Lose Weight and Build Muscles -Supplements For Burning Fat & Gaining Lean Muscle

There is a belief that if you build lean muscle, you burn fat faster. This is true. Proper diet and workout go hand-in-hand if you want to lose weight and build leaner and toner muscles. To facilitate faster burning of fat and building of muscles, supplements can also help you achieve these goals. Warning: These supplements are not meant to be taken together. It is logical that before you try gaining lean muscle, you have to burn the flab first.

Here are some common supplements for burning fat:

1. Green Tea Extract is a known fat burner which contain EGCG and antioxidants. It is said that it is best used during intense workout because it speeds up metabolism and burn unwanted flab during these activities.

2. Fat Blockers are also very common and popular. They do exactly as the name implies, that is, to prevent fat from being absorbed by the body. They can also bring down the cholesterol level.

3. Carbohydrate blockers are very useful especially for people who eat a lot of carbs. They prevent these carbs from being converted into sugar in our body.

4. To build lean muscles, the most popular are whey protein and protein shakes. In order to build a lean and toned body frame, a low carbohydrate-high protein diet is recommended. Moreover, for body builders, protein shakes are popular because they are very convenient and easy to digest. There are also a number of different brands in the market to suit different tastes and needs.

5. Creatine is another supplement that is very popular in the market for serious bodybuilders. The good news is that it does both jobs: burn flab and create added bulk. There is a downside to this though; it increases testosterone level so women might as well not take it.

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5 Strength Training Workouts - Build Muscle Fast With These Strength Training Workouts

There are several factors which determine how fast you will build muscle. One factor is proper strength training. You will only be able to build muscle if you have an effective strength training workout. One which truly puts your muscles to their limits.

The other factor is a proper meal plan. If you want to get ripped, bulk up, or just build some muscle, you are going to need a good meal plan. A meal meal with a good amount of protein, carbs, fats. Below are 5 killer strength training workouts, which will help you build muscle fast.

1) 1 Arm Dumbbell Rom - In order to perform this exercises, get a dumbbell and a bench. With one hand hold the dumbbell and place your other hand on the bench for support. To start, the dumbbell should be hanging, using your shoulder bring the dumbbell up to your chest. Then slowly lower the dumbbell to the starting position. Be sure to keep your elbow tight to your side. Perform for 3 sets of 10-12 reps each.



2) Push Aways - With resistance bands wrapped around a pole and your back to the pole, grab the resistance bands from behind your head. With resistance band handles in each hand, walk a few steps out to where the bands have tension. Then in a staggered stance, bring your arms forward until your elbows are straight, then slowly bring them back to behind your head. Perform for 3 sets of 10-12 reps each.

3) Pull Ups - I'm sure you have heard and know what a pull up is, but if you do not here is what to do. Find a horizontal bar and wrap your fingers around it. Then pull yourself up. To do this the most effective way, pull up in 1 second and let your self down in 2 seconds. Perform this for 3 sets of 10 - 12 reps each. Do not touch the ground during a set.

4) Dumbbell Press - To perform this exercise, grab two dumbbells of the same weight and lay down on a bench. With a dumbbell in each hand raise them up till your elbows are straight, then lower them slowly. To this for 3 sets of 10-12 each.

5) Squats with a dumbbell Twist - To perform this exercise, grab two dumbbells of same weight. Stand straight and with the dumbbells at your shoulder. Your arm elbow should make a 90 degree angle. Lower your body downward as far as you can without hurting yourself or losing balance. Then using your leg muscle, drive your your body back up. Once you stand up, raise the dumbbells straight upward and then bring them back down to the starting position slowly. Repeat for 3 sets of 10-12 reps each.

This are very easy, yet effective strength training workouts. However, your body reaches a plateau when you repeat the same exercises over and over again. They simply because ineffective. It is best to have a wide variety of exercises to perform, along with a high protein, healthy diet.

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Home Fitness Program Tips - How to Get Ripped With a Home Exercise Program

An effective home fitness program consists of a nutritious diet, stretching, cardiovascular exercises and strength building exercises. You will not get a full body fitness package unless you make time for each and every one of these areas.

Starting with nutrition, your home fitness program will need to remove fatty, fried, and sugary foods from your diet. Your diet should follow the United States Department of Agriculture's food pyramid and should include low calorie grains, fruits and vegetables, low fat dairy products, and low fat meats.

Fast food value meals should be entirely removed from your diet since most value menus have little to no nutritional value. In case you need to eat at a fast food establishment, stick with a grilled chicken salad with low-fat dressing and a bottled water. Some places even have apple slices or some other kind of healthy substitute for fries.



Stretching should be completed every day, but this seems to be an area many people skip. Stretching helps prevent your body from injuries, so it's important to develop a routine. When you wake up in the morning, a few stretches can get your body ready for the day. You'll also want to do some pre-workout stretches to loosen your target muscles. Next, you'll want to stretch after your work out when your muscles are warmed up and can get the deepest stretch.

Getting 30 minutes of cardio per day is easy because there are activities you can do that will not seem like a workout. For instance, you can jump rope, take a bike ride or go swimming, which are all recreational activities as well as great for burning fat. If you prefer to stay indoors, ellipticals and treadmills are the most commonly used cardio equipment used in gyms and homes.

Finally, your home fitness program needs strength building exercises to tone the muscles and give your body a healthy appearance. A few basic strength building exercises are push-ups, bicep curls (with dumbbells), crunches, sit-ups, lunges and squats. Dumbbells can be added into most exercises for increased intensity. Breaking each workout into four sets of twelve makes them easier to accomplish since you have a small break between sets.

Now that you have the steps for a home fitness program, it's time to write out your goals and keep to your new program. Keep up the good work and you'll have results in no time at all.

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Best Cardio Exercises to Lose Belly Fat

If you want to get flat and sexy abs the only way is to shed off the excess fat that's covering the muscles beneath. It doesn't really matter how strong your abdomen is, as long as it's covered by fat, it will never show.

We all know that one of the best ways to burn stomach fat is to engage in rigorous cardivascular exercises. So, what are the best cardio exercises to lose belly fat?

In this article, I want to share some thoughts on how you can actually create a cardio workout without doing traditional cardio.

For instance, you can achieve a massive cardiovascular stimulation by doing circuit workouts. Circuit training is a workout in which you mostly do strength exercises, but during the resting time between sets, you do some form of cardio workout like jumping rope, sprinting on a treadmill, and so on.

When you're doing circuit training, you're basically pushing your body much harder than any other workout. You're getting a cardio workout and a strength workout at the same time, a powerful fat burning combination.



Another way you can do powerful, non traditional cardio exercises to lose belly fat is to do supersets. This technique also involves not resting between sets. I'm talking about upper body -- lower body supersets. With this technique, you do one set of an upper body exercise such as push-ups and immediately move to a lower body exercise such as a squat. You continue with another upper body exercise like the biceps curl and another lower body one such as the lunge.

By doing this kind of superset, you're once again pushing your body to its limits (which is why I recommend consulting your trainer before you do this) which creates a cardio stimulation which can burn a lot of body fat.

Naturally, you can and should do more traditional cardio exercises to burn belly fat. The key is intensity. Without intensity, your workouts will be close to nothing, the effect will be minuscule and you will not get the results that you seek.

I recommend sticking to the more rigorous workouts such as running, rowing, kickboxing, and to avoid the less rigorous cardio such as the elliptical machine and the stationary bike. You want to burn off the most fat possible in as short a time as possible, so the intensity of your workout is key. It's just easier to get a high level of intensity in more rigorous workouts.

There are a number of ways to do powerful cardio workouts. I like how you can use strength training to get a cardio stimulation and also the more rigorous traditional workouts.

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Achieve Elite Fitness With Body Weight Training Workouts

Body weight training workouts can improve your fitness in ways you've never even thought about. For instance, if you're used to doing the normal weight training, cardio type schedule, then you're missing one really big component in your fitness...muscular endurance. Strength is great, and aerobic conditioning is great, but elite fitness comes from being able to use your muscles over and over doing difficult tasks, like push-ups, sit-ups, and pull-ups. The ability to do this is called muscular endurance, and it's just this aspect of personal fitness that body weight training workouts focuses on.

In addition to being a superior way of working out, focusing on bodyweight training workouts can also save you time and money. Done right a body weight workout can be done in thirty minutes. Don't think that's enough time to achieve your goals? If you know what you're doing, you can get more done during those thirty minutes than most folks get done in an hour at the gym.



As far as saving you money, how much are you spending for your gym membership fees? What if you could get your fitness taken care of without even going to the gym? You can with body weight training workouts. The only question now is exactly what do you need to do?

Well, there are basically two components to working out, cardio and strength. Both of these are better addressed through bodyweight training workouts than they are through more traditional workouts.

What we generally focus on in body weight workouts is a combination of strength and cardio, basically putting the two together. Instead of getting your aerobic conditioning by running, you get it doing something like a combination of sit ups and pull ups. Body weight training workouts tend to develop a lot of muscular endurance.

You're not going to get a big body like Arnold! You're going to achieve a lean, muscular look. The thing about it, though, is that's what most people want. Real, functional muscle. This is exactly what body weight training workouts will do for you.

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Foods That Build Muscle - Eat Right and Build Muscle Quickly

If you are weight training to build up muscle mass you're going to want to do so as efficiently as possible. No one wants to bust their butt in the gym with nothing to show for it you want results and you want them now. In addition to working out unique tea right to build muscle quickly. A good workout routine combined with foods that build muscle will get you the results you are looking for in the shortest time possible.

The building blocks of muscles are protein. So of course you want to eat plenty of things like chicken, fish, and lean red meat. Eggs are another good source of protein. Many diets telly to avoid the yolks and just eat egg whites but don't be afraid of the yolk. The yolk is rich in protein as well as vitamin A, D, and E. when it comes to finish one of the best to eat his wild salmon. It's a great source of protein and omega-3 fatty acids.



In addition to protein you want to eat plenty of fruits and vegetables. Fruits and vegetables have lots of fiber, vitamins, minerals, and antioxidants. All of these nutrients help your body function properly and also help you to recover after a workout.

You'll also need to eat carbohydrates to provide energy for your muscles during your workouts. You'll want to stay away from highly processed foods, simple sugars, and white flour. Good sources of carbohydrates would be oats, brown rice, and whole grain pastas and cereals. Eating carbohydrates and proteins within 30 minutes after your workout will actually help to speed up your recovery time by replenishing the glycogen spend during a workout. A good post workout snack would be yogurt which is a good source of carbohydrates and protein.

With the proper diet and a killer workout routine you'll be on your way to quickly building rock hard muscles.

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Vegetarian Weight Loss - A Solid Blueprint For Losing Weight Fast

People switch to a vegetarian diet for many reasons.

Some people feel that eating animals is wrong. Others make the switch for health reasons. Maybe they "go vegetarian" to lose weight-and, by the way, cutting out meat products to do with how much weight you lose.

The real variable in the equation is consuming fewer calories than your body burns in a day. Whether that's done through a vegetarian weight loss diet, exercise, or a combination of both is entirely up to you.

That being said, vegetarian weight loss is not entirely a myth. Studies have shown that on the whole, vegetarians eat as many as 500 calories less than those who include meat in their diet, even though they eat more food.



The trick to vegetarian weight loss is to stick to eating, you know, actual vegetables. There are plenty of meat-free products out there - including candy bars, cookies, and milkshakes. It's important to include grains, fruits and vegetables, and not simply rely on Kraft macaroni-and-cheese.

However, this doesn't mean that you need to eat salads all the time, nor does going vegetarian in order to lose weight mean you have to sacrifice taste, time, or Benjamin's. Many big-name supermarkets have plenty of frozen entrée vegetarian options, and if you're hankering for a burger, Boca Burgers and Garden Burgers are a great alternative.

Be careful to avoid the high-calorie, high-fat additions you might be tempted to use when trying to make things taste better. Saturating your perfectly healthy salad with a tub of Ranch salad dressing is not doing your waistline any favors. And it's true that fried veggies are still veggies-but with a ton of calories packed on.

Remember these 4 tips:

o    Breakfast will be your easiest meal when you're choosing vegetarianism for weight loss. Cereal, toast, oatmeal or fruit smoothies are delicious choices that contain no meats. You can even sneak in a leftover piece of cheese pizza if you're running late.

o    If you eat lunch on the run at work, there are many vegetarian options available that are healthy. Try a stuffed falafel pita, some hearty meatless chili, or a vegetarian burrito. If you're able to plan your meals, you can choose a frozen vegetarian entrée, a veggie burger, or a soup and salad with a spring roll.

o    Pasta with inventive, healthy sauces is perfect for a satisfying vegetarian dinner. Pesto is delicious, as well as julienned vegetables in a white wine sauce, or even spinach and cheese tortellini in a homemade marinara. If grilling is your thing in the summer, make veggie kabobs instead of meat - or throw on a couple veggie burgers for that delicious charbroiled taste.

o    Snack time is certainly fun for the vegetarian, as there are rarely meat-based snacks.  Bran muffins, popcorn, nachos and trail mix are all wonderful snacks for vegetarian weight loss.

Do your research, and visit your doctor for advice before beginning any weight loss diet.

Do this, along with a light cardio routine, and you are sure to succeed.

Article Source: http://EzineArticles.com/expert/Cornell_Dayne/242391