Tag: Muscle Building

Beginner Workout at Home Without Equipment for Men

Beginner Workout

 Workout at Home Without Equipment: 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 energised.

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.

How To Get Big Muscles Fast! – Muscle Building Tips

How To Get Big Muscles Fast

Many people wish to achieve a more muscular physique for health and aesthetic purposes. Building muscles to a desirable size often takes a long-term commitment to eating right and training correctly.

With the right amount of dedication, almost anyone can increase the size of their muscles.

The following muscle building tips for building lean muscle:

Train Muscles to Failure

This means that muscles should be pushed to their maximum capacity.  A person working a certain muscle group should perform exercises to the point where it is nearly impossible to continue due to fatigue.

This typically involves performing four to eight sets of ten lifts per muscle group.  Some people may require more sets in order to thoroughly fatigue muscles.

Get Enough Rest

Believe it or not, muscle growth occurs when muscles are at rest.  Muscles need time to recover in order to develop properly.  Over training muscles can prove to be counterproductive.

Muscle groups should be alternated each day so that each muscle group has a full day in between to rest and recover.

Getting at least eight hours of sleep each night is also recommended so that all muscles are getting enough rest.

Follow the Proper Nutrition for Muscle Building

Sufficient nutrition is one of the most important aspects of building muscles.  A diet high in calories and carbohydrates should be consumed in order to facilitate muscle growth. Calories should come from healthy sources and not from junk foods which contain empty calories.

Eat More Frequently

Six smaller meals should be consumed throughout the day so that the muscles are receiving a steady supply of nutrition. If the body becomes hungry, it will often deplete muscle tissue in order to suffice for the lack of nutrition. Consuming meal replacement supplements is often a great way to stay on top of nutritional needs throughout the day.

Limit Cardio Workouts

Doing too much cardio can actually reverse the muscle building process.  Burning off too many calories at a given time could also result in muscle loss. Some experts believe that cardio should be completely eliminated if people are trying to gain muscleFor those who wish to continue some form of cardio during the muscle building process, it is usually advisable to perform no more than two to three sessions per week at duration of approximately thirty minutes.

Be Patient

A muscular physique is not achieved overnight.  Most of the top bodybuilders in the world have spent years training in order to develop their seemingly perfect bodies. It takes long periods of dedication before muscle growth is noticeable. Following these muscle building tips can enable anyone to build muscle and achieve their fitness goals. Although the process may seem difficult in the beginning stages, a person who makes a commitment will find that the routine gradually becomes easier over time.