How To Bulk Up Fast For Skinny Guys Without Weight.

Gaining more muscle mass is a common goal for most individuals. Similar to any goal, if a plan is properly developed and followed, then bulking up can become a reality. The parts within the strategy need to focus upon proper nutrition, exercise and rest. If the implementation of the plan stays the course, then noticeable differences with physique could happen within the first month or earlier.

Here are the four keys to bulking up:

1- Fuel Intake

Calories are required to gain weight. The more calories consumed from healthy foods, the better. One known rule of thumb is to avoid packaged foods entirely. Try to consume fresh items and prepare multiple meals a day. Manage the available meals and focus upon quality protein, good carbohydrates and healthy fats.


ecome knowledgeable of the negatives with saturated fats, sugars and sodium. Knowledge is power: if you know what nutrients to look for, you’ll have an easier time planning out your diet.

2- Anaerobic Exercise

Traditional thought suggests lifting heavier weights with fewer repetitions allows for muscles to grow big. Conversely, if the preference is a more chiseled or defined look, then lift lighter weights with more repetitions.



nother current concept is to change your workouts every month to surprise or shock your system with hopes to avoid any plateaus. Whatever the preference may be, lift weights and exercise with them consistently. You may also want to consider workout supplements such as creatine and whey, both of which have been shown to improve performance and results.

3- Aerobic Exercise

A workout is not complete without a focus upon exercising the heart. Walking, running and swimming are just a few examples of ways to increase your heart rate. The key to blending an aerobic routine within your weight gaining program is to cap the time around 30 minutes per day.

Contrastingly, the time is not appropriate to start training for a long distance race such as a marathon. The body simply redirects too many calories by keeping the legs and arms moving for such a long period of a time. Always remember calories are precious and need to be reserved for the goal of gaining weight.


4- Rest

Equally important is getting proper rest. Environmental stress hammers the body continuously and the muscles and brain need to recharge from the daily encounters with work and family. Quite candidly, the body needs to have a chance to recover from the daily grind.

A restful mind allows for a better performance within all aspects of life. Plus, workout performance becomes much more satisfactory when the only fatigue feeling is from the muscles recovering.

5 Best Exercises For A Bigger Stronger Chest.

Many people think that the chest has zero role in performance, unless you’re a football player.

Why’s that important? Because a lot of people don’t understand how to exercise perhaps the most popular, yet most poorly trained, area of the body: the chest. And the mistakes you’re making can hurt your development of a Hulk-like upper body.

They say the pecs, like the biceps, are all about vanity. While having a big chest and a strong bench press doesn’t mean you’ll be an unstoppable athlete, building “pressing strength” can help you in just about any game you play – and also improve upper-body muscle mass (and by extension, your looks).
But even though so many gym goers dedicate so much exercise time to the chest (does “Monday-Thursday-chest-day” sound familiar?), it often doesn’t translate to better performance—and that makes your pecs an area of the body that can be improved. The program below will change that game, giving you more results in less time.


ut for it to work, follow these 5 principles.


1- Balance Push and Pull:

For a balanced look (and to reduce the risk of injury), you need to do as many pulling exercises as you do pushing ones. Not only will increasing your pulling strength lead to more muscle mass, but it will help your pressing strength as well. Use a similar number of reps for both directions. You’ll also want to balance angles of movement - i.e. the vertical pull of a chin-up is not the opposite of a horizontal bench press. So if you’re pushing up, balance by pulling down. Push forward, pull back.

2- Work the Cuff:

Without a strong rotator cuff, your pressing movements will suffer because your cuff helps stabilize your shoulder joint. And you need those strong pressing movements to develop your chest completely. Include cuff exercises in your training.


3- Ring Them Bells – All Of ‘Em:

Besides barbells, use dumbbells and even kettlebells, which change the stability and demand of chest exercises. By varying the equipment you use, your muscles are forced to adapt to constant change.


4-  Vary Your Grips:

By changing the width of your grips, you’re essentially changing the exercise (a wide grip targets different muscles than close grip). When using dumbbells, turn your hands in or out to change the angle of the press and stimulate your chest differently.



5- Stay with the Tempo:

Most people count the reps they perform, but they pay little attention to the speed of those reps. To maximize results, pay attention to the tempo of each repetition. For this workout, the lowering phase of each rep should take two full seconds, then pause for one second at the bottom of a rep, and then press each rep as quickly as possible. By slowing the rep, the muscles spend more time under contraction and ultimately, do more work.

5 Easy Exercises to Lose Belly Fat Quickly For Women.

Belly fat is a common problem for women. Female hormones cause women to carry more fat around the pelvic area. This is great for pregnancy, but not so hot otherwise. In addition to the obvious self-esteem concerns, carrying excess weight in your midsection poses serious health risks such as heart disease. Fortunately, there are some easy exercises you can do to get rid of belly fat and tone and tighten the abdominal muscles. Combine these exercises with a healthy diet of lean protein, leafy green vegetables and healthy carbohydrates for maximum results.

1- Cardio is Key:

Excess belly fat requires full-body weight loss through cardiovascular exercise along with exercises that target your core. If you only do abdominal exercises and neglect cardiovascular exercise, you will end up with strong abs under a layer of fat. The American College of Sports Medicine recommends a minimum of 150 to 250 minutes of cardiovascular exercise weekly to lose weight. You can break this into five days of 30 minutes, three days of 50 minutes, or even 10 15-minute sessions. Some examples of activities you can do to lose weight are walking, running, dancing, bike riding, team sports, step aerobics and kickboxing.

2- Planks:

In addition to cardiovascular exercise, you need to work the muscles in your core for a firm belly. Planks are one of the most effective core exercises because they require you to engage your entire core in order to stabilize your body. The basic plank is easy to do. If your core muscles are weak, you may need to work up to holding the position for 30 seconds. Start by lying face down with bent arms under you and palms flat on the ground. Push yourself up so only your hands, forearms and toes are touching the floor. Focus on using your core muscles to keep your body stable. Your body should form a straight line from head to toe. Hold this position for 30 to 60 seconds. Repeat two or three times and move on to the next exercise.

3- Walkout From Pushup:

The walkout from pushup is an effective core exercise that uses your body weight to provide resistance for your core. Get into the pushup position with your hands about 2 inches wider than your shoulders. Walk your hands out as far as you can and then walk them back to the starting position. To make this exercise easier, keep your knees on the ground. Do 10 to 12 repetitions of this exercise. After completing two or three sets, move on to the next exercise.

4- Bicycle Maneuver:

The American Council on Exercise named the bicycle maneuver one of the top three best abdominal exercises. It's a simple exercise, but very effective at targeting your obliques -- the side muscles. To do this exercise, start by lying down with your hands behind your head and bring your knees to your chest. Bring your right knee to your left elbow as you straighten your left leg. Switch sides as if you're pedaling a bicycle for 20 repetitions. Do two to three sets and move on to the next exercise.

5- Vertical Leg Crunch:

The American Council on Exercise named the vertical crunch one of the most effective exercises for targeting the rectus abdominis -- your lower abs -- and the obliques. Vertical crunches are done just like basic crunches, except your legs are straight in the air. Lie down on the floor with your legs straight in the air, knees crossed and hands behind your head. Lift your shoulders off the floor, keeping your legs in the same position. Complete 15 to 20 repetitions and two to three sets.

Fitness : Top 3 Six Pack Abs Exercises For Men At Home.

We are constantly bombarded with what we should and shouldn’t be doing to get those perfectly defined abs. The top and bottom of it is that you will never have visible abs if your body fat is not low enough. That’s obviously where a healthy diet comes in. But what are the best exercises out there for defining our mid-section and bringing out those chiselled abs and ‘six pack’ that will set us apart from the crowd? Read on to find out….

1 – Exercise Ball Crunch:

A classic exercise that works the upper abdominal region the most. Simple but more effective than doing it on the floor as it allows you to stretch the abs and back more, allowing a greater range of motion.

Sit on the ball with feet flat on the floor before lying back until your thighs and torso are parallel with the floor. Keep your hips on the ball. Breathing out, contract your abs to raise your torso to no more than 45 degrees. Count 2 seconds up, hold for 2 seconds at the top and lower to the count of 2 seconds. To make the exercise more difficult, bring your feet closer together or extend your arms behind your head.

2 – Reverse Crunch:

An effective exercise that targets the lower abdominal region because you’re bringing your legs towards your body rather than your body towards your legs. Great for home workouts as it does not require any equipment.

Lie on your back with your hands by your side, knees bent, feet together and about six inches off the floor. Keep your feet close to your hips as you curl your lower body towards your shoulders, rolling your hips and lower back slightly off the floor and breathing out as you do so. Squeeze your abs in the top position before lowering your legs back to the start position, remembering to do each repetition slowly.

3-Exercise Ball Side Crunch:

A variation on the standard ball crunch, this allows you to target your obliques, the diagonal muscles that feed into your abs from the side. The arc of the ball allows you to stretch your obliques at the start of the exercise, increasing the range of motion to make your obliques contract harder.

Lie on your right side against the exercise ball, arms positioned as above, legs extended and feet apart for balance. Slowly raise your body towards your left hip, breathing out and pausing in the top position before slowly lowering yourself down to the start position whilst inhaling. Repeat on the other side once the set is completed.

Best Way To Gain Muscle And Lose Fat Fast.

We all know what to do to gain muscle or lose fat, yet difficult is precisely in the "to" and the small details. If it were easy, everyone would be getting results, but not quite work that way. The following is 15 ways to amplify your results in the gym directly and indirectly, said simply and without hypocrisy.

1) Remove at once refined sugar from your diet. This crap will do well on any occasion. With a little intelligence, you can replace it with other infinitely more healthy things and still bring you benefits within the academy.

2) Control the consumption of processed foods. For those unaware, processed foods are all foods produced by man, without being directly from nature. Eg chips, cookies and other industrialized things.

3) If you burn money on supplements, choose the basic, which have proven efficacy. How Whey Protein, Creatine, Multivitamins, Vitamin C, fish oil, etc ...

4) Drink at least 2 liters of water a day, at most 4. Take water is not cliché phrase to be healthy, water plays a key role in the body, especially if you train in order to gain muscle mass.


5) Eliminate the consumption of soft drinks. Besides also being industrialized, most soft drinks contain horsy amounts of sugar and other substances that will delay your results.

6) Sleep always at the same time to establish a sleep pattern, thus increasing the rest and muscle recovery.

7) Computer Drop a few hours before bedtime. The display generates stimulus too in some glands of the brain and can make fun your rest.

8) Stop thinking too much about what is the best workout and diet, while not forget the basics, which is what really produce results.

9) Pay attention to the environment you sleep, especially when it comes to hygiene. This is the environment you spend a third of your life and is the main place where muscle recovery is generated.

10) keep in the same workout for more than one month before it is impossible to know if the training is effective or not. Jump from branch to branch, only delay your earnings.


11) Try to keep a record of your workout progress, to try to understand what exercises are generating more results.

12) Take the sun for 20 minutes without sunscreen, during safe times. This will cause your body to generate vitamin D, one of the most important vitamins to aid in muscle hypertrophy.

13) Avoid excessive accumulation of fat in the off-season (bulking). This will only weaken their ability to gain muscle mass. If you already have a considerable amount of fat, lose first before you focus on hypertrophy.

14) Cut up with negative people. This will generate no benefit in your life or your goals within the academy.

15) Control stress. Do not take life so seriously, high levels of stress in addition to reducing your life, even annoyance results in training.

best muscle building workout plan for men.

Men who want to start building muscle should know the right steps to take to get the results they want. Building muscle takes time, and men should not resort to taking unhealthy shortcuts in an attempt to achieve faster results. Here are a few of the safest and most effective ways beginners can use to build muscle:

1) Eat More:

Men who are not eating enough will have more trouble achieving bulk. Some men may even want to increase their calorie intake by an additional 500 calories each day in order to make sure they are getting the nutrition they need to build muscle. In order to grow muscle, you need to eat more – period.

2) Eat the Right Kinds of Foods:

Filling up on sugary edibles or foods containing large amounts of saturated fats will only increase a person’s body fat percentage. This does no good in building muscle. It is best to eat foods containing higher levels of calories from healthier sources such as protein and carbohydrates. Extra levels of protein should also be incorporated into a diet so that muscles can grow. Healthy supplements like a protein shake can also be incorporated into a diet in order to help muscles grow more effectively.


3) Exercise:

Exercising is one of the main components required to develop bigger and stronger muscles. Free weights and weight machines at a gym should be used regularly as part of a strength training regimen. Some fitness experts claim that doing too much cardio will only be counterproductive in building muscle, so it is best to limit cardio workouts to shorter durations if a person feels they need to still do these types of exercises.

4) Rest Muscles

Some people may be surprised to learn that muscle growth actually occurs while muscles are at rest. Strength training exercises actually cause small tears in the muscle tissue as each muscle group is worked. Adequately resting muscles after a workout is required in order for these tears in the tissue to heal. Muscles get bigger and stronger as these tears heal. Muscles cannot get bigger and stronger if they are overworked and are not allowed to rest properly. It is best to alternate strength training exercises on certain days in order to work certain muscle groups while others are allowed to rest. 

6 Possible Reasons Why Your Belly Won't Budge.

Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut" is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 6 possible reasons why your belly won't budge.


1- You're getting older:

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause.

"If women gain weight after menopause, it's more likely to be in their bellies," said Dr. Michael Jensen, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.

2- You're doing the wrong workout:

A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist.

"You need to do a combination of weights and cardiovascular training," said Dr. Sangeeta Kashyap, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat.

"Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," said Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

3- You're eating too many processed foods:

"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," Patton said. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat."
Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.


4- You're eating the wrong fats:

The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, Patton said. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warned that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.

5- You're doing the wrong exercises:

Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack.

"You can't spot reduce," Jill said.

Instead, she suggests doing functional exercises that use the muscles in your core abdominals, back, pelvic, obliques as well as other body parts.

"These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she said.

Planks are her favorite functional exercise they activate not just your core muscles but also your arm, leg, and butt muscles.


6- You're stressed:

Tight deadlines, bills, your kids whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.