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4 Effortless Steps to Gain Muscle Mass

By Danny Gardner
If you are a skinny dude, or more appropriately defined as a hardgainer in the bodybuilding world, then you are going to understand that gaining weight, especially muscle mass is not that easy. This is even worse because we live in a world where most people are concerned with losing weight because they are overweight. Have you ever seen an advertisement on TV that tells you how to gain weight. I highly doubt it. There are few people out there that are concerned with gaining muscle mass, especially those that are classified as hardgainers.
Well let me tell you from experience that if you are following the right strategies then gaining weight is relatively easy to do. It does not require much effort and only results in the person following a few simple steps properly. Doing so will result in that person gaining weight relatively quickly and without effort.

The first step that you need to take if you want to gain weight is to consume at least 60 grams of protein with every meal. That means that you are consuming 60 grams with every single meal up to six meals a day. If you are to gain muscle mass then you are going to have to give your body the protein that it needs to really grow.

The second step is to make sure that you are consuming lot of vegetables and lean meats. You need to cut all processed foods from your diet, and you really need to make sure that you are giving your body the nutrients that it needs to really build itself up. Vegetables are really important for your to be able to recover from the hard workouts that you are going to complete, so that you are able to hit the gym really hard every time that you workout.
The third step to gaining insane muscle mass is to make sure that you hit the gym really hard and lift weights intensely. You need to give your body a reason to grow and the only way you are going to do that is by eating insane quantities of good food and by exercise really hard.
The fourth step to gaining insane muscle mass is to make sure that you are getting the proper amount of rest that you need every single night. You need to make sure that you body is getting the rest that it needs. The reason for this is because it is in the night time where the body repairs the damage that you have caused during workouts, and it is the time when your body will grow. Less sleep will mean that your body has not recovered properly and so you will not be able to hit the gym as hard.

Article Source: http://EzineArticles.com/5011229

Six Pack Abs Diet and Workout - 4 'Secrets' For Super Effective Fat Loss

By Ray Harris
Searching for a six pack abs diet and workout program to help you finally lose that flabby looking belly?

If you're sick of looking like the 1st runner up in the Mr. Santa Claus competition or tired of having people ask when your baby is due (5 years after your child was born), give me a few short minutes and I'll give you 4 simple tricks to make your abs diet plan and fat burning workout far more effective for losing ugly abdominal fat.

But before we go any further, do yourself a favor - DON'T make the mistake of thinking your solution is to go on the latest celebrity diet or in buying some gimmicky abs machine sold on late night TV. All you need to do is continue reading this article and apply what I'm revealing here.

Now that we're clear on that, let's get started.

Six Pack Abs Diet

There are 2 keys to six pack abs diet success if you want to lose belly fat:

Put the focus on your nutrition. Nutrition -- not your workouts, is the key to losing that ugly belly fat and getting rid of those unwanted pounds hanging on your body. And that's why you want to get your nutrients from good sources of protein, carbs, fiber and fats, while avoiding highly processed foods, so called "fat free" foods and "bad" fats.

Pay attention to the amount of calories you take in daily. Don't let anyone fool you -- calories are what really counts with an abs diet plan to lose abdominal fat. Even though you really should eat the way I pointed out in # 1 above (you will get better fat loss results faster), what you eat or how often you eat DOES NOT matter. The better you manage your calories, the better your results will be from a six pack abs diet plan.

But if you want to get lean enough to have visible 6 pack abs, do this:

Get your percentage of body fat down to 10% or less for guys and 14% or less for the ladies. That's why you need to combine your six pack abs diet and workout to burn enough fat so you can get down to those levels.

A Fat Burning Workout to Compliment Your Six Pack Abs Diet

A good fat burning workout will put the finishing touch on your six pack abs diet plan and give you that lean sexy body you're after.

Here's what you need to know:

Short, high intensity interval training (H.I.I.T.) routines make for excellent fat burning workouts. Studies have shown that you can burn more fat by increasing the level of exercise intensity at different intervals than you could by doing steady state routines.

Resistance training using dumbbell or kettlebells are great for fat loss and developing lean sexy muscle. Or if you prefer, you can kick the weights to the curb, and do bodyweight exercise circuits instead.
But to get the most out of these fat burning workout routines, here's what you need to do: (a) do exercises that work the whole body and not those that isolate specific muscle groups; (b) begin your H.I.I.T. routine at a high level of intensity; and (c) move through each exercise without resting until you complete the set - then rest for 1 or 2 minutes before starting the next set.

Remember, the keys to your six pack abs diet and workout success are: (1) focus on your nutrition, (2) limit your daily calorie intake, (3) mix high intensity interval training, and (4) free weight routines or bodyweight exercises to maximize the reduction of your body fat percentages so that your sexy 6 pack abs are tight & visible. 

Article Source: http://EzineArticles.com/5681099

Ideal Body Measurements For Women

By Kate Willson
Women always try their best to look perfect. While they try to be perfect with everything in totality the game actually begins with your body. In case you have ideal body measurements for women the battle is almost half achieved. Actually the body measurements for women are determined on the basis of your height. The calculation of the ideal weight as per your height is known as body mass index (BMI). Further, the figure of a woman is defined as BWH (Bust, Waist, Hips).

As the experts say, even if you do not a perfect BWH ratio - in case you dress well & stay fit, you would surely mange to look pretty.

Here are some Secrets to Get Ideal Sexy Figure and Perfect Measurement:


You should take a balanced diet. Ideally one should have 6 short meals in the day and no 2 major meals. Also have your meals on time and never miss them. Besides, never eat when you are actually not hungry. This is one of the Secrets to Get Ideal Sexy Figure


· Do the exercises required to tone those portions of the body where you actually require it. Yoga & meditation serve a lot many beauty & health purposes.

· Body measurement for women might vary, but with a little effort one can manage to look fit & presentable.

You must avoid the following things while getting desired weight and complete body proportion that are ideal body measurements for women

· Alcohol & smoking are strictly not advisable. They pace up the aging process and add to your weight. They also damage the beauty of your skin.

· Avoid oily foods, rice, unsaturated fat, sodas, sugar & refined flour.

· Do not take proteins after the mid day. Always have a fiber rich meal.

· Replace your tea & coffee with green tea. Caffeine has several ill effects on your health.

· Replace all chemical oriented diet supplements with the natural & herbal options. Also make sure that you do not have these without the consultation of your physician.

Identify about Yourself

· Pick out your triggers that shoot up your weight. Work towards staying away from them. For instance, some people gain weight with carbohydrates. Then they must avoid them to get Ideal Body Measurements.

· Chart what you eat, how you have taken it and your health next day. It would help you check if you are allergic to any foods that you are looking for Ideal Body Measurements.

Article Source: http://EzineArticles.com/2181345