What Are the Health Benefits of Eating Fruits to Lose Weight?

There is one food you can eat when you want to lose weight that you will never get enough of. FRUIT! Fruit is one of the healthiest foods available, and for many it is so readily available, we forget to eat it often enough.

Every time you go to the grocery store, chances are you pass it, or you don't buy nearly as much as you are supposed to consume. Each day we are supposed to eat 2-3 fruits and vegetables each. Most days, most of us, don't eat more than one each.

If you like fruit though, using fruit to lose weight is a great idea. Most fruits taste good, whether you like them sweet or sour, and they are a healthy alternative to the other junk we eat every day.

If you are interested in using fruit to lose weight, you need to eat 5 fruits a day. If you don't already eat a lot of fruit, your body will go through a detoxification of sorts when you start eating 5 servings of fruit a day. This is normal and you shouldn't get too sick. The benefits will far outweigh any trouble you have.



The benefits of eating a lot of fruit include many things that are going to aid in your weight loss. You will have a lot more energy. Fruits are packed full of water, nutrients, and fiber. All of these things add up to more energy for your body, not to mention they aid in relieving symptoms of many disorders, such as IBS, Diabetes, and the aging process.

In addition to energy, you could lower your blood pressure, cholesterol levels, and chances of getting diabetes type 2, some cancers, and heart disease. Over all you will be much healthier if you start eating more fruits and stop eating all the junk you have readily available.

You might be concerned though about adding fruit to your diet. But, actually, it isn't as difficult as you might think. For instance because you will be eating so much fruit you can drink juices too. Orange juice for example (better with the pulp) is great to mix with other fruits in the blender and drink. Apple juice, cranberry, and grape juice are alright as well, but you won't get the fiber that is so helpful to your diet this way. In other words try to eat most of the fruit, 3-4 servings per day should do.

Drinking a lot of water will help as well, because it lacks calories. Additionally there are some fruits that are better than others. For instance berries, melons and grapefruit are great for losing weight. Each of these fruits are jam-packed with nutrients that help your body in numerous ways, you just have to include in your diet as much as possible.

It really isn't too hard to stick to your fruit diet once you get started. You will like the fruit, and you will feel so much better so quickly, the weight will seem to melt off. Give it a try, start eating more fruit today, and lose weight, the natural way.

Article Source: http://EzineArticles.com/expert/Joe_Harley/1476796

Get Big Arms - 3 Exercises To Build Huge Arms Fast

I'd willing to be bet that half of the guys who are working out today started just to get big arms. The fact is huge arms draw a lot of attention and are admired by both sexes (but especially by women). The perfect example of this is NFL referee Ed Hochuli, who, according to his Wikipedia page (yes, he even has a Wikipedia page) is well known for his big arms. You literally cannot get through a football game without one of the broadcasters commenting the size of his arms at least once. That is the perfect example of the effect having big arms has on people. Now here are few of my favorite exercises to get big arms.

These 3 exercises each work 1 of the 3 major muscles in the arm, the bicep, the tricep, and the forearm muscle.

Get Big Arms Exercise #1 - Biceps - Dumbbell Curls
Dumbbell curls one of the most well known arm exercises and for good reason, they're one of the best for building the bulging biceps every guy wants.

This exercise can be performed standing up or sitting down with your arm rested on the inside of your thigh. Grab the dumbbell with an underhanded grip and bring it up towards your focusing on keeping the rest of your arm steady while only using your bicep.



Perform 3 sets of 8-12 repetitions

Get Big Arms Exercise #2 - Close Grip Bench Press
What most people don't know is that the triceps muscle makes up 2/3 of your arm and therefore building up your triceps is the key to getting big arms.

No exercise builds up the triceps like the close grip bench press. You perform the close grip bench press the same way you would the traditional bench press but you use a grip that is only shoulder length apart. When doing exercise be sure to keep your elbows as close to the body as possible. Keeping your elbows tucked in tight isolates the triceps and ensures that you're not using any of your chest to lift the weights.

Perform 3 sets of 8-12 repetitions

Get Big Arms Exercise #3 - Forearm Curls
One often overlooked part of the arms is the forearm. Everyone makes a big fuss over the biceps and triceps but if you ask me there's nothing more impressive than a pair of gorilla forearms.

Forearm curls are performed the same way as bicep curls the difference being that you're only bending at the wrist. The key to doing this exercise is to perform the curl slowly, controlling the weight all through out the motion.

Article Source: http://EzineArticles.com/expert/Ryan_L_Swift/908123

Workout Routines For Women - Blast Fat Off The Easy Way

Workout routines for women don't have to consist of endless cardio classes followed by hundreds of crunches and other misguided bad advice. If I told you that could do the equivalent of a full HOUR of running or hardcore exercise in only 15 minutes would that interest you? That's something I ask my local weight-loss clients when they first start my program each time and they always answer "of course"...

Let's take a look at one of the ways you can blast fat off your belly, arms, and thighs, without sacrificing all your time in a health club or following a boring workout video.

Workout Routines For Women - My Skinny Asian Method
The beauty of this workout routine for women is that it can be applied to almost any activity...dancing, walking, jumping rope, anything. It fits whatever you favorite thing to do is, and you can start immediately:

First, I want you to do your favorite exercise for 5 minutes straight at a slow/moderate pace. Just to warm up, nothing major. If you're walking then I just want you to walk at your normal speed.

Once 5 minutes has passed I want you to go at least twice as fast as you had been going for 1 full minute (60 seconds). Your pace needs to be whatever you're comfortable at in terms of pushing it, meaning if you're in fairly good shape and just need to lose that last 10 pounds I want you to go into a full speed running sprint.

If you're just starting out I just want you to walk faster with bigger steps, to the point where by the end of the full minute you're beginning to feel winded or out of breath.



After that sprint/fast pace minute, go ahead and slow back down to your previous warm up pace. Stick to that slower speed for 60 seconds and enjoy the rest.

The next minute...you guessed it...back to the faster pace for another 60 seconds. This on/off pattern is what usually makes this my student's top pick out of the full workout routines for women they learn.

Repeat this pattern another 10 times, alternating between 5 "on" minutes and 5 "off" minutes. By the end of it you should feel like you really worked out hard, even though you spent just 15 minutes or so of total time doing it.

Why It Works
The reasons this particular system is one of my own favorite workout routines for women is because you're not only compressing time, which is something we girls never get enough of in a day it seems, but we're also throwing our bodies such a shock through the on/off switching that it reacts as if we're sprinting the entire time...even during the rest minutes.

Better yet, the after-effect of this workout is that your metabolic rate is elevated substantially for the next 12-18 hours...meaning you're going to be burning fat and making progress even while you sleep. Pretty good I'd say...

Do this special workout routine for women at least 3 times a week, and if you can add a 4th day once you feel confident. You'll see nearly immediate results if you're doing it right and pushing yourself to the max during the "on" minutes!

What If You're Still Not Losing Weight?
If this specific workout isn't getting it done for you, don't worry. You can learn a more powerful secret free method that Asian women do to force fat off of their belly and thighs quickly...without starving or doing crazy workouts.

Article Source: http://EzineArticles.com/expert/Catherine_Cheng/783914

10 Foods That Build Muscle Mass - You Must Eat This If You Want to Get Big!

The biggest mistakes that people make when trying to gain muscle is to focus on only their workout routine. When you do this you leave out one of the biggest components of muscle building... your diet! Your diet is responsible for 80% of your results, which is why you're about to learn 10 foods that build muscle mass. If you eat these foods in the right amounts, you will pack on some serious muscle.

Proteins - Proteins are the building blocks for the tissues in your body. This includes your muscle. So if you don't eat enough protein, your muscles will not have the proper nutrients to grow. A good goal to aim for is 1-1.5 grams of protein per pound of body weight. Some good sources of protein are: Chicken Breast, Turkey, Eggs, and Whey.



Carbohydrates - Carbs are your body's preferred source of energy. This biggest mistake people make when trying to get big, is to eat lots of protein and not enough carbs. When trying to get big, carbs are actually more important than protein! If you don't eat enough carbs, you wont supply your body with enough energy to push your muscles to the limit and force them to grow. Aim to eat around 2.5-3.5 grams per pound of body weight. Some good sources of carbs are: brown rice, pasta, potatoes, and fruit.

Fats - Many people believe that fats are bad for you and the less you eat the better. While this is true for saturated and trans fats, unsaturated fats are actually good for you. Your body uses fats for a variety of things, including the production of testosterone. So it is very important to consume fats during a bulking phase. Some good sources of fats are: Olive oil and Peanuts

So there you have it. You've just learned 10 foods that will pack on the muscle faster than anything else.

But before you do anything...

You should learn to avoid the 5 DUMBEST things you can do if you want to build muscle fast without gaining fat. More than 95% of us make at least one of these mistakes and they can end up hurting your progress or even cause you to lose muscle.

Article Source: http://EzineArticles.com/expert/Will_D./541070

6 Important Fruits For Losing Weight

Foods that help with removing pounds provide other health related advantages also. Utilizing a safe fast weight loss diet plan, try and reduce one or two pounds every week. Thus, which food items will assist to attain this goal plus come with other medical health benefits?

An excellent food that provides additional medical health benefits and helps with weight reduction is fruit. These food items contain lots of water. This fluid makes up approximately seventy percent of a person's weight. For the human body to operate effectively, around half a gallon of water or liquid must be consumed every day. Those requirements change dependent on foods eaten, activity levels and environmental temperature. Fruits have considerable amounts of water when compared with their weight. Consuming four or five serving sizes of these foods each day is advised to aid with losing weight.

A few fruits which aid in eliminating weight as well as contain lots of water are oranges, clementines and grapefruit. Oranges, clementines and grapefruit are mostly water. When these foods are eaten, the water can be absorbed by the human body. In order for weight loss to happen, the human body needs to receive sufficient amounts of this fluid.



In addition to assisting with dropping unwanted weight, oranges, grapefruit and clementines contain components which assist in protecting against cancer. Citrus fruit contains liminoids and this substance is a cancer protection item. Other citrus fruits include limes and lemons. Both those fruits typically are included within water or beverages to add extra flavoring.

An incredible way of incorporating clementines, grapefruit and oranges in dietary habits is putting together a fruit salad. Grapefruit, clementines and oranges go great being a side for a morning meal too. Also, grapefruit, oranges and clementines are ideal for an afternoon, late night or after a workout snack food. A fruit could be consumed at any time without having to worry about adding extra weight.

More fruits a person should incorporate within an effective fast weight loss diet system include apricots, mangosteen and pomegranates. Apricots, mangosteen and pomegranates are over eighty to eighty-five percent water. Therefore, these fruits will be incredibly helpful in eliminating excess fat.

Above and beyond assisting with decreasing extra body fat these fruits possess substances that assist in protecting against cancer. Studies have proven mangosteen suppresses tumor growth and metastasis of breast cancer cells. Research studies found pomegranates possess specific antioxidants that hinder cancer causing enzymes found in the liver. Studies have shown apricots have substances that decreases one type of estrogen inside females that may promote breast cancer.

Article Source: http://EzineArticles.com/expert/Lori_Finney/446189

How to Get Ripped Body in 30 Days - Fastest Methods to Gain Muscle Mass

If you want to get ripped body and muscles in 30 days and you are tired of the same old and repeated exercises then I will show you some good exercises and schedule to be maintained. Getting fats burned and developing a ripped body is not a big deal, in case you know. No matter how efficiently you want those ripped abs to appear on your body, here is a step by step guide to let you know how to get ripped abs and body.

Diet and exercising are two important aspects to consider in getting a ripped and toned body. Some of them grumble over not getting desired results even after working out for hours in their gym. This generally happens because, they do not workout under the consult and directions of their gym instructors. Fitness trainers are expert and they know, which exercise effects to which part of your body. They make a complete study of your entire body and then plan a daily workout and diet schedule accordingly. Each persons body functions differently and so the diet and exercising schedule for each one has to be different. Simply follow your instructors instructions and workout as per, he says.



Perform stretching exercises. Stretching exercises and lifting heavy weight is the best form of workout to include in your schedule of building body. When you know what kind of exercises are right and which are more suitable and give fast results, it will be convenient for you to build muscles and tone up your body and get a ripped physique.

The very first thing you need to concentrate is losing extra fats. Eat well eating will increase metabolism and metabolism is the best way to lose fats. It helps you to burn fats. Burning fats is very essential to build up body it is, in fact, the first step towards building body. If you develop muscles you need to make them hard and strong enough. Let them turn flexible and grow larger than before. Have nutritive diet, which includes lots fruits, salads, soups, and foods that contain proteins and vitamins. These components will make the muscles ribbed and tough.

Looking toned up is the best thing about developing muscles. If your body looks ripped, you can assure yourself that you have done the right workout and planned an effective schedule. The above information will satisfy your needs to make your body ripped.

Article Source: http://EzineArticles.com/expert/Andy_Mcmillan/395213

3 Essential Foods to Help Build Muscle Mass Naturally

You must have heard the cliche "you are what you eat". The truth is that every food you consume and put in your mouth is reflected in your body. Eating 4 to 6 meals of clean muscle building foods is quite challenging to accomplish. A lot of people, particularly men are tired of the bulky, unappealing body that attaining a muscular, lean and functionally fit form all year round and for a lifetime has been a paramount precedence.

To get in shape and more importantly, manage how your body responds requires proper diet and exercise. A person aiming for a perfect physique and build muscles should make significant adjustments to everyday food consumption to properly fuel the body. Needless to say, the presence of exercise is of equal weight.

With the right foods that build muscle, you are just a scoop away from sustaining and filling your muscles' needs. Here are the 3 essential foods that we recommend:



1. Whey Protein
This is considered to be the 'king' of body building nutrition supplementation. Ask the experts and every bodybuilder you know and you'll find out that this comprise their daily arsenal. Whey protein is one of the proteins found in milk, the other being casein. However, the latter is set aside when milk goes through the process and turns it into cheese. The best thing about whey is the quality of the protein. It is the 'best' as it weighs in a stellar of 3.2 rating on a scale of 4 besting every protein food sources. So, the next time you shop around for a canister of protein powders and supplements; ensure that you go for a brand that is 100 percent made up of genuine whey proteins and not those that make use of cheap sources of proteins as fillers. For foods, chicken and tuna are a good deal of food sources that are rich in protein and have very little fat content.

2. Choose the Best Fibrous and Starchy Carbs
To get muscular, you need to decrease and cut back unhealthy caloric intake. However, it doesn't mean that you have to completely go into deprivation mode. Keep in mind; it is not so much how great the caloric deficit as it is the types of foods you eat. The best starchy carbs comprise of oatmeal and brown rice. On the other hand, the best fibrous carbs are cauliflower, spinach, broccoli, cabbage and asparagus. Eating these types of foods as opposed to processed and high fat and saturated content foods will inevitably drop off unhealthy caloric intake.

3. Increase Water Consumption Significantly
A lot of people wanting to gain muscles often focus on foods and supplementation's that they often disregarded the significance and magnitude of water. The body needs to be hydrated all the time and this is one of the rules of thumb of people starting on a muscle building and weight training program. Unless you are drinking at least 64 ounces of water on a daily basis, you are not drinking a sufficient amount. While the popularity of other drinks has mushroomed in the market, you must realize that these are not substitutes for water. Water does not only hydrate the body but it also boosts endurance, improves strength, muscle fullness and a speedy metabolism. Thus, you should never take too lightly the importance of enough water consumption.

Article Source: http://EzineArticles.com/expert/Tony_Mancini/153746

Simple Workout Routines for Women to Melt Away Body Fat Fast

Still searching around for the workout routine that will make all the fat disappear overnight? I do not know about you but as far as I know, the only thing that makes your fat evaporate overnight is liposuction, which of course carries with it the risk of death. Now, if you are patient and disciplined, you might want to try these simple workout routines for women. It is probably only going to take you an hour to complete but you will need a huge amount of discipline and perseverance to stick to the program.

The first 20 minutes should be spent running on the treadmill. Running on the treadmill sounds like an easy exercise but this is surprisingly the step that most people neglect. Most would only run for 5 minutes before moving on to the next best exercise routine. 5 minutes is simply not enough for your body to warm up or for your metabolic rate to increase. You need to run the cycle completely to burn some calories off the bat and to train your muscles for a more strenuous training on the second stage.

The next 20 minutes should be spent on resistance training. Resistance training strengthens your muscles and increase your metabolic rate even faster than the first exercise. However, before you start doing any form of resistance training, you need to gauge your personal strength level and the maximum amount of weight that you are able to lift. Do not rush into resistance training. Take everything slowly and start lifting lighter dumbbells to get the hang of it. If you lift too heavy too soon, you will soon find yourself with torn muscles and ligaments. Since resistance training increases muscle mass which will in turn burn fat cells, you will experience a rapid weight loss after doing it consistently over time.

Article Source: http://EzineArticles.com/expert/David_Chatell/901007

How to Build Muscle and Burn Fat in Only 20 Minutes a Day

When I talk with clients who desperately want to build muscle and burn fat, nearly all of them claim that while they would love to have a new body, they just don't have enough time to make it happen. While it would be great if we all had an extra 2 hours to spend in the gym each day, the reality of the situation is that most of us don't.

If you want to build muscle and burn fat without seriously altering your lifestyle, then you need to learn how to get in, get on with it, and get out of the gym within 30 - 45 minutes max. While this philosophy of training seems strange, the truth is that it's just as effective as (in most cases even more effective than) traditional 1 - 2 hour marathon workouts.

In order to help you build muscle and burn fat as quickly as possible, I have outlined a few tips to help you get it done in only 20 minutes a day!

1.) Log what you eat every day for 1 week. This will give you a good idea of how many calories your currently eating and when you are eating them.



2.) After you've logged your meals for 1 week, sit down and take a look at where you are currently at. This represents the number of calories you need to eat each day to maintain your current body weight at your current body composition.

Your goal is to build muscle and burn fat, so you will need to eat slightly fewer calories than you are currently consuming, some where in the ballpark of 200 - 500 less.

In addition to lowering the amount of calories that you're currently eating, you will also want to expend more energy throughout the day (200 - 500 calories). You can accomplish this by performing a moderate to high intensity weight training workout 3 - 4 times per week combined with 2 - 4 20-minute aerobic exercise sessions per week.

If you're really pressed for time, perform your weight training workouts and aerobic workouts on alternating days spread throughout the week.

This powerful combination of eating slightly less and exercising regularly will allow you to build muscle and burn fat with ease!



The other major benefit of this approach to building muscle and burning fat at the same time, is that you will be able to eat more food throughout the day. Instead of simply cutting your calories by 500 to 1000 a day (like most diets recommend) and suffering through bouts of low energy, hunger and moodiness, you will be able to fuel your body with nutritious foods 5 - 6 times per day - keeping your belly full and your energy levels stable.

3.) After you have calculated your target calorie intake, grab a calorie counter and start the process of planning out 5 - 6 well balanced meals (containing carbohydrates, protein, fats and vegetables) that add up close to your target calorie intake.

4.) Plan your 20 minute weight training workouts. Focus your weight training workouts around compound free weight movements like squats, bench press, incline press, barbell curls,lunges, dead lifts, rows and the dumbbell equivalents. It's also OK to include body-weight exercises into the mix.

If your goal is to shed some fat and gain a decent amount of muscle mass, then you will need to focus your training on only one body part per workout. This will allow you to perform a full 3 set warm-up and 2 - 3 sets of each exercise, with rest intervals of 2 - 3 minutes between sets.

If your goal is to burn fat while adding a small amount of muscle, then you can lighten the weight a bit shorten the rest intervals. For this type of goal, I typically recommend some sort of circuit based workout structure.

Article Source: http://EzineArticles.com/expert/Nick_Andrade/57339

12 Amazing Power Foods to Build Muscle and Burn Fat to Keep You Healthy For Life

If you add these 12 power foods into your daily diet, your body will work effectively to build lean muscle mass and burn fat more efficiently.

Not only will these super foods build muscle and promote weight loss - it will strengthen your bones, lower blood pressure, fight cancer, improve your immune function and fight against heart disease.

No matter what age you are, here are the 12 power foods to build muscle and burn fat (and keep you healthy for life)-

1) Non salted or smoked Almonds and other nuts
- Also great for controlling carvings
- Eat with skin intact



2) Beans and other legumes (including soybeans, chickpeas, pinot beans, navy beans, kidney beans and lima beans)
- Also helps to regulate digestion
- Avoid refried beans (high in saturated fats) and baked beans (high in sugar)

3) Spinach and other green vegetables
- Also helps to fight the molecules that accelerates the aging process
- Avoid frying vegetables and adding fatty cheese sauces

4) Fat free or low fat milk, yogurt, cheese, cottage cheese
- Also build strong bones
- Avoid whole milk and frozen yogurt

5) unflavored, unsweetened oatmeal
- Great for energy, and fights against cholesterol and maintaining blood sugar levels
- Avoid flavored cereals

6) Eggs
- Eggs has the highest levels of protein of any food
- Protein in eggs are more effective for building muscle than any other protein from other sources, including milk and beef
- Contains vitamin B12, which helps to breakdown fat

7) Turkey and lean steak, chicken, fish
- Also improves the immune system
- No sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

8) All natural, sugar free peanut butter
- Also boosts testosterone

9) Olive Oil
- Lowers cholesterol and boosts your immune system
- Avoid vegetable and hydrogenated vegetable oils, trans fatty acids, margarine



10) Whole Grain Breads and Cereals
- Stops the body from storing fat
- Avoid processed or refined carbs such as white bread, bagels, doughnuts and pasta made from white flour

11) Extra Protein Whey powder
- No soy protein

12) Raspberries and Other Berries
- Great for protecting your heart, improving your eye sight and memory, preventing cravings
- No sweetened jellies

Each of these healthy foods and weight loss boosters will keep you full longer on less calories.
And the best part is they all taste really good.

As a guideline, consider eating 3 standard meals and 3 smaller meals - add two or three of these foods into your three major meals and at least one of the foods into your snacks.

Do this along with exercise, you will build muscle and burn fat to keep you healthy!

Article Source: http://EzineArticles.com/expert/Jason_Oh/39595

Gym Workout Routine For Women - Schedule Workout Routines to Lose Weight Safely & Comfortably

Gym workout routines for women are specially categorized as there are certain physiological differences between a man and a woman. A woman needs to work out on her gym routine so that she can benefit the most. However, the workout routines should answer the following questions:

* First, how to select the best and convenient place for the workout
* How to kick-start the workout routines efficiently
* How much time needs to be invested in exercising every day
* What aspects one should consider while opting for a exercise schedule

The workout schedules which would help you to lose weight safely and comfortably are as follows:



*Workout schedule 1: Exercises should tone up each and every muscles of the body. In fact, this first routine would be very beneficial for the beginners who have very little time to spare in such work-outs. You must use the first five days of week in carrying out this routine. The first 3 days would be concentrated in weights whereas the next two days would be concentrated in cardio.

* Workout schedule 2: It can also be referred to as the split schedule. However, this routine would help you to reap huge benefits at a very steady pace. As per this exercise your lower and upper body part gets involved in intense work-out. It would help you to lose weight quickly.

*Workout schedule 3: In this routine you exercise to lose weight from targeted areas. In this routine you can exercise with weights for 5 days and get indulged in cardio for 2 or 2 days.

Further, you must be cautious that your workout schedule is effectively toning up your muscles, helping you to lose weight and burn fat etc. It should not matter what your goals are but you should focus on specified exercises to tone up your body and lose weight at a steady pace.

Article Source: http://EzineArticles.com/expert/Anna_Holman/50394

How to Get Big Muscles - Big Muscle Building Secrets For Skinny Guys

For skinny guys and hardgainers, struggling to get big muscles and put on weight, is nothing short of frustrating, especially when we follow the so-called advice in much of the bodybuilding press, and still find that we haven't really gained anything at all.

I would say that the biggest reason skinny fail when thinking about how to get big muscles is that they are following the wrong kind of bodybuilding programs; in other words, programs that are not designed with their specific body type in mind. Don't get me wrong, I'm not saying those programs are no good, just that they are probably not right for you.

The best kind of program to help skinny guys in their quest of how to get big muscles will follow the 3 important principles below.



Focus On Compound Exercises
Many skinny guys struggle to get big muscles quickly because they usually ignore the importance of compound exercises, and instead perform lots of isolation exercises (particularly on machine weights).

Compound exercises incorporate more muscle fiber per exercise helping you to lift heavier, work more muscle, and spend less time down the gym than you would by performing isolation exercises.

Free weight exercises (so much better than machines) like Squats and Deadlifts will help you to build overall body strength and get big muscles faster. So make sure these are a focal point of your workouts.

Full Body Workouts Are Better Than Splits
Again, many skinny guys follow the advice of advanced bodybuilders who split their workouts like this: Monday is Chest Day, Tuesday is Back Day, Wednesday is Legs Day, etc.

The problem with this technique is that it is not optimal to get big muscles quickly. Don't forget that the advanced bodybuilders are pretty much at the size they want to be so their workout requirements are vastly different to someone who wants to gain more muscle mass quickly.

Sticking to full-body workouts is not only more efficient than splitting your workouts (you only need to go to the gym 3 times per week), but will generally work out each major muscle group 3 times per week instead of just once. This will help you to get big muscles much faster than splitting your workouts.



Periodize Your Exercises AND Rep Numbers
What you may find is that in the first few weeks of starting your workout you'll see significant muscle gains only to see them trail off, much like a dieter loses pounds in the early stages only to see those losses tail off.

This is your body getting used to circumstances (or weight training routine in this situation). The key to breaking through these plateaus is in the concept of PERIODIZATION. This really means changing up your workout so that your body is constantly stimulated and forced to adapt - by adapting itself the muscles are forced to grow and get bigger.

However, changing up your rep numbers is just as important as changing up your exercises. Rep numbers between 5-8 on heavy weights are best for building strength, and numbers of 8-10 are ideal for building muscle mass. By changing up your rep numbers you will ensure a varied stimulation of your muscle fibers and a faster way of how to get big muscles.

However, changing up your rep numbers is just as important as changing up your exercises. Rep numbers between 5-8 on heavy weights are best for building strength, and numbers of 8-10 are ideal for building muscle mass. By changing up your rep numbers you will ensure a varied stimulation of your muscle fibers and a faster way of how to get big muscles.

Article Source: http://EzineArticles.com/expert/John_Wheeler/139027