollution, asthma, respiratory infections and secondary smoke.

For people who live with chronic obstructive pulmonary disease (COPD) including asthma, bronchitis or any other breathing problem it is important they know how to strengthen their breathing muscles in order to breathe properly and with ease. A good way of overcoming breathing difficulties is in the form of breathing exercises to help these muscles. This is particularly important if you are a runner, tennis performer or cyclist as these all require high volumes of stamina.

Importance of Exercise for COPD sufferers

An important part of pulmonary rehabilitation is exercise. Inspiratory muscle training exercises improve the overall strength of the respiratory muscles. When exercising the muscles train and learn to utilise oxygen much more efficiently resulting in the breathing muscles not having to work so hard. Regular exercise is not only good for physical health but it also boosts your mental health, helps you maintain a healthy weight and improves blood circulation round your body – all positive influences on your breathing.

Be disciplined and begin an exercise regime

Athletes, tennis performers, cyclists and anyone else who suffers from COPD should religiously practice two different types of exercise. The first exercise should be aerobic exercise and this should be a regular routine as aerobic exercise is great for strength and conditioning. The second form of exercise that should be in your regime is equally as important and are exercises that help you to control and correctly manage your breathing. For anyone that suffers from COPD, it is imperative medical advice is sought before undertaking any kind of fitness regime. By taking medical advice you will be well informed as to which exercises you can and can’t undertake.

Which exercises should I do to control my breathing

To improve breathing airflow and decrease shortness of breath, breathing through pursed lips and applying diaphragmatic techniques is most effective. When you find it difficult to breathe, these techniques should be used. Pursed lips exercises are done by breathing in through your nose then pursing your lips as though you are going to whistle then slowly exhaling breath through your mouth. This technique will probably take 3-4 times longer to exhale than it takes to inhale.

Another effective exercise that can help with your breathing difficulties requires a little more patience. Lay down and place one hand across your abdomen and the other hand on your chest, slowly inhale through your nose while at the same time concentrating on keeping your stomach moving and keeping your chest still. When you have reached this point, slowly exhale through pursed lips, allowing your stomach to fall inward while continuing to keep your upper chest as still as you can.

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.