Muscle Building: Men Or Women

Muscle building seems so complex sometimes that they ought to have it as a course in college. Many people want to build muscle but they do not have a clue how to do it right. Women also want to build muscle.  It is not unusual to see women in the gym working out to try and get a lean, toned body, but women are going to be more concerned about trying to get their bodies toned than trying to bulk up, they want to maintain their feminine qualities while at the same time build a little strength. So how can men and women go about building muscles where both of them can see the results they want? Here are three tips to differentiate muscle building for men and women.

Reps mean everything:

If you are a man you want to build muscle right? So when you go to the gym you can focus on one of two things, you can either do high weight and low reps or you can do low weight and high reps. High weight is designed to bulk you up. You want to absolutely kill your muscles when you go into the gym so that your muscles get a maximum workout. If you go about it softly you will not get good results.

So when you lift weights or do any kind of exercise you want to make sure you know just how many reps you want to do to see results. It can be one set of ten or ten sets of ten, whichever one you feel will help you build muscle faster is the one you should stick with.

Low weight for women:

Most women do not want to look like men, they want to build some muscle so they can look lean and trim, but how do they build muscle without losing their feminine features. The answer is low weight high reps combined with a fat burning exercise. Women are much more into aerobics than men are so they are usually getting the best of both worlds. Burning fat and doing low weight high rep exercises will help them to burn fat while at the same time shaping their muscles.  Men are usually more drawn towards muscle building than aerobics.

This is a good way to get a beach body or a body fit for a magazine cover. If a women tried to lift heavy weights she may bulk up like a man and no man would be attracted to her. So they keep it light while trimming down. Gaining too much muscle will only help them gain more weight, which is what they are trying to lose.

So you see that men should do high weight and high reps and women should do low weight and high reps to realize muscle growth that will be to their liking. Stick to this principal long enough and you will see the results you want. Don’t get me wrong; women can lift heavy weight, it’s just that no man wants to be with a woman who looks more masculine than he does.
Source by Chris Bryson


Full Body Dumbbell Workouts For Fitness, Fat Loss And Strength

Dumbbells are an excellent tool to build fitness, burn off unwanted fat and build stronger, bigger muscles. After all, their ability to be used in unison, with one limb or in an alternating manner make them more versatile and effective than many other training tools. But be forewarned… there is not one “BEST” dumbbell workout for all occasions.

As a matter of fact, the “typical” dumbbell workout you find on the Internet, in books or in magazines is an example of one of the least effective ways to use dumbbells for self improvement. By “typical”, I mean a workout that uses lighter dumbbells to target small muscle groups like a bodybuilder.

If you want to get the most benefits from your dumbbell training, you need to stop looking for the best workout (singular), and start looking for a series of full body workouts you can rotate between. Keep reading to see what I mean.

Full Body Dumbbell Workouts For Fitness

One of the main reasons people work out is to “get fit”. And as stated earlier, dumbbells are great for improving fitness you can actually use in the real world because of the ways they can be utilized. You can use them together, one at a time and in an alternating fashion, just like real world movements.

In order to train as many fitness abilities as possible (strength, power, cardiorespiratory endurance, coordination, balance, etc.), you need to use a wide variety of dumbbell workouts. I suggest you use three different workouts (A,B and C) for each of your workout days. Use a wide variety of weights, rep ranges and rest periods to improve overall physical condition and work capacity. Remember, the goal is to improve fitness without sacrificing your fat loss or muscle building goals.

Full Body Dumbbell Workouts For Fat Loss

Dumbbell workouts for fat loss are NOT light dumbbells used for high repetitions. Fat loss workouts using dumbbells should be very challenging, use a wide variety of exercises and target the entire body. Making your dumbbell workout as challenging as possible not only burns a lot of calories during the workout… but also for hours AFTER the workout is completed.

For example, you could use 3 different workouts for each work day (A, B and C) and keep the rest periods low between exercises. Then when you start the second week, reduce the rest periods even further for more fat loss. But remember, the goal is to burn as much fat as possible without sacrificing your fitness and muscle building goals.

Full Body Workouts For Strength And Size

Most people would expect to see some type of split-routine here to build muscle. However, I believe full body workouts are best for building the type of athletically muscular body most people want. To build an athletic body, don’t train like a bodybuilder.

Use the heaviest dumbbells you can and perform compound exercise that use as many big muscle groups as possible. Choose your exercise based on movement patterns, and not the specific muscles they work. This is the way to build a strong, muscular body using dumbbells. And remember, don’t sacrifice your fitness and fat loss goals while building muscle.

Look, there is not a dumbbell workout in existence that can meet everyone’s goals under every circumstance. However, if you rotate between 3 different full body dumbbell workouts (one a month), you can build a fit, lean, athletically muscular body that performs as good as it looks.
Source by Eddie Lomax


Workout Plan to Build Muscle Mass


Looking for a work out plan to build muscle mass? If you haven’t made much muscle or strength gains in the last little while, take a step back and evaluate your workout plan objectively. Sometimes, the most basic and simple workout plans work the best to build muscle strength, and can help you get back on track to further gains and break plateaus. There are just a few very simple principles to follow:

  • One muscle group per day
  • Minimum one week rest in between workouts
  • Your muscle building workout should be planned around heavy, compound exercises
  • Lift heavy, or don’t even bother
  • Building muscle isn’t complicated
  • Build Muscle Workouts – 5 Day Split

I always workout just one muscle group each workout session, and setup my workout week into a 5 day split – 5 days one, and 2 days off. It looks something like this:

Monday – Legs
Tuesday – Chest
Wednesday – Back
Thursday – Shoulder
Friday – Arms
Saturday – Rest
Sunday – Rest

Following a work out plan like this works nicely to build muscle. By working just one muscle group per day, you can keep your workouts short, usually around 30 to 40 minutes, with the exception of leg days which usually takes me around 45 minutes. My weekly muscle building workout looks something like this.

Monday: Legs
Squats 3 x 6 (335)
Leg Press 3 x 6 (595)
Stiff leg deadlifts 2 x 6 (225)
Lying leg curls 2 x 6 (100)
Standing calf raises 3 sets to failure (varying weights)
Seated calf rasises – same as above

Suggested substitute exercises for variety: Front squats, leg extensions, hack squats, lunges, standing leg curls, donkey calf raises

Tuesday: Chest
Incline dumbbell press 3 x 6 (90)
Flat dumbbell press 3 x 5 (85)
Weighted Dips 2 sets to failure (70)

Suggested substitute exercises for variety: incline bench press, flat bench press, decline bench press, machine bench presses

Wednesday: Back Muscle
Deadlifts 3 x 5 (365)
Lat Pulldowns 3 x 6 (160)
Seated rows 3 x 6 (180)

Suggested substitute exercises for variety: pullups, chinups, bent barbell rows, dumbbel rows, good mornings

Thursday: Shoulders
Military press 3 x 6 (165)
Seated dumbbell press 3 x 6 (80)
Side lateral 3 x 6 (25)
Front raises 3 x 6 (25)
Reverse Pec Dec 3 x 6 (130)

Suggested substitute exercises for variety: Clean and press, push press, arnold presses

Friday: Arms

Standing barbell curls 3 x 6 (95)
Close grip bench press 3 x 6 (185)
Dumbbell curls 3 x 6 (40)
Tricep press downs 3 x 6 (150)
Cable curls 2 x 8 (110)
Rope press downs 2 x 8 (100)

Suggested substitute exercises for variety: hammer curls, alternating db curls, kick backs, tricep dips
Source by Jim Yang


Nutrition and Food – Tips for Healthy Diet

What is a healthy diet? Is it what we have been lead to believe – milk for strong bones and teeth, protein in the form of lean beef or chicken and maybe a “healthy” microwave dinner if we are “on the go.” A healthy diet contains lots of fruit and vegetables; is based on starchy foods such as wholegrain bread, pasta and rice; and is low in fat (especially saturated fat), salt and sugar. This section contains details on what a healthy diet should consist of and why each vitamin and mineral is an essential part of staying healthy.

Maintaining a healthy diet is the practice of making choices about what to eat with the intent of improving or maintaining good health. Usually this involves consuming necessary nutrients by eating the appropriate amounts from all of the food groups including an adequate amount of water. Since human nutrition is complex, a healthy diet may vary widely, subject to an individual’s genetic makeup, environment, and health. For around 20% of the planet’s population, lack of food and malnutrition are the main impediments to healthy eating; people in developed countries have the opposite problem, and are more concerned about obesity..

Tips for Healthy diet

Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight..

Eat less high kilo joule foods-The total amount of energy-dense (high kilo joule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods you eat. This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet.

Milk and dairy foods-Milk and dairy products include cheese, yoghurt, milk and fromage-frais. They are rich in protein, calcium, vitamins and minerals. Eat or drink a moderate amount of these foods – about 2 to 3 servings per day. These foods contain a good source of calcium, which is essential to our diet, but as these foods can also be high in saturated fats try to choose reduced fat versions when possible.

Limit fast food and other low-nutrient snacks, such as chips and candy. But don’t completely ban favorite snacks from your home. Instead, make them “once-in-a-while” foods, so kids don’t feel deprived.

Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Source by Peter sams


Alzheimer’s Disease!Brain Games! Mind Fitness!Cognitive Function! Short-Term Memory Loss!

Ask anyone who’s ever forgotten the name of a longtime co-worker,or had to re-read a paragraph 3 times before absorbing its content,
When the mental strength and agility of youth start to slip, the wisdom of age tells you something.You want it back.

If a method of preserving or restoring youthful mental vigor were safe, inexpensive, and as simple and diverting as playing a video game
for a short while each day, wisdom would tell us to do it.

That calculation is why mental fitness programs have become the latest frontier in the nation’s quest to age without conceding to infirmity.

Regular Exercise Helps The Brain by improving concentration and attention.
Brain imaging studies show that highly-fit older adults have faster reaction times—an indication of better concentration—than their less-fit counterparts. They also are better able to focus on relevant information and ignore irrelevant cues, indicating better attention.

Highly fit individuals also show less of a decrease in gray matter in the cortex than is normally seen with aging,which may suggest a protective effect of exercise against nerve cell death. This effect is most pronounced in areas of the brain involved in executive cognition that typically decline most with aging.

When people think about staying fit, they generally think from the neck down,and while physical exercise is important to whole body function,the health
of your brain plays a critical role in almost everything you do: thinking, feeling, remembering, working, and playing – even sleeping.

We now know there’s a lot you can do to help keep your brain healthier as you age. These steps might also reduce your risk of Alzheimer’s disease or other dementia.

Simple lifestyle modifications also would have an enormous impact on our nation’s public health and the cost of health care.
If you make brain-healthy lifestyle changes and take action by getting involved, we could realize a future without Alzheimer’s disease,or other forms of dementia.

The Good News!
Reseachers have found destinct evidence that has revealed that the brain is capable of producing new brain cells for the purpose of maintaining established connections pathways necessary for long-term memories as well as enabling the acquisition of new memories.

Finding that the Brain Can Produce New Brain Cells was nothing short of revolutionary.
It transformed the way neuroscientists think about the aging brain and memory.

If the brain is able to generate new brain cells,
there’s hope that one day it may be possible to offset the damage and severe memory loss of dementia and that brought on by degenerative brain disorders such as Alzheimer’s disease.

Exercising the Brain. People who keep their brains active by reading or doing jigsaw puzzles, word games or chess are less likely to have Alzheimer’s disease.
“We found that frequency of cognitive activity, but not of physical activity, was associated with risk of developing Alzheimer’s disease
and the rate of cognitive decline. We found that compared to persons with infrequent cognitive activity, risk of developing Alzheimer’s disease was reduced by about 50%
in people who were frequently cognitively active,” said Robert Wilson, Ph.D.

Wilson, RS et al. Neurology, Nov 2007; 69: 1911-1920.

So for a healthy better healthy,get some physical exercise every day,and don’t neglect to exercise the brain as well!
Brain games are fun,challenging and most importantly promote new pathways within the brain that can lead us to better brain health.

To better minds everywhere!

Haylie Jordan
Source by Haylie Jordan

Healthy, Diet

A Healthy Diet Plan


Free diet plan is based on balanced intake of fats, proteins and carbohydrates in different calorie count. Free diet plan stimulates your body burn the fat much easier, only by changing your daily calorie intake. Free diet plans are so common in society that many people have very restrictive ideas about what is healthy and natural in free diet plans eating. The best thing about free diet plan is that you burn the fat only.


Studies show that a lifestyle approach to nutrition, not a short term crash diet, is most likely to lead to permanent weight loss. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Monitor your weight or the way your clothing fits on a weekly basis and add or take away calories from your current diet according to what has been happening with your body.


The Diet Planner is merely a pattern to show individuals an example of what can be eaten for a certain number of calories while dieting. Be sure and follow the information outlined in the Planner Information. The first rule when formulating a diet plan should be to count calories. Don’t pay attention to any free diet meal plans, grapefruit diet plan or loss weight fast anorexia tips you’ve read in the newspapers.


Health & Fitness – Choosing a free diet program is a very difficult task. Healthy eating varies in response to your free diet plans hunger, emotions, schedule, and accessibility to free diet plans food. Healthy eating means leaving half your free diet plans dessert on your plate because you have recognized you are full and satisfied. Healthy eating means being able to eat when free diet plans and to continue eating until you are both physically and psychologically satisfied.


Try adding or subtracting 100-200 calories per day, and test that level for about a week before you make a decision. The rest of your daily calories can come from carbs. If youre willing to track calories, use a maintenance figure you know is accurate as a starting point, or multiply your bodyweight by 15 to get an approximation of your maintenance calorie level. *If you have 150-200 pounds to lose, you will need to add an additional 400 calories per day to your diet plan. Do NOT go below 1,200 calories per day or you may lose your hair, your muscles, and any chance of winning the Lotto. If you require a 1,500 calorie diet, simply add 150 more calories to your daily diet. The above calculations are based on average calorie intake of 2250 calories.


Highly effective people and free diet plans achievers always double up and do two things at once whenever possible. We’re all in the same boat in the free diet plans beginning and free diet plans intermediate learning stages. So far, the best free diet plans book I’ve ever read on free diet plans for fat loss is Chris Aceto’s “Everything You Need to Know About free diet plans. In addition, free diet plans also contain antioxidants and phytochemicals which have been shown to prevent cancer, heart disease, strokes, and other diseases. A recent study of 23 lean men and 23 obese men found little difference in the total number of free diet plans calories each group consumed. No more than 25 percent of your total free diet plans calories should come from fat, fewer than 10 percent from saturated fat, the most damaging form discussed in detail in the GHF free diet plans component.
Source by Kamal


Functional Fitness Training: The Reason Why Everyone Should Workout

Many people think that working out is just for those who want to lose a lot of weight or run a marathon. But the fact is as we get older our bodies can’t quite do things as well as they used to. We all start to find everyday tasks more difficult and can even become prone to injury. This is why functional fitness training could be the answer to improving your quality of life.

A video posted by Tom Bliss (@tomblissfit) on

What Is Functional Fitness Training?

Functional fitness training is one of the hottest trends in the fitness industry right now. Depending on who you ask you will probably get a different definition. Those who love kettlebells will tell you something different to someone who is a crossfit addict.

You should think of it as a form of exercise that trains muscles to do every day activities. For example, you may bend down to pick something up on a daily basis, therefore, a squat is a functional fitness exercise.

Many people think of workouts as people doing 100 pull ups or huge men performing romanian deadlifts with the biggest weights you’ve ever seen. Now don’t get me wrong, this kind of fitness is great, but isn’t really for your average Alfie now is it? Not unless we are going to start competing in the hunger games!

Therefore, functional exercises tend to simulate activities you may do at work or home all of the time. They tend to work both your upper and lower body as well as your core. This makes this kind of training great for anyone. It is simply a way of staying fit for normal life.

Functional fitness can be difficult and hard work. But then again so can real life. Everyday I pick up my  one year old daughter and carry her on my hip while attempting to carry her and her push chair down two flights of stairs. This is awkward and strenuous. Something simply lifting a barbell up and down will not help you with.

You can do functional fitness training both at home and at the gym. You can also attend functional fitness sessions like boot camps which will offer group training.

What are the Benefits of Functional Fitness Training.

The whole point of functional fitness exercises are to make everyday tasks simple. As we get older our bodies can no longer handle simple exercise like we could as children. Therefore, functional fitness is a workout that means the day to day living is a little easier and can improve your quality of life as well as reducing your risk of injury.

Typically standard weight training teaches your muscles to work isolated in an ideal posture. Functional exercises teach your muscles to work together in awkward positions your body may encounter daily.

You may have just bench pressed 200 pounds but that does not prepare you to lift your sleeping toddler out of his car seat without waking him while trying to hold the car door open with your leg. Functional exercises are designed to teach your body to perform activities you may come across anytime anywhere.

Functional fitness improves balance and stability, muscle strength. This can be very important in older adults to help maintain independence and reduce the risk of falls.

Functional fitness also uses numerous muscles and joints simultaneously. This offers a great workout as well as improving overall strength in muscles, joints and connective tissue.

Is Functional Fitness for Everyone?

Functional fitness is definitely something everyone should try, even at a beginner level. But anyone over the age of 40 who has not participated in fitness for a while should get the OK from their doctor before starting something new.

Everyone just starting functional fitness should begin with the basics. Only perform exercises with your own bodyweight. There a many people can’t control their own body weight as they do not have the balance or stability to do so.

They may find that they can use a machine at the gym easily as it is an isolated exercise. But given something like a squat on one leg and they can’t do it. Simply because their muscles haven’t been trained to work together.

So start off slow, leave the kettlebells at home for now! Build up your technique and strength and help improve your quality of life.
Source by Jenny Abouobaia