Weight Training Routines, How to get a Solid Chest

By Ricardo d Argence

Building muscle for a solid chest is surrounded by several delusions and wrong ideas. Working out any area of the body takes discipline. In this case, disciplined targeting of the pectorals is necessary to get that lovely chiseled look. Bench presses are believed by most to be the best way to achieve these goals. To get a refined look, its important to try additional exercises besides this one, although it does work the pectoral.

There a few simple weight lifting exercises that will help build a well-defined chest.

High Cable crossover will work the difficult to reach inner Pecs. Low Cable crossovers, is another inner pec exercise, the key is the correct amount of tension.

Bench press-Wide grip, your wide spaced handling will work the lower pectoral. Bench press-Close grip, this will work the inner Pecs quite well, however the movement will also work triceps and upper chest.

Finish with: Dumbbell Flyers works the inner pectoral muscles but you really have to squeeze them together. Alternate this on incline, decline, and flat bench. Dips, depending on elbow position, you can work either the inner or the outer Pecs.

These exercises will benefit the chest muscles, and decrease your chances of hitting a plateau, by mixing things up a bit. It is also important for you to understand and appreciate that rest and nutrition are equally important.

When you are building muscle, nutrition is as important as weight lifting. When you lift weights, you are actually tearing muscle tissue. To repair the muscle and thereby make it larger your body requires protein and complex carbohydrates. It is also a good idea to increase your vitamin and mineral intake.

Water is also important for any workout routine. The human body needs water to provide nutrients to the cells, process waste, and keep the internal body temperature regulated. Along with all of these, water acts as a cushion for the joints and offers protection for the important internal organs. It is important to increase your daily fluid intake, as intensive workouts can easily deplete vital fluid levels.

Equally important to a good bodybuilding is getting the correct amount of rest. Some product marketers have pushed the idea that sleep is detrimental to muscle building, claiming that a catabolic happening can occur while sleeping. This is where the muscle wastes away, however, this is a false claim by marketers wanting to sell their product. Not only is this an outright lie, it can lead to serious repercussions both mentally and physically.

Sleep is your body's way of regenerating and healing itself, without sleep your muscles will not heal properly and all your work will have been for nothing. Not to mention the fact that you will be fatigued and enable to complete future training sessions.

You will be able to create muscle tissue swiftly and obtain the firm chest you've constantly desired by bringing each of the preceding elements together. To make the most of your body building workouts, make sure to eat healthy, switch up your routine and provide your body with plenty of quality sleep. - 17268

About the Author:

We have for you a lot of free weight lifting programs, articles and routines. Find a lot of information about the bodybuilding and supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat. web hosting

How To Lower Cholesterol And Triglycerides

By Adrian Fletcher

Anyone who carries excess weight and has a raised level of cholesterol, will in all probability have an increased level of triglycerides at the same time. The association between cholesterol and triglycerides typically results from the foods that are being eaten and the way you choose to live your life.


The body stores fat from food that is eaten but not being used for energy immediately as triglycerides. Our food and lifestyle are directly related to our cholesterol and triglyceride levels. So we can control cholesterol and triglyceride by changing our food habits and lifestyle. This is often the first place to start if you have high levels of cholesterol and triglycerides.


Much information is available regarding the various types of foods that you could consume for maintaining optimum levels of cholesterol and triglycerides. Your first task should be to gather as much as information as you possibly can about the food that you consume which pose challenges for maintaining acceptable cholesterol levels.


Its a good idea to develop a suitable diet plan for improving your cholesterol levels and reducing the chances for development of heart disease. It is important to know about the foods that can assist your physical health and avoid problematic ones that contain excess fat and other unhealthy food choices.


A lot of people don't know about the types of foods that can make their cholesterol levels higher. When you are educated about the types of foods that can cause trouble you can substitute these foods with more wholesome alternatives. You should seek out foods that you like to take the place of foods that are bad for you. It won't be long before you learn to eat and enjoy healthy foods more than unhealthy foods. The reason is that you will feel so much better when you are eating this way. In most cases you don't have to stop eating your favorite meals, simply substitute certain ingredients for others.


If you want your cholesterol and triglycerides levels to be reduced, thirty minutes of exercise for five days a week is a proven way that would help in this situation. Exercise can make you feel physically better, as you will feel energized and rejuvenated. If you feel consistently stressed out, you may find that by simply walking for thirty minutes, in addition to the regular time you spend in walking can be very helpful. Exercise is amazing restorative and relaxing.


Dieting and exercising are just two of the methods that you can use to reduce your cholesterol and triglyceride levels. Certainly, your physician can give you a prescription medicine that will decrease the level of your cholesterol. But, if you take control of your own health and well being by watching what you eat, this is the best thing you can do to be on the road to a healthier and happier life. It is actually very simple to make these changes and you will reap the benefits with improved health as you grow older. - 17268

About the Author:

Learn more about about high cholesterol including the symptoms of high cholesterol .

Five Easy Tips to Build Muscle Up Quickly

By Jared Conley

If your goal is to get twice as good at something, what would be the best way to approach it? I can think of two primary approaches. The approach you select will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or performing 100 activities 1 percent better. I think that most people gravitate towards the former approach, but the second is much easier to implement.

Taken a step further, to make each of these 1 percent building blocks more effective, you could also focus on things that occur outside of your workouts. So you focus on changing your habits and making fractional improvements in many areas that will stack on top of one another to give you huge benefits.

So here are five easy lifestyle changes you can make to help you build muscle up.

1) Replace Traditional Cardio with Interval Training

Traditional aerobic exercise has a negative impact on muscle gaining because it burns branched chain amino acids (BCAA) and glycogen. Rather, focus on interval training for fat burning, for example a 400-meter sprint followed by a 400-meter recovery jog, repeated 3 more times.

2) Increase Total Time Under Load (TTL)

Instead of concentrating on the quantity of repetitions, focus on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is a simple way to overload muscles and promote muscle weight gain.

3) Increase your Sodium Intake

Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your overall health and your muscular health. Essential fatty acids make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.

4) Recovery

Your body will only build muscle up by repairing it in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels put on them. If you don't allow your muscles time to recover, they can never rebuild.

5) Try Something New

If you haven't yet read the Cheat to Lose Diet, you should. It's a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat when a hormone is present in your body, and that hormone appears as a direct result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You'll enjoy the cheat day and burn more fat to boot. - 17268

About the Author:

Jared is a time-strapped professional who is always on the lookout for techniques to get better results in less time. Over the years, he has used most of the popular build muscle up products available on the market. His objective product reviews and informative content are freely available to anyone looking to achieve muscle weight gain and strengthen their bodies.

Ginseng Root Extract.

By Zul Rahman

Until today ginseng still carry the healing and mystical ability as most people believed. The ancient Chinese considered that a plant that look similar to human body parts would have a healing effect on that body part. Indeed if the plant appear like a hand, then it would have the ability to heal the hands. Since Ginseng looks like the whole physical structure then it is believed that it can bring balance and well being to the whole body.

Ginseng has complex carbohydrates, it is an anti inflammatory, an anti oxidant, and has anti cancer elements. It is also known for producing energy. Thats why most of the energy drinks contain ginseng. The Chinese are the one that identified this benefits.

Americans utilized ginseng to treat mental clarity and stress. Ginseng has always been associated with its power to tone up physical as well as mental therefore maintaining good body balance.

The Asians have discovered that Ginseng facilitates mental betterments, eradicates anemia and helps prevent diabetes, neurosis, coughs, asthma, and T.B. Likewise they believed that it is beneficial to the well being of liver and can significantly cut the effects of hangover.

There are a lot of research done on Ginseng compared to other herbal supplements. One of the concern that people have nowadays is that they don't get the genuine Ginseng anymore because of the chemically factory processed..

The only way to be certain that you get the authentic Ginseng is to buy the Ginseng root. Regardless of all the research and studies conducted on Ginseng, it is still yet to be certified by the FDA.

Be warned that if you suffer from high blood pressure, heart disease, diabetes, clotting and bleeding disorder, do not use Ginseng unless with the approval of your health care professional or doctors.

Ginseng served both as medicinal herbs as well as goodies in cooking. This is pretty common in Asian cooking particularly in Korean and Chinese dishes. Ginseng are also put in tea for curing and pleasure purposes.

It is commonly chopped, mashed and added into boiling soups. Sometimes it is also added to stir fry dishes and during the cooking of steam rice. Normally Ginseng is used together with the preparation of chicken and mushroom dishes.

Apart from regular cooking, Ginseng is also used in the preparation of dessert, salads and even jellies. Usually people who love cooking with Ginseng are the vegetarians. Today as more and more people learn about the benefits of Ginseng. it is becoming more of a household kitchen ingredients. - 17268

About the Author:

Before you buy Ginseng or want to know the power of Ginseng read our article on Ginseng Supplements also visit us at herbal alternatives medicine for a whole lot of information on herbal supplements and natural remedy stuffs

The 9 Research Proven Fish Oil Health Benefits

By Michael Byrd

Day to day, there are fresh discoveries on fish oil benefits. It is now confirmed that fish oil can magnificently convert your health status from ordinary to extraordinary!

It may appear to be a hard job, but have faith that fish oil can perform the task.

The omega 3 DHA and EPA acquired from fish oil is described as the "Miracle of the 21st century". There are a lot of researches which will verify that supreme quality pure supplements offer all excellent fish oil health benefits that is good for a lifetime.

So we better get the ball rolling before we miss on the other benefits.

Nine Main Fish Oil Health Benefits

1. Superior Intelligence and Brain Performance ? Omega 3 fish oil has been established as good for memory, recall, reasoning and focus. It even prevents Alzheimer's and problems with senility. Pregnant and lactating moms can also do influence their baby's intelligence by taking supplements of fish oil.

2. Lesser Pain During an Inflammation - Omega 3 fatty acids helps in managing the inflammatory response of the body and may also stop and alleviate arthritis, prostatitis, cystitis or other conditions that are inflammatory in nature. It also minimizes pain during injuries.

3. Improved Condition With Less Depression ? Fish oil does not only give you a smarter brain. Several studies also show that omega 3 fatty acids ease mental distress. This can also involve bipolar, depression and schizophrenia.

4. Controls Blood Pressure ? Omega 3 oils has been proven to work wonders within the cardiovascular system. It can work wonders for the heart, arteries and veins, while it also lovers blood pressure.

5. Lowered Cholesterol and Triglycerides ? Your cholesterol levels, LDLs and triglycerides will also be lowered. Consequently, good HDLs will also increase. This helps add years to your life.

6. Prevention of Heart Attack and Stroke ? A blood clot originates as a plaque that breaks loose from the arterial walls. It may travel to the brain and cause a stroke. It can also possibly block the arteries and lead to a heart attack. Fish oil is capable of breaking blood clots before it can bring any damage.

7. Fewer ADD, ADHD and Dyslexia ? Research for alternative treatments of ADHD reveal that children (and even adults) that have ADD or ADHD show improvement with omega 3. In fact, those who have dyslexia, dyspraxia and compulsive disorders had an improved life.

8. Protection from Cancer- Omega 3 shows that it can prevent breast, colon, lung and prostate cancer. Research show that this is one in three ways ? control the change of normal cells to cancer cells, stops tumor growth, and kills cancer cells.

9. Youthful Skin and Healthy Hair

Now that you are informed of the benefits of fish oil, it's about time that you add omega 3 fish and pure fish oil supplements at once ? remember that!

Copyright by Michael Byrd. All Rights Reserved. - 17268

About the Author:

When it comes to fish oil, getting the right information can be a daunting task. That's why we put together this

Kettleballs: Build Muscle and Improve Range of Motion

By Jared Conley

While kettleballs have been around for over 100 years in countries such as Russia, their use was not common until recently. In America, kettleball training is just exploding, thanks to some very unique benefits that you can achieve with kettleballs. For anyone looking for muscle weight gain, kettleballs make a compelling entry in your workout routine.

Kettleballs look like small bowling balls with thick, large handles. They come in many weights from around 4 pounds to 70 pounds, but the heavier weights aren't used often, because kettleball training is more focused on conditioning, explosive strength, and movement, instead of sheer strength.

The incredible aspect of kettleball training is their versatility. In one short session you can achieve many different goals. Some of the numerous benefits you'll obtain from kettleball workouts include:

* Strength increases

* Explosive power improvements

* Improvement in your conditioning level

* Improved flexibility and range of motion in your muscles and joints

* Anaerobic conditioning gains

* Core strength increases

* Balance and stabilization improvements

* And I've saved the best for last: kettleball training will boost your metabolic rate for after a workout is over, making them ideal candidates to help you build muscle up and shed fat.

Kettleballs do have drawbacks, however, but they can be overcome. The drawback cited most frequently is that kettleballs only work for core and upper body conditioning, and not your lower body. To make up for this you'll need to pair your kettleball routine with a solid lower body session, or perhaps even a quick high intensity interval training (HIIT) workout.

Keep in mind that ketteballs will work best in interval-based workouts, so traditional body building workouts aren't the best fit. However, if your goal is to build muscle up and you stay abreast of advances in fitness science, you're probably aware already that traditional strength training exercises aren't the most appropriate option.

With the many benefits that kettleballs offer, they should be added to your workout workout, provided that your workout already emphasizes recent discoveries in exercise science and is a good fit for your goals and body type. - 17268

About the Author:

Jared is a fitness enthusiast who is always on the lookout for techniques to get better results in less time. Over the years, he has reviewed most of the popular build muscle up products available on the market. His objective product reviews and informative content are freely available to anyone looking to exercise, build muscle and strengthen their bodies.