Chest Press – On a bench lay flat. Now take a dumbbell in your each arm. Start with the dumbbells alongside your chest and your palms facing slightly near you. Now push the dumbbells in the direction of the ceiling and twist the dumbbells a little such that the left head of your right dumbbell and the right head of your left dumbbell are touching almost. Now bring back the dumbbells to their beginning position.

Bent Over Row – With feet shoulder stand width apart, and back making an angle of 135* from the floor. Now slightly bend your knees keeping your head facing straight hold the dumbbells under your body with your arms extended. Next bring the dumbbells near your stomach and squeeze your back muscles. Return to the starting position.

Squat – Take two dumbbells and stand with slightly wider width than the shoulders. Now position each dumbbell on your shoulder with elbow bent facing front. You should note that your upper arms must be parallel to the floor. Now crouch down while keeping your heels flat. One excellent method to crouch is to pretend like you are sitting on a chair. Now try to bend with your hips before your knees and don’t let your knees go past your toes.

Dumbbell Exercises to Develop Your Biceps

Dumbbell Curls – It is one of the simplest exercises that can be performed with dumbbells. Take a dumbbell in each hand and stand straight. Let your palms face front and now lift the dumbbells only bending your arm at the elbows. You may curl each arm alternatively. Do this routine everyday not swinging your hands. Perform 3 sets with around 8 – 10 reps per set and raise the weight of the dumbbells progressively.

Concentration Curls – Sit on one edge of a bench and bend down keeping a dumbbell in one of your hand. Slightly open your legs and let your elbow rest on the matching knee or thigh. While you rest the other arm on the thigh or knee, curl the dumbbell at the elbow. The routine must be done with no jerks.

Hammer Curls – It is same as the regular dumbbell routine but having one exception. Here in Hammer Curls your palms must face each other. The routine is a little hard than regular curls. So you need to accustom with the weights as your wrists will be under a lot of pressure during this routine. Never straighten your elbows totally whenever you lower the dumbbells.

Incline Bicep Curls – For this routine you need an incline bench and need to lie down on it with a dumbbell in each hand. This routine may look similar as regular dumbbell curls but it is more challenging and interesting. Lift the dumbbells up to your shoulders and lower them again. By this routine you will develop your bicep muscles very quickly.

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Most people are much exited in the beginning to have a weight training routine. But, bodybuilding requires a lot of dedication and patience. People eventually give up their workout regimes later. If you want a perfect body in just one month, you must plan a perfect workout and dieting routine.

Planning your Bodybuilding Routine and get ripped within 4 weeks

1. A lot of fat burning is possible by cardio workouts. Walking and running are considered as the best workouts for improving body metabolism. These leads to lot of fat burning. You should always perform cardio for at least 10 minutes before weightlifting exercises. This not only burns fat but also improves your body endurance. Different body workouts can be done, like sit ups, push ups, dips etc., for warming up. Even you can use a medicine ball or a Swiss ball for boosting body metabolism in your body.

2. The weight training exercises are considered as the most vital part of bodybuilding routine. It will help you sculpting and pumping your muscle. Never focus only on same muscle group daily and leaving others, instead concentrate also on various other muscle groups. Use different workouts like bench press, seated cable row, dead lift, triceps push downs, overhead press, lat pull down and bicep curl in your routine to work on different muscle groups.

3. Nutrition should not be overlooked. Proper nutrition is utmost essential for displaying a chiseled look. Your diet should have high protein and low fat for maintaining energy levels. Nutritious food should be consumed each day such as eggs, soybeans, vegetables, fruits etc. Adding protein supplements to your diets will also help you attaining strength and vigor.

4. Lot of endurance and power is required to carryon with the body building routine regularly. This can be achieved by taking Nitric Oxide, which increases the blood flow in your body. Increased flow of blood in turn helps in muscle pumping. Nitric Oxide also helps in recovering joint pains and injuries caused due to bodybuilding workouts. Therefore it decreases the recovery time and alleviates the immune system. It also quickens loss of fat and thus helping in age reversal.

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So which one is better? Free weights, machines or bodyweight exercises?

Free weight exercises are considered the best workout techniques if your goal is to maximize muscle gain. Of course, you can use machines and do bodyweight exercises, but it’s better to concentrate more on free weight exercises. Your strategy should be to fuel up your muscle fibers as much as
possible and machines won’t be of much help here.

Effective muscle building requires certain muscles that fall in the category-stabilizer and synergist muscles. These muscles have a supportive function and help in giving a complex boost to the main muscle. To stimulate muscle fiber, you need to work these supporting muscles first. Free weight compound exercises
such as the bench press help to work out these stabilizer and synergistic muscles while doing the same bench press exercise on a machine has almost nothing to do with these supporting muscles.

Machines have certain rigidity in the sense they can work only in a particular range of movement and the weights they support are fixed. Machines lack the capacity to work on the muscles surrounding the main muscle you are working on.
Hence, your stabilizer muscles don’t get worked on and start becoming powerless. If these supporting muscles are feeble, there’s no chance for the main muscles to develop.

On the other hand, free weight exercises such as dumbbell press or squat exercises stress the stabilizer muscles. This is one reason why these exercises make you feel tired faster and weights seem tougher to lift than when you use the machine. However, this is the best way to gain muscle weight fast and know
the real estimate of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

So, it’s preferable to use muscles to work only on isolated areas, and that too after you’ve finished doing the exercises that work on multiple joints.

Freshers to weight training should ideally start your workout with a mixture of multi-jointed free weight, bodyweight and machine exercises. Your first goal should be to familiarize yourself with the working of each form, then go in for increasing the weights. After a few sessions you’ll find that bodyweight
exercises are inadequate to efficiently increase muscle growth and you’ll start taking up more free weight exercises.

What are multi-jointed exercises?

Synchronized stimulation of multiple muscles to boost the large muscle groups through compound movements are called multi jointed exercises. It’s ideal to keep these exercises as the base of your work out routine because they work on many different muscles at the same time.

Different muscle zones require different exercises. Let’s look at some exercises that best suit each muscle zone:

These exercises are very important and it’s essential that you complete these exercises before starting a more complex weight training program.

The advantage of these exercises is, they strain your skeletal and muscular system to the maximum level that can’t be achieved by any machine, thereby giving your body the best possible workout routine in a short span. Do as many exercises as you can without overstressing your body. Even experts advocate
these exercises for the successful muscle and strength gain they bring about.

Weight lifting

For best results in gaining muscle mass, use heavy weights for weight training. Heavy in this context means a weight that offers you resistance. Your weight is heavy if you are able to do only 8 – 12 reps before your body gives up. A light weight is when you are able to do 15 reps before you start feeling muscle fatigue. You need to lift heavy weights because more muscle fibers get worked on this way than when you use light weights. It’s as easy as this. Just remember, you need to provoke more muscles to generate more muscle
growth.

Overstressing your muscles is bad

Your body goes through a great deal of stress when you do heavy weight training. Give the body some time to heal itself by taking adequate rest and by spacing out your workouts. Training too frequently without adequate breaks leads to overstrain on muscles. Your body doesn’t get enough time to recuperate
and you wouldn’t have enough energy for your next work out. So, rest is very important. Resting adequately is as important as eating is.

It might be thrilling and challenging to keep working out, but it’s wise to know your limit and stay within these limits. Make sure you pace your workouts such that you are able to work out long term and reach your goals without any burnout. My weight training is limited to three times a week. If I do more than this, my body wouldn’t have enough time to recover and build new muscle. Most people think you’re gaining muscles by working out more. The truth is, muscles grow only when you’re resting. So make sure you get lots of rest for effective muscle gain.

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So how do cardiovascular exercises help you gain muscle mass?

Cardio exercises are usually spoken of in conjunction with weight loss. It’s a little known fact that the right cardio exercises also contribute to weight gain through gaining of muscle weight. Weight training results in increasing muscles as well as a small quantity of fat. A combination of weight training and cardio exercises helps you to gain muscle weight while shedding fat. Cardio exercises help gain muscle mass by pumping in more blood to the muscles and increasing the rate of metabolism.

Cardio exercises, in general, have been found to be very beneficial to health. It helps to prevent heart diseases, improves blood circulation, the rate of metabolism and assists the body in healing at a faster rate.

A typical muscle building exercise routine involves weight training; this leads to increased muscle mass. To maintain the overall stability of the body while gaining muscle mass, it’s ideal to incorporate cardio exercises along with your weight training. This makes it easier for the body to adapt itself to the pressures of weight training. A weight training schedule may be beneficial to build muscles, but it puts excess strain on one important muscle – the heart. A combination of cardio with weight training acts to eliminate this stress from the heart.

Another important benefit from cardio exercises is, they improve your appetite and help you gain weight by eating more. Just try out a simple 30 minute walk early in the morning and see how hungry you feel when you finish walking. Ensure you eat the right, protein-rich foods to satisfy this stimulated appetite to effectively gain muscle weight. Cardio exercises also improve sleep through effective distribution of oxygen throughout the body. Muscles normally develop when the body’s resting. This is another reason why cardio is recommended for muscle gain.

It’s important that you don’t overdo your cardio workout. A moderate frequency cardio routine’s best to gain muscle mass. It’s sufficient if your schedule your cardio exercises to three times a week for duration of 20 minutes each.

So which cardio work outs should you select to gain muscle weight? Almost all cardio activities contribute to building muscles when done in a moderate level. Select an exercise like swimming or rowing to get the best out of your cardio workout. These involve using the larger muscles and are relatively intense in nature as compared to other activities.

And always remember, you are losing a lot of calories when your carry out these activities. Eat calorie high foods to compensate for this loss to gain weight and gain muscle mass effectively. Drink lots of water and liquid food to replace the lost fluids.

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1. Weight training
Effective weight training through the right exercises is the best way to gain weight and build your strength through developing muscles. Weight lifting is said to be one of the most effective ways to build firm muscles. One important factor to note here is, each person has a unique body structure; hence select an exercise routine that best suits your body needs. Working out is not just about performing some routine weight training for the sake of exercising. The right breathing techniques, the right position and posture and the most suitable frequency are very important to maximize the benefits of your work out procedure. Start out with light weight lifting and keep adding weights according to your comfort levels. Calisthenics and squat exercises are also good ideas to build muscle mass.

2. Eat right
Eat foods rich in calories; wholesome food rich in proteins, carbohydrates, vitamins and minerals. Keep on eating at regular intervals to gain weight. Just make sure you eat the right kind of food and not junk food. When you’re on an exercise routine, it’s very important not to be malnourished because that will defeat your goal to achieve weight gain. Starving leads to depletion of muscles and stagnation of fat. So keep eating healthy food, preferably in their natural form to gain weight and build muscle mass. What food should we eat to build muscle mass?

- Carb food – Brown rice, whole wheat bread, potatoes, oatmeal, cereals and fruits

- Protein based food – Chicken, tuna, legumes, egg white, cottage cheese, yoghurt, milk and nuts

- Essential fatty acids- Butter, wheat germ oil, olive oil and other vegetable oils

Carbohydrates are great energy boosters and give you’re the energy needed for complex workouts. Proteins are essential for effective development of muscles.

3. Liquids
When you start working out, you’ll lose a lot of fluids in the form of sweat. Compensate this loss by drinking water. Drink lots of water at regular intervals during the day. Other than water, have protein supplements, health drinks and nourishing fresh fruit and vegetable juices to gain weight and build strength.

4. Rest
Adequate rest and sleep is very important for a fit and healthy body. You build muscles when you sleep well because sleep induces activation of growth hormones. Try to take rest after each work out, practice breathing techniques when you rest for total relaxation. You need at least 8 hours of sleep every day for a healthy, alert body.

5. Attitude
Self-motivation is the key to gain strength. The need to gain weight and build muscle mass should come from within. Set goals for yourself to achieve your weight and strength objectives. Chart out your weekly workout schedule, daily diet and set a target weight you want to achieve. Keep reminding yourself of the benefits of a stronger body. Decide on a particular time each week to check to see if you’ve attained your weekly goals. Change your work-out routine at frequent intervals to avoid monotony. Enjoy your new diet and new exercise routine. If possible, get your friends to club in with you to have fun while working out.

Follow the above guidelines for a new body, a refreshingly new personality and a great new look!

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Do not get astonished if I tell you that in order to strengthen your muscles, you need to tear them down. Lifting heavy weights and doing other such weight bearing activities tend to cause micro tears in the muscle fiber. The human body, in return, responds quite magnificently by not only repairing this damage caused, but by also adding some more tissues in the muscle in order to prevent future such damage. This principle has been known to man forever, as adaptation. And the human body is very good at adaptation.

Just as a broken bone is repaired and healed in due course of time by our body, this muscle-tear repair also works in almost the same fashion. Anyone who has had a bone fracture (i.e. a broken bone) must have seen the X-Ray reports. These reports depict that how much change a body goes through during this healing process. The bone is healed as well as it grows larger in size in the area where the break occurred. Quite obviously, one doesn’t go around breaking the bones in his body for this, but this example would make the picture very clear. Proper intake of fluids is vital during this healing process for our body. These act as building blocks to repair and increase the muscle tissue. The diet must be rich in plenty of proteins, carbohydrates, vitamins and fats as well (healthy ones, of course, like olive oil, seed oil etc.).

Muscles adapt and grow in different ways and it is a good idea to have a basic understanding of these differences so that one achieves the results and does not end up wasting his efforts. Basically, there are two types of muscle fibers, fast twitch and slow twitch. The former, i.e. the slow twitch fibers are more efficient at oxygen utilization and are used for activities, such as running a marathon race. The latter, i.e. the fast twitch fibers tend to tire out quickly and are more suited to short bursts of energy and quick bursts of power. These are the fibers your workouts will be mainly targeting.

Another important part of the equation is recovery time. If you do not allow enough time for the muscle to recover before tearing it down again, you will not get any growth. People who fall in this trap usually either stay the same or they actually lose muscle.

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This is where the situation is as clear as mud. Or simply put: it’s complicated. There are many other theories that deal with ratios. These ratios can be the comparison of percentages of diet that comes from fats, proteins, and carbohydrates.

If one wants to gain muscles without losing fat, it is highly recommendable to keep a ratio of around 40/50/10. This means that 40 (on the scale of 100) of calorie intake is from proteins, 50 is from carbohydrates and 10 is from fat. Noticeably, there is less fat than the usual weight loss ratios which ask for a minimum of 20 to 25% of fat, but intake of too much of fat will slow down you’re the whole weight gain process for two reasons. The first one being that fat tends to fills one up more quickly. This way, one ends up in taking very few calories. The other reason is that it is more difficult for the human body to store or use as energy. This in reality requires more calories to process.

One needs to have the appropriate mix of protein and carbohydrate intake to support the new muscles that grow subsequently.

One should track everything they eat for 15 to 20 days until they get a hint about the right amount of food they should eat. This way, they can then continue to eat the same way. If one stops gaining or losing weight, they should just go back to track their meals until they are right where they started from.

As far as the right quantity is concerned, always remember that people are underweight due to a combination of high metabolism rate in their body and the fact that they are not eating enough. Most people probably think that they eat a lot. They are suggested to track their current food intake for a couple of days and they will be surprised to find out that they are not eating the adequate amount. One needs to eat about 5 or 6 meals a day with the 40/50/10 ratio, as previously stated so as to gain weight. There are many formulas to figure out the exact number of calories one should eat in order to gain weight, but a much simpler approach is to take the current body weight and multiply that by anything between, 15, 16 or 17 and then base the caloric intake on the number thus obtained.

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Now, the human body, as it was designed by nature, requires proper intake of nutrients for proper cell function. Mostly, people who are too skinny blame it on their genetics for their condition, which is, being skinny. This in not entirely true in the sense that probably they are not eating the adequate diet or their diet is not as much “nutrient rich” as one wants it to be. Also, a body has its “self-repair” immune system which produces antibodies in order to prevent the illness and thousands of other diseases and viruses etc. which are present in our environment. Improper intake of nutrients makes a human body susceptible to these and then it takes longer than most to heal.

Health risks that these people are susceptible against include osteoporosis. It is a condition in which the bones become thin and porous. As one progresses towards the elderly age, the muscular tone tends to decrease simultaneously and hence the bones become vulnerable to breaking as they lack the adequate support system in the form of muscles in order to protect them. Here comes the vital importance of calcium, vitamins, (especially vitamin D in the context of bones). In order to maintain strong bones throughout one’s lifetime, the adequate magnesium intake and also, weight bearing exercises is important. This in turn helps a body to prevent and counter-act against osteoporosis. I assume no one would wish to spend the last few days of their lives being in hospital or wheel chair.

Anemia is a health problem, especially in people who are underweight. Most of the time, the root cause is not eating a balanced diet which is rich in iron. Iron content in food is a lot easier to be assimilated into the body than the same iron content present in a fancy vitamin pill.

Health risks associated with being underweight varies in severity. A lot of hormones in the human body (eg. sex hormones and the hormones necessary for brain function), need fat to be properly transported throughout the nervous system. Even though your main goal is adding lots of hard muscle to your body, chances are that your body fat is also very low and may need to be improved as. One should strive to achieve a range of 6 to 17%. One should always keep these points in mind.

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Women are really passionate in prepping themselves up. In order to look and feel better, women use a great deal of time and money on pleasant things to make them look better and feel better about themselves. No matter how uncomfortable nipping and tucking undergarments are, women will still buy them. She will also spend her money on weight loss products, cellulite creams and the latest fitness DVD craze. That explains why standing next to a skinny guy who unintentionally makes her look fat is a big problem.

Attraction of women to fit and muscular men is explained by evolutionary reasons through their genes. Their body is already programmed to seek a strong and muscular man. Regardless of the sexiness that a muscular guy may have, the attraction lies more in the subconscious of a woman containing the belief that strong men will be better providers of a family. Similar to the belief during the Neolithic era, strong and muscular men are the best choices to hunt and provide a great source of food.

Women are also attracted to muscular men because they can serve as protectors from dangerous situations. For example, a computer geek can financially give for a woman which by her genes cannot identify. What the woman will be usually attracted to is the round muscles and well-shaped physique because it is in her genes and she’s programmed to be this way. Moreover, the subconscious belief that a muscular man is a better provider and being a guardian is the sign that he will also give out genetically better offspring. In terms of the idea of marriage, even though neither men nor women think of it during a Saturday night date, it is truly in their deepest emotions stored in their subconscious.

Also, even if you are already married, the subconscious programming still have an effect on people. Though your wife may have answered “yes” to you as her decision to marry you on conscious thought, her subconscious programming still influences the way she sees you. Also, when she does not respect you, it may be because you are not as much of a man that you could be.

In marriage, even though personality and character strengths may be the number one reason which women sees as attractive in guys, it may not be the only the reason why women love muscular men. It is also the strong muscular physique that makes women attracted to them. In other words, the skinny guys who want to become muscular guys should take all of these tips in hand and consider both the ideal body they want to achieve and a great personality they can show to the world.

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