Why Muscular Endurance is as Important as Muscle Growth

When people are training at the gym and making their routines, they most often concentrate on simply increasing their muscle mass to become bigger and stronger. Unfortunately, while some of them may have workouts that are out of this world, many simply forget about just how important muscular endurance is, especially when you are increasing your muscle mass.

What Makes Muscular Endurance Important

As you probably know it already, whenever you are moving your muscles are contracting, and to do so they require oxygen. The bigger and more developed your muscles are the more oxygen they are going to require in order to move effectively. Increasing your muscles mass might make you stronger, but it won’t actually allow you to last longer.

Whenever your muscles are pushed to their limit they start filling up with lactic acid which is basically the substance that makes you feel the burn.

If you choose not to work on your muscular endurance the lactic acid will start pouring into your muscles very soon, and as a result all the muscles that are contracting will start to bring you pain which will not allow you to keep going until you rest.

If you want to make sure that you can actually make use of your muscles for extended periods of time then you will have no choice but to work on your muscular endurance and take some time off muscle growth exercises.

A Great Way of Improving Muscular Endurance

While there are undoubtedly many ways to do this, one of the best methods for beginners is to exercise with the Shake Weight.

While it should be noted that those who have been going to the gym for a while now will probably not find any use in working out with this dumbbell, those who are just starting will benefit in many ways from the Shake Weight.

For those who don’t know what it is, the Shake Weight is basically a dumbbell that you squeeze with your hands, causing it to bounce up and down in your hands. The goal is to try and keep it as steady as possible, and surprisingly this actually provides for a very intense and rewarding workout, working out not only your upper body muscular endurance, but also your cardio.

Order this DVD at www.shopcathe.com Muscle Endurance This high rep, total body conditioning workout not only increases functional fitness gains, but it promotes nicely shaped and defined muscles. You’ll experience maximum muscular endurance gains along with strength gains as you challenge each of the major muscle groups through a wide variety of exercises. Do this workout one to three times per week and you’ll soon enjoy the benefits of improved posture, increased bone density, and an overall healthy, happier you. Equipment needed A step bench, barbell, various weighted dumbbells, and a medicine ball (we will use an 8 pound medicine ball) Muscle Endurance Format: warm-up (6 min.), weight training (45 min.), Abs (9 1/2 min.), stretch (4 min.) Total = 64 1/2 min. Muscle Endurance This high rep, total body conditioning workout not only increases functional fitness gains, but it promotes nicely shaped and defined muscles. You’ll experience maximum muscular endurance gains along with strength gains as you challenge each of the major muscle groups through a wide variety of exercises. Do this workout one to three times per week and you’ll soon enjoy the benefits of improved posture, increased bone density, and an overall healthy, happier you. Equipment needed: A step bench, barbell, various weighted dumbbells, and a medicine ball (we will use an 8 pound medicine ball) Muscle Endurance Format: warm-up (6 min.), weight training (45 min.), Abs (9 1/2 min.), stretch (4 min.) Total …
Video Rating: 4 / 5

Important tips to how to gain weight fast

Article by Vanni Jain

Weight gaining is not an easy process as it seems to be. As one has to follow a strict routine to lose weight similarly weight gain routine is also strict enough. It is a common belief in people that if you eat more, you will gain more weight but that is not true. One has to know how to gain weight fast without accumulating extra fats in the body. If you start eating more, it is likely that unwanted fats get accumulated on your body. Unplanned eating of consuming junk foods will never help any person is gaining weight. There are various ways which could be followed to have fast weight gain for boys. The first thing one has to follow is to plan and consume a balanced diet and do exercises regularly to gain weight naturally.

It is important to increase the food intake if fast weight gain for boys is needed. Boys should take small meals and the number of meals should be increased. While eating more, the foods with sugary and fat content should be avoided. The food with more protein and carbohydrate content should be included in the list. The foods which one must include in the diet to gain weight fast are-

1. Fruit juice2. Milkshakes3. Nutritional supplements

There can be fast weight gain for boys if they do exercise regularly especially those which are meant to increase body mass along with consumption of required amount of calorie. The exercise which could be very helpful in increasing the body weight are-

1. Squat- This exercise can be performed at home and is very helpful in gaining weight. Most of the lean people keep on complaining that they do not feel hungry or their appetite is lost. When one does heavy squatting exercise, the body needs more energy and will automatically need more food. Squatting is helpful in the development of the muscles of core areas of the body.2. Weight lifting- One has to increase the calorie intake of the body and do the weight lifting exercises simultaneously and it will definitely increase the body mass of the person.3. Other exercises like sit-ups, push-ups, pull-ups, back extension are also there which could help the boys to increase the body weight fast. All these exercises must be done 4-6 times a week to gain weight fast. Once a person get to know how to gain weight fast, following them strictly can be effective.

www.WeightGainMethod.com -► Discover How To Gain Weight Fast! Hey it’s Jeff Masterson. In this video I’m going to explain how to gain weight fast for skinny guys. I’m going to explain 4 steps you can take right now to start getting faster results. Here are the notes from the video Gain weight fast by eating more calories than your body burns * 20 x your bodyweight = total daily calories * If you weigh 150 pounds you’d eat 3000 calories a day * This is just a starting point. You’ll have to track your results and adjust Gain weight fast by eating 6 meals a day * 6 meals a day keeps a steady supply of nutrients coming to your body that allows you to build new muscle tissue. * When your stomach is empty your body gets energy from 3 places: * Glycogen stored in the liver and muscles * Body Fat * Muscle tissue * Eating 6 meals a day will ensure that your body stays in an anabolic muscle-building state all day long. Gain weight fast by Lifting Heavy Weights * Lift weights in the 2 – 10 rep range * 2 – 4 reps will increase strength * 6 – 10 reps will increase muscle size Gain weight fast by keeping your workouts under 60 minutes * After 45 – 60 minutes your body starts producing cortisol * Cortisol is a catabolic hormone that will break down your muscle tissue so you want to avoid this at all costs. Now these are just 4 quick tips I wanted to give you to get you started. If you want more detailed information on how to gain weight fast, go to www.WeightGainMethod.com See you …
Video Rating: 4 / 5

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Weight Lifting Supplement – Important Information You Need To Know

Article by Mike Parker

Almost everyone has heard of weight lifting supplement in these days. However, not many people know much of anything about what they are and what they do for weight lifters. There is some important information that you need to know before you start using a weight lifting supplement.

What is a weight lifting supplement? It is a supplement that is made to help people who are weight lifting or body building to achieve better results in their body building or weight lifting programs.

There are a lot of these supplements available that you can use. However, you need to be careful when you choose one for you. Let me explain some important information to you before you find a supplement to use for your weight lifting.

Weight lifting supplements and safety:

You have to be very careful when you are using a weight lifting supplement. There are many products out there that claim to be the real thing but are really fake products. There are also many products that will harm your health instead of help you. You always want to talk to a doctor or a health professional before you start using any of the supplements that are on the market.

Dangers of weight lifting supplement:

Weight lifting supplements can be very dangerous. There have been studies done that prove that instead of helping you the supplement will not help you build muscles and could create adverse health effects. You need to do some research online on any supplement that you want to use to find out as much information as you can about it.

Don’t forget to talk to a doctor either.

Weight lifting supplement can cause severe withdrawal syndrome:These supplement products can be very addictive. Again you need to talk to a doctor and do some research online to find out what you can about whatever supplement you want to take. You want to find out what the side effects are to each supplement.

There has been at least one study that proved that one of the supplements (GBL – gamma-butyrolactone) has caused healthy males to start having paranoid delusions, hallucinations and deranged vital signs after discontinuing the use of the supplement products that contained GBL.You need to talk to a doctor and do research about any weight lifting supplement that are thinking about taking. You don’t just want to start taking it and assume that everything will be okay or that it will help you with your weight lifting. You should always remember that your safety and health comes before your weight training or bodybuilding.

Why Muscular Endurance is as Important as Muscle Growth

Article by David Ben Efraim

When people are training at the gym and making their routines, they most often concentrate on simply increasing their muscle mass to become bigger and stronger. Unfortunately, while some of them may have workouts that are out of this world, many simply forget about just how important muscular endurance is, especially when you are increasing your muscle mass.

What Makes Muscular Endurance Important

As you probably know it already, whenever you are moving your muscles are contracting, and to do so they require oxygen. The bigger and more developed your muscles are the more oxygen they are going to require in order to move effectively. Increasing your muscles mass might make you stronger, but it won’t actually allow you to last longer.

Whenever your muscles are pushed to their limit they start filling up with lactic acid which is basically the substance that makes you feel the burn. If you choose not to work on your muscular endurance the lactic acid will start pouring into your muscles very soon, and as a result all the muscles that are contracting will start to bring you pain which will not allow you to keep going until you rest.

If you want to make sure that you can actually make use of your muscles for extended periods of time then you will have no choice but to work on your muscular endurance and take some time off muscle growth exercises.

A Great Way of Improving Muscular Endurance

While there are undoubtedly many ways to do this, one of the best methods for beginners is to exercise with the Shake Weight. While it should be noted that those who have been going to the gym for a while now will probably not find any use in working out with this dumbbell, those who are just starting will benefit in many ways from the Shake Weight.

For those who don’t know what it is, the Shake Weight is basically a dumbbell that you squeeze with your hands, causing it to bounce up and down in your hands. The goal is to try and keep it as steady as possible, and surprisingly this actually provides for a very intense and rewarding workout, working out not only your upper body muscular endurance, but also your cardio. Like I previously mentioned it, this tool is the perfect thing for amateurs who are only beginning training, but will probably not yield impressive results if you have been exercising for some time already.

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Five Important Marathon Running Tips

Article by Muhammad Azeem Ashraf

Wanting to cover the incredible 26.2 miles? Then you need some marathon running tips. Running a marathon is quite a feat, but the main work is in the training and preparation. Marathon running is often compared to having a baby. The delivery itself is what many people talk about, but the nine months before that count just as much, maybe even more so! Any runner, new or experienced can use some marathon training tips to make sure that the road to the Big Race is the most efficient and effective possible.Marathon Running Tip #1: Mileage Ahead Of SpeedTraining for a marathon means lots of running. But before you get fast, you need to be able to build that all important base. So do not even attempt speed work unless you are well experienced. As a new runner you are much better off focusing on easy running. That should be the core of your training. You first need to be able to cover the distance. Only then are you ready for bigger and better things (i.e. speed). So, make sure you get the mileage in before you do anything else.Marathon Running Tip #2: Long RunsOne crucial ingredient of your marathon running preparation is the long run. The general rule of thumb is that you do about five or six runs of twenty miles in your training. This is crucial in teaching your body to improve its fuel burning processes and to lengthen the time you can run on easy carbohydrates. When you run out of carbohydrates, your body needs to move on to burning fat which is a lot tougher. This is the moment you will feel that you are running on empty or, as they say, the “man with the hammer” comes to visit.Now, newer training methods suggest that the long run is not as important as traditionally believed. And it is true, if you would do only 40 miles per week, and so your long run would be 50% of your weekly mileage, then that long run becomes incredibly tough on the body. When you are on low weekly mileage you may in fact be better off not doing the long runs of 20 miles, but to make them slightly shorter, e.g. 16 miles. But that would then mean that you would have to do more middle-long runs, and/or higher intensity long runs to make up for this.Marathon Running Tip #3: Middle – Long RunsYour marathon performance will benefit tremendously of a second long run, shorter than the longest run. Your body needs to build up that exposure to longer runs. So try to fit in as many runs over 90 minutes as you can handle and can fit in. Training runs over 90 minutes will help your body change its fuel burning processes.Marathon Running Tip #4: TaperTo be optimally prepared for race day you should taper. After all, marathon training plan will make you very tired. If you want fresh legs, cut back your training load in the last three weeks before the race. Also make sure your last 20-miler is at least three weeks before the race.If for some reason your schedule gets muddled up, do not give in to the temptation to run your 20-miler the next weekend, i.e. two weeks ahead of the race. It is far better to start the race with fresh legs, eventhough a little underprepared, than to start with tired legs.Your main marathon training is done 1 – 6 months out from race day. So do not try to increase your mileage at the last minute in the weeks before the marathon. It may give you some extra confidence that you have done what you needed to do in training, but in fact it will back-fire because you will simply be tired when you do your race.Marathon Running Tip #5: Be Clever With FoodBecause marathon training is so tough, you need to make sure you eat well. Make sure you get in enough carbs. This is your fuel. In the week before the race you will want to hydrate well and take in more than your usual amount of carbohydrates. But don’t stuff yourself. You want to have plenty of energy, but not feel sluggish.Also keep in mind that you will need to re-fuel during the race. You should know exactly what you are eating and when. And you need to try in training everything you want to eat before and during the marathon. Whether it is bars, gels, sports drinks or “real food”. When you get stomach cramps during your marathon because you are eating something that you have never tried during running before, there is nobody to blame but yourself. So make sure you are well prepared in everything having to do with your marathon, including your food intake!The marathon is an amazing event, with a great attraction to the young and old, the fit and unfit. Whether you are an elite runner or a beginner, the marathon will take it all out of you. So make sure you are optimally prepared with the marathon running tips above and combine these with a positive attitude. You must believe in yourself and know that you can accomplish great things, such that when the going gets tough in those last few miles, you keep on going!

Workout Plans For Women, Why They Are Important To Reach Your Goals

Article by Sue Alvez

Why are workout plans for women so important to get results? The truth is that you can get results from just getting up and moving. However, to obtain the goals most women have, you need to change the way you have been doing things. Most women set the goal of losing weight and improving their body shape. But these goals are a little misplaced and we should replace ‘lose weight’ with ‘lose body fat’. This is because we want to make sure that these workout plans are targeting the right things.

Effective workout plans for women need to make sure that women are maintaining muscle mass, while loosing weight. What we need as women is to find a workout that will build lean muscle and improve strength. This is not only important to maintain health and have that hot body but also for everyday functionality. Good workouts will not have you doing the long, slow and boring cardiovascular training most of us are doing now. Instead it will have you doing high intensity cardio work which is far more effective in burning body fat.

Nutrition is a large part of any workout plan, and you cannot do one without the other. But with so many diet plans out there how can you find the right one. The truth is that quality workout plans for women will come with an effective nutrition plan. A workout plan without a nutrition plan is an incomplete program. You see, when a nutrition plan is made in tandem with a workout program it ensures that the proper levels of calories, fat, protein, and carbohydrates are in your daily diet for that particular workout. Allowing you to not only perform properly through out that workout but now all the work you are doing is attacking the body fat instead of attacking the food you ate. As the old computer saying goes, Garbage in Garbage out. This is very true when it comes to fitness nutrition, if you are fueling your body with bad fuel it can not perform properly and you can never attain your goals!

The great thing about most workout plans for women is that they can be done right from the comfort of your own home. The benefits of working out at home are endless, but here are some of the best. No monthly feesNo busy gymsNo waiting for equipmentNo prying eyesNo commuteNo schedules

With all these benefits, why wouldn’t you want to workout at home. In most cases , with the right plan you can warm-up, workout, cool down, all in the time it would take to watch your favorite television program.

In the abyss of the internet there are all kinds of workouts floating around. But you have to ask this question, is it the complete package? If it is not a workout and nutrition plan together then the answer is no. Find the right workout plan for women to get that dream body and take control of your health and wellbeing. Take a look at this great source of information on Workout Plans for Women that I discovered during my multiple searches for the right workout.

Go to BuildMuscleBurnFat.info my FREE workout plan Build Muscle and Burn Fat FAST AS HELL! BuildMuscleBurnFat.info When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness…

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