Time to Exercisefitnes and bodybuilding

You Don't Have Time to Exercise!

Slide backgroundworkout program

This is the last exercise program you will ever need.

There was only one way. I had to design a super-concentrated workout program which takes only a few minutes.

Get Knowledgeable and Get Big "Muscle Building Tips"

Muscle Building Tips

Here are listed some of the important muscle building tips which are required to be followed in order to build muscle and get ripped fast. Plain language makes it easier to understand and follow: Proper warm up exercises done before every workout routine will increase exercise output, efficiency and will safeguard you any injury like pulls or strains to great extent.

Recuperation is often the most neglected part of training and it shows in poor underdevelopment. So to muscle-up, rest and grow. Having adequate sleep is the best way to do so. Don't train the abs specifically to lose fat - In the fitness world this concept is known as spot reduction, which is impossible. Fat is certainly burned while you train, but here's the catch: Fat is reclaimed from all over your body before it's reclaimed from any given body site. It is an importance fact that your body will burn fat from all over the body reserves then from one point exclusively for which exercises are performed.

Running or jogging is a good exercise for overall body fat loss. But if running or jogging is done on an uneven ground the resultant body fat loss shoots up to 50% to 75%. It is impossible to turn fat into muscle. However it is possible to change your body composition while maintaining the same body weight.

You need at least two grams of protein per pound of body weight if you want to see any form of muscle gain. For example, a 150 pound individual needs at least 300 grams of protein a day, but most muscle builders don't even take 50% of that.

Muscle soreness after a workout signals muscle growth. One usually feels soreness the following day on account of training. Don't go back to the gym until the sore feeling has completely vanished. Concentrate on the diet and rest instead to reap the best. Be sure to write down details of each of your workouts. This will help you in gauging your strength increase and keep you motivated and up.

Beware of overtraining. Long hours of weight training routine doesn't benefits in any way. On the contrary it will damage your previous gains also. Often the beginners make this sort of mistake. They may see good gains at the start. But they hit a plateau soon and see no gains in muscle size or strength. All this happens because muscle need adequate rest.

When you are lifting weights you get a fair idea on the max you can lift. Don't try to experiment on how much you can lift. This is potentially dangerous and ruin all your muscle building goals. Take plenty of water. It should be no less then 8-10 glasses per day.

The Correct Technique applicable to "Measure Muscle Size"

enlarging the muscles

Every muscle building enthusiast finds it encouraging to progress and appreciates the increased feeling of looking great. For this feeling to have some recorded approval one needs to record his muscle size gains in measurements as stated below to somewhere near to accuracy:

Measure your neck at its thinnest part, usually just under the chin and not over your prominent 'Adam's apple'.

Measuring the chest is not easy, for it is important to ensure that the tape measure is horizontal all the way round and is not twisted. There should be three measurements chest contracted (made as small as you can by completely exhaling), chest inflated (simply by inhaling all the air you can), and chest expanded (by which you lift your thorax, widen your shoulders and bring the back muscles to a full state of expansion). The measurement should be taken with the tape across the nipples at the front and level elsewhere.

The waist measurement is taken at the level of the navel, when standing normally upright with the chest normally lifted. Don't cheat on this and deliberately make the abdomen as small as possible by drawing it in.

Measure the hips across the centre of the buttocks when contracted. It is no true measurement if the buttocks are relaxed as the difference might be as much 2 to 3 inches. Two measurements should always be recorded for the upper arm i.e. Straight and Flexed. The first is taken round the thickest part while the arm is outstretched at shoulder level, muscles relaxed. Flexed measurement is taken with the arm at shoulder level and bent at the elbow with biceps fully contracted. The forearm size is taken with the arm outstretched, fist clenched, at the thickest part.

The calf measurement is taken at its thickest part with the muscles contracted, usually by pointing the toes or by lifting one foot off the ground and then pointing the toes, thus contracting the calf muscles.

Note: All the measurements should be taken before you start exercising. By doing so you get what in body building language are called cold measurements. If you take them during or immediately after a training session, when the muscles are engorged with blood, considerable variations will occur. Another important fact. Gains in measurements are not always regular and progressive.

Rapid gains will be made at the start of your training and then may come a period when they stop. You often reach a point called plateau in bodybuilding language at this stage and staleness may intervene. If so, stop training for a week and then return with a new boost.

Quickest gains will come to the chest and arms with increase in bodyweight. It is quite normal to put up to 2 inches on your expanded chest within the first fortnight but it won't continue at this rate.


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