With that in mind, many people are concerned with how long it takes to start seeing muscle gains. This will vary from person to person, depending on how fast your metabolism is and how well you can support muscle on your frame. While you’re always building muscle, like I said, how long it takes to show will depend on several key factors. If you have a high bodyfat content, then it’ll take longer before you start to show muscle, whereas people with low bodyfat will appear to gain muscle more quickly.

Your diet will also play a role: if you eat a lot of food, then you’ll appear to gain muscle more quickly. Many people also don’t drink enough water when sedentary and will therefore appear to get bigger when hydrating for working out. This doesn’t mean you’ve gained muscle, it’s just water weight.

The general rule is that it takes about 8 weeks before you start seeing real results. Certain people can get them sooner, especially if you eat a ton of calories and work out hard. I was actually able to see good results in as little as 4 weeks, but I was using an anabolic diet and was eating about 6,000 calories a day when I started. Not to mention I had also worked out previously, so my muscles adapted more quickly than someone else’s would.

The 8 week thing comes into play because you can only be expected to gain between .5 and 1.5lbs of muscle each week. Your body can’t build it much more quickly than that, and this’ll actually slow down as you get bigger. After you’ve gained between 5 and 10 pounds, you’ll start to appear bigger. Any less than that and it can definitely be mistaken for posture or water weight. So the answer to the question of how long it taeks to build muscle is: about 8 weeks, depending on your bodytype and genetics. Some people will show results in 4 weeks, while others might take 12. You usually won’t see much of a visual change until you’ve gained a solid 5-10 pounds of muscle.

Article Source: http://www.articlesbase.com/fitness-articles/how-long-does-it-take-to-build-muscle-1430798.html

About the Author

If you want to gain weight even more quickly, then you should check out Vince DelMonte’s "No Nonsense Muscle Building." This is the best way for a beginner to gain weight as quickly as possible and I recommend it to everyone that has trouble gaining muscle.

Firstly, concentrate on the training with less reps and more weight. Training in the gym becomes a necessity as opposed to any bodyweight training from home. The fact is that the gym could provide better professional training equipments than all-in-one home gym. Taking advantage of the cutting edge professional gym equipments certainly provide better benefits for muscle training. In the gym you could find many types of bicep training equipments such as barebell bicep curl, cable double bicep machine, one arm hammer preacher curl, and one arm dumbbell preacher curl, just to name a few.

So how many sets of exercise is enough to build big female biceps?

Try 2 – 3 types of bicep exercises each with 3 sets of 6 – 8 reps. For example – one arm dumbbell preacher curl, barebell bicep curl and one arm concentration curl. If you are able to train more than 8 reps then it is time to add more weights to force muscle grow. While doing the curls always concentrate on the slow movements towards your head and do not jerk or move the elbows. The burn on the biceps can be easily felt that means the method is correct. Repetitions is not all the answers to building big muscles, concentration and the correct methods are two very important factors attribute to muscle growth without unnecessary injuries.

Secondly, in order for women to build huge female biceps or any other muscle groups, heavy protein supplementation is necessary. Some female bodybuilders go extra length to take hormone to boost muscle growth. However, do check with the doctors before taking any hormone for bodybuilding. There are lots of side effects from track records regarding hormone supplementation.

Women can’t produce testosterone like men to assist muscle growth but they can have big biceps. They are not trained differently than men but rather the efforts lies in the effective training and supplementation.

Article Source: http://www.articlesbase.com/fitness-articles/can-women-build-big-female-biceps-391638.html

About the Author

How to build muscle and burn
fat effectively. Please visit
http://buildmuscle-burnfat.blogspot.com to download the updated muscle
building ebooks written by professional bodybuilders.

You should not believe an ad that tells you that you can lose weight in a short amount of time. Especially if they tell you that you don’t have to exercise. You will not get results that way. Think about it, if any of these crazy diets worked, why does the obesity in America continue to rise? In this country alone, 65% of the population is overweight.

With all the scam diets out there today, a person will probably see at least three a day. You can see them on TV, in magazines, on the internet and even on the radio. When someone sees one of these ads and is eager to lose weight fast. These ads appeal to them. They wonder if the diet they see will work for them which leads to other questions. Some people will stop at nothing to make themselves loose weight. Everyone is looking for the fastest and easiest way to do so.

That is why these ad scams work so well. Of course you are going to want to know more about a diet that tells you that you can loose weight in less than 5 days or a weight loss plan that tells you you can eat whatever you want. That is definitely appealing to someone desperate. So the person will find out more and most likely do the diet or buy whatever they need to start it. It won’t be long before they will realize that the diet is not working for them. But this wont be the end, the person will more than likely just try a different scam off of an infomercial or someplace else. This can go on for years. Also, many of these diets are not even good for your body. If it was true that you could loose 10 pounds in a week then you are putting your heart at risk.

People need to realize that loosing weight isn’t easy. Nor can it be made easy with any special diet. To loose weight successfully you will have to change your routine and lifestyle. You must find an exercising program you can keep up with and most importantly you need to stick to it. You may think that trying to loose weight using an exercise program and strict eating habits will take a long time to achieve your goals. If that’s what you are thinking, stop and think about all the time, effort and money you put into trying to make those diet scams work.

Exercising to loose weight is dramatically effective over time. The diet scams you see everywhere are not effective. The next time you fall victim to being convinced that a certain diet you saw on TV will work, just remember it will not be effective and nine times out of ten you will not get the results exercising will give you.

Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com. Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via email at fitnessvip@gmail.com

Arnel Ricafranca’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

http://www.workoutseries.com

http://www.introtobodybuilding.com

http://www.howtogetbigger.com

Article Source: http://www.articlesbase.com/fitness-articles/six-pack-abs-expert-explains-diet-scams-166752.html

About the Author

Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous sites.

Arnel’s websites

http://www.iwantsixpackabs.com

http://www.womensworkoutguide.com

http://www.mensworkoutguide.com

To increase muscle mass and improve the shape of your but, you will no doubt be thinking that there is no other way for toning the glutes, than hitting the gym hard.

Well, let me tell you this – you really don’t have to do all butt exercises in a gym to get fantastic results! With the correct advice and the right technique, butt exercises can be performed really effectively in the privacy of your own home – you’ll still get the results you’re after!

My top three butt exercises for toning the glutes at home are:

1. Lunges

2. Squats

3. Plank alternate straight leg raise.

Lunges

This is a fantastic exercise for toning the glutes, especially the walking lunge. You could start with the simple lunge first, work up to alternate leg lunges and then progress on to the walking lunge (if you have room in your house). You could do this walking lunge whilst out walking or jogging, along the beach, hiking and make it even harder for more power to your butt, if you are going up an incline.

The walking lunge delivers more power to get back up from the lunge position, through the heel and into the butt.

Squats

Squats are really one of the most effective butt exercises. You can start without any added resistance and progress to using some light dumbbells if you wish.

Alternatively, if you are a member of a gym, try a barbell for even more weight. Again, more gym equipment to use for this exercise would be the Smith machine which is best used for safety when using heavier weights, and to control the movement with the weight being used.

Plank Alternate Straight Leg Raise

For toning the glutes with this exercise, you will firstly need to adopt the plank position, and then raise one leg at a time, alternately, with your heel pointing towards the ceiling. This again, is another of the most effective butt exercises and you will see good results fast.

To get the toned and firm butt of your dreams, you will need to do these butt exercises up to three times a week, combined with a healthy diet including lots of lean protein. Protein is vital for muscle growth.

To see a more detailed description of these exercises and to discover some more highly effective butt exercises to get a firm and toned butt, visit:
http://www.musclesforwomen.com/toning-the-glutes-with-the-best-buttocks-exercise

Whilst the author of this article is now a full-time internet marketer, she has over 25 years of working and training in the fitness and exercise industry, she is now putting that ‘hands on’ experience in this field of work to work for her in a different way – on the internet, writing articles to offer help and advice to others to achieve their fitness and physique goals.

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Having great grip strength can really come in handy for day to day stuff. You will be able to lift big and bulky objects with just one hand. Even some really big guys struggle with this kind of thing, not because they don’t have the power in their arms but because their grip strength fails them.

Another great advantage of big forearms and grip strength is climbing. If you have ever been climbing you will know how important grip strength is, to be able to hold yourself up on just one arm is quite a feat of strength!

So then, to build some big forearms you are going to need to incorporate some exercises that work on your grip strength. Let’s have a look at some:

Deadlifts – The king of grip strength exercises. Doing deadlifts you will be able to pull some serious weight and once you’ve stood up you have to hold onto this weight. This can easily be well over your own bodyweight, sometimes twice or even three times it! Think about the stress that is putting on your forearms. This is why deadlifts and so good for your grip. I advise you do them normally without any straps.

Farmers Walks – On paper these are easy; you pick up two big weights (preferably very heavy dumbbells) and walk around with them. This can work wonders for your grip as you it forces you to keep hold of them for a specific time or distance. You can improvise with these and use different heavy objects to carry around, perhaps very heavy bottles with handles or big tins of paint!

Pull Ups – Pull ups can work well for your grip strength but they are much more effective if you have access to a thicker bar. You see, with a thicker bar you are forced to hold on much tighter to prevent yourself from slipping, because of this it forces you to grip more and therefore work those forearms. You can also reverse the grip and do chin ups. Again, try to find a thicker bar to do these on so that you have to grip more.

Hand Grippers – These are great because you can take them with you and do them anywhere. You can pick them up from most fitness stores. They usually come in different resistances so you can start off with easy ones and work your way up to the harder ones. Try to do these every day for five or ten minutes while you’re sitting down and not doing anything else.

These are my favorite forearm exercises and if you can include this into your workouts then you will see a noticeable improvement in your forearm size and your grip strength.

Come and visit my best way to build muscle blog for lots more articles and guides on building the perfect physique!

Article Source: http://EzineArticles.com/?expert=Cyrus_Jackson
http://EzineArticles.com/?Building-Your-Forearms—The-Ultimate-Forearm-Workout&id=4384046

Many people believe that they can eat practically anything and still gain muscles, but this is not completely accurate. For example, if you don’t include enough protein in your diet, your result can be rather disappointing. Some of the foods that are good sources of protein are:

• Red meat: apart from protein, red meat is also rich in vitamin B and creatine, which can provide you with extra energy for your workouts.
• Eggs: not only do they contain protein, but also mineral and vitamins that benefit your entire body.
• Whey: this is the best source of protein you can find. It also contains high levels of amino acids that are very useful in bodybuilding. It’s very easy to find whey supplements on the market.
• Fish: fish and especially salmon, halibut, tuna, rainbow trout and sardines are very rich in omega-3 fatty acids that prevent the breakdown of muscle tissue and help you maintain and increase your muscle mass.

Apart from high protein foods, there are also a few more foods that can help you build big muscles. For example, broccoli is a superfood that is packed with antioxidants and fiber and is very low in calories. Sweet potatoes are also very good for building muscles. The reason why this happens is because sweet potatoes contain a lot of potassium, which can act as an antioxidant. Every time you exercise you create free radicals inside your body. Antioxidants will fight free radicals and help rebuild muscle tissue.

Keep in mind that getting the good food in your body is not enough. You should also keep the bad food out of your body. This means no junk food and no fried and fatty foods. What is more, it would be a good idea to replace white bread with whole wheat bread and also replace saturated with monounsaturated fats like olive oil.

There are many more building secrets that you still need to know. Many people simply don’t know what they are doing. By learning these secrets you can have your dream body in only a few months with the minimum effort and without wasting countless hours at the gym.

Next follow the # 1 Muscle Building Method to grow incredible muscles fast! Click Here to find out how!

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One major reason why people stop is because they have an extreme belief on magazines on body building that give them a completely different picture. Some of these materials on body building are inaccurate and hold a lot fallacy that confuses the body builders even more if they fail to have an in-depth overview. From time to time some of the magazines only change the photos of the body builders but the content still remains the same. Some of these muscle magazines merely are not meant to provide any education or knowledge on body building but they are purely for marketing strategies.

It is what marketers use to sell their products and convince the people on their effectiveness. The marketers have taken all space in these magazines and very little space has been left for any educational write up. People who are really in search of this information are left with no option, they fall victims in usage of products that do not help them and eventually they are discouraged from continuing. Therefore, there is no big reason for stopping body building based on lack of attaining the desired goals, it is important first to try one’s own work outs and dig deeper for experiential information.

The pictures too in these magazines demoralize the users when they compare themselves to them, in the pursuit of such huge muscles, the people get tired and exhausted in the waiting process of when the day will come for them to be like the role models. They even go further to search for the ways and means that the role models could have used to reach such stages, but to their surprise nothing seems to work out. This brings them to a point of desperation and criticism of body building, something that could have been avoided if it were not for these comparisons.

The solution to all these is very simple, it is important to try and work out what is best for an individual other than a group. Also, avoid temptations from every other source that mostly comes one’s way. Also keep in mind that not all information that one reads is true and therefore verifications on any practical issue is quite important before one gets into trouble for lack of consultation. Finally, know that, though there may be role models in body building, let one not follow what they do. Probably, one can use their figure as inspirations of continuing with exercises.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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Blast Fast
Circuit training is a great way to accelerate fat loss. You burn more fat with this type of routine because you are rapidly and intensely pushing weights around and moving exercise to exercise, which results in increased HGH levels and glycogen depletion. HGH (human growth hormone) is a hormone that burns fat and preserves muscle mass. Additionally, by increasing the intensity of your routine, you reduce glycogen levels and prime your body to burn more fat after the completion of your workout.

Increase Muscle Mass
As long as you lift equal or greater weights week after week, a circuit training routine is effective at maintaining or increasing muscle mass. This is the basis of progressive overload. You give your muscles no choice but to maintain their size or get bigger by ensuring they can progressively lift more weight.

Cardiovascular Benefit
Because of the intensity involved in a circuit training routine, your heart rate remains elevated for the entire 15-20 minute workout. This provides a nice cardiovascular benefit that can help keep your heart healthy.

How Many Exercises
Circuit training can encompass any number of exercises. You could have a simple 4 exercise circuit that you perform for multiple sets. My preference is for a wide variety of exercises that I just do once. Either way, a good number of exercises should focus on compound movements using free weights. I incorporate some isolation exercises to allow my larger muscles more time to recover.

My Circuit Training Workout Routine
What does my specific circuit training workout routine include? I do 10 reps of 20 different exercises using both a barbell and dumbbells. Some of these exercises include bench press, clean and press, squats, flies, shoulder raises, and curls. After these exercises, I work my abs by performing renegade rows and planks to allow time for my arms and legs to recover. I conclude with some body weight exercises such as dips, pull-ups, pushups, and inverted rows. If you have time, you could top this workout off with 10-20 minutes of HIIT (high intensity interval training).

The weightlifting portion of my routine takes 15 minutes, abs take 3 minutes, and body weight exercises take 2 minutes. All in all, that’s a 20 minute full body circuit training workout routine that will help you blast fat, increase muscle mass, and improve your cardiovascular health.

About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. These are Not Your Average Fitness Tips. Read more of Dave’s fitness tips for busy people and download a FREE copy of his Fitness in a Flash report to help get a lean, athletic look in no time.

http://www.notyouraveragefitnesstips.com

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Almost all of the bodybuilders out there want the same thing- massive and well-defined muscles.

This desire for the "perfect body" is what causes many people to jump headlong into their workouts. A lot of people want speedy results; they want to build a perfect body with a minimum amount of time or effort. People want to bulk up, but not add body fat at the same time.

Allow me to make it crystal clear….

When you are looking for quick results, it is impossible to add a large amount of muscle to your frame without adding on fat.

This is how your body works, and you’ll just have to accept it if you’re seriously looking to bulk up.

To promote protein synthesis that leads to muscle gains, you have to consume a surplus of calories.
Sadly enough, your body can’t put 100% of your calories surplus towards muscle growth. Trying to burn fat and gain muscle at the same time does not work because a certain amount of the excess calories will always add to your body fat.

When determining your basal metabolic rate, your muscle mass plays a huge part, making it easier to melt off body fat after you’ve built up your muscles. That’s why the smartest method is to start with a bulking phase and take it from there. Even though you can’t burn fat and get muscles in tandem, it will be much simpler to get rid of your body fat once you have put on significant muscle mass.

You should start off by concentrating on increasing muscle volume, then focus on losing body fat, if you are serious about making dramatic changes to your body in a short period of time – do not bother trying to get rid of fat and gain muscle at the same time.

If you think about what we’ve covered so far, your goal when going through a bulking phase is easy: go for as much muscle size as you can get while minimizing body fat gains. While bulking up, your focus should never be on trying to lose body weight but on gaining as little body fat as possible.

These are the 3 things you need to do to achieve your goal….

1) Stick to an accurate calorie surplus.

Remember it like this: "optimal nutrition" is real but "super nutrition" does not exist. Although you do need a caloric surplus to fuel increased muscle growth, if you just start shoving more food down your throat that has nothing to do with building up muscle tissue, you will simply gain more fat.

If you focus on getting only 15-20% more calories than what you would typically take in to keep yourself at your current weight, you will support muscle growth and not gain extra fat. There’s no need to go above that range in calorie consumption when you are trying to build up your muscles.

2) Pay attention to the actual food sources you’re eating.

When deciding what to eat, focus on natural and high fiber carbohydrates, unsaturated fats that are good for you, and lean, high quality proteins.

Be selective about what you eat-stick to lean protein options, avoid eating too many saturated fats, and maintain your insulin levels with slow-release carbohydrates.

As long as you stick to this diet, you don’t have to be worried about figuring out how to burn fat and get muscles at the same time because you are already limiting the amount of body fat that you’ll add on.

3) Throw in a moderate amount of cardio.

Longer duration cardio workouts have been known to cause muscle loss, so you should add only 10-20 minutes of high intensity/low duration to your routine.

Once you’ve achieved your personal muscle size, shift over into a fat loss cycle to focus on maintaining your muscle size while losing fat.

Trying to get muscles and burn fat at the same time never works, so just remember that although a gain in body fat is unavoidable when building muscle mass, it’s not impossible to minimize the fat gain.

Thank you

Danny

If your interested in this article, than look here for more information.

http://www.muscle-building-control.info

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Whey protein is process where milk turns into cheese. You can also find it in dairy products, eggs, soy protein & vegetables, but these doesn’t compare to the whey powder.

It’s been suggested that whey has a role as an antioxidant & immune method builder. The best way to take it is by powder form mixed with juice or milk, spread out during the day to keep a positive nitrogen balance.

Its also favorable in the supply of branched-chain amino acids (BCAA) which are important in the building & maintaining of muscles. Whey provides the building blocks to generate amino acids that the body uses to create muscle tissue, which is why bodybuilders favors it so. Lots of studies have shown that it consists of the perfect combo of amino acids to produce the optimal performance in the body.

Just remember that you need to figure how much protein you are getting from the food you eat & spread out the remaining whey protein balance throughout the day. Whey protein is a safe supplement to use but no more that 30 grams should be taken in a sitting, it can congest the liver.

The most serious bodybuilders takes up to 150 grams a day, but for active trainers it can be calculated by your weight & multiplying it by 1 or 1.5.

The safety of whey protein has been documented in numerous scientific studies, & there is a clear indication that if taken consistently & combined with regular exercise, it will result in a major muscle gain.

See how Max Muscle Growth can show you How to Gain Weight and Build Muscles without the use of drugs, supplements and training less than before.

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