Getting A Muscular Body

Getting that muscular and lean look needs the right training and the right diet. Heavy weight training with few sets and repetitions is not the best training for getting muscular and lean. Although heavy weights is number one for building big muscles, it does not get you lean and muscular unless your diet is low in calories. Heavy weights do not create great muscle shape either. I'm not knocking heavy weights, as I have said it is the best training for building huge muscles.

But if your goal is to get a body that looks like a muscular boxer, then a different type of training is needed. I'm going to give you two exercises each for your chest and deltoilds to get these muscles in the best possible shape. We want to achieve a lean and defined chest and sharp and rounded muscular deltoids. Let's start with your chest first.

The first chest exercise is incline barbell bench press. This exercise works the upper part of the chest (or pectoral muscles). Load a barbell with a weight that you can get over fifty repetitions. As you can see this is a high repetition workout. The old bodybuilding saying that you can make a light weight feel like a heavy weight applies here. For the first three sets try and complete over fifty repetitions. Fifty three or fifty four repetitions will do fine. Make sure that the last repetitions are very tough to complete.

You shouldn't choose a weight that's too light and getting fifty plus reps is not hard to achieve. As the sets continue you will inevitably get fewer repetitions. That's OK but you must get at least thirty five repetitions and nothing less. Ten sets here with the incline barbell bench press. No longer than three minutes rest between each set. Normally bodybuilding rest between sets is between forty five seconds to one minute. But this type of training calls for more rest between sets in order to recover for your next set.

The next exercise is the flat dumbbell flys. Once again choose dumbbells light enough so that you can get the fifty plus repetitions. Try to perform each rep in good form. Get a good stretch at the bottom. Once again ten sets here and the same three minutes rest between each set.

Now lets hit the deltoids. The first exercise is barbell behind the neck press. This exercise works all three heads of the deltoids. Choose a weight that you can get fifty plus repetitions on your first three sets. Ten sets here. All repetitions should be controlled and not too fast. Feel the muscles working. Again three minutes rest between each set. The second set is dumbbell side laterals. This exercise works the side deltoids. Same as before fifty plus reps for the first three sets and three minutes rest between each set.

As the sets continue you must fight as hard as you can to get no fewer than thirty five repetitions. This goes for all of the exercises mentioned. Your last repetitions must be tough. Altogether that's forty sets. This training is very tough to do in one session, but the rewards are worth it. Do this workout every other day. Include lots of high quality protein and complex carbohydrates. Eat five balanced meals a day. Drink enough water so that you are fully hydrated and ready for your training sessions.


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6 Fun Hobbies to Help You Get Ideal Body

Someone who's trying to lose weight often consider diet as miserable and boring process. Whereas, those assume is not fully truth, success or not to loss weight is about how you can manage your mentally.

As long as you make each of these process as a fun habit, hence the success of getting the ideal body is already in sight. Even though, if you have hobby which related with fun physics activity, then the success of getting ideal body is already in sight.

Here are several fun hobbies, that you can maximize to achieve ideal weight.

Walking around
When you have not plan to doing activity far from your home, walking or jogging around in your complex could be the right choice. In addition to burning more calories, walks around the house can also increase your social relationships with neighbors.

Cycling
Lately, people interest in the sport cycling continues increase. Much cycling community appears is a proofed. You can join the community and following any activity schedule.

If joining community does not get you interested, cycling by self it the best choice. In addition to increase burning of calories, cycling closely related with increase cardiovascular health of the hearth and blood vessels, as well as a reduced risk of coronary hearth disease.

Parkour and Free Run
Not only the cycling community, parkour community has now also started to spread. In principle parkour &freerun have the same basic, moving from one place to another effectively with acrobatic movements.

This exercise requires a mastery of technique and enough practice to avoid injury. Although quite extreme, this exercise is worth trying to lose weight, improve coordination and body flexibility.

Climbing and enjoy the nature
If you love the natural sights, places to go climb that lies just below the hill with a waterfall and stunning scenery. In addition to effectively eliminate stress, this activity is good for burning calories and increase your body fat.

Swimming
If swimming in general makes you bored, try going to a lake, river, or beach which has crystal clear water and safe from wild animals. Swimming in places that are available in the wild will revive the spirit and mood you to achieve your ideal weight.

Shopping
Traditional markets for some people can be regarded as an inspiring place. You can find the best fruits and vegetables as well as many other amazing healthy foods. You can go there and walk around the market while shopping.

Last but not least, for balancing above activity with healthy diet


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Muscle Building Foods: Eat Your Way to a Perfect Body

Eating the proper foods is paramount for muscle growth. To build muscle you need high quality protein sources that are low in saturated fat, complex carbohydrates that are high in fiber, and healthy dietary fats.

These foods are also filled with important vitamins and minerals that the body requires to build muscle. By eating the right foods for muscle growth you will not only pack on muscle in the process they will also help with you lose fat.

Eat High Quality Protein Sources

Protein is the building block of muscle. It's important to choose lean proteins that are low in saturated fat. However, don't completely eliminate saturated fat from your diet. Saturated fat should consist of 10% or less of your daily caloric intake.

Below are some example protein sources:


Chicken
Turkey
Beef (90% lean)
Tuna
Wild Salmon
Egg Whites
Whole Eggs (in moderation)
Whey Protein



Eat Complex Carbohydrates Packed with Fiber

Carbohydrates give your body the fuel (muscle glycogen) it needs to take on intense workout sessions. High fiber complex carbohydrates give you energy while also keeping your blood sugar levels in check which helps minimize fat storage.

Below are some example complex carbohydrates:


Steel-cut Oats
Millet
Barley
Brown Rice
Wild Rice
Sweet Potatoes
Natural Yogurt (low fat)
Legumes (Beans)
Whole Wheat Pasta
Whole Wheat Bread
Other Whole Grains



Vegetable sources:


Broccoli
Spinach
Green Beans
Asparagus
Peas
Carrots
Cauliflower



The Best Time to Eat Simple Carbohydrates

Keeping simple carbohydrates (simple sugars) low in the diet will help with fat loss, however, there are times when they are beneficial such as immediately after your workout. After a tough workout, your blood sugar levels are lowered and consuming simple carbohydrates (like Gatorade or a sports drink) will provide an insulin spike that will put your body in an anabolic (muscle building) state instead of a catabolic (muscle breakdown) state. I generally drink some Gatorade right after my workout and then shortly after drink a whey protein shake.

What About Fruits and Berries?

Both fruits and berries are simple carbohydrates, but they are also loaded with fiber and nutrients. They generally are very low in calories and have a low glycemic index. For example, a cup of raspberries has a whopping eight grams of fiber and is only 60 calories. They're also packed with antioxidants which help fight free radicals in the body.

This is not a complete list by any means, but these Fruits/Berries are staples in my diet:


Apples
Bananas
Blueberries
Raspberries
Strawberries
Blackberries



I generally have a 1/2 to a whole banana every morning in my morning smoothie or berries depending what kind of smoothie I make. Fruits and berries are also great as mid-morning or mid-day snacks when combined with quality protein and fat sources. You can add some berries to yogurt or eat an apple with peanut butter, for example.

As long as you don't over do it you really can't go wrong with fruit. What you really need to stay away from and keep minimal in the are the processed simple sugars such as table sugar, white bread, high fructose corn syrup, sodas, cakes, cookies, etc. These sources provide no real nutritional value and are considered "empty" calories.

Eat Healthy Fat Sources

Dietary fats are absolutely essential for human health and eating the right fats will actually aid with fat loss and building muscle. A diet consisting of 20-30% fat has been shown to boost testosterone levels which will aid you muscle building endeavors.

Remember, as stated earlier around 10% or less of the total fat consumed should be saturated fat. Trans fat is the true "bad guy" in the fat world. EFA's (essential fatty acids - think Omega 3's) are also very important as they cannot be produced by the body. The only way you get them is through the food you eat, and they have a whole range of health benefits to boot.

Below are some example healthy fat sources:


Fish Oil
Flax Seeds
Almonds and Other Nuts
Olive Oil
Natural Peanut Butter



Should You Avoid Dairy?

No, not at all unless you are lactose intolerant. Dairy is a great way to add the extra calories needed in your diet in order to build muscle.

Dairy examples:


Milk
Butter
Cream
Cheese
Buttermilk
Yogurt
Ice Cream



Milk is great to mix with protein shakes and smoothies and consists of 20% whey protein and 80% casein protein. It has near perfect balance of fast digesting protein (whey) which is absorbed quickly in the body and slow digesting protein (casein) which will feed your muscle slowly over a few hours. It also contains important vitamins and minerals such as calcium, iron, vitamin b-12, and vitamin D just to name a few.

That's right even ice cream (in moderation) is good for building muscle. A study by the American Journal of Clinical Nutrition found that ice cream triggers a better insulin response than most other foods. In laymen's terms that means less protein breakdown and more muscle. So, have a bowl of any type of ice cream you want 2 hours after your workout. Now that's a treat!

Do not be afraid of dairy. There are some misconceptions out there about dairy. You won't get fat from the fat content in dairy. However, I recommend you get low fat instead of full fat dairy products. The essential fatty acids in dairy help regulate your metabolism and keep your skin, hair, and nails in healthy, shiny condition.

Another misconception about dairy is sugar content. The sugar in a glass of milk is not going to hurt you. The sugar in yogurt actually gets consumed by the live cultures (the good bacteria) while it sits on your shelf or the fridge!

Increase Calories to Pack on Muscle Mass

In order to gain muscle mass you'll need to eat a calorie surplus which is simply eating more calories than your body burns off. You can use our daily calorie estimator tool to get an idea of how many calories you should be eating each day.

Remember, even though these foods listed are healthy doesn't mean that you can over eat. You can still gain fat by over eating healthy foods and eating too many calories. Good luck on your quest for muscles, and be sure to include some of these foods on your next grocery shopping list!

Muscle Building Supplements

Supplements will never replace a good diet. I'll be the first to tell you that many supplements do not help you at all or are out right scams. However, there are some decent supplements that can help you build muscle such as whey protein and creatine.


Robert Swilley is the founder of freeworkoutlog.com. View the Build Muscle, Lose Fat Blog for more muscle building tips and secrets.

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