The Insider's Guide to Build Muscle & Lose Fat Easier by Manipulating

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

•Try 10 sets of 3, with only 20 seconds rest between sets.

•Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3-minute treadmill sprint between each weight lifting set.

•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.

•Try a workout based on all bodyweight exercises such as push-up, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.

•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.  Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!

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Why Kim Kardashian Will Never Be Good At Fitness for Women - Stay Fit and Healthy

Here are 10 tips for ladies to stay fit and health:-

1. Staying fit and sound begins with an adjusted eating routine.

 Know and screen the right weight for your age. Counsel your specialist to realize what sustenance you ought to maintain a strategic distance from and take after your eating discipline schedules. On the off chance that you are attempting to lose some weight, sustenance’s with high calories ought to be excluded from your suppers. Sustenance with high fiber and low fat ought to be incorporated a need in your basic supply list rather than red meat, sugars and fats.

2. Drink a lot of water. 

Drinking no less than eight glasses of water ordinary. This washes down the body from contaminations. It is likewise prompted for lactating ladies to build water admission to keep the body hydrated.

3. Take Vitamins and Supplements. 

Bear in mind your Calcium supplement. Adequate Calcium admission is advantageous for ladies of all ages. This has been demonstrated to forestall having issues and Pre-Menstrual Period (PMS) Symptoms. It likewise forestalls Osteoporosis, particularly for menopausal ladies. Vitamin E helps solid resistant framework. Ladies who experience menopausal period ought to take Vitamin E-400 as it stops night sweats and hot flashes. Likewise, Vitamin E is said to be best in evading wrinkles when maturing. 

4. Quit smoking. 

On the off chance that you are smoking, stop. It is additionally a major "NO" for pregnant ladies, as this will influence the strength of the infant. Pregnant ladies who smoke might pass the unsafe substance of cigarettes to babies through the circulation system. Late studies have demonstrated that ladies smokers are more inclined to sicknesses than men smokers. Ladies who smoke have a high danger of getting the bosom disease. Likewise, confine your liquor consumption.

5. Incorporate activities in your day by day schedule. 

Go out for a stroll after work, use stairs rather than lift or play with your children when you are at home. Home activities are additionally powerful, particularly when you don't have room schedule-wise to go to the exercise center and might want to lose some weight. Yoga and Pilates is just a couple of the numerous compelling activities you can do at home. Practices help in restricting the danger of cardiovascular illnesses.

6. Avoid anxiety.

 Numerous ladies are inclined to an excess of anxiety. Stress has been known as cause to numerous afflictions. However much as could reasonably be expected require some serious energy to unwind. Perused a decent book, hang out with companions and draw in into games. Spoil yourself by going to parlors or you can do some shopping. Also, keep in mind to get enough rest to restore your vitality.

7. Use sunscreen to shield your skin from the unsafe beams of the sun. 

Wear caps when under the sun to secure your skin. An excess of the sun is awful for your skin. The skin is inclined to growth when presented with an excess of daylight. It likewise accelerates the maturing of skin cells, which makes wrinkles ladies.

8. Make beyond any doubt to visit your dental specialist to keep that lovely grin. 

Continuously have it cleaned to counteract depressions and awful breath.

9. Visit your Gynecologist.

Ladies who are eighteen or more ought to have their Physical Examination yearly particularly for the Pap Smear test. Ladies who are forty and up ought to have their mammograms and the Breast self-exam is supported once pubescence has been come to and ought to be a propensity as they develop

10. Safe sex is emphatically suggested. 

Use condoms to counteract sexually transmitted illnesses.

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Body Building Basics – Building a better body you can be proud of!

Bodybuilding is all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. These tips will help you identify and achieve your goals of bodybuilding. If this sounds like “Goal Setting 101,” guess what? It is!

There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions.On one thing, they do agree, however.  You must have a regimen.

· You can begin by defining your objective. 
· Why are you interested in bodybuilding?   
· What do you hope to accomplish? 
· What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. 

The following tips are not intended to be a “one size fits all.”  Take from it what you will.  In that light, consider the following list:

1.Before beginning any serious weight lifting or bodybuilding regimen, consult your physician.

2.Set your goals.
Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame.  If you create goals that are unattainable you are setting yourself up for failure.  You can become bored, disappointed and disillusioned to the point where you may give up.  This is a very sad outcome to what might have been the best decision of your life.  Don’t sell yourself short.  Set your long-term goals, of course, but also set short-term goals that are achievable.  And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs.
If you don’t already have a budget, create one.  Then, determine what amount of discretionary funds you have available for your bodybuilding program.  This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club.  Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low-cost alternatives to purchasing your bodybuilding equipment.
If used equipment is still functional why to spend the extra dollars just for a little glitz!  Good, the brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility.
Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment.  You can design your entire workout routines around a combination such as this.

6.Eat healthily!
This can’t be stressed enough.  The only true bodybuilding aids are good nutrition.  Consult a licensed dietician.  Watch your local community calendar for free seminars on diet and nutrition.  Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7.If you choose to use dietary supplements. 
Make certain that you know what you are putting in your body.  Follow the packaging guidelines we outlined above.  Ask your physician for his/her recommendations based on the regimen you have selected.  No friend, coach or acquaintance can take the place of your physician.  In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself.
Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself.  Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

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