Category: Bodybuilding Protein

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.


When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.


A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

Top 5 Ab Exercises for Beginners

Ab Exercises for Beginners

The abdominal muscles are some of the most important muscles in the body when it comes to posture and strength. Poor ab strength can lead to severe back problems, and can affect your ability to stand and sit for long periods of time.

Not to mention how a nice 6 pack boosts your self confidence and makes you look great no matter what you wear! Not all ab exercises will help you achieve the results you want. The best ab exercises will assist you in toning this problem area and making you look leaner without straining your muscles.

Stability Ball Exercises

One of the best ab exercises is the stability ball. Just to maintain balance on a stability ball the abdominals have to be engaged, this alone will increase muscle strength. In addition stability balls can modify traditional ab exercises.

Stomach crunches, sit ups and curls can all be done using a stability ball to make each move more intense and provide more effective results.

Floor Exercises

Some of the best ab exercises are still the old school ab exercises that put you down on the floor. Doing ab exercises this way requires the most effort and puts more physical strain on the body, so fewer repetitions are needed.

Traditional mat exercises should always be done on a padded mat to reduce the chances of injuring the back and to provide a comfortable stable surface.

Core Exercises

Core exercise such as Pilates, yoga and tai chi focus on building up and strengthening the muscles that support the spine. Since these muscles include the back and stomach muscles, core exercises are one of the best ab exercises around.

All three exercises focus on deep breathing techniques, and slowly working through a range of movements. The precision used in core exercises naturally target the stomach muscles without putting stress or strain on the entire body. With regular use core exercises can provide a flatter more toned stomach.

Ab Equipment

If you have trouble staying interested when doing ab exercises maybe purchasing one of the best ab exercise machines could invigorate your workout and keep you focused on meeting your goals. Most gyms carry top of the line exercise equipment that specifically targets the abs.

If you want to use ab exercise equipment at home plenty of products are available for purchase. Search online and consult with fitness professionals to get the best recommendations and ensure that you don’t waste your money.

Weight Training

Free weights are one of the best ab exercises because of its ability to increase muscle size, strength, balance and endurance. Curls are a popular exercise to complete using free weights. Injuries with free weights are common as they can slip from the hand.

To reduce your risk of injury try using water weights instead of heavy dumbbells and keep a firm grip on your weight at all times, and have a towel near by to keep your palms from getting to sweaty. It’s important that you use the right size weights for your fitness level. Using larger weights won’t make you use weight any faster it will just make an injury that much more possible.

Whatever abdominal exercises you use it’s important to follow certain guidelines. Vary up your abdominal routine, and try several different best ab exercises each time you work out to ensure the exercise is effective.

Start out each move with only five to fifteen repetitions and gradually increase as each move becomes easier. Only use specific ab exercise two to three times a week and remember to include aerobic exercises to achieve the best results

How to Gain Muscle Mass in 26 Days

what to eat to gain muscle mass

Gain Muscle Mass: People exercise for a number of reasons.  Some exercise for health while others workout to improve their physique.  Building muscle workouts are ideal if you want to have a toned body and look your best.

While muscle building will give you a fit and sexy body, it will also provide many health benefits.

Weightlifting to Gain Muscle Mass

If you want to bulk up you must include building muscle workouts in your exercise program.  Weightlifting is the best way to add muscle mass to your body.  Many experts believe that the best way to develop your muscles is by using free weights.

Although weight machines and body weight exercises can help you get bigger,  free weight exercises offer maximum muscle building results.

Building muscle workouts must be done with proper form to ensure that your muscles develop where you want them.  Using proper form when doing the exercise routines also prevents injury.

There are many different exercises targeting specific muscle groups.  You must find the correct exercises to workout each muscle group.  Building muscle workouts stimulate the muscle fibers and challenge them.

By overloading these muscles, they will be rebuilt and become bigger and stronger in the process.

Lift Heavier Weights

If you want to build bigger muscles you have to workout with heavy weights.  Overloading your muscles with heavier weights causes the muscle fibers to tear.  When the body repairs the muscles, they become stronger.

As you progress with your building muscle workout, you must increase the weights to stimulate your body to add more muscles.

Serious bodybuilders prefer free weights because they find it more challenging and more effective than weight machines.  When working out with free weights, the supporting muscle groups also get a lot of stress.  Your muscles get tired faster.

Bodybuilders find that they can lift “heavier” weights when using an exercise machine.  However, machines do not provide as much muscle gain as free weights.

For maximum muscle gain, you must lift weights that are considered “heavy”.  This means you can only do 8 to 12 repetitions before your muscles fail temporarily.  “Lighter” weights allow more than 15 reps before the muscles begin to fail.

Get Enough Sleep

Many people are surprised to find out that a building muscle workout is useless unless you get enough sleep.  Although it is not a part of your weight training program, sleep is vital if you are trying to build muscle mass.

You need at least eight hours of sleep every night.  While you sleep, your body builds proteins to repair the muscle tissues that tore during exercise.

A good night’s sleep also stimulates the release of human growth hormones that are necessary to build bigger muscles.

It’s important to get enough sleep to revitalize your body for the next building muscle workout.  Taking a quick nap during the day also helps.

Burn More Fat

A building muscle workout can also help you burn more calories and reduce body fat.  Muscles require more calories to maintain.  If you have more muscles in your body, your metabolism will increase and burn fat faster.

Your body will look leaner and better if you perform muscle-building workouts at least three times a week.

Bodybuilding Protein for Men

Proteins food

Protein is without a doubt the most essential part of your diet for building muscle. The idea is that working out tears muscles, and if you’re getting enough Bodybuilding Protein. hey’ll be built back up bigger and stronger. This is the basic process that lifting weights takes advantage.

If you don’t have enough protein in your normal diet, or if you over-train, the process doesn’t work effectively.  And you tear down more muscle than you’re able to repair. So your muscles get weaker and smaller. People who lead more or less sedentary lifestyles end to incur muscle loss of a pound, and that’s with normal diets. When you work out hard, you tear down muscle a lot more than normal and so not only need a little extra protein to avoid muscle mass loss like other people, but you need a lot extra.

Protein rich foods in your diet

Of course, the equation becomes a lot more complicated than this when you want to maximise gains from your workout rather than simply avoid muscle loss. But the idea is clear. You need to increase your protein intake. You can either do this through including more protein-rich foods in your diet. Or by taking protein supplements. In either case, there are a couple things you need to pay attention to.

Foods vary in terms of what proteins you have and also what amino acids you have. This is important because the more complete. The amino acid profile you’re taking in the better. As you need all of them for your body to produce things like Human Growth Hormone (HGH).

This is part of why many people choose to use supplements instead; it’s much easier to keep track of your amino acid intake and, along with getting enough protein, amino acid profiles are the most important thing to consider about protein. Whether you chose to get your extra protein from food or protein supplements is essentially up to you. But if you can it’s advisable to take supplements. So you can easily control for the amino acid profile and the amount of protein you’re consuming.

Greater protein synthesis

The other thing is that after you work out ends. Your body goes through something called an anabolism window for about an hour. Any protein absorbed during this time has greater protein synthesis and so is much more useful.

It may be possible to consume quicker-digested protein rich foods. like eggs after your workout and take advantage of this window but again supplementation makes it much easier by being in a liquid so that it’s much more quickly digested. What you need to remember is that regardless of how you get it, you’re going to need much more protein in your diet. if you’re lifting weights. On top of this, you want to try and get complete amino acid profiles for maximum benefit.

Also, while you can consume the extra protein any time of day for good results. You may also want to consider ingesting at least some of it immediately following your workout.