R.I.P.P.E.D Weight Training Blog

The calendar is just about to roll us over into a new year.  You spent the majority of 2008 telling yourself that a workout program was definitely in your future.  Now unless you can get real active in the next couple of days that is not going to happen.  So unless you want to spend 2009 “getting ready to get into shape” design your program NOW!  And while this may be a bit disappointing your path to physical fitness does not begin at the squat rack in your health club.

Just as you would when launching a business your physical fitness program needs to start with a plan. If you do not lay out your goals you will bounce around like a super ball and be nowhere at the end of next year!  A good place to start is with a nutrition plan.  Remember the common building blocks to proper nutrition are fats, carbohydrates and proteins.  You can spend hours and hours searching for the correct percentage mixture of each of these in your diet so be ready for research pertaining to <i>your</i> needs.

Of utmost importance in weight lifting is to feed the muscles.  You should plan to eat at lease 5-6 meals per day spaced out no more than three or fours hours apart.  And you should remember that you should never exercise on an empty stomach.  This means that you should always have plenty of food (and plenty of the RIGHT food) available at all times.  So the first task in your plan would be to clean out your food supplies.  Empty the refrigerator and the pantry.  If you are going to engage in weight training to find the new you then it should start with your caloric intake. 

Items to get rid of are numerous but we can list a few here and you will get the idea of what to dump:

*High Fat Processed Meat…sausage, pepperoni and bacon are all fantastic foods when they hit the frying pan.  The big however is what they are when they hit your digestive system.  These foods are full of fat and it is not the type we need to build our bodies properly.  Protein is also an ingredient in these processed meats but it comes with a price and that price is SODIUM.  We do not want to have a cardiac arrest or retain every glass of water we drink so get rid of these foods.

*Frozen desserts and ice cream…high fructose corn syrup is a culprit present in many of our purchased food stuffs and mint chocolate chip or rocky road are two of it’s favorite hiding places.  Sugar will be your enemy as a weight lifter and cutting out the ice cream will help you delete it from your menus.

*Packaged foods…now that we have brought high fructose corn syrup into this conversation we can talk about packaged foods.  Probably 75% of the packaged foods you see on supermarket shelves contain corn syrup.  Now corn is a great vegetable when freshly yanked from the stalk, but when processed into corn syrup and shoveled into the majority of our foodstuffs then it loses its respectability.

This small list of foods is just an example of what you need to dump from your food stores before engaging in a weight loss or muscle building regime in the coming year.  A habit you should form when building a nutrition plan for weight training is to read ingredient labels on food packages.  If there are a five or more ingredients in a product that you cannot pronounce then “back slowly away from the package”!  This is not the food that you want to stuff into your new 2009 body.

Gordon Chandler
http://www.articlesbase.com/muscle-building-articles/your-weight-training-successes-start-in-your-refrigerator-704127.html

If your goal is to get ripped abs, then you have to know what to do. Just going to the gym and doing sit-ups and crunches is not enough, no matter how hard you try. You do not have to do a 1000 sit-ups a day or spend hours in the gym to get ripped abs.

A lot of people don´t know that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. The ab muscles are involved in every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.

Another big factor is of course body fat. If your body fat level is high, then nobody will see your abs. If you want your abs to see the light of day, then you need approach single digits, or close to it. You can get rid of fat by burning calories.

Weight training is a great way to speed up your metabolic rate, which in turn will burn calories. You burn more calories with squats and deadlifts, simple becuase more muscle is in work. If you do bicep curls, then much less muscle mass is working.

How should my ripped abs workout look like?

That is a good question, finally someone asked it. Like I pointed out earlier the more muscle is workig the more calories you burn. Create a weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press. That way you will work your body much better. Correct training with a proper diet will burn body fat and if you are doing everything the way you are suppose to, then you end up with really ripped abs.

Rando Meresmaa
http://www.articlesbase.com/muscle-building-articles/ripped-abs-workout-how-to-get-really-ripped-abs-732027.html

Beginning a muscle building program can be a little confusing, since there’s so much information out there. There are so many opinions floating around and most of them come from people who are not even qualified to give you advice.

So if you’re just starting out yourself, you really want to take the time to learn how to weight train and work out correctly. If not, you’ll have to “undo” alot of stuff you’ve done. So, no matter what you do, learn correctly the first time.

I feel that one of the main factors people don’t stick with their muscle building routine is a lack of guidance in the beginning. They have no idea where to begin, so they get discouraged before they give themselves a chance to see results.

You need to have some basic understandings about how to work out and build muscle in general. This will make your time in the gym more productive and enjoyable.

In order to build muscle and lose fat, you need a combination of weight training, nutritional planning, and cardio.

Let’s take a look at the role each of these plays in your physique development.

Weight Training

Weight training is the stimulus for building muscle. By overloading the muscle with resistance, you send a signal to your muscle to get bigger and stronger to handle the load that’s been placed on it.

When you lift a heavier weight, over time, your body adapts to this by increasing the amount of muscle mass you have.

But weight training is only the first step you need to complete to maximize your results.

Proper nutrition

Good nutrition is extremely important when getting started on a workout program. You can have the most intense muscle building workouts you’ve ever had, but if you don’t have good nutrition, you’ll only see a fraction of the results.

You need to supply your body with the fuel it needs to respond and grow from weight training. You need protein and carbs in order to refuel your muscles after training. You also need quality, healthy fats for cell regeneration and organ protection.

Cardio

Cardio is important for getting lean as well as for your overall health. Cardio helps in reducing body fat because it helps you expend more calories than you consume.

Your body burns excess fat to be used as energy throughout the day. So, by eating clean and doing cardio, you create a calorie shortage in which fat is burned.

Start your muscle building program by working out 3 days per week and training each muscle group 1 time per week. It isn’t a good idea to start a weight training program by going to the gym 7 days a week. This can lead to overtraining and stopping all your chances of building muscle.

Use higher reps and lighter weights so you get accustomed to the exercises and the weight you should be using. Start slow and build a strong foundation here.

If you’re doing the exercises wrong, you’re going to have to change a lot later on, so start with light weight and learn how to do each exercise correctly. You can always add more weight later.

There’s no need to kill yourself in the gym right now, you’ll have plenty of time to increase the weight and intensity as you continue.

Before you perform your first exercises, you need to warm up by doing 3 or 4 warm ups where you use a heavier weight but don’t tire the muscle. Once you feel ready, do 2 heavy sets with as much weight as you can comfortably handle for 8 to 10 reps.

Again, you want to start your program with lighter weights, so you can learn the form. From here, you can increase the weight over time.

Only train 2 muscle groups each time, doing 2 to 3 exercises for each muscle group. Your total time spent on your muscle building program each workout should be under 1 hour. Don’t think that more time spent is better. It’s the quality of the time that matters.

This is how you want to set up your muscle building program to start. From here, your main goal is to get stronger on each exercise. Increase the amount of weight and intensity you use and you’ll soon start building more muscle than you ever thought possible.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/how-to-start-a-muscle-building-program-11039.html

Skinny guys gain muscle if they know their body type and know how it can inhibit muscle growth. Skinny guys gain muscle if they have a plan and a change of lifestyle to gain the muscular ripped body they want. Skinny guys DO NOT gain muscle if they read bodybuilding magazines and follow the advice of other guys who do not have a skinny body type because things are different for you because of your high metabolism.

Let me explain.

Genetically you have a metabolism that burns through energy created by food so fast that is powers the body and mind just fine but leaves nothing left that will be stored as fat cells; this is why you are so skinny. It also means that the same process leaves nothing left to feed, repair and grow your muscles and that is why regular bodybuilding information is bad for you because it rarely take this into account.

So what information do you need so skinny guys gain muscle?

Firstly you know how your body works in regards to metabolism so now you need to work around it. You can do this by eating more and putting more calories in your body because if you have more calories that it is used to your metabolism can not burn it fast enough so there will be leftovers that if you do not exercise will become fat but if you hit the gym and lift weights will be diverted to the muscles in need to increase that muscle mass and make you stronger and better looking.

You also need to know how to work out because less extreme body types gain muscle even if they work out badly but you need to do it the right way every time to pack on the pounds. This involves shorter, high intensity, high weight, low reps, total body workouts to stress the muscles all over to a high degree which promotes growth not just muscle tone which you are naturally good at.

This can get you started on your quest for a better body but for all the information on how skinny guys gain muscle from a former skinny guy who knows every secret including diet, exercise and the poorly understood requirement for good rest click below.

http://Skinny-Muscles.1001-solutions.info

James Mclain
http://www.articlesbase.com/bodybuilding-articles/skinny-guys-gain-muscle-poorly-without-this-information-748422.html

The vacuum works the abs and core muscles by lowering the back and tensing involuntary muscles of the stomach. Learn to build ripped abs with the vacuum technique from a fitness instructor in this free fitness video.

Expert: Ben Jurand
Bio: Ben Jurand is a fitness enthusiast and practitioner of abdominal alignment and core muscle exercises.
Filmmaker: Nili Nathan

Duration : 0:1:5

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There are thousands of products, newsletters, and books out there that promise to show you the secret of how to “gain muscle fast” and they ALL want your money but I’ll give you the secret for free - lift weights and eat right! Gaining mass, is really simple but it takes a LOT of work. Later I will tell you about how to eat right and lifting weights but first, lets talk about expectations. So remember that to gain muscle requires TWO things. One, you have to lift weights consistently, with intensity and focus. Two, you have to eat 6 small meals each with a good dose of protein.
copyright 2006-2009 scoobysworkshop.com LLC

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body building - arnold schwarzenegger - biceps training

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GSP shows his weight training

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This video is from ShapeFit.com’s weight training workouts video series. The video provides different exercises to target specific muscle groups so you can gain lean muscle mass and increase strength levels.

Duration : 0:2:15

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Technorati Tags: big, bigger, body, bodybuilding, building, chest, exercises, muscles, pecs, pectoralis, routines, strength, training, weight, workouts

“abs”

http://www.badassabs.com

“ABS”, American Bureau of Shipping Ship Classification SocietyThe American Bureau of Shipping (ABS) is a leading ship classification society. The primary
“abs”

Duration : 0:3:55

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