7 Minute Muscle – How To Gain Lean Muscle

Article by Chris Fenton

7 Minute Muscle – How To Gain Lean Muscle – Health

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How to gain lean muscle? how do you think can you get over those fats and flabs that you have.We all are into different kinds of exercises. It seems that not all are effective and it always depends on how you do the exercises.So many people are into a huge struggling just to have a muscle built body as well as a fit one. Click Here For 7 Minute Muscle Instant Access Now!As we all know being fit is the best idea that a healthy person could have. It is also important to learn on How To Gain Lean Muscle.To all who are really aiming for the perfect body with full of muscles. Make sure that you are already in the right track and giving focus on the right food, proper nutrition as well as the complete exercise being required.They wanted to have muscle full and lean bodies as well. They tend to know the techniques, the right strategies as well as the effective ways on how to maintain and lose weight at the same time. Well losing weight is really a problem for women most especially for old ones.There are so much of this muscle development exercise. We have to make sure we perform it well for us to be able to attain good results.Might be aerobic or non-aerobic exercises. You have to explore on some ways that really could give you a lot of benefits. You are free to search and apply for the perfect tip that would suite you.Be consistent as well as give time on exercising. I could not only help shapen but it could regularize the flow of fluid inside your body and let’s your blood circulate regularly. Go with the tactics to gain good results aside from having workouts for gaining muscles. It’s just a matter of a good practice and a better application.Click Here For 7 Minute Muscle Instant Access Now!

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This author writes about Quickest Way To Build Muscle and 7 Minute Muscle.

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Chris Fenton

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Your 10 Minute Guide To Getting In Shape At Work

Article by Daniel Montazem

Your 10 Minute Guide To Getting In Shape At Work – Health – Fitness

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Looking to get in shape but short on time? If so, you should turn to a workday workout. What do we mean by this? Well, we don’t mean getting in shape by hitting the gym during your lunch hour, we mean getting in shape while you’re actually at your desk working throughout the day. Sound impossible? Not for a second. The secret to achieving this is to utilize a series of simple exercises that you can do right in your office with a device called the OfficeGym.

This device is going to allow you to stimulate almost all the main muscle groups in the body, ensuring that they are growing stronger with each week that passes by. The end result is that you’ll become more fit, you’ll burn off more calories throughout the day (hence enhancing fat loss success), and you’ll help boost your energy throughout the workday as well. All in all it’s simply one of the best methods of achieving a fit body with virtually no extra time commitment. So to get you started, let’s briefly run through your very own OfficeGym workout program. What To Know Before You Begin Before you get started with your new OfficeGym workout routine, the first thing that you must remember is that you should do a very brief warm-up before beginning. This will get the blood circulating, making sure that you are ready to push yourself with the exercises. To do this, simply get up and march in place or walk around your office for two to five minutes. OfficeGym Exercises To Perform Now let’s have a look at the key exercises that you’ll want to perform. Shoulder Back Extensors – 3 sets of 10 repsHold a handle in each hand and then drive one arm forward. Pause and then as its moving back to the starting position, drive the other hand forward simultaneously. Chest Press – 3 sets of 10 reps Hold a handle in each hand and then press the handles directly forwards out in front of you. Pause briefly and then return to the starting position. Bicep Curls – 2 sets of 15 reps Hold a handle in each hand down by the hips. Once ready, with the elbow firmly placed at the side of the body, curl the weight upwards until it’s fully bent. Pause and then lower back down again.Lateral Raise – 2 sets of 15 reps Hold the handle in each hand in the lowered position near the hips. From there, raise the arms directly out to the side of the body until the hands are parallel to the shoulders. Pause briefly and then lower back down again. Aim to keep the arms straight while doing this movement. Additional Exercises To Add In In addition to those exercises performed by using the OfficeGym, you should also perform a few other additional movements to target your lower body. These can be done simply by standing up out of your chair and utilizing the open space. Squats – 3 sets of 10 repsStand in the upright position and then slowly lower yourself down to the ground by bending at both knees. Pause when you’re in the lowered position and then rise up and repeat. Lunges – 2 sets of 15 reps Step one foot forward and bend at both knees as you sink down towards the ground. When the back leg is almost touching the ground, reverse feet and perform on the other side. So next time you’re feeling frustrated that you just don’t have time to get into the physical shape that you’d like to, consider this quick and simple workout that you can perform any time you have a few spare minutes while at the office each day.

www.officegym.com

About the Author

OfficeGym is a young german based start-up

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Daniel Montazem

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The Ultimate 30 Minute Home Workout

Article by Nitin Chhoda

The Ultimate 30 Minute Home Workout – Health – Fitness

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Home exercise is one of my favorite ways to get in shape, since I began working out at home (could not afford a gym membership). Working out at home involves choosing the right home fitness equipment, and it’s sad that the buyer recieved inadequate information about diet and exercise.

No wonder people tend to get frustrated. No wonder the equipment turns into an EXPENSIVE clothes hanger.

There is a simple solution for those who cannot get to a gym, live too far away, or just don’t want to go to a club and want a fast, effective workout. Here are the steps you need to take to ensure results.

STEP 1: Invest in dumbbells and a bench. If you’ve got a few bucks, go to a fitness equipment dealer and get some dumbbells and an adjustable bench. For women, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s. For the guys, go to 50’s (in increments of 5 lb. per db).

STEP 2: Set up your workout space. Basements seem to be a popular choice, bedrooms are a distant second. Whatever you choose is fine. Also, so that you can make sure you’re doing your exercise correctly, put a full-length mirror on your wall, or get one. Your choice. No one else is watching you but you, so if you want better results (and safety!), put up a mirror.

STEP 3: Set aside 30 minutes at least four times a week, to do your strength training. You can go up to 6 days if you want – just be sure you’re splitting up your body parts accordingly. For instance, one day you do back, chest, biceps, and calves; the next day do shoulders, triceps, legs, and abs. Use a similar arrangement for the 4-day workout. It doesn’t matter when you do it during the day, as long as you get the workout in.

STEP 4: The dumbbell strength training routine. Here are the best dumbbell exercises to do – the ones that get the most muscle worked in the least amount of time:

* Back – Db bent over row

Grab a pair of db’s (use common sense for how much weight); hold them at your sides while standing straight up. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When your upper body is parallel to the ground with arms straight, you’re in the starting position. Now, picture yourself rowing a boat. Use that action to pull the db’s up and back, towards your hips. Lower and repeat, in control.

* Chest – Db flat bench press

Grab your db’s and lie down on the bench, with your lower back pressed into the cushion. Lower the db’s until they’re directly beside your chest, push up and in an arc until they’re above your chest. Feel the stretch at the bottom, feel your chest muscles working as you go up. Lower and repeat.

* Legs – Db squat (guys) or Lunge (women)

For the squat: db’s are at your sides. When you lower yourself, pretend you’re sitting down on a chair. Be sure to stay on your heels, and keep your torso tight to support your spine. When you can feel yourself bending too far forward as you go down, that’s your signal to push back up.

For lunges: db’s at your sides. Keeping your torso rigid as a 2×4, take a big step forward with one leg. After your foot has planted, lower your hips until you’re just about to touch the ground with your trailing knee – without actually touching. Push back with your front leg. Do all your reps with one leg before switching.

* Shoulders – Standing db shoulder press

Standing with your abs nice and tight to support your spine, raise the dumbbells until they’re even with your ears. You should see in the mirror a straight line from your left elbow to your right elbow. Push the db’s over your head in an arc – be sure to keep the db’s moving ABOVE your head, not in front.

* Calves – standing calf raise on basement step

Place both feet on the step so that you’re positioned on the balls of your feet. Keep your legs straight, abs tight, butt tucked in. Lower your heels to the ground maintaining that tight position with the rest of your body. Raise up as far as you can, up to your tippy-toes. Lower and repeat.

* Biceps – db standing curl

Your arms should be straight, holding the db’s with your palms facing forward. Place your arms at your sides, and then raise the db’s, bending ONLY your elbows. Keep your back and shoulders out of it. Bend the elbow, straighten the arm.

* Triceps – db triceps kickback

Take the same position as the bent over row I mentioned a moment ago. Raise your arms to your sides, and then keep them there. From that position (your elbows should be bent at 90 deg.), straighten your arms until they’re straight as an arrow. Bend your elbows (but keep your arms up!), and then straighten your arms. It’s just the reverse action of db standing curls.

* Abs – See 90 Seconds To Flatter Abs

Ultimately you’ll be able to finish a complete workout even WITHIN 30 minutes! Get to work!

STEP 5: Focus on what you DO, rather than what you haven’t done. Stop beating yourself up if you only get three workouts in a week, instead of 4, 5, or 6. If you haven’t been working out consistently lately, that’s three more workouts that you’ve done in a long time, isn’t it? Be easy on yourself and build up over time. It’s the way I went from being a 280 lb teenager to a 200 lb full-time personal trainer in less than 2 years!

About the Author

To read reviews on home exercise equipment and learn how to choose the best exercise gadgets for your needs, visit Nitin Chhoda’s new site http://www.guide-to-exercise-equipment.com

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Nitin Chhoda

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The key to burning fat is the 30 minute threshold

Article by Tom Kalka

The key to burning fat is the 30 minute threshold – Health – Weight Loss

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When it comes to losing weight, a big obstacle to overcome is the general lack of understanding about how the body uses energy in the forms of sugars and fats during a cardiovascular workout.

Processing sugar

Carbohydrates are broken down into glucose and glycogen, which are also known as sugars.

Static Contraction Delivers Maximum Muscle From 1 Minute Strength Training Workouts

Article by Jim O’Connor

Static Contraction Delivers Maximum Muscle From 1 Minute Strength Training Workouts – Health – Fitness

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For those who spend more than 1 minute on strengthtraining workouts, you are wasting your valuable time!Wouldn’t you want to strength train in the most effective, scientifically feasible way, and increaseyour muscle and strength by 400 plus percent?

One (1) minute muscle developing workouts are doneONCE per week or less. That calculates to maximally 4 minutes of strength training exercises per month! I am sure many people are saying that I havegone mad. The famous words, “he’s got to be kidding” are ringing vigorously in my ears. Dear reader, I amNOT kidding! Thousands of people are now exercisingless while getting tremendously better results. It is not just me stating this; the scientific documentation by far speakslouder than our conversation.

I would like to tell you about a client of mine named Todd.Todd, a relatively lean 46 year old, wanted to improve hisstrength and muscle tone. Prior to consulting with me, he followed the typical 3 days per week, 3 sets per exercise,and 3-4 exercises per body part routine. Todd was following the program John, his neighbor, told him about. Neighbor John received all his information from typical “bodybuilding magazines.”

Yes, Todd did get results in the beginning due to the initialadaptation of physical activity, but after three months, gains keptcoming slower, and slower until there was no progressionat all in his strength and muscle size. As a result of limitedprogress, Todd told me he hated to workout. He said he was tired all the time, and workouts were taking up too much time in his life. This is precisely the point in which he contacted me for help.

I quickly diagnosed the reasons for his challenges, andenthusiastically told him to take three, yes THREE weeksoff where he would not lift one single weight. After the three weeks, I explained to him his program was not effective, efficient, nor based on rational, sound exercisescience principles.

Todd’s initial program took him 4 hours per week; therefore, I condensed it down to 1 minute per week. He was hesitant, and thought I was joking. However, I reasoned with him, andhe started to see significant strength, and muscle gains not monthly, but after each workout. My rational approachto his new effective, efficient, result producing program is attributed to hi intensity, Static Contraction Training.

The majority of driven bodybuilders are not thinkinglogically, or scientifically about what they are doing. They justdo what the next person does. This current non-rational bodybuildingapproach, that has been around for decades, leads to wastingvaluable time, overtraining, and lack of long term progress. Hi intensity, Static Contraction Training does neither of these!

First of all, Static Contraction Training is based on the principle of activating the absolute maximum number of muscle fibers possible in their greatest strength range, therefore, triggering the muscle fibers to adapt by getting stronger and larger in size.

Please be aware, strength training is not aerobic (low intensity,high volume work. ) It is a high intensity, all out maximum effort for an extremely short duration. Muscle growth can be broken down into two main principles which I have practice for years, intensity and rest/recovery. In order to stimulate muscle growth, you need to provide a greater intensity or apply a greater stimulus than you generated in the previous workout, thus, activating the growth mechanism. Once this highly complicated growth mechanism is triggered, you MUST let the body replenish its limited reserves, compensate for the stimulus, and overcompensate to adapt for another training session. The precise amount of rest is mandatory in order to complete the muscle growth process. In the event you fail to allow sufficient recovery time to occur, you most definitely will short circuit the growth process, significantly compromising results.

Another crucial aspect of progressive results is tracking progress, and rest days between workouts. If you are not progressing each workout, you need more recovery time. If you areprogressing each workout, you have optimized your rest days. There is no fixed program for all. It is specifically individual. Some will need 4 days rest between workouts, while others need 12. Your specific numbers will dictate your rest days.

When performing Static Contraction Training, your objective is to statically (without motion) hold the maximum amount of weight you can in your strongest range of motionfor 5-10 seconds. Record that weight, and move onto the next exercise. If your intensity is high enough, and your rest is optimal, your numbers willskyrocket! This translates into significant strength, and muscle gains.

I could go on forever regarding the science, andstudies to back Static Contraction Training, but for the scope of this article I want to cover the basic, core principles.

For a detailed, tell all, guide to Static Contraction Training, I highly recommend the Train Smart ebook in whichI have provided a link below for your convenience.

http://www.1shoppingcart.com/app/?af=300883

For those who prefer working out in their homes, a brilliant friend of mine designed an amazing home gym that is built only for Static ContractionTraining. It is truly a cutting edge scientificbreakthrough. Check it out at, meter and all, it is likenothing you have ever seen.

http://www.explosivefitness.com?src=11117

The information above will get you started on your way to investing the absolute minimal exercise time while gettingbetter results than any other bodybuilding protocol available today.Enjoy your muscles in minutes while training intelligently!

* Please Note: Consult your physician prior to starting any exercise program.

__________________________________________________________

For additional health and fitness tips like the one mentioned above,visit Wellness Word “Multimedia” Newsletter at

http://www.WellnessWord.com___________________________________________________________

*** Attention: Ezine Editors / Website Owners ***Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder,or on your website as long as the links, and resource box are not altered inany way.

Jim O’Connor – Exercise Physiologist / The Fitness Promoter

Copyright (c) – Wellness Word, LLC 9461 Charleville Blvd. #312 Beverly Hills, CA 90212 1-866-935-5967

http://www.WellnessWord.comhttp://www.HomeGymShoppingSecrets.comhttp://www.HomeGymResources.com

About the Author

Jim O’Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for Wellness WORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a wellknown, world wide multimedia newsletter called Wellness WORD, published online every other w

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Easy Twenty Minute Exercise Routines

Article by Barbee Heiny

Easy Twenty Minute Exercise Routines – Health – Fitness

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You don’t need to go to a gym to exercise when you don’t have the time. There are many exercises that can be done at home, in a hotel, on your break at work, or just about anywhere.

1. Weight training. When you are working the upper body, you need light weights, one to five pounds. The first exercise to do is the bicep curl. The bicep is the double muscle in the front of the upper arm and works to bend the arm forward at the elbow. Front and side dumbbell raises work two of the three parts of the deltoid muscle, of which there are three heads, the front, medial and the rear, comprising the shoulders. Bent dumbbell flys work the rear deltoid. The triceps is the triple muscle on the back of the upper arm and helps you lift the arm straight behind you. To work the chest, butterflies performed with the dumbbells exercise the major and minor portion. Three sets of eight repetitions including two exercises per body part will exercise the total upper body and can be done in twenty minutes.

The same principles can be used for the lower body using heavier weights. The quadriceps muscle on the front thigh has four parts that move while walking. Squats and lunges exercise these muscles. For the hamstrings, the back of the legs, use rear leg curls to isolate for a muscular looking leg. Sitting or standing calf raises shapes the muscle known as the gastrocnemius. Get on the floor to do leg curls holding the weight in the bend of the leg to exercise the gluteus (rear end). Three sets of ten reps per exercise per body part can be done in just twenty minutes.

Both of these weight training sets of exercises can be done almost anywhere as long as you have your weights, working both the upper body and the lower.

2. Outdoor activities. Just stay in your own neighborhood for a nice walk for just twenty minutes. Start slowly to warm up and then move out. Walking works all the muscles of the body and you get great exercise. Try to avoid uneven terrain as you could cause injuries to your ankles or your knees.

3. Dance. Got a CD player? That’s all you need to work the entire body and especially the abdomen. Some of the dances take a strong core just to do them and what great exercise to keep you energized, have fun and get motivated. Create your own CD of favorites and vary the beats for a great twenty minute workout you can do anywhere, have fun, and burn calories.

Even if you can only afford twenty minutes a day there are health benefits from any kind of exercise. Try them and pick the one or two you like and then it will be easier to stick to it. If you don’t like these, find some you do like so you can get in gear and go!

About the Author

Would you like to get rid of pain and be healthier YOU? Check here to find out how:Secrets to Ideal Fitness, and many more tips.

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Barbee Heiny

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Effective 45 Minute Fat Loss Workouts for Men

Article by Michael Christianson

In order to have a very fast effective fat burning exercise regime for men, you should always be mixing Metabolic Resistance with some form of cardio interval training. The ideal workout sessions for men usually are not bodybuilding type exercises in which you isolate one muscle at a time, rather, the most effective weight loss workouts are where you train a number of groups of muscles at once.

In just a couple weeks, it is possible to shed a great amount of fat if you dedicate yourself to just three, 45-minute slots per week. If you’re wondering why so little time is required, it’s mainly because everyone seems to be too busy to get 90-minute, six day-a-week weight loss exercise for men programs. It’s not practical to expect someone to be capable of devote this much time to work out weekly. So, by mixing short burst interval exercises with metabolic resistance exercises which use a combination of hand weights along with bodyweight exercises, you’ll burn a lot of body fat and see success with which you will be happy very quickly.

To best confirm this 3 day each week system is the most effective fat burning exercise routine, it’s essential that you manage your metabolism. The key is to achieving this is to be certain that you’re doing workouts for males that deal with giving you an increase in your relaxing metabolic rate. If adopted correctly, you can be burning extra fat 24/7.

Metabolic Resistance Training (MRT) is training with various types of weights, as well as your body and small rest periods compared to traditional strength training. If you shorten the rest intervals, you may create a “metabolic disturbance” that results in an increase in your metabolism for nearly 2 days following the workout. The metabolic resistance training routines we talk about in this post and all through our blog, have a shorter workout for men because you will perform the workouts in circuits or mini-circuits (3-4 activities). If these exercises are finished consistently, you can start to build muscle fast and ultimately with increased muscle mass, you’ll use more energy, therefore you melt away more pounds.

Following are just a handful of my personal favorite weight loss workouts for males. There are numerous more, however these will get you rolling.

1. Dumbbell Squat Jumps

Squat leaps are the most effective lower body power exercises for men and holding a couple of dumbbells just helps make it even better. Begin with an easy set of hand weights and steadily increase the pounds as you grow stronger. Do 2-3 groups of 6-8 reps during your workout for men.

a) Descend to a squat position by pressing your hips back, while maintaining your heels on the groundb) When your thighs are parallel with the floor, push back up and jump as high as you can. Remember to stay in control and keep your balance. c) Absorb the landing by descending into a squat position

2. Explosive Pushup

This upper body energy activity for males is an excellent progression from a regular pushup. Begin with doing them from your knees and then if you’re able to build up to performing explosive pushups with a normal pushup position along with your feet on the floor. Try carrying out 2-3 sets of as many reps as possible in your workouts for men.

a) Start with a standard push-up, but explode way up so that your palms literally leave the ground. b) Use your knees if you’re just starting this particular workout.3. Medicine Ball Squat to Throw

This power exercise for men is an effective one for complete body strength. To do this correctly correctly you must be capable of shifting force from the floor up through your legs, core, then out through your arms. Pick an appropriate medicine ball (4-5 kg is an excellent starting point) and you can either throw with a companion or up against a solid wall. You can even use this as a fitness test and measure how far you can toss the medicine ball. Do 2-3 groups of 8-15 reps during your workouts for men.

a) Start with the medicine ball at the chest levelb) Squat and explode up while throwing the medicine ball into a wallc) Catch the medicine ball on the rebound and then come down in a managed manner back into the squat.

Completing these types exercises, along with high intensity interval training. Can be the most efficient fat loss training for males. The combination of these types of workouts with interval training will help you burn fat long after your workout has been finished. This is because, when exercise is accomplished regularly, you will increase your metabolism. The exercises don’t have to be running, instead any kind of high intensity cardio workout (stationary bicycle, rowing machine, jump rope, and so on) with timed rest periods will work. You need to choose an exercise (or exercises) and choose your interval periods for work and relaxation.

The principle is usually to warm-up first to get your heart rate slightly elevated and then start your intervals with twice the rest after each interval. Eventually you would like to decrease the amount of rest between intervals to the point that you are resting for shorter times than the cardio workout. Begin with a 20 minute workout and you’ll start to shed some fat.

Eventually improve your workouts to 30 and then 45 minutes.