Most Effective Way To Build Chest Muscles

The main area of the body most people say they would like to

improve is the chest. The chest is the most prominent element of

the upper body and it contains the largest muscle. Building

muscle mass in your chest will boost your confidence and help

stabilize your shoulders. For these reasons, it is the

subsection of the body that lifters generally spend the most

time working on.

Here are some fundamental exercises to help increase muscle

mass in the chest.

Bench Press

Body Position – Good location is the most vital part of your

bench press routine. Lie flat on the bench so there is

continuous contact from buttock to back. The soles of your shoes

should be in contact with the floor at all times. Your bar

should be resting parallel to your eyes.

Movement – Continuously inhale deeply throughout the lifting

phase to supply more oxygen to your body. Carefully lift the bar

from its resting position and lower it to its destination - a

few inches above your chest. Ensure the bar does not sharply

fall on your chest, as a serious injury may occur.

Completion – Using a carefully controlled motion, press the

weight back to its starting point. Lock both elbows and use the

full extension of your arms to effectively build the entire

muscle.

Cable Crossovers

Body Position – Stand equidistant from two different cable

machines. Grab the cable from each using the nearest hand to it.

The handles should be level with your shoulders and your elbows

should be maximally bent. Provide a stable base for this

exercise by placing one foot slightly in front of the other.

Movement – Push forwards and downwards in a cross shape until

the cables become level with your waist. Exhale continuously

throughout your movement, and avoid injury by ensuring your

hands do not smash together.

Completion – In a careful and controlled motion, return the

cables to the starting position. If you let the weights snap

back quickly, you could risk potentially injure your arms.

Incline Press

Body Position – There are several different styles of press,

either with fixed or adjustable chairs. With either, you will

need to sit all the way back on the reclined seat, and the soles

of your feet should be in contact with the floor.

Movement – Lift the bar from its resting position and begin

carefully lowering it towards your chest. Take care not to drop

the bar, as this could cause serious injury.

Completion – Extend your arms and lock your elbows to press the

weight straight back up. This upper chest exercise should be a

fluid, continuous motion. Careful control is of paramount

importance.

Decline Press

Body Position – You will lie on the bench with your head lower

down than the rest of your body. Your feet will be strapped onto

the foot pads securely, and there will be continuous contact

between your back and the bench.

Movement - Lift the bar from its resting position and begin

carefully lowering it towards your chest. Take care not to drop

the bar, as this could cause serious injury.

Completion - Extend your arms and lock your elbows to press the

weight straight back up. It is sometimes difficult to gauge

whether the bar is perpendicular to the floor, because your head

is at an awkward angle, but the perpendicular motion is what

builds muscle mass in your lower chest area and the inner

portion of the chest.

Butterfly Press

Body Position – If you are using a machine, you will use the

seat provided and position your arms on the bar. If you are

using dumbbells, you will lie flat on your back on the bench

with one in each of your hands. You will raise the dumbbells to

the face- level starting point with your arms fully bent.

Movement – If you are using the machine, you will use your

inner forearms to move the weights in a preset arc-like motion.

If you are using dumbbells, you will use a fluid movement to

carefully move them toward each other. They will meet slightly

above your nose.

Completion - If you are using a machine you will move the

weights back to their resting position using the padded arms.

The machine will provide enough resistance to allow you to build

muscle mass. For maximal muscle growth using free weights, you

need to ensure the dumbbell travels down the exact same arc it

went up. The continuous resistance throughout the exercise will

be a priority if you are serious about building muscle.

Decorating Home Gym Atmospheres-tips Aand Tricks

It is a common observation that one wishes to workout for
attaining higher fitness levels, one needs to realize that the
best possible method is to have your equipments accessible at
all times. The better the reach of your gym, the more is the
probability of your using it aptly.

The very reason that drives the people to own a gym at home is
the independence and flexibility they feel they have in choosing
their time to work out. Also they cut down on worries related to
gym charges, parking fees and the enjoyment of just going out
for exercising as and when one feels the need to.

Ways of Decorating Home Gym Atmosphere:

If one is interested in going ahead with setting up a home gym
then one needs to spend some time on researching on the kind of
equipment that is required that would match one's requirements.
One can also indulge in hiring the services of a trainer for
this research. After procurement of suitable equipments one
needs to pay attention towards enhancing the home gym atmosphere
in order to ensure success in the task undertaken.

By creating a wall painting or posting some pictures on the
wall that help you in working out are quite easy ways of
decorating home gym atmosphere. One can have scenic pictures of
outside world that comforts one and relaxes one during the
process of exercising. The decoration should gel well with the
personality of the person who is undergoing the task. These tips
are simple and easy to follow but generally help in achieving
the success one desires from workout sessions.

Another way of decorating Home gym atmospheres can be to remind
oneself of the targets one has set for oneself by making a chart
of those targets and posting it on the walls. Also if one has
fixed some kind of reward, once he/she fulfills those goals then
one can put up a picture of the reward as well. For e.g. one can
put up pictures of a place one intends to pay a visit or a car
that one plans to purchase once the desired goals are met. For
more info see
http://www.homegym- fitnessequipment .com/Home_ Gym_Reviews/ on
exercise equipment.

Why Decorating Home Gym Atmosphere is essential?

The basic point of decorating home gym atmosphere is
development of such an environment that helps in motivation of
the person involved in work out and makes him/her go for more of
it to achieve better results. The baseline of decorating home
gym atmosphere should be to keep the person on his/her feet to
move ahead and work harder towards his/her target. Remember that
it is you who shall be benefited out of the program and one
should do the task in the best possible way to achieve the best
possible benefits.

Dieting To Stay Fit and loose weight

Obesity is a problem which is on the increase in the United

States. Even though many people are not seem obese, they may

still be overweight. Many people attempt to lose weight with

diet, but every attempt proves to be a failure on their part.

They fail because they are ignorant of the key to dieting

success. Their approach to dieting is all wrong.

Many people view their diet as purely physical in nature. They

think that if they diet they will eat less food and it will help

them to loose their weight and they will stay thin from then on.

But overeating and the ability to stick to a restrictive diet is

not a physical problem. It is a mental and emotional problem. So

it is better that you exercise your body and mind together so

that you keep fit.

The importance to dieting is to find a diet to which you can

stick. You have to find a dieting habit which would work for

you. After you find the diet which fits you, you have to be

mentally committed to it, no matter whatever happens. The key to

dieting success is all in your hands and in your mind. Make up

your mind and success will be yours. It truly is all in your

mind and your key to dieting success.

Tips for successful dieting and staying fit.

• Make it a habit to walk or go for cycling for 30 minutes

every day.

• Consume a fruit every day in your empty stomach.

• Take in lots of vegetables with your lunch.

• Avoid snacks and fast foods.

• You have to eat once in three hours.

Dieting means not only losing body weight, but also being

healthy and fit. To loose weight means to burn more calories

than you take in.

Understand these six simple steps to dieting:

• You should keep track of the amount of calories that you take

in each day. Try to count the calories in what ever you eat or

even drink. Put it down in black and white.

• At the end of the day you should total all the calories that

you had through out the day. Be sincere to your self and do the

totaling.

• Just try to reduce the calorie intake with a standard

measure. This standard depends on your capacity and your kind of

job that you would be doing every day.

• Try to have 5 small meals a day. Do not go in for three big

meals in a day. Nor should you eat through out the day. Eat

every 3 hours so that your metabolism speeds up and you can

loose your weight.

• Workouts related to cardio are also important part of weight

loss. In addition to keeping a watch on your dieting you should

also do some work outs to burn your calories.

• Finally at the end of the week weight yourself. If there has

been a change then stick to the same routine. This means that

your body has adapted to the changes well.

loose weight in easy 2 steps

If your desire is to lose inches and shape up your body, then

you should work on both decreasing body fat and increasing

muscle mass. Development of more muscles does increase your

metabolism and assists in burning more calories. Doing exercises

that help build muscle is made easier when fat is lost. You

should reach both goals at the same time if you exercise

properly. Using this two-step plan will allow you to get optimal

results.

Burn Fat

Interval training is among the quickest ways to burn fat.

According to a study by the American College of Sports Medicine,

more calories are burned during short, high intensity workouts

than in lengthy more slow paced workouts. The main idea behind

interval training is a high level of intensity. It uses small

cardio bursts mixed between intervals of slower exercises, which

allows you to get a full body workout while maximizing your

calorie and fat burning abilities.

The anaerobic and aerobic body systems will burn more fat under

this type of exercise program. The anaerobic system, triggered

by fast aerobic exercise, uses energy stored in the muscles. To

begin the aerobic system, you start with slower workouts. These

allow your body to take oxygen and change carbohydrates that

have been stored into energy. Burning of maximum amount of

calories and building of muscle is attributed to changing of

systems.

How would I begin my interval training? To warm up your

muscles, do some walking in place, followed by stretches, which

will loosen your muscles. The warm-up and stretching phase is

essential to prepare your body for the first slow interval of

two minutes. Calisthenics such as sit-ups, squats or crunches

are particularly useful exercises for the slow intervals.

100-110 beats per minute is the ideal heart rate. Decrease your

exercise pace even more if your heart rate is faster than this.

After the two minutes pass, you can start the fast interval.

This interval also lasts two minutes, however the focus now is

on high impact exercise such as running or jumping rope. To get

maximum effect alternate two minutes fast and slow intervals for

30 to 60 minutes.

Gain More Muscle

Interval training certainly does help in gaining some muscle

however, using the two-fold interval training and weightlifting

routine will provide the best overall results in the shortest

period of time. Alternating days between interval training and

weightlifting is the most effective method. This will give some

rest to your weight lifting muscles, yet you are still able to

build different muscles and burn calories.

Make sure you exercise slowly when you weight lift so that your

muscles can advantage as much as possible from the workout. In

addition, be sure to do diverse strength exercises to work many

different muscle groups: arms, legs, inner and outer, triceps

and biceps, deltoids, gluteus, pectorals and more.

You can train your abs every day, since they are stronger

muscles. Therefore, you should do sit-ups and crunches during

both routines, if at all possible.

Since you are simultaneously burning fat and building muscle,

this two-step method is ideal. Why wait? You can burn calories

and gain muscle all at the same time!

Benefits of Exercise

Why Exercise?

There are many physical, emotional and mental benefits for

exercising. A regular exercise routine can help you;

Lose unwanted pounds and maintain your weight

Reduce the risk of diabetes

Have greater endurance

Reduce stress, thereby relieving depression

Reduce the risk of heart disease and stroke

Have increased energy and concentration

Reduce the risk of osteoporosis

Finding the Time and Motivation.

What seems to hold most of us back from starting an exercise

routine is, one, gaining the motivation to just get started and

two finding the time. It helps to remind yourself of all that

you have to gain from just a 15 to 30 minute block of time each

day. Focus on the benefits, the most visible will be the change

in your physical appearance. With the physical changes comes an

increase in self esteem which in itself is a great motivational

factor. It may take a few weeks but with a little time and

determination you will begin to both see and feel the benefits

beginning to happen.

How many times have you wanted to start an exercise program and

did not because you just could not figure out how you could

possibly work it into your schedule? I know I have had that

thought many times. I also know that I will make time my

schedule for whatever I deem important. But, just how important

are all the daytime and evening TV programs we watch? How much

more do we have to gain by sacrificing some other activity for

30 minutes of exercise? With all that said now is the time to

choose which type of exercise you would enjoy doing.

Types of Exercise.

There is no one exercise program that is just right for

everyone, it is a very personal decision. When making this

decision, remember that exercise is supposed to be fun. So

choose something you enjoy doing but make sure it gets your

heart pumping. Aerobics is defined as exercise that uses large

muscle groups continuously and rhythmically. This makes the

heart and lungs work harder which helps to lower your resting

heart rate and burn calories. Just about any exercise can be

done to music, in fact most people prefer to have music playing

while they work out. You will naturally find yourself working

out in time to the beat regardless of what type of exercise you

are doing.

Anything that gets you on your feet and moving is exercise.

Some of the more popular choices are;

Aerobics, biking, Skiing, Power Walking, Jogging, Inline

Skating, Swimming, Palettes, Yoga, Tai chi and other Martial

Arts, Hiking, Basketball, Soccer, most sports, the list is

endless. Within these there are many variations as well.

Don't feel like you have to join a gym or purchase expensive

equipment. That is simply not true. You can start with simple

things like taking the stairs, walking at lunch time or after

work. There are also lots of inexpensive but very helpful videos

and books that teach aerobic, yoga, palettes and exercises for

each muscle group to help you get started. So, with this

information and now knowing you have lots of choices lets get up

and move toward being healthier and happier.

How to Burn More Calories in Your Workout in 5 Steps

Do you know that you can burn 100 calories or more by adding
something extra into your workout within spending more time?
With 100 calories extra, in 35 sessions, you will be losing an
extra one-pound of body fat on top of the total body fat that
you will lose from your normal weight loss exercise routine.

This question became very popular because there are so many
people out there that are hitting the weight loss plateau. They
are exercising hard but yet they are not losing any more weight.
This is very frustrating and sometimes can be very demoralizing.
But you don't have to worry now, I will share with you methods
that I teach with my subscribers in Fast Fat Loss E-Mag on how
to burn more calories during your workout.

Step one. Please get out of the fancy machine and hit the free
weights and cables. There are many things that these machines
cannot offer. Although they are highly engineered and are of
latest technologies, they still do not train your muscle on
balancing and coordination. The movement path is fixed and all
you have to do is push. But with free weights, you need to
balance the weights, focus on coordination, and focus on the
power and speed of individual arm and also the movement path.
This will burn more calories. Not only that, the muscle is
worked more intensely. This will require more calories from the
body for muscle recovery.

Step two, add in lunges into other exercises. Most of the time,
people think that lunges is used only to work the butt, quads
and hamstrings. But not many people know that lunges can be
integrated into other exercises to make the exercise more
complex and intense. A good example is dumbbell shoulder press
with lunge. This exercise works the shoulders, the triceps, the
core and the entire lower body. Rather than just sitting down on
the bench and pressing the weights upwards, why not add in the
lunges.

To perform this exercise, start by standing up with your feet
side by side. Hold the dumbbells at shoulder height with your
palms facing forward. And with one fluid movement, step out your
right leg and drop vertically downwards until your left knee
almost touches the floor. Press the dumbbells all the way up as
you lower the left knee. Then step back to original position and
repeat with your left leg.

There are many other exercise that you can add lunges to. You
can add lunges to your dumbbell bicep curls, to your oblique
twist with fitball and many more.

Step 3. Add squats into your other exercise. This is a similar
concept of the lunges. By adding leg movements into your upper
body movements, you almost double up your calorie burn. This is
because the more muscle you exercise, the more calories you
burn.

An interesting way you can add squats into your exercise is
doing squats with your cable rows. First, stand up straight with
the bar in your hands. Take a step back so that the weight stack
is up. Then, instead of just bringing the bar to your stomach,
squat down first, hold the position then bring the bar to your
stomach. Return to the original position by extending your arms
fully and the stand back up.

Step 4. You can also add in unrelated exercises in between
sets. This means that instead of just resting one minute between
a set of pull downs, why not do a set of crunches or a set of
triceps press downs. This sort of supersets really can increase
the intensity of the exercise and your heart rate.

You can also do chest exercises superset with abs, shoulder
exercises superset with leg exercise. To take it another level
higher, superset the weight training sets with a 2-minute high
intensity cardio like uphill running or the Stair master

Step 5. Stick to large muscle groups and do only compound
exercises. Large muscle groups like legs, back, chest and
shoulders burns a lot if calories during a session of weight
training. This because the size of these muscle groups are far
larger than biceps and triceps. Use compound exercises to hammer
these muscle groups. Compound exercises like squats, dead lift,
chin-ups, barbell bench press and barbell shoulder press
utilizes a lot of calories because lots of muscles are being
worked at one time.

Use these tips to burn more calories in your workout session.
We all could use additional helpful information to help us get
our dream body faster. That is why I share a lot of latest
weight loss tips in my newsletter Fast Fat Loss E-Mag.

About The Author: Tony Leong is an experienced ACE personal
trainer that had helped many people achieve their fitness goals.
For a limited time only, you can download his weight loss system
called Tony Leong's Weight Loss System for absolutely free at
http://www.tonyleon gweightloss. com

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