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If you thought that hitting the gym more often and engaging in intense weight training will help you build some serious muscle mass, you are mistaken. The most important factor here is nutrition. What you feed your muscles will be quite definitive of the final output, and the most important macronutrient for your muscles is protein. The damage your muscle fibers go through due to the stress of weight training is repaired with the help of a special process which requires high quantities of amino acids. 1. There’s Something Fishy! Fish and other types of assorted seafood have pretty much always been the ‘de facto go to’ snack for many, if not most athletes, regardless of the nature or type of sport they like to compete in. This is precisely why if you want to speed your muscle building regimen, fish will have to be your standard number one source of food. Fish are high in protein and low in saturated fats. Let us take the example of Tuna fish. It is widely acknowledged to be an ex

  How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label? Do you go by what tastes good or what’s on sale at your local GNC? The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains. The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen. Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction cont

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in everyday tasks will be the most beneficial for improving your fitness and quality of life.   So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or aren’t seeing the results you’re banking on, it’s time to get back to basics with these five moves. From increased strength, better core stability, greater athleticism and improved overall health, these key exercises need to find their way into your routine. Advantages of Muscular Strength Exercises: The entire workout plan here is discussed in the whole body where one can decrease or lose fats with slight or no effect on body muscles. In cas

ne of the most frustrating elements of fitness is that it can be very difficult to gain a significant amount of muscle mass. We’re not talking about being a bodybuilder here, but 5-10lbs of new muscle would be a welcome addition to the physiques of most gym goers, at least on an aesthetic level.   Thankfully, gaining muscle isn't that difficult, you just need to know how to go about it in the right manner. There are a few basic principles that, when used in conjunction with one another, almost certainly lead to the growth of significant new muscle. First it’s important to understand the basic physiology of muscle gain. Contrary to popular belief you don’t actually get bigger and stronger in the gym. Instead, it's your body’s response to the muscle damage you inflict during a workout that leads to muscle growth. Tip 1 . Eat regularly, every two to three hours or so. Your body can only absorb a certain volume of nutrition during each meal, so eat often. Also, remember breakfa

Well, first thing first, they walk us around the whole day, and yet most people dedicate too little time in taking care of them. Legs are probably the hardest part of body to both build and shape. That’s because even if your goal is to bulk up, you probably won’t. Now, if you’re certain of your goal and are willing to give your 100% to build better legs, you’re in the right place. I’m giving my everything to help you achieve what you crave for, including working out right, learning the best leg exercises and eating for muscles, all of that spiced up with my tips and tricks. Step by step, rep by rep. You’re not only getting the best leg day exercises, but you’re getting them packed together with every single aspect that affects leg muscles to grow and take a nice and lean shape. Benefits of Leg Workouts Legs muscles consist of three major muscle groups, which are quadriceps, hamstrings and adductor muscles. There are several benefits of working these muscle groups, some of which are    

If you're just as focused on your appearance as building strength and mass — and there's nothing wrong with that — there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop.   The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves. To help you hone those arms, we created this list of 18 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head. Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms — and fill out your sleeves. ↚ 1-One-at-a-Time Biceps Curl 2-Altern

Exercises that define and sculpt your chest help you look your best at the beach or the gym. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too. Working out the chest means working out the pectoral muscles, better known as the “pecs.” While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or “lats”) on the sides of the chest and the trapezius muscle around the shoulders. Here’s a look at some top exercises to build your strength and size while helping support your overall daily movement. The first would start with presses and following up with flyes, while the second one would put the presses between some flat dumbbell flyes. In this routine, you’d have to pre-exhaust your muscles in the beginning and post-exhaust them in the end. There is also a third r

How To Build Muscle and Burn Fat...FAST!! Training arms is fun. Really, it's just so much fun knowing that with each passing workout they get bigger and bigger. Unlike legs, which can be brutally hard (Which explains all the big arms and little legs out there), training arms is super exciting and requires little work (relative to big muscle groups such as the back and legs). Sometimes, I just get the urge to add a little more size to my arms and just train the hell out of them. I'll usually get this way just before summer when I know my arms are going to hanging out of a t-shirt. I get a ton of questions about how to build big arms so, I thought, why not put together a quick and dirty arm training program. So, for this month's workout, I thought I'd pass on a 4 week arm routine. The first thing I have to say about building big arms is that they need to be given priority over everything else. What you want to do is train them first in your weight lifting cycle and you&

 To grow a big, wide chest you need to challenge your pecs in ways they have not been challenged before. Which is why doing three sets of ten barbell bench press every Monday and little else is never going to be enough to build impressive pecs. So if you’re struggling to add chest size, try this six-move session that targets your chest muscles from a variety of angles and through different rep ranges to hit as many muscle fibres as possible. Do the moves in order, and prioritise proper form throughout. Expert tip This session starts with two moves done as straight sets. Go as heavy as you can while maintaining good form. This will get your chest muscles firing hard, which means you can then work them even harder with the final four moves, which are split into two supersets, to increase the muscles’ workload while minimising rest to fatigue as many muscle fibres as possible. This multi angle workout will shock your chest into growing bigger, stronger and wider. Close-Grip Bench Press

Here is the full 8 week dumbbell challenge all on one page.  I wanted to make the challenge easily accessible from one spot.  Remember always start with Day 1 ~ Sculpt The Body of Your Dreams and move through the program as it is laid out.  If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below each post.  I hope you all learn a lot from this 8 week challenge and enjoy it as much as I do.  Now off to your 8 week dumbbell challenge! Remember, ” Muscle is a twenty-four-hour furnace, allowing you to burn more calories even at rest.  Muscle is the body’s major metabolic booster.  The famous “yo-yo” dieting syndrome is a result of muscle loss, if you diet without exercising, you lose muscle along with fat and the loss of muscle tissue translates into a slowdown, sometimes a shutdown of your metabolism.  Eating less will help you lose weight, but building muscle will help you keep it off.”  ~ Jud

High-intensity interval training, aka HIIT, is one of the best ways to maximize your workout time. Burn a ton of calories and boost your metabolism in little time with celeb trainer Astrid McGuire's full-body HIIT workout. It may be only 10 minutes long, but it will leave you dripping with sweat. There's no equipment needed for the workout, so press play and get at it! And if you're looking for a longer workout, double your fun time with Astrid's 20-Minute HIIT workout! Turbo fat torcher This fat-burning workout, inspired by the US strength and conditioning coach JC Santana, lasts just a couple of minutes but forces your body to burn extra calories long after you’ve finished it. Do the exercises in order without stopping. Complete one round at first and build up to doing three rounds, resting for two minutes between rounds. Unweighted lunge Reps 12 each side Take a stride forwards and bend both knees until they are at 90°, then push back up. Unweighted squat Reps 24 Low