Lose Weight And Gain Muscle – Lose Weight and Gain Muscle Safely, the Scientific Approach

Lose Weight And Gain Muscle

Calculating Food Calories

Protein – 4 Calories Per Gram
Carbohydrate – 4 Calories Per Gram
Fat – 9 Calories Per Gram

OK so now we know how many calories we need to eat to either gain or lose weight but how do we know how many calories are in the foods that we eat? Obviously we are going to need to know this in order to track our total daily calorie consumption. Let’s take a minute to examine the small chart located just above this paragraph. It’s actually rather simple, protein contains 4 calories per gram, carbohydrates also contain 4 calories per gram, and fat contains a whopping 9 calories per gram. Using this valuable, basic information we can now calculate the number of calories in any food item as long as the amount of protein, carbohydrate, and fat are all known.

Lose Weight And Gain Muscle

Of course not many people are going to want to spend the time to calculate manually how many calories are in each piece of food they put into their mouths. Fortunately, a lot of the work has already been done for us. I’m sure everyone reading this article is at least vaguely familiar with the nutrition labels that are required on all food products sold in the United States. At the very least you will find: protein gms, total carbohydrate gms, sugar gms, fat gms, and total calories on these labels. Everything we need to know in order to calculate our total calorie consumption; protein, fat & sugar intake, is right there on the label.

Below you can see an item that I pulled from caloriecountercharts.com.

The website is great. It has calorie, protein, carbohydrate, and fat gram information on 1000 typical food items arranged in an easy to use table.

Fat… Food… Energy… Carbohydrate… Protein… Cholesterol… Weight… Saturated Fat

Description of food… (Grams)… (Calories)… (Grams)… (Grams)… (Milligrams)… (Grams)… (Grams)

CHICKEN, ROASTED, BREAST 3.0 OZ… 3… 140… 0… 27… 73… 86… 0.9…

I have gone to the trouble of explaining much of this information fully aware of the fact that it is not absolutely necessary to know all of this background information to succeed at either gaining weight, losing weight, or improving overall fitness. However, over time I have discovered that the better I understand how protein, different types of carbohydrates, and fats affect my body, the easier it has become for me to use food as more than just a way to replenish my depleted muscles and satisfy hunger. Used in the right ratios and consumed at the right times proteins and carbohydrates can be used together as a very powerful anabolic performance aid.

I encourage anyone who is reading this article to go out there and do more research. These brief articles only scratch the surface on explaining the role of proteins, fats, and carbohydrates in metabolism, recovery, and muscle repair. Lose Weight And Gain Muscle

Knowing the total number of calories needed to gain or lose weight is only one part of the nutrition puzzle, so to speak. What about the ratio of protein to carbohydrate, carbohydrate to fat and vice versa. Consuming an adequate amount of protein is absolutely essential to building and repairing muscle so how much is the right amount? Well opinion on this topic varies a bit but the consensus is between 1 and 1.5 grams of protein per pound of bodyweight.

My personal experience is that I responded positively and continued to add solid muscle weight until I finally plateaued at nearly 2 grams of protein to each pound of body weight. Weighing about 240 pounds at the time meant that I was consuming almost 500 grams of protein everyday and had a total caloric intake at around 4000 daily. However, consuming 400 to 500 grams of protein everyday can be hard to stomach, literally, and quite expensive as well. I would recommend starting at 1 gram of protein per pound of bodyweight for the first few weeks then gradually increasing to a peak of 1.5 grams per pound of body weight. Once again I must point out that many factors beyond our control, like genetics, age and health issues, can either slow or sometimes even prevent this approach from being effective.

Let’s say that you weigh 180 pounds and that you have calculated your ‘maintenance caloric need’ to be 2200 calories and you would like to put on 10 pounds of new muscle by attempting to gain 1 pound of bodyweight a week. Your goal then would be to consume a total of 2700 (2200+500) calories a day, everyday, to hit the magic number: 3500 for the week equates to one pound. At a current bodyweight of 180 lbs you should be consuming 180 x 1.5 = 270 gms of protein everyday to ensure proper muscle recovery. Knowing that every gram of protein has 4 calories and that you need to consume 270 gms of protein you can now figure out how many calories you will be consuming from the protein alone 270×4 = 1080 calories. OK so now you can take the 1080 away from the total calorie daily goal of 2700 – 1080 = 1620 calories still need to be consumed from carbohydrates and fats. Fat consumption should be about 20% of total caloric goal 2700 x 20% = 540 calories need to come from fat. So divide 540 / 9 = 60 grams of fat (remember fat has 9 calories per gram). Ok so now we take our goal caloric goal 2700. Subtract 1080 for protein and 540 for fat: 2700 – 1080 = 1620 – 540 = 1080 remaining calories that have to be consumed from carbohydrate. 1080 / 4 = 270 grams of carbohydrate preferably from good high quality complex long chain variety.

So we end up with:

Protein (Grams x 4) 270 x 4 = 1080
Carbs (Grams x 4) 270 x 4 = 1080
Fat (Grams x 9) 60 x 9 = 540

2700 Daily Caloric Goal Lose Weight And Gain Muscle

More Lose Weight And Gain Muscle Articles

Helpful tips concerning Losing A Few Pounds Easily Lose Weight Fast and Safe

Article by Quincy Stookey

This is the data on how to lose weight fast and safe and enjoy your self in the training course of action of the good journey you are about to start off off. Lose weight fast and safe with this easy to comply with manual and preserve the body weight off permanently. People these days who want to lose extra fat usually, and to begin with of all, think about reducing the amount of meals they check out to consume. This could be somewhat a remedy but not exactly the greatest there is. In easy fact, primarily based on the quantity you reduce in your foods intake, it may even be unsafe to one’s all round well-being. So how does 1 distinct get rid of weight successfully and securely? Proper here are some points a person seriously will need to ponder when trying to shed system weight:Lose Weight Fast and Safe- Beware of the Crash Diet programs

This is the guidebook on how to lose weight fast and safe and delight in your self in the program of action of the marvelous journey you are about to begin off. Most folks feel that trimming down the calories can on your private shed off their undesired abnormal. Quite possibly this is only simply because of the fad there is in promoting about decrease-calorie food products and drinks. What people today don’t know is that this could be risky largely because when they decrease their calorie usage way to beneath the critical quantities, the complete human body starts to digest the fats. Sounds fantastic but it doesn’t seriously. Burning entire body unwanted fat requirements a superior offer of vitality. Presented that there is not much power in the entire body to facilitate metabolic price of excess excess fat, it will operate at an unbelievably sluggish tempo resulting to exhaustion, illness and weak immune approach. Lose weight fast and safe with this straightforward to adhere to manual and hold the weight off permanently.

Lose weight fast and safe with this easy to comply with info and maintain the human body weight off permanently forevermore. This is the guidebook on how to lose weight fast and safe and delight in your self in the program of action of the amazing journey you are about to commence. Lower-calorie diet plan is also compensated for by the body by burning muscle. People these days on this variety of eating plan regime who revert back again once again to their outdated consuming behavior stop up attaining back some, if not all the weight they have shed off. This would consist usually of fats. And since fats have considerably additional quantity per mass than muscle, they finish up having the very very same pounds as in advance of but additional bulkier. In dropping physique weight, a solitary truly must retain in brain that they require to get rid of extreme system fats only. This is the tutorial on how to lose weight fast and safe and appreciate your self in the strategy of the fantastic journey you are about to start off off.

Lose weight fast and safe with this uncomplicated to comply with tutorial and maintain the weight off forever. Even so, just one can attempt out out consuming small meals at significantly more regular intervals. This way the human physique will not feel that it is remaining starved and will not retailer meals as system fat. This is the info on how to lose weight fast and safe and delight in oneself in the method of the marvelous journey you are about to commence.Lose Weight Fast and Safe- Try to eat Properly

Lose weight fast and safe with this easy to comply with manual and retain the system weight off permanently forevermore. One particular could have regarded as junking the crash eating habits regime option but he should also not neglect to observe what he is eating. Selection require to continuously be deemed so that one may be in a position to get the critical nutrients from his diet.It is also much more healthy to attempt to eat food which are roasted, steamed or broiled as an alternative than fried. It is also vital to entail a good deal of fiber in the diet regime. Frequent rehydration is also critical. This is the manual on how to lose weight fast and safe and delight in your self in the approach of the wonderful journey you are about to commence off.Lose Weight Fast and Safe- Pump Up lean Muscle Mass

Lose weight fast and safe with this basic to adhere to tutorial and maintain the body weight off forever. Muscle tissue melt away off calories when they do the position they even do so at relaxation. As opposed to fats which just lie all approximately, bulge about the pants and dangle beneath the sleeves, muscle tissues burn up up calories all-working day round. With this easy actuality, 1 can start weight loss by raising muscle mass. The significantly a lot more muscle groups, the drastically a lot less human body unwanted fat will be left. This is attainable commencing with functioning out with resistance work out routines. This is the tutorial on how to lose weight fast and safe and take pleasure in on your own in the system of the astounding journey you are about to get started out.

Lose Weight Fast and Safe- Engaging in Aerobics

Lose weight fast and safe with this simple to observe guidebook and maintain the extra weight off permanently. Aerobics are not only superior for the heart by raising cardio-vascular endurance. Aerobics also enable in increasing lean muscle mass whilst concurrently reducing further entire body further excess fat. Aside from these, aerobics make the metebolic procedure far extra effective and its fee increased, even subsequent a lengthy while. Visualize burning entire body weight efficiently although driving along the freeway or even while viewing tv. This is the guidebook on how to lose weight fast and safe and like your self in the technique of the exceptional journey you are about to get started.

Lose Weight Fast and Safe- More “Push”

Lose weight fast and safe with this effortless to observe guidebook and maintain the weight off forever. Some people right now think that smoking and caffeine can truly support in shedding extra weight. This can perhaps be right nevertheless, they do the human system considerably a lot more hurt than superior largely simply because of their aspect-effects. For that added “push”, a person can contemplate out taking meals dietary health supplements. Afterall, 95% of these products out in the industry really does exceptional. This is the tutorial on how to lose weight fast and safe and take pleasure in all by yourself in the course of action of the fantastic journey you are about to get started.

Lose Weight Fast and Safe- On Taking Diet regime Tablets

Around-the-counter eating plan method capsules have an influence on the amount of human body weight a single loses as properly as how lengthy a single specific retains that sum of entire body weight off. Nonetheless, one will need to be wary of the aspect-success of these diet plan regime medications. As this type of, one unique have to faithfully observe the directions presented for in the packaging. It is also prudent to test with the physician anyway ahead of making an attempt out these medication and also to uncover out which variety would be best for the human being. This is the guidebook on how to lose weight fast and safe and delight in your self in the strategy of the breathtaking journey you are about to start out off.

Lose Weight Fast and Safe- Last Considered

Dropping extra weight does not have to show sacrifice and suffering. It basically often suggests opening up to a more total and nutritious existence the area just one may possibly nicely not have to expertise negative about himself possessing to glimpse the way he does or not being in a position to do what he desires to do. Dropping unwanted fat could entail an incredibly small modifications as well as the discomforts, but as the outdated stating goes, “no soreness, no obtain.” In addition to excess extra fat, what has an individual received to lose anyway? This is the tutorial on how to lose weight fast and safe and appreciate your self in the technique of the wonderful journey you are about to begin off.

Click here budurl.com ToLose Fat and Gain Muscle With Darin Any Where In The World by using his On-line Program. Sign up for my free tools and newsletter at www.FatlossLifestyle.com Hi, my name is Darin & I am a World Class Prof. Drug-Free for Life 45 year old Bodybuilder, fitness trainer, author, and husband & Father. Most of my clients are hard working business owners, parents, & stay at home house moms just like you; who want less fat / more muscle, less stress, more time, energy, & fulfillment. The Fatloss Lifestyle system will streamline your work out & nutrition program. To check it out click; budurl.com Principles that you will use in the Fatloss Lifestyle system will force you to gain muscle & lose fat faster than ever. My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then you need this proven system. My 300 page “FATLOSS LIFESTYLE 12 Week Body Transformation System” will give you the tools to take your body & your life to the next level. Whether you are a: competitive bodybuilder who wants to get some great contest prep tips and or smooth out your life in between contests, or you are the gym rat who wants to take your physique to the next level, or a sedentary 40 year old that needs to get active. THIS SYSTEM WILL WORK FOR …
Video Rating: 4 / 5

Related Lose Weight Fast Articles

How Can Women Lose Fat Easily and Get in Shape Quickly?

There is so much confusion when it comes to losing fat, so the average person gets really confused very quickly. Women make many mistakes when it comes to fat loss and one of the biggest mistake that women do, is ignore weight training. For some reason women think that lifting weights is some kind of a monster but really it is your best friend.

Cardio or aerobic activity alone will not make you lose fat, in fact weight training is sometimes a much better option. Of course it would be a lot better to combine both. I am sure after you finish this short article, you will understand why it is good for you.

First of all weight training speeds up your metabolism because the speed of your metabolism is dependent on the amount of toned muscle tissue on your body. So the more muscle you have the more calories you will burn.
It also gives you a metabolic boost for many days. Cardio training benefits only last as long as you exercise. But weight training is a lot different. You burn more calories while you sleep and rest during the next few days.
You can only have a toned, firm, tight and strong body with both cardio and weight training. Muscle gives you the nice tight and curve body, while cardio helps you burn the fat.

A lot of women, who think that weight training is some kind of a monster, have never even tried it. But once you try it and continue to train for several months then you feel your body change. It is also important to learn the right exercise techniques, so you can get a personal trainer in any gym to show you the ropes. Do not be afraid it and also if you start lifting weights then you can easily use heavier weights, you don´t have to use the lightest dumbbells or barbells in the gym.

Related Get In Shape Quick Articles

Here’s How to Lose Inches Fast!

I want to show you how to lose inches fast from every part of your body.  I sincerely doubt whatever you’re doing right now for weight loss is working that great.  And even if it is working somewhat, the results are probably coming way to slow.  In the rest of this short article, I’m going to show you how to lose weight easier and faster.

Keeping reading if you think you need to go back to the drawing board with your weight loss efforts.

How To Lose Inches Fast and Easy

Punt the sodas and replace them with Stevia waters

I know you just love sugar.  And sugar is one hard addiction to break free of.  So, we’re going to use Stevia to ease this transition. 

Stevia is a natural substitute for sugar, unlike other sugar substitutes.  Those are man-made chemicals, which are terrible for you. 

Just add a couple of packets of Stevia to every water you drink.  If that’s too sweet, just add one packet.  I used to love drinking Mountain Dew and Coke.  Couldn’t get enough of the stuff.  I was able to quit both within 3 days of drinking Stevia waters as a replacement.

If you do this, you’ll eliminate thousands of calories each and every month. 

Think about that.

Spin in Circles

I want to spin around like a child.  This has nothing to do with exercise or diet.  This is all about balancing your hormones. 

To balance your hormones, all you have to do is spin around in a circle with your arms held out.  Try this for five seconds in the beginning.  See how your body responds to that.  If you are not slightly dizzy after 5 seconds, spin a bit longer.

Find a point where after spinning you feel only slightly dizzy.

If you wanted to know how to lose inches fast, you just got the answer.

Best Way to Lose Belly Fat

Unsightly belly fat can make you feel unattractive and downright miserable about your appearance. You want so much to lose your belly fat but nothing seems to work. The best way to lose your belly fat has been elusive thus far. You may have tried the latest fad diet or even starvation but the belly fat remains.

A well toned mid-section becomes the focal point of your body. Have you ever noticed that when you look at someone who is in good physical shape that your eyes are automatically drawn to their stomach area? A flat well toned belly is far more attractive than a round protruding gut.

Unwanted belly fat prevents you from wearing the clothes you really and stops you from feeling comfortable, attractive and confident.

All of that is about to change if you are willing to put forth just a little effort.

Belly fat is a funny thing.

Have you ever noticed that is usually the first come and the last to go? If you lose 10 pounds it seems to disappear from everywhere but where you want it to disappear from most, your belly! Well, let me tell you that you are not alone in your dilemma. Many people experience the same frustration.

The most important thing to remember when trying to lose body fat is to realize that it will take sometime to see results. Once you have a balanced meal plan and a moderate exercise routine in place you can start to see real results in less than a month. That’s right! In less than one month you can be wearing nice form fitting clothes and feeling good about yourself.

There is a secret to losing belly fat that most people don’t even know. It’s so simple yet so effective it will have you losing your body fat faster than you ever thought possible without starvation or any crazy fad diet.

It’s called caloric balancing. Simple, yet so effective, caloric balancing employs the principle of varying calories of carbohydrates, proteins and fats on varying days of the week as to keep your body ‘guessing’ about what is coming next and therefore accelerating your metabolism and shifting fat lose into overdrive.

HowToGetRidOfBellyFatEASY.com Check out my blog for the latest weight loss tips, news and recipes. Click On HowToGetRidOfBellyFatEasy.com for your FREE VIDEOS and Watch Your Belly Fat MELT! Discover how to STOP Dieting… START Eating… and START LIVING! Learn the Foods that Burn Belly Fat and the Best Way to Lose Belly Fat WITHOUT Fad Diets and NO Spending All Day at the Gym! Ladies – drop a dress size or 2 quickly and easily Men – find those 6 pack abs that you know are in there somewhere waiting to show themselves! Healthy eating with foods that burn fat is definitely the best way to lose weight and get rid of belly fat fast!
Video Rating: 2 / 5

Find More Best Way To Lose Belly Fat Articles

Lose That Belly With These Great Fitness Tips

Article by Harry88

Are you looking to get in shape? Fitness is an important way to maintain a healthy lifestyle, but requires a lot of effort and time. If you are looking to get fit, this article has many useful tips to help and teach you the best methods to maximize your workout in the least amount of time.

When you exercise, your metabolism increases. This can cause an increase in the amount of calories that can be burned even when you are done with your workout. For the rest of the day, following your workout, your body will continue to burn calories even if you are not being physically active.

Many people want to increase their fitness but cannot because they have problems with their knees, hips or other joints. These people should try low impact exercises like walking or swimming. It is possible to fill all of your exercise needs by just doing these two things and adding in some training with light weights.

A great fitness tips that many runners do not realize is that they can become faster if they incorporate a resistance training routine to their workout. Studies have shown that a two month long weight lifting routine can significantly increase the speed at which a person runs. So all runners should lift weights.

Test your abdominal strength. Start in a sitting position, as if you were finishing a crunch, and lower yourself to the floor. The slower you go, the better you are doing with control. If you feel that you are going to give out and end up falling back quickly you need to do a bit more work.

If you are not feeling well, you would be wise to skip your workout that day. You should use your energy to help your body heal itself rather than using energy to build muscle and cardio vascular strength. Once your body has healed completely, then you can resume your routine.

In order to gain more muscle it is essential to eat some quality protein, such as lean meat, every single day. Make sure you get at least 4 to eight ounces. Avoid supplements; it is far better to get your protein in a tasty meal, and it’s cheaper doing it this way too.

If you want to get big arms faster, you need to work opposing muscle groups, back to back for a faster work out. In this sort of process, one muscle group is forced to rest while the other one is at work. This way you won’t have to rest as much between sets.

If you find yourself struggling with chin-ups, change the way you think about them. Instead of thinking of it as pulling your chin up to a bar, think of it as pulling your elbows down. Just by taking advantage of this simple mind trick, your chin-up efforts will seem a lot easier!

Change your fitness routine. We all get bored with things in our life, and a fitness schedule is no different. By trying a new form of exercise, you will find that you are suddenly invigorated and ready to put new effort into keeping fit. Change your routine, try a completely different exercise plan, and think of it as a new start.

If you want to be a better tennis player, enhance your ability to change your focus quickly from far away to near by. This simulates the same focus it takes to hit a ball, and then react to a ball hit by your opponent. Soon you will be beating your opponent with ease!

Boost your fitness by adding little bursts of jogging to your daily walk. It is great if you already have a habit of taking a walk every day. You can increase the benefits you get from that daily routine by increasing the intensity every few minutes and jogging for a minute or two. Not only will you burn more calories overall, but you will also finish your route a little more quickly.

Do not let any excuse come between you and your workout. Even if you are away from home and the gym, you can still find ten minutes to walk up and down stairs, or jog around a parking lot. Letting something stop you from working out is putting yourself on the path of quitting. Don’t do it!

Unless you’re working with heavy overhead weights, you shouldn’t wear a weight belt in your regular exercise. A weight belt will provide you with a lot of excess support, but in return it detracts from body’s natural balancing muscles. If you constantly wear a weight belt your body’s abdominal and core muscles will actually weaken due to a lack of strain caused by all the support.

Investing into a set of free weights for your household can help you a lot. If you don’t have time to go to the gym then you can work at the start or end of your day. Free weights around the household can also give you more motivation to workout to your true potential because you don’t have a bunch of strangers staring at you.

With the previous tips floating through your thoughts, you ought to be ready to create your own personal fitness routine! It does take some research and some work, but if you keep at it, it is indeed achievable. So, go out there, enjoy yourself, and achieve all of your fitness goals!

Find More Daily Fitness Tip Articles

Lose Weight Fast

There are a lot of diet programs nowadays and a lot of “how-to’s” to lose weight. It is then impossible to know which really works. So whatever weight-loss program you are trying, try to add these simple steps below and see the difference.

One of the most effective ways of losing weight is to drink a lot of water. Keep your body hydrated by drinking 8-10 glasses of water a day. Do not substitute water with juice. By keeping your body hydrated, you are helping your kidney to wash out the toxins easily. Drinking water and keeping hydrated can also help tone the muscles. Dehydrated muscles will never tone no matter how much exercise you do. Also, most often than not, we get confused with thirst and hunger. We tend to eat thinking we are hungry when in fact we are just thirsty.

Try to split your meal in a day. Instead of eating three full large meals a day, split them into five.

Eat three times a day in sensible amount and have low calorie snacks in between. This can prevent you from eating too much during the entire day. Also, have your meal as scheduled. This can help your stomach adjust and learn when it should expect food. When you feel hungry few hours after you had eaten, try eating half amount of food and save the other half for later.

Make reading between the lines a habit. This means that practice reading the labels of the food you consume. Keep track with your calorie intake and make sure you only take the amount of calorie you need in a day. There are foods with labels indicating that is “non fat” but it can contain a lot of calories. In addition, there are also foods that says “low calorie” but may contain a lot of sugar which can cause development of fat in the body.

The best way to keep track of what you eat is to keep a journal. This can help you follow and evaluate your eating habits at the end of each week. If you are the person who spends a lot of time in front of the computer, then you can keep a blog about your ways of losing weight. You can show your dietician your blog or your journal so he can give you tips on how to improve your program.

You need not change your entire weight-loss program process. Just try inserting these tips and see how it can improve your program.

tinyurl.com – More Video by Isabel (TheDietSolutionProgram) Another Video by Isabel that is Loaded with Weight Loss Tips and how to lose weight fast. She also talks about Fat Burning Foods and foods that help you lose weight in the video. If you’re looking to lose weight fast or how to lose belly fat then you might want to check out the video. It’s a little bit longer but very worth while. If you’re looking for some Diet plans or looking for some weight loss programs the link also some some options for you. Did I mention that she also teaches about fat burning foods, fat burner, high protein foods and some of the best way to lose weight!
Video Rating: 4 / 5

The Top 5 Best Back Exercises that will help you Lose Weight and Build Muscle

Article by Zero

One of the basic and obvious ways of losing weight and building muscles is exercising. Exercising helps us in burning more calories, thus enabling us to lose weight in the process. It is also important to note that not all exercises are meant for losing weight and building muscle. There are certain exercises that are meant for building and strengthening muscles. There are some that are meant only for losing weight.

What exercise would best suite us then? Well it really depends on what your goal is and what part of the body you want to work on. Do you want to work on your chest muscles, your abs, triceps, biceps, and so on.

Whatever muscle in your body that you want to work on, exercising will be one of the key factors to get it done. Here’s a list of the 5 best exercises that will work on your back muscles.

1. Barbell Bent Over Rows – The barbell bent over row is considered as the best exercise to develop and strengthen your back muscles. It’s a compound exercise that works everything from traps to lats to lower back to hamstring.2. Pull Ups – The pull ups is one of the most basic back exercise that is very effective in strengthening your lats and biceps. 3. Lat Pull Downs – The lat pull down is a good alternative to the pull ups. It works on the same muscles as the pull ups but it’s easier to do because you don’t need to pull your entire weight to do the exercise.4. Barbell Shrugs – The barbell shrug is also an effective back exercise that works only the upper back and the traps. You’ll be able to do heavy lifting on shrugs without worrying too much about straining your muscles.bac5. One Arm Dumbbell Rows – Dumbbell rows are considered as the best back exercise because they can show you if your arms are equal in strength. They are a great functional exercise that can isolate each side of your back in turn.

These are considered the five best exercises for working the back muscles. These five exercises won’t necessarily help you lose weight, but it will help you build and strengthen your back muscles.

So it’s important to have a goal when exercising. Is your goal to lose weight, build muscle or both? This is a question that you must yourself ask first before you choose what exercise you want to do.

Weight training for women – If you want to lose fat and be lean, then start weight training

Article by Randy Robinson

Women generally care more about their health and their weight, than men do. Most women would like to be lean and have the sexy curves. Very few women actually achieve the look you see in fitness magazines, not because women don`t work hard, but becuase they avoid weight training.

Very few women step inside a weight room, because they believe they will look bulky and muscular, by doing weight training exercises. This certainly not true! Women just don`t have enough testosterone to build much muscle mass. Even if you want to build muscle, then you will not gain much muscle mass naturally.

If you want to be healthy, lose excess fat and develop sexy curves to your body, then training with weights will help you mold that physic. A lot of the women who do exercise with weights, do not exercise with enough intensity to have much benefits. If you want to get great results, you should train like men do and use the same type of exercise. The women you see on magazines train the same way most men do. With the exception that women put more emphasis on their thighs and glutes.

A lot of people have the misconception that if you want to lose fat, you should do cardio and when you want to build muscle, you should lift weights. And that is not really true. Research shows that weight training is actually more beneficial for fat loss than cardio training. Not only do you burn tons of calories when lifting weights, put you also speed up your metabolic rate much more than with simple cardio. Not only will you burn calories during your workout, but many hours after your workout as well.

There are many benefits of weight training: burn calories, lose fat, become stronger, have more energy, feel better, look better, tone muscles, strengthen joint and bones. There are many different workouts you can use and if you are a beginner then it is important to get help. You can get a personal trainer to help you. It is very important to perform exercises correctly. Or if you do not have the money to hire a personal trainer, you can watch videos online and read articles to help you.

To get the most out of your workouts, and also get a cardiovascular workout as well, you can decrease your rest between sets. If you are doing leg presses, then rest 1.5 minutes max during sets. That way you will get a cardio workout as well. And you should also focus on exercise that work large muscle groups like squats, leg presses, leg curls, leg extensions, bent over row, lat pulldown and so on.

So weight training for women is certainly beneficial, no matter what your goal is. The main thing is not to be afraid of using heavier weights and working hard. You can and should be using the same exercises and workouts that men are using, with some modifications. After a while you will certainly see a big difference and feel much better.

There’s three simple exercises that when combined, will give you total body strength. While you may not need it on the battlefield, it will definitely come in handy on the ball field. So no matter if you are an elite athlete or a weekend warrior, Take your work out to the next level. www.navy.com/seals
Video Rating: 4 / 5

2 Day Slim Down Workout – Lose Weight Fast and Easy

Article by Jen Jolan

Here’s a 2 day slim down workout that’ll help you to lose weight fast and easy. I’ll leave out diet suggestions since I’m sure you already know what’s good and not so good to eat. This workout will revolve around just 2 simple exercises you can do at home.

2 Day Slim Down – Lose Weight Fast and Easy

1. This is an adjusted workout. That means that you don’t have to do it all at once. This is a big key on how to speed up your metabolism… multiple mini-workouts.

So with that said… jump on a mini-trampoline.

This is the perfect tool for weight loss if you’re a busy woman who can’t spare the time to drive to a gym all the time. Now, what I don’t want you to do is to do 1 long workout with this exercise. Instead, break it up into 2 minute workouts.

Before I continue, if you’re wondering how much does a mini-trampoline cost… it costs about $ 25 at Wal-Mart.

Ok now, place your mini-trampoline in the living room. This makes it hard to forget. Then just jump on it whenever for a few minutes at a time. Your whole goal is to get in 30 minutes a day. But when you do it for just 1-2 minutes at a time, that becomes easy to fit into your schedule.

But 1 thing… don’t stress about it. Just do it whenever. Don’t mentally even count how many times you’ve done it and how many times more you need to do it to get to 30 minutes. Just forget about it. Let it become a habit naturally.

Next up… hula hooping.

This exercise is more to tone than it is for weight loss… but trust me, it helps with weight loss too. It just isn’t as fast as jumping on a mini-trampoline.

But if you’re looking for a toned waist and hips… use the hula hoop. My suggestion… 10 minutes a day. It may take some time to get use to hula hooping. So you can start with 5 minutes a day. After awhile, boost it up to 10 minutes.

Again, you can do this for 1 or 2 minutes at a time.

A dramatic 2 day slim down will be hard, but if you incorporate the mini-trampoline and hula hooping… you’ll lose weight fast and easy over the next few weeks.

« Previous Page — Next Page »