Strength Training Builds Muscle Not Fat

It’s common knowledge that strength training builds muscle. But many people believe that strength training builds the kind of muscle that they are NOT looking for. One of the most common things I hear are:

“I don’t want to get bulky, I want to build lean muscle.”
Guess what? There’s no difference between “bulky” muscle and “lean” muscle. If you have seen someone who has put on fat while building muscle, then chances are they have gained fat because of their diet rather than the training.

Focus on eating clean and train hard with heavier weights - you’ll see more muscle tone and less fat.

Tips For Beginners

Beginner Bodybuilding Tip #1:

You can’t just go into a gym, jerk some weights around, drink protein powder and walk out rippling.

You need a structured bodybuilding workout plan.

Unfortunately, even “experienced” lifters go to the gym without a gameplan, and it’s holding them back.

Know what you’re going to do BEFORE you step out of the locker room — have it in writing — and follow it every workout!

Beginner Bodybuilding Tip #2:

Pick up weight… jerk up… drop down… repeat.

Bodybuilding is simple, right?

No so fast there sparky!

I’ve stopped counting the number of knuckleheads I’ve seen in the gym who think of themselves as “experienced” yet have horrible form!

Do yourself a favor and take a course on bodybuilding or hire a personal trainer for a few sessions to learn the proper form for your exercises.

Don’t get sloppy. Don’t rush. Bad form just wastes your time.

Good form takes balance, flexibility, and concentration – all good things.

Use good form, and you get great results.

Beginner Bodybuilding Tip #3:

Don’t trust everything you read in magazines about supplements.

I know the lure of a “magic pill” is what you really crave, but understand that many of the muscle mags are owned by sports supplement companies.

Guess which products they’ll push?

Many magazines are nothing more than glorified ads aimed at beginner bodybuilding suckers.

Don’t get drawn into a bunch of expensive supplements because some juiced-​​up pro is holding a bottle of it, claiming it’s what created his mountains of muscle.

A great bodybuilding workout plan and proper nutrition will serve you WAY better than any supplement ever will!

Beginner Bodybuilding Tip #4:

Be patient!

You build muscle by taxing it in the gym and then allowing your body to repair the microscopic tears you caused.

This takes time – about a week for each targeted muscle group — and patience.

If you’re tempted to overdo it — a common beginner bodybuilding mistake — it’s like taking the lid off a pot of water you want to boil.

It’ll never happen because you keep interrupting the process.

Start by only training each muscle group just one time per week and then experiment with your own frequency after that.

Keep your workouts short but intense.

Don’t work out more than an hour a day 3–5 days a week.

Go past that, and your workout’s working against you.

If you work efficiently, you don’t have to live at the gym.

Beginner Bodybuilding Tip #5:

Don’t overestimate your capabilities.

It’s tempting to load up the bar with a bunch of plates to try to NOT look like a “beginner”, but believe me, nothing screams “newbie” more than some guy with horrible form because he’s attempting too much weight.

Plus, you’re just inviting a nagging injury that can keep you out of the gym for weeks as you heal.

Start with a lighter weight and stick with absolutely perfect form and you’ll see the best results from your bodybuilding workout!

Make Your Warm Up Set Heavier

Here's a great bait-and-switch trick for the nervous system. Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure you perform fewer reps in the warmup set than in the work set. So, if you want to squat 315 for five, you might work up to 320 or 325 in your last warmup set for two reps—it shouldn't be very difficult or tiring. Rest, then back off to 315 and go for five reps as planned. The set should feel easier than it would've otherwise, and you might try to go heavier next week.

Exercises To Get Your Butts In Shape

1. The Squat. Stand with your feet hip width apart and push your hips back so that your weight goes into your heels. Squat down into a 90 degree angle. Stand back up while still pressing down on your heels. Try and push your butt back as far as you can, while keeping your feet planted and your shoulders back. Try not to lean forward! Do 2 sets of 20 reps.

2. The Squat Hold and Pulse. Stand with your feet hip width apart, pushing your hips back so that your weight goes down into your heels again. Squat down to a 90 degree angle just as you did before. Stand back up while pressing down through the heels, but do not stand up totally straight! Make tiny up and down movements, pulsing to get that burn! Again, 2 sets of 20 reps will do it.

3. The Bridge-Up. Lay on your back with your knees bent and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes, much like you would while doing a gymnastics bridge. Slowly lower your hips back to the floor and repeat as many times as you can. This is serious ab, butt, and leg toning.

4. The Bridge-Up With Leg Lifts. Take turns extending one leg at a time as you push up into bridge mode. Keep your extended leg as straight as possible for maximum toning.

Dinner Diet

Pork—The option for your salad, fajitas…anything, is usually chicken or steak. But Pork should definitely be on there. It’s another great source of lean protein and the more protein you consume, the more energy your body expends trying to digest it. But this isn’t an excuse to run to your favorite barbeque spot. Try grilled, lean pork chops seasoned with herbs and other spices.

Salmon—a healthier barbeque alternative, salmon tastes great off the grill. Salmon also contains those famous Omega-3’s everyone is talking about, that can not only improve brain function and give you healthier skin, but also boost your body’s calorie-burning rate.

Lean Beef—Your body burns more calories digesting protein than it does digesting carbs or fat. If you’re making steak, be sure to cut away the fatty areas before cooking. For burgers, shell out a few extra bucks for ground sirloin rather than the usual ground chuck.

Habanero peppers—These are great sautéed with salmon or beef. I know we’re getting into very heated territory, but if you can take it, you could burn up to 1,000 more calories a day! That’s what happened to men who consumed this hot stuff as a snack in one study.

Lunch Diet

Tuna—Tuna has been shown to reduce levels of a hormone called leptin, and lower levels of leptin can help speed up metabolism. Tuna is also rich in the brain-friendly fatty acid Omega-3, which can increase the rate at which your body burns calories. Grab a stack of canned Tuna next time you’re at the store. It’s so easy to whip up a tuna salad to put on whole grain bread or in a salad.

Jalapenos— Jalapenos contain capsaicin, a chemical that speeds up metabolism and heart rate—I know you feel that when you’re sweating through your nachos. These also taste great diced up fresh in a salad, or even sliced in your favorite sandwich. Try adding these with low-fat cheddar cheese to a tuna sandwich for a spicy tuna meat.

Sardines—Swapping out just 6 grams of fat with 6 grams of fish oil daily can help you lose an average of 2 pounds per week, according to a French study. And you know we are always wondering how the French stay so slim.

Chicken—try a skinless chicken breast to get all the protein and none of the added fat. Substituting just one fifth of your daily carbs with lean protein could help you burn 5% more calories daily.

Turkey—Another lean, low-fat source of metabolism-pumping protein. Avoid the slippery deli variety and get freshly sliced turkey breast or, better yet, a whole turkey. That way you can make turkey sandwiches and salads all week.

Cayenne Pepper—sprinkle it into a tuna or turkey salad. This spice is a little milder than the above mentioned jalapenos, so if you need to take it down a notch, this is your best bet. One study found that eating just one spicy meal per day can boost your metabolism by up to 25%, extending your body’s calorie expenditure up to 3 hours.

Breakfast Diet

Milk—If you have to eat Cocoa Puffs, at least drench them in plenty of skim milk. The calcium signals your metabolism to wake up! One study found that dieters who consumed at least 1,200 mg of calcium per day lost twice as much weight as those who consumed less. And milk is actually a complex carbohydrate, meaning it stabilizes insulin levels after your meal.

Whole Grain Cereal—a complex carb and high in fiber, whole grain cereal is a powerful force when it comes to keeping insulin levels low. Low insulin levels are a signal to your body to expend more calories and pump up your metabolism.

Coffee—do you ever feel your heart race after an espresso shot? That’s actually a good thing as far as fat-burning goes. When your heart speeds up, you burn more calories. You’ll get this benefit from any coffee drink. But it’s probably best to stay away from those ultra sugary, creamy beverages. That just counteracts the fat-burning force.

Green Tea—if you’re trying to avoid coffee breath, get your pick-me-up with Green Tea. This not only speeds up your system- helping you burn more calories, but it actually speeds up your brain!

Oatmeal—you may associate this with your grandfather’s breakfast but hey, he’s probably watching his health more than anyone! Oatmeal breaks down slowly in your stomach, once again keeping those testy insulin levels low. It’s also an incredible source of fiber, which helps regulate the digestive system, minimizing those yucky, bloated days.

Focus On Fruits,Veggies And Fibre

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely.

Fiber: the secret to feeling satisfied while losing weight
High-fiber foods are higher in volume and take longer to digest, which makes them filling. There’s nothing magic about it, but the weight-loss results may seem like it.

High-fiber heavyweights include:

Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.
Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish on their own.
Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, or air-popped popcorn.
Focus on fresh fruits and veggies
Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables.It’s generally safe to eat as much as you want, whenever you want.

The high water and fiber content in most fresh fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or cheese for flavor.
Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings, such as a vinaigrette made with olive oil.
Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
Swap out some of the meat and cheese in your sandwich with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.
Instead of a high-calorie snack, like chips and dip, try baby carrots or celery with hummus.
Add more veggies to your favorite main courses to make your dish "go" further. Even dishes such as pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.
Try starting your meal with a low-density salad or soup to help fill you up.

Drink Plenty Of Water

Water is very important whether you’re dieting or not. Some people are so dehydrated that they confuse it for hunger pains. One common guideline is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Drink at least this amount every day, especially if you're exercising.

Eat Meal Every 2-3 Hours

Body-builders emphasize proteins matched with carbs; however, incorporating vegetables and fiber into your diet will also help sustain your health and keep you feeling full. If you miss a meal, you don't get to make up for it at the next meal.

Egg Whites For Bodybuilding

1. EGG WHITES

Show me a bodybuilder without egg whites in his diet, and I'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.

Buy It:
When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.

Prepare It:
Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

Nutrients:
99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.

Carb To Protein Ratio

Now, what then are the optimal portions to take in regarding your protein/carbohydrate shake? Weight and training intensity are two factors that play a role here. Most sources suggest .25 (cutting) to .50 (mass gaining) per pound of lean body mass.

Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a mass gaining cycle. This should be ingested within 30 minutes of training, and you should have a good meal within one hour of your shake.

Never Skip Meals To Lose Weight

Skipping meals is actually dangerous, and crash dieting just doesn't work. When you eat only celery for two weeks, for example, you don't burn the fat off your body; you burn lean muscle, causing your body to go into "starvation mode." In other words, your body learns to need fewer calories on a daily basis. So when you stop dieting or fasting, you'll likely gain back the weight even faster than you lost it. In addition, skipping meals deprives your body of essential vitamins, minerals, and nutrients. 

Dance To Burn Calories

Clear the living room furniture, and crank up the music. Dance or swing a hula hoop. Practicing your favorite moves, even for 20 minutes, can get your heart pumping and provide you with some much-needed cardio. If you’re a parent, incorporate the dance workout with your kids for a night of family fitness. 

Calories Burned: Depending on the type and intensity of dance, this can vary, but 20 minutes generally burns about 90-100 calories. That’s about 300 calories per hour!

Set A Smart Goal

In fitness parlance, a SMART goal is one that is Specific, Measurable, and attainable, and it’s one that you can Reward yourself for meeting as long as you meet it within a certain Time.

Meeting goals is satisfying, and fitness experts say it helps build momentum. Just pay close attention to the "attainable" part of this equation because an unrealistic goal only sets you up to fail. Instead of challenging yourself to exercise daily for 30 minutes when on some days you can’t even get in 15, look at your schedule, and find two days that you can realistically boost your workout time to 30 minutes. It all adds up to get you toward your goal of 150 for the week.

Good diet= Awesome body

Working out is much easier than controlling diet. That's why it is said that “Abs Are Made In Kitchen And Not In The Gym."
30% gym+ 70% diet=Desired results

Weights For Losing Fat

Yes it is true that weight training is good for losing fat!!!!!!
Weight training helps in fat reduction and muscle building simultaneously!!!

Weight Training Is Equally Good For All

Weight training is good for all be it Men or Women,Beginner or Professional.

Post workout nutrition

Take high protein foods within 15 minutes after workout.
You may take 6 eggs,120 gm dry fruits,two scoops of protein powder in milk.
After this eat a heavy meal high in fibre and protein within next 30 minutes.

Fat Burning

Fat Is Burnt By Proper Diet and not endless cardio!!!!!!!!
for tips on fat burning please read the new page named 'Lose Weight'

what is a perfect body?

A perfect body consists of well defined muscles and very low body fat.
Body building needs determination.
 Regular exercise + proper diet=perfect body!!!!