Tired of bodybuilding gimmicks that never produce muscle mass?

Tired of taking fat-burning supplements that never do anything but burn a hole in your pocket?

We’ve all been there and we know it can get very frustrating.

But all is not lost. In fact, we have just the solution for you!

Our time-tested bodybuilding system is designed to help you build powerful muscles with the use of highly effective dumbbell exercises. And that’s not all. We’re also including 52 instructional videos to go with this system to ensure that you have all the know-how you need to achieve your goal.

Yes, you read that right! 52 instructional videos yours for the taking to help you attain the sculpted body that you have always wanted!

The excuses of not having enough time, of not knowing where to begin, of not being sure about which of your muscle groups should be targetted – these questions are now irrelevant. With this bodybuilding system, you’ll not only create time for your workouts, you’ll also be guided through every major aspect of the workouts.

The enclosed article set gives you a very clear idea of what muscles groups to target and how to target them to get optimum results. And this is just the dumbbell exercise articles we’re talking about. If you include the 52 dumbbell workout videos, you get a complete package that’s capable of helping you achieve the body you only dreamed about. The dumbbell exercise videos give you visual demonstrations and instruction of the exercises.

Imagine having a personal trainer at your command – one that will pause, repeat, stop, and forward instructions tirelessly and endlessly all depending on your needs!

The 52 intensive instructional videos not only demonstrate as a whole each of the dumbbell exercises included in these articles, they also give you step-by-step instructions on how you should do every single one of the dumbbell exercises, in crisp and clear audio and video.

There are dumbbell exercises for the most special parts of your body that get exposed to the scrutiny of the world such as your arms, back, and legs. And when you follow these exercises to a T, you’ll never be embarrassed about your body ever again.

Here’s a glimpse of how you’ll benefit from using this bodybuilding system:

Your Arms

Whether you prefer them lean and muscular, or bulky and muscular is your choice. You can choose how you want your arms to look by simply referring to your guide to see which relevant muscles to target, and then work away on them, following the instructions provided in your videos!

Your Back

Your back’s strength is a dead giveaway of the level of control you practice in your life. With our specifically created dumbbell exercises, you will have a strong and solid back in no time.

Your Chest

Get that barrel chest that looks as if it’s going to rip the front of your shirt apart! Strong arms always go best with a strong chest, so grab the opportunity to heighten the development of your chest with our muscle building plan!

Your Legs

Show off that wonderful pair of steady legs with rock hard muscles supporting your whole muscular frame with pride! Our dumbbell exercises for the legs will get your legs pumping hard and become firmer and stronger with each passing day!

Your Shoulders

Ever wanted to come up with a highly confident shrug that says you’re a definite hottie that knows what you want and won’t stand for any crap getting in the way? Our system will give you the opportunity to develop the very muscles in your shoulders that will make them stronger, firmer, and irresistible to look at!

Now’s Your Chance — Take It

Never before has the chance to take full and total control of your muscle building plan been made this available.

Why be content with only one singular bodybuilding workout when you can laser target your arms, back, chest, legs, and shoulders to maximize muscle development and build-up power where you want and need it the most?

Why limit yourself only to focusing on just a section of your body, and neglect the rest when you can combine the specific dumbbell exercises that you want to use to convert your body form into a powerful muscular precision sculpted machine?

Remember, it’s not just a set of instructional articles and it’s not just a set of videos!

When you put it together, it’s a complete bodybuilding dumbbell workout guide created to satisfy your need for getting the kind of strong, healthy, and fit body that you want. So, don’t let get anything get in the way of achieving your dream body because you can do it using this step-by-step process.

Can you do this workout? YES!

Will it help you achieve your fitness goal? Absolutely!

Will you do it?

When?

Here and now is where you’ll be able to get a complete dumbbell muscle building workout system that will teach you everything you need to achieve your goal. It comes with 52 intensive dumbbell workout videos that you will want to watch, follow along with and replay over and over again until you have them committed to memory.

Don’t pass up on this opportunity. Don’t doubt your ability to build fantastic muscles in all the right places. Start using the “Ultimate Dumbbell Training Guide”, subscribe to the My Fitness Nut Newsletter at the top of http://MyFitnessNut.com to get all 52 dumbbell exercise videos and start using them along with the guide now. It may very well be one of the best investments you’ll ever make in yourself. Others will likely agree.

Dumbbell Shoulder Exercises – What to Do to Get “Adorable” Deltoids

Time and time again, dumbbells have been proven to be the perfect shoulder builders combined with perfect posture. Dumbbell shoulder exercises help you develop the adorable v-shaped physique of a professional swimmer, even without going near the pool!

Before we go on to the development your deltoids or delts, aka your shoulders, here are some important facts to know about the parts of your delts:

• Anterior deltoid – this is the front head of the shoulder, the main muscle that rotates the arms inwards. This muscle is used in doing bench press, and other forms of chest training, and also helps to stimulate biceps and triceps exercises. Bodybuilders tend to overdevelop this muscle causing muscular imbalance, injury, and posture awkwardness. And we’re here to try to help you avoid that.
• Medial deltoid – this is the side head of the shoulder, the abduct part of your arm that puts the arms out from the mid-line of the body. This muscle, if developed properly, brings width to your upper body.
• Posterior deltoid – this is the back side of the shoulders, responsible for extending and rotating the arms outwards. This muscle is important in back exercises such as chin ups, pull ups, rows and so much more.

Pre-Exercise Reminders Before Starting Your Dumbbell Shoulder Exercises

Perform each of the dumbbell exercises in a slow, paced, and controlled manner to ensure that your muscles are developed without the risk of injury. It’s recommended to do at least a light aerobic exercise or stretching before touching your dumbbells. It will increase your heart rate, while preparing your body for a good dumbbell workout. Doing so also helps you to avoid cramps.

After your workout regime, do not forget to stretch your targeted muscles to prevent being sore and aching all over.

Posture and proper form could mean the success or failure of your workout. As much as possible, maintain proper form because falling into the wrong form could expose you to the risk of injury.

For some exercises, lifting more than you should could cause an injury. Try to feel the weights first and write them down to remember, as there will be different variations in weights according to each exercise.

Almost every arm exercise affects the shoulder muscles at some point or degree. When you try to isolate the shoulders, other exercises might have put some strain on them already. It’s important to know that balancing your workout with a well thought of plan could engage your muscle groups evenly without exposing you to the risk of pulled muscles, or more painful injuries.

Doing Dumbbell Shoulder Exercises

• Shoulder dumbbell press – the shoulder dumbbell press develops the entire shoulder muscle group. This greater freedom of movement also increases shoulder muscle activation and can also be very useful for people with shoulder injuries, since the dumbells are not as stressful on the shoulder joints.

Demonstration of a Dumbbell Shoulder Press:

• Dumbbell push press – when you want stronger shoulders, then the dumbbell push press is perfect for you. It allows you to lift heavier weights with very low risk of injury. Using a dumbbell push press gives the advantage of having your legs provide the push through, reducing strains that can be felt on the shoulders. This exercise targets your shoulders, different parts of your triceps and thighs.
• Dumbbell lateral raise – a dumbbell lateral raise was developed for one thing only, and that’s isolating the middle of the shoulder to enhance shoulder strength and gain muscle mass overall. To build more size and tone, try to limit the movement so that the muscles will be under constant tension throughout the whole set. Lateral raises target the medial deltoid – the muscle which is in the middle of the 3 shoulder muscles. This exercise will give you the V-Shape form, much like those of professional swimmers.
• Dumbbell front raise – the dumbbell front raise works muscles in your shoulders, targeting the deltoid specifically. Considered a beginners’ exercise, but also used by veteran bodybuilders. This is an exercise where you don’t have to worry much about using much weight, as lifting more than you should could mean a muscle injury that could affect your whole exercise routine. Take your choice about doing the shoulder exercise at the same time or alternatively; focusing on each arm rather than both. In doing an alternate arm variation, it should be noted that once you’ve finished performing the first arm raise, the next arm should follow, and so on.

Demonstration of a Dumbbell Front Raise:

• Dumbbell overhead press – overall, the benefit of the dumbbell overhead press is to allow greater range of motion or more movement compared to using a barbell. In other words, you will gain more muscle mass. Usually, it’s done while seated, allowing you to use your core muscles and lower body to lift heavier weights. You’ll also get more triceps involvement as secondary muscle training. A good choice for lifters, including beginners and hardcore bodybuilders.

How Much Exercising Should You Do?

You can combine all the said exercises or keep it to a minimum of about two (exercises that will give you the most advantage at the top) if you are on a fast track, for about 30 minutes a day or so. Your muscles require rest and time to develop and relax so it’s best if you create a routine which would incorporate this relaxation time.

Don’t forget, doing selective exercises fast will not gain you anything. Remember to keep your composure and maintain a slow pace while performing the exercise you’ve chosen.

Your Delts are Priceless

The shoulders are the most widely used muscles in working out. In fact, you use them in almost every aspect of your workout regime. So in essence, your shoulders or deltoids are priceless. They are packed with a capability of 360 degrees rotation power. But overusing them can lead to weakness or injury, rendering you unable to perform other exercises.

However, if you keep a steady workout regime, you’ll be able to fully utilize your shoulder strength and work on every part of your upper body.

The fun starts when you actually start seeing your shoulder muscles develop and take shape. Ladies love it, guys envy it. Just remember that like everything involved in building muscle mass, it takes time to develop your shoulder muscles. The key is to persevere with the most effective dumbbell shoulder exercises that you can learn.

Eventually you’ll feel more confident with a wider shoulder and a wider look through these dumbbell shoulder exercises; stronger legs through the dumbbell leg exercises; a more steady back through the dumbbell back exercises; a pumped up chest with dumbbell chest exercises and of course, with your chiseled arms gained from the dumbbell arm exercises. In the end, you’ll be thankful you didn’t stop your dumbbell workout and are now able to start witnessing your new look and feel.

Before you begin doing your dumbbell shoulder exercises, go to the top of MyFitnessNut.com and subscribe to the My Fitness Nut Newsletter. When you do, you’ll get a full set of videos demonstrating 52 different dumbbell exercises that you can use to learn from and follow along with.

When you work on your arms through a dumbbell workout,  there’s a major reason behind it, and no, it has nothing to do with wanting to be able to lift objects that are absolutely heavy – although, of course, that comes as a very agreeable side-effect to having muscular arms.

Dumbbell arm exercises can give that to you.

No argument about that.

But the thing is, for most guys, arm workouts are done to look more attractive. Becoming strong is secondary. That’s because well-developed arms speak of power and strength, endurance and reliability.

Think of long haul truck drivers and lumberjacks. Don’t their muscular arms make you feel that their having physically taxing jobs is more than compensated for by gaining the kind of physique that some of them have?

Now, look at your own arms.

What comes to mind when you see them?

Well, the great news is, you don’t have to drive around cross-country hauling an 18 wheeler. Nor do you have to be like Paul Bunyan swinging your axe all around the country to get the kind of arms that you want! These dumbbell arm exercises can help you achieve your arm development goals right in your own home.

Well-developed forearms make women regard men as competent and knight-ish. It’s a no-brainer. Guys who have muscular arms can defend women more easily when she is under attack. Guys with muscular arms can help women move heavy objects around more easily. To hunt, work, provide, take care of; It’s in our human genes and more capable is more desirable without question.

Wait. Does this mean that a dumbbell workout is only good for men?

Of course not. Dumbbell exercises, in particular dumbbell arm exercises, are also important to women, because no woman in her right mind enjoys having arms that are flabby and… jiggly.

Flabby, jiggling arms are a turn-off. They make the owner of those arms look old and uncaring about how she looks. When a woman does not care about how she looks, what are the chances that other people will care?

Women who don’t have flabby arms, or “bat-wings” as they are sometimes called, are seen as more desirable by most men. The reason being that flab on the arms, jiggling this way and that, can remind men of older women that are off-limits to them in terms of romantic intimacy… you know, like their mother, or their aunts. (Let’s not go there, okay?)

Of course, nothing great happens overnight (unless you win the lotto, which is another story), so you would need to really put in some dedication into your dumbbell workout. But it will be worth it, you’ll see. More chances for men or women hooking up with hotties – can someone really be foolish enough to pass those up?

Focusing on the Arms

Why should you focus on your arms? Here are several very practical reasons:

1. Our arms are designed in such a way as to be utilitarian. They don’t just hang around like some limp appendages. Arms are used for lifting, for carrying, for moving things about, for writing, for painting, for using technology… the list can go on and on. Therefore, the stronger and more developed your arms are, the more efficient they will be in carrying out such activities.
2. When you develop your arms, say through a variety of dumbbell exercises, such as dumbbell curls, dumbbell bicep exercises, or a dumbbell hammer curl, you actually prepare your upper body or trunk to get chiseled. This is because you can’t do any serious weight lifting or even ab crunching if you have weak and undeveloped arms to begin with.
3. Doing a dumbbell workout is very, very helpful to boosting your confidence, such that you can go on to perform harder tasks related to bodybuilding. No one turns into a weightlifter overnight. You need to start with simpler, lighter things. Seated dumbbell curls, dumbbell tricep exercises, and dumbbell kickbacks, among other dumbbell exercises, can lead the way towards lifting heavier weights, once your arm muscles have gotten used to the initial lifting stages. In short, lift something not so heavy at the start, then progress on to bigger and grander things.

Doing the Dumbbell Arm Exercises

Let me go ahead and point out to you which parts of the body would benefit from certain dumbbell arm exercises:

• Dumbbell curls – these are great for developing the biceps or upper arm, the lower arm, and the upper and outer forearm. They are also beneficial to the front shoulders or deltoids, the upper shoulders, the upper back, the rear of the neck, the inner forearm, and the wrist flexors.

Example of Dumbbell Curls:

• Incline dumbbell curl – also known as the dumbbell incline curl, this exercise targets the front of the arms or the biceps. Affected muscles include the lower biceps or sides of the arms, the upper and outer forearm, the front shoulders, the inner forearm and the hand flexors. Doing this exercise repeatedly can give you a strong grip.

Example of Incline Dumbbell Curls:

• Dumbbell hammer curl – this targets the upper-outer forearm. Muscles that are developed secondarily include the lower biceps, the front of the arms, the front of the shoulders, the upper shoulders, the upper back, the rear of the neck, the inner forearm, the hand flexors, and the outer or back forearms.

Example of Dumbbell Hammer Curls:

• Dumbbell kickbacks – these target the triceps. Perfect for ladies who want to do away with the jiggling Jell-O at the back of their arms. Also developed are the rear shoulders, the middle and outer back, the upper back, the middle back, the outer forearm, and the wrist flexors.

Example of Dumbbell Kickbacks:

With the exercise videos which are part of this article, you will find step by step directions on the best method and style for performing the dumbbell arm exercises, and these include specific instructions for chiseling your arms through dumbbell bicep exercises and dumbbell tricep exercises (aka tricep dumbbell exercises).

Conditioning the Body and the Mind With Dumbbell Arm Exercises

The good thing about doing arm workouts is that you not only condition your arms and the rest of your body, you also condition the way you think, which is actually more important.

Working out lets the mind see things from a different perspective. When you start working out, even if it’s only your arms at first, your mind will tell you to avoid eating the pig-out foods that you may have been fond of (sweets, fried foods, junk food, etc.) because it is counter-productive to what you are trying to achieve.

That’s why when you do dumbbell exercises to tone your arms, or build more muscle mass, you also learn to gradually develop an abiding fondness for exercise. That means, you won’t be backing off at the thought of doing cardio workouts, or lifting heavier weights, or even doing calisthenics because you have already experienced the benefits that come from doing something as simple as dumbbell arm exercises.

In the next article I’ll be discussing Dumbbell Back Exercises so keep on reading!

Remember, you can always go to MyFitnessNut.com (top of the page), subscribe to the My Fitness Nut Newsletter and get the full set of “follow-along” dumbbell workout videos. Included are the dumbbell arm exercises videos mentioned earlier so there’s no cost to help you get your arms in the best shape of your life.

Ready for a Complete Set of Dumbbell Workout Exercises That Will Make You Look Good and Feel Great?

Are you being shallow when you think hard about how much work you need to do to keep your body in good shape?

Well, maybe you’re not. Not from a practical point of view anyway.

Being shallow is when you spend a fortune on unnecessary plastic surgery, on body tanning and spa works, on having your hair permed or straightened or whatever, but never once paying attention to the condition of your body.

Yes, it happens.

Use a Dumbbell Workout Routine to Shape Up Your Looks

But what’s all the fuss about looking good, anyway? Why is it important for people to look good?

People don’t strive to be attractive, or to look physically fit out of a misplaced sense of narcissism. I mean, come on. Who looks at the mirror and admires himself or herself the whole day? Even if you are a great fan of “selfies,” you can’t possibly be spending all your time just admiring yourself because there are so many other things to do!

So, again, what’s behind this “need” to have a good looking body, that stems from an overall need to look fit and attractive?

Energetic and Enjoying Life

There are those who will say that beauty is simply skin-deep, and that it’s the inner you that matters.

And that’s true. After all, people age, youth fades, and the urge to just relax at the beach and drink piña coladas while watching the surf go in and out does hit sometime, late in life.

But that’s the key – “late in life.” When you are in the prime of your life, you don’t want to slink away to be tired before your time. You want to be energetic, you want to enjoy life, you want to have the benefits of being attractive anytime, anywhere.

Here are some great benefits to looking good by being physically fit:

1. You get access to higher income – I kid you not. This is a fact. According to the highly esteemed Wall Street Journal, people who are attractive can not only make interviewers regard them pleasantly, they are also the ones who get hired much quicker, and they are the ones who can produce the biggest sales.

On top of that, Daniel Hamermesh, Professor of Economics at the University of Texas in Austin, goes on to say that based on his research, “attractive people are likely to earn an average of 3% to 4% more than a person with below-average looks.”

Earning more in these tough economic times is a great incentive to embark on a “get fit, get muscular, remove flab and jiggle” program, which is what a dumbbell workout can do for you.

2. You become an inspiration to your spouse or significant other who may be a couch potato, a tub of lard, or a beanpole — Whether or not you met your partner already in that condition is not the issue here. The issue, as ever, is – are either of you satisfied with the way things stand? Unless either of you has a flabby stomach or pencil-stick legs fetish, I’d say maybe not.

3. You get to save some serious cash from disability, life, and health insurance — You can use that cash for something else, like maybe a deposit towards a new car or just as additional savings.

4. And let’s not forget our friends, the feel-good hormones and neurotransmitters — Serotonin, dopamine, adrenaline, and endorphins – can’t say enough good things about these guys that get released every time we work out. When you are working hard to get buff, you won’t need to get an artificial high from cigarettes, alcohol, or other substances because the feel-good hormones and neurotransmitter can make you feel more awesome and happier than ever before.

So, if you want to begin a total transformation and lead a healthy life, get rid of depression, stay focused, and be strong – start your dumbbell workout now.

Remember, start from little things and move up and onward. A structured dumbbell workout today, like the one we will provide you, can lead to better health and more strength in the future.

Take some time to browse the MyFitnessNut.com website and specifically the section on Dumbbells. When you subscribe to the My Fitness Nut Newsletter (form at top of home page) we’ll even give you a complete collection of 52 Dumbbell Exercises and dumbbell workout routines that you can start using and learning from right away.

Through the following set of dumbbell exercise articles, we hope to help you achieve a fit and developed body. To help you get the most out of doing your dumbbell exercise routine you will find separate sections outlining each muscle group that you’ll want to concentrate on for a total dumbbell workout.

The best way to start your dumbbell workout program is to read the articles (below) and watch the videos (above) for each section that’s related to the article you just read. When you’re certain about what to do and your ability to do it, begin your dumbbell workout routine.

• Dumbbell Arm Exercises
• Dumbbell Back Exercises
• Dumbbell Chest Exercises
• Dumbbell Leg Exercises
• Dumbbell Shoulder Exercises

Go ahead and browse through these articles so that you’ll be equipped with the knowledge to perform these dumbbell workout exercises in the most effective way possible.

Here’s to better health and a trimmer YOU!

There is a saying in bodybuilding, “Abs are made in the kitchen, not the gym.” That basically means, that you will only see your abs if you watch what you eat. Is it true? Definitely! It is gospel!

You can give your best at the gym and train till your heart feels like it’s going to explode or your muscles are about to burst but if your diet is not good, all your efforts will be in vain and you will never ever see a six pack. You will be fit but you just will not have a six pack.

Why?

Because for a guy to see his six pack abs, his body fat percentage should be around 10 percent or below. Even the genetically blessed guys will have to be around 11 to 12 percent. So, every calorie you eat counts.

Stick with Six Days for Six Pack Abs

Your diet needs to be clean and healthy. You may have one cheat day a week where you go berserk and moderately stuff yourself with your favorite foods. In fact, it is highly recommended that you have 1 cheat day a week. This will motivate you, make you happier and it will boost your metabolism so that your body does not go into starvation mode.

You will want to eat single ingredient foods on the other 6 days. That means you will want to avoid processed foods such as pizza, pasta, etc. A single ingredient food would be chicken breast, broccoli, fruits, etc. It sounds cliché but it is these foods that will give you the six pack. You need the right proportion of protein, carbs and fats and they must be derived from healthy sources.

Foods That Turn Your Six Pack Abs into One Pack Abs

There are some foods that are cardinal sins to consume. Eating these will just about guarantee that you never have six pack abs. Not only do they pile on the calories but some are not even good for your body.

Avoid white flour products. Bread, pastries, cakes, etc. Avoid white rice too. These foods have a high glycemic index. What that means is that these foods will trigger an insulin response in your body. When your insulin levels spike, that is not good for fat loss. You want to maintain a steady insulin level in your body.

Avoid sodas including the diet sodas which contain aspartame. Many people have reported on the ill effects of aspartame. Nothing is proven yet but let’s err on the side of caution and just avoid them. Drink water. It is your best friend. Your body needs water to metabolize fats.

Avoid dairy products and milk. There are 2 groups of people. One who think dairy is good and the other who think it’s bad. My suggestion, stick with the water. Always.

Ice cream, candy, popcorn, pizza, pasta, peanuts, pancakes, junk food, etc. are all foods that must be kept at bay. The fact of the matter is this. You already know the foods to avoid. Deep down you know. It’s the sacrifices that make the process so difficult.

Maintain your determination and discipline with your diet and the elusive six pack will be yours in no time at all. You are what you eat.

Learn More about Fitness Nutrition and Getting Six-Pack Abs

To help you create the six-pack abs that you’d like to call yours, get a free subscription to the My Fitness Nut Newsletter at http://MyFitnessNut.com and receive a full body workout video series to help get you into shape fast. Get yours now while we’re still giving them away.

Do I Need Protein Shakes and Supplements To Get Six Pack Abs?

The muscle magazines and supplement manufacturers will have you believing that by taking the latest supplements, you will become a fat burning machine with bulging biceps, pulsating pectorals and tree trunk thighs and fully defined six pack abs. Words like ‘breakthrough discovery’, ‘scientific formula’, ‘serum’, etc. are used to hype up their claims.

So the big question is if you need to buy these costly supplements? No. That’s it. A simple no.

Six pack abs are not defined by supplements or hype. They can only be achieved with hard work, correct nutrition, determination, discipline and patience. Yes, this sounds boring when compared to the supplements’ sales pitch. It’s so boring that you know it’s true.

If you have watched documentaries of farmers or laborers in Africa slogging it out in the heat, you will notice that many of them are ripped. They have the ‘onion skin’ look. They look ripped and have abs. They are not on supplements. So how did they get abs?

Body fat percentage. That’s how. These farmers are on a diet that is low in carbs and most of them do not eat the processed junk food that we normally do. Their manual labor burns off their calories and fat stores.

Since, they have such a low body fat percentage, their six pack abs show in all their full glory. This is what you need to aim for. To bring your body fat percentage to 10 percent or below. Once you do that, by diet and exercise you will be ripped too.

Good Diet and Workouts for Six Pack Ab Success

While on your six pack abs quest, your diet will have to be clean. All your calories will need to come from wholesome, healthy foods. Your protein sources will come from tuna, chicken breast, turkey meat, etc. Your carbs will come from vegetables such as broccoli, carrots, asparagus, etc. Your fats will come from sources such as olive oil, peanut butter, etc.

You will want to avoid sodas, junk food, white bread, white rice and other foods with a high GI index.

Protein Shakes Helpful but Not Necessary to Build Six Pack Abs

While protein shakes are not necessary, if you can afford them, they will make things convenient. For example, if you need to eat some protein and you do not have the time or energy to steam or cook a chicken breast, then making a quick protein shake will deliver the same amount of protein.

They are just a quick substitute for a normal meal. These shakes are a means to an end and not an end itself. The ads will have you believing that the shakes and serums will burn your fat off and put on slabs of muscle on your body. That is not true.

Only hard training and a proper diet can give you the abs you want. The shakes are just there to make life a little simpler. There is no shake that can give you benefits that normal food can’t. The only difference is that protein powders and other supplements are more expensive.

My advice would be to get your diet and training spot on. Once you are going with the flow, then you may take your time and consider if these supplements are really necessary. Most often, your results from good training and nutrition will be so good that you will not even think about forking out money on supplements.

Learn More about Fitness and Getting Those Six Pack Abs You Really Want

To help you create the six-pack abs that you would like to call your own, get a free subscription to the My Fitness Nut Newsletter at http://MyFitnessNut.com and receive a full body workout video series to help get you into shape fast. Get yours now while we’re still giving them away.

This is a question that has run through many guys’ minds as they have struggled over and over to get the washboard abs that gets the girls sighing. It looks so easy on the television with all the guys walking around parading their abs like it’s so normal. So why is it so difficult to get six pack abs?

Firstly, do not believe everything you see on TV. The directors are not going to cast a fat slob as an action hero. Even the major stars go on ridiculous diets and hardcore training for months before even getting in front of the camera. Henry Cavill took 11 months to train for Man of Steel.

Building Your Six Pack Abs Takes Patience

Patience is crucial. To see your abs, your training sessions must be intense and rewarding. You will need to combine resistance training with cardio workouts on alternate days. You will need to be doing full body workouts comprising mostly of compound movements.

Your cardio sessions must be of high intensity. You will end up panting and gasping for air on most sessions. Your shirts will be soaking with sweat after every workout. You will have to raise your metabolic rate and your workouts must be tough enough to create an oxygen deficit and produce lactic acid.

When you create an oxygen deficit, your body experiences an after-burn effect. What that means is your body will be in fat burning mode for 8 to 12 hours after your workout. This after-burn effect only occurs if you work out at full intensity.

Building Your Six Pack Abs Requires Strict Fitness Nutrition.

Your diet must be spot on. You will need to watch everything that you put inside your mouth. You can’t consume empty calories such as sodas or candy or chocolates. You’ll need to be on a clean, wholesome diet comprising of the correct amounts of protein, fats and carbohydrates. Above all this, your calorie consumption must be at a deficit of about 500 calories of your daily requirement.

This is where most guys falter. They can’t handle the diet. Or rather, the sacrifices just seem too much. The body starts craving for the usual unhealthy food. The pizzas, burgers, pasta, beer and other wonderful delights just keep beckoning to them. They give in a little and eat a slice here and have a sip there and sooner or later, they’re eating whatever they want.

The workouts can’t compensate for their poor diet. The calories accumulate and instead of losing fat, in some cases they gain fat. This is even more depressing and makes them want to quit. They do not understand that they are sabotaging themselves. They fail to realize that it takes time to get a six pack and there are sacrifices.

It is not as easy as the movies make it out to be. Only about 2 percent of the world’s population has ripped abs. There is a reason for that. It’s difficult but it is NOT unattainable. It is not a dream that cannot be achieved.

Anybody who really wants a six pack bad enough and is willing to endure the sacrifices, go through the hard yards and have patience will see his six pack. That is almost a guarantee. It is a dream that can come true.

Learn More about Making Your Six-Pack Abs Dream Come True

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Modern Nutrition Plan for Building Muscle Mass

Many people think that all it takes is more exercise and workouts to build muscle mass but there is a scientific way to build muscles that provide more effective results and faster. What many people miss is to implement a proven nutrition plan for building muscle to help make every bodybuilding repetition they do become more effective.

Fitness experts agree that your diet is more important to muscle building than your dedication to lifting weights but you need both working on your side to get the most out of either one. You need to workout on a regular schedule and you need a plan for getting muscle building nutrients into your body at the right time.

Putting Together a Nutrition Plan for Building Muscle

You can make this hard or you can make it easy. You don’t want to start eating an abundance of food or rely on any one food group. You’ll hear many people tell you that you need more protein while building muscle mass but you also need a balance of nutrients for your body to function at its best.

You never want to overload your system with one specific food group.

There are many nutrients that your body needs and if you’re striving for good health, then you best be consuming all of those nutrients. I hope that makes sense because all too many people get tied up in the protein consumption part of the muscle building equation and forget about nutrients that are so very important for their best overall health.

When start adding in more protein to your meal eating and depending on your gender and body size, you want to give yourself a 6oz to 8oz portion of meat per meal at most. Add to this meal whole wheat grain pasta, potatoes, brown and long grain rice. Then fill yourself up on all of the fresh vegetables that you want to eat.

Yes indeed, fresh and preferably raw vegetables like broccoli and carrots are a great choice due to their high nutritional value so fill up on all you want. And if you are vegetarian who avoids meat, use tofu in place of meat and add more nuts into your nutrition planning. Vegetarians as a rule need to be concerned about getting enough protein and even more so with vegans.

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Snacks and Meals

Your nutrition plan for building muscles should include eating 3 good meals per day along with 2-3 snacks. It’s a good idea to try to plan your meals so that you eat about every three hours or so throughout your day. When it comes to snacking, eating a handful of raw Almonds is a really good choice because they are loaded with protein and other valuable nutrients good for your all around health.

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Other snack ideas for muscle building are to have a banana with a ten ounce glass of milk. Milk along with its many nutrients also supplies your body with needed protein and any fruits are a great pick for muscle builders to get a mid-day or morning or evening snack. Fruit always makes for a good option to add into your nutrition plan for building muscles.

A good way to keep your nutrition plan for building muscle working in your favor is to stock up on the foods you need to be eating a week, even two weeks in advance. Simply create a menu plan for a week or two in advance, stock the cupboards and you’ll have what you need on hand to through a few ingredients together when it’s time eat your meals and snacks.

Including Protein Supplements in Your Nutrition Plan for Building Muscle Mass

Protein supplements are a great way to add that much needed protein to your diet but you have to use some caution and common sense here. Many protein supplements do not contain the many other nutrients that your body requires for both muscle building and your health in general.

These are fine for “supplementing protein” as long as you are not using them as a complete meal replacement. If meal replacement is your intention then you would be smart to buy a product that is balanced and contains the wide variety of nutrients that your body needs.

Tip: Serious and competition bodybuilders require many more calories than the average person. Consuming 3,000 to 5,000 calories a day is common among this group and using high protein meal replacement shakes between meals are a good way to help pack in those extra calories along with getting nutrients that your body requires.

Building muscle correctly means that you need to take care of your entire body in all areas and get enough rest to regenerate and build up muscle. Be sure to get a good night sleep and be sure to take days off from muscle building like setting your schedule to one day on and one day off or limit your workouts to only three days a week.

Once set up, stick closely to your schedule because if you start missing your workouts on a regular basis, your previous muscle building activities will start reversing. This will make you work all that much harder for the same results you would have received by sticking to your plan. You want to be able to workout then recover, workout then recover and repeat it as close to clockwork as you can.

There’s a definite, purposeful and scientific method for gaining muscle mass effectively and by you having a good nutrition plan for building muscle is where you want to be. By fueling your body with the right nutrients you are providing your body with the energy you need to do your workout sessions and realize the muscle building goals that you are looking for.

Create a Muscle Building Schedule that Works for You

Your goal is building muscle but your time is limited. You need to create a do-able workout schedule but not sure how to pull it all together. With the truth be told…

Building muscle is not a “One Size Fits All” Plan of Action

When creating your muscle building workout schedule the one thing that you need to remember is that no two people are going to build muscle mass at the same rate when working out the same amount of time. Just as men and women, the young and old all lose and gain weight differently, building muscles is no different.

When couples decide to lose weight together, who is it that ends up losing weight the fastest?

Do an online search for workout schedules and you’ll come up with pages and pages of free and paid membership schedules and complete programs to help you create and follow a set workout schedule but let me try to help simplify this for you here.

Building Muscle with One Scheduled Workout at a Time

When you are working your muscles out you need to let them recover from the workouts that you put them through. One good way to do this and allow you to get exercise daily is to target different muscle groups and rotate your workout routines giving one group recovery time while you’re working another group.

Putting Together Your Muscle Building Schedule:

You need to put together the times that you will dedicate to your muscle building routine. Keep in mind 15 minutes every other day is better than no minutes spent exercising at all, so do what you need to do to get started right away. It would be great if you could eventually get it up to 30 minutes 5 days a week.

When deciding what muscle groups to work with and when to work them, a routine working the following groups on each one of your scheduled muscle building days is:

Workout Day 1 – Back and Arm Muscles

Workout Day 2 – Chest and Triceps

Workout Day 3 – Shoulders and Abs

Workout Day 4 – Legs and Buttocks

Rotate back to “Workout Day 1 – Back and Arm Muscles” and start all over again.

Using an approach like this for your workout schedule for building muscle is effective for beginners because each separate routine does not take that long to do, it allows your muscles enough time to rebuild and recover and the best thing is that you can see and feel the results pretty quickly.

When Building Muscle it’s Important to Rest and Recover

It is very important to rest your muscles so they can rebuild because during your workout you will have stretched your muscles hard and when you relax to recover, they start to build and develop strength. Both men and women build strength but men have a tendency to build muscle mass larger and faster than women.

Planning Your Workout Schedule for Building Muscle Quickly

The discussion continues over the best time of day to plan your workout schedule for building muscle fast. Many fitness experts recommend doing your training first thing in the morning if possible. This is especially good if you have job that requires little movement because your morning workout will give your metabolism a boost throughout the whole day and allow your muscles to grow as your body rests and recovers.

Building Muscle Consistently Works Best

Going back to what we discussed earlier, if building muscle is your goal then you must create a schedule that is do-able for you so you can stick with it. Consistency is of the utmost importance because if you do not use and workout your muscles on a regular basis you’ll regress and the work that you put in already will have been mostly lost.

If you don’t use your muscles, you’re going to lose your muscles.

With that said, if you don’t have enough time to work out in the morning hours then pick a time that best suits your schedule. The main thing is that you train on a regular and consistent basis, rest to recover then keep after it.

So whether you choose 15 or 30 minutes a day, 15 to 30 minutes every other day or making the decision to workout only three days a week set your schedule and stick to it as close as you possibly can. Being consistent is the key.

If weight training is brand new to you then start with a beginner’s workout schedule for building muscle by lifting smaller light weights at first until they become so easy to do that you need to increase the weight in order to progress.

You’ll feel when the time is right to add additional weight to your routine. Gradual increases in your weight lifting are a great way to benefit from each workout session while reducing the possibility of injury – this is very, very important for beginners.

Setting up your muscle building schedule is half of the battle. The other half is learning the different exercises, how to do them correctly and sticking with your plan. Day by day you’ll notice small results that will develop into bigger results. As your routine gets easier, it’s time to step it up to adding in heavier weights and longer workout times as you can fit them in.

When you’re ready to get started building muscles, visit us at http://MyFitnessNut.com where we can help you learn exercises that cover all of your major muscle groups. If you will dedicate the time to begin building muscles by setting a schedule and agreeing to stick to it then we’ll provide you with three great muscle building training programs to help get you started.

It seems like there is real craze with building muscles right now. Everyone including men, women, young and old are starting to shape up and sculpt their bodies like never before.

We’re all aware that obesity has taken over lately but now there seems to be a tide-shift with a reversal going on in a positive direction. For the first time in many years the obesity rate of school children in the USA is dropping instead of growing.

With more and more people looking to build their muscles and strength this trend can certainly accelerate.

So what is makes building muscle suddenly so popular?

In this article we’ll discuss building muscles for:

Bodybuilding Competition
Looks and Confidence
Strength and Stamina
Gain or Lose Weight
Building Muscles for Women
Doing More and Being More

In general people have different reasons for getting into body and muscle building. One person might do it for competitive reasons, others for confidence issues, others to build strength and stamina, gain weight, lose weight and then some people just want to be able to do more and live a healthier life.

Building Muscles for Competition

Bodybuilding competition is one reason why people are interested in building large muscle mass. Building muscles for competition is a huge sport. You can find big rewards in competitive bodybuilding but competing on this level takes much dedication and effort. You’ll need to dedicate time, lots of time working out every day to build and maintain large muscle mass and shape.

Building Muscles to Compete is not Meant to be a Hobby

You will not naturally obtain a perfectly chiseled body with pumped up muscles overnight and if you are looking to make it to the top of the muscle building food chain, you’re going to have to invest tens of thousands of hours in workout time and the younger you get started as an adult body builder the better chance you’ll have at making it to the top.

Building Muscles for Confidence

If you are getting into bodybuilding because you’re overweight, too scrawny and thin or just not happy with the way your body looks, body and muscle building can help and the results can bee seen in a matter of weeks. When done properly, you’ll be muscle building in a matter of days and many people see noticeable improvements in just 4 to 6 weeks time.

Getting stronger, building muscle tone and depending on your situation, gaining or losing weight is a great confidence and self image booster. You just need to be sure that you don’t get carried away doing too much too fast. Set a rational schedule based on where you are starting from and you’ll begin to see improvements in quick order.

Building Muscles for Women

Body and muscle building for women isn’t as popular as it is for men but it is really a great way for women to build strength without being concerned about bulking up like a man would. There are many petite women who body build and can lift an extreme amount of weight. So don’t confuse building big muscles with raw strength and size.

Many women are coming to realize this and finding that even though they build muscle mass at a slower pace than a man would, they still get the luxury of building strength, stamina and their metabolism without the worry of looking like the Hulk’s masculine twin sister.

Speaking of building muscles to look masculine, younger males get into body and muscle building many times to impress the girls. They want to look fantastic and they want ripped muscles and they want them now! Their desire to look ripped, strong and desirable for a potential mate can become problematic.

This is the same problem competitive bodybuilders can get caught up in when they try to build muscles too fast and take shortcuts that they think or have been told will give them an edge.

Avoid Using Steroids and Growth Hormones when Building Muscle Mass

When the pressure is on to bulk up quickly, some body builders turn to using growth hormones and steroids to hasten muscle building. There are a couple of big problems with this. In the case of teenagers trying to bulk up quickly, they have to remember that their bodies are still in a growing mode and the use of hormones or steroids can have some bad side effects that can seriously mess up the rest of their life.

As far as competition body builders go, there’s really nothing to say to you here. You know what’s going on because you see it nearly every day in the world of sports and fitness; elimination from competition, health problems and stripped titles after years and years of hard work and full dedication of a big piece of your life.

It’s not worth it and cheating at building muscles for competition won’t make you feel very proud if you do happen win an event.

In the case of the young “want to impress” bodybuilder or the super Hulk competitive version, doing steroids and growth hormones is rarely a good idea.

Bodybuilding in its beginning was created to be a sport and when given it respect and patience it deserves it can be a rewarding way to stay fit and healthy for a lifetime.

If you’re into the competitive body and muscle building realm it can be a great way to travel and socialize with people all around the world from local events all the way up to the Olympics if you are so inclined.

If you’re looking at the field for a career there are huge opportunities for working in the health and fitness industry and if you’re into it to impress others and gain confidence then building muscle mass may be a great way for you to achieve it.

Whatever your reason for building muscle and getting into bodybuilding is, the benefits to your health, fitness level, confidence and ability to do more and be more is undisputed.

Grab a hold of these two muscle-building video programs and get started. The first one shows you how to build muscles using Dumbbells at http://myfitnessnut.com/dumbbell-exercises, and the second one is training on building muscles using Kettlebells at http://myfitnessnut.com/kettlebell-exercises . Both follow along video programs are free for the time being and both work well for the beginner and the fitness nuts alike.