24 Exercises To Build An Upper Body Like A Cover Model

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 13-02-2013-05-2008

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Whether your goal is a wide V-shape or a cover model chest, these moves are the simplest and most efficient for building the upper body you really want.

1. Overhand Pull-Up

You don’t need complex moves to get big results.  The pull-up is the daddy for building you upper body.  It works your lats, abs, delts, traps and forearms.  It also stimulates growth hormone to maximise your gains.  Perform using a wide, overhand grip.

2. Single-Arm Kettlebell Snatch

Performing a compound move at speed with high resistance will hit large numbers of muscle fibres, so burn calories while building bulk.  The Single-Arm Kettlebell Snatch is the perfect example of this.  The benefit of the single-arm version comes from the asymmetric demands it puts on your body, requiring all your core stabilising muscles to fire.  Bring the kettlebell to your shoulder, flip it back and press it up.  Perform as quickly as possible while maintaining good form.

3. Lean-Away Lateral Raise

The body position that’s created by leaning away in this exercise allows for a greater range of motion through the shoulder.  This results in enhanced development of the deltoid muscle.  Simply hold onto a machine or door frame lean out as far as possible, lifting your inside leg of the ground, and raise a dumbbell with your free hand.  The motion should be smooth, controlled and slow.  Pause at the top, lower and repeat.  Just don’t let go.

4. Cable Lateral Raise

This Schwarzenegger-approved move works your shoulders and lats simultaneously, encouraging a faster rate of muscle growth.  Hold a cable set at its lowest position and smoothly draw it up and across your body.  Keep tension in your abs to control the motion.  Now return slowly, maintaining tension on the cable.

5. Dumbbell Prone Row

This is the move that most fully engages your traps, shoulders and all the muscles that attached to your shoulder blades.  By lying face down on a bench, your torso remains still, this removes your ability to cheat as you tire.  Hold the dumbbells vertically and row them up to your chest. Return and repeat.

6. Bent-Over Dumbbell Row

Bend at the hips and row the dumbbells to your lower torso.  The instability of using dumbbells forces you to use more of your abs and lower back muscles to control the motion.

7. Bent-Over Barbell Row

The Bent-Over Row is second only to the pull-Up for back building.  It will give you thick lats and improve your grip, biceps and lower back strength.  A barbell allows you to lift maximum weight.

8. Canoe Row

With straight arms, pull the bar down and to one side as if padding in a canoe. It’s similar to the Straight-Arm Pull Down (Number 9 below), but it uses more fast-twitching fibres, for explosive strength.

9. Straight-Arm Pull Down

The pull-down is an essential move if you’re working towards that coveted V-shape.  Isolating the lats, it works a huge number of fibres in the teres major – which makes up the bulk of your back.  Pull down the cable fast, and return slowly.

10. Push Press

This gym staple recruits maximum muscle fibres for fast gains.  Hold the bar across your chest, bend your knees then explosively straighten and press the bar.  Return and repeat.

11. Dumbbell Ahrens Press

By pressing up and out you create more tension on the deltoid’s lateral head (running across the front of your shoulder).  This leads to faster muscle growth and works more fibres than a conventional shoulder press.

12. Dumbbell Cuban Press

This hits the delts and works the rotator cuffs in your shoulder to build support muscles, joint stability, size and strength.  Row the dumbbells to your chest, then rotate at the shoulders to bring them beside your head.  Now press.

13. Seated Barbell Military Press

Taking your legs out of the equation lets you concentrate fully on your back and shoulders.  Plus, parking your backside on a bench enables a more explosive movement of the barbell when you press upwards.

14. Barbell Squat And Press

Similar to the Push Press (Number 10 above), squatting allows for extra force and speed, increasing the response from your nervous system and boosting muscle growth.  Dip into a squat, then explode upwards and straight into a press.

15. Bench Press

Mastering the basic bench Press technique is your key to unlocking the most effective chest moves.  Lie with your back on a bench and with a shoulder-width grip lift the bar until your arms lock out.  Now lower and explode it back up to fire your fast-twitch fibres.

16. Incline Barbell Bench Press

This is a common variation of the Bench Press (Number 15 above). You’ll target the often neglected upper portion of your pecs and your upper deltoids are put under stress, too.  Set the bench to an incline and press the barbell vertically, then lower and repeat.

17. Barbell Bench Press With Chains

By simply adding chains or resistance bands, you can multiply your body’s neural activity which stimulates your muscles to develop faster.  The load is lighter at the bottom position and heavier at the top so accelerate as you push up.

18. Dumbbell Bench Press

Using a dumbbell instead of a barbell offers the opportunity to hit different parts of your pecs, essential if you want to develop balanced muscle definition.  Hold the dumbbells beside your chest, then fire them upwards. Lower and repeat.

19. Standard Press-Up

This simple, gym free exercise is ruthlessly effective – it not only works your arms and shoulders, but also your core.  This is one move that gives back exactly what you put in, so press hard and fast and your chest will reward you in kind.

20. Weighted Press-Up

By adding weight on your back you speed up muscle hypertrophy (increase in the size of muscle cells).  Ask a partner to add the plate once you’re in position.  If you’re training on your own, increase the difficulty by exploding upwards and clapping, instead.

21. Elevated-Feet Declined Press-Up

Put your feet up a sofa or box to increase the proportion of your own bodyweight that you have to lift – this will work your muscles harder.  As the angle increases, so does the load, while the focus will also switch to your upper chest and shoulders.

22. Judo Press-Up

This variation works your back and lower pecs.  Raise your hips so your body almost forms an upside-down V.  Lower your front until your chin nears the floor.  Then lower your hips as you raise your head and shoulders towards the ceiling.  Reverse the move.

23. Dumbbell Pec Fly

The Dumbbell Fly uses different muscle contractions to pressing movements.  The effect is to isolate the pecs, which is great if you want to achieve strong central definition.  Ensure you fly as wide as possible, with the weights in line with your ears, to create optimum contraction.  Just watch your balance.

24. Kettlebell Squeeze Press

Lie on a bench with a kettlebell resting on your chest, palms facing each other.  Squeeze the weight as hard as possible and press the kettlebell up.  Now lower it slowly.  This press will create a powerful isometric contraction (ie. when the muscles tense without shortening), which stimulates growth hormone and that means BIG muscle gains.

Dedicated to your success,

–Nigel

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Have you tried any of these moves? Tell us which ones have given you the best results—let’s get 15 COMMENTS, and we’ll be back soon with another awesome post.

26 Exercises For Creating Big Arms And Being The Envy Of Other People

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 30-01-2013-05-2008

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Ever Wanted Big Guns?

 

 

Now You Can With These Cool Moves!

 

 

Yes, It’s True, Isn’t It?

 

Adding mass to your biceps, triceps and forearms has never been easier.  Complete these simple moves with perfect form and you’ll see quick results FAST.

1. The Chin-Up

Although best known as a back exercise, the chin-up is just as much about your biceps.  Pull up, hold at the top to create static tension in your muscles, then lower.  This is a genuine test of strength and power.

2. TRX Scull Crusher

Don’t let the name put you off – this simpler version of the classic skull crusher (you know the one – where you’re lying on a bench holding a heavy weight right above your face) is safer and easier.  Plus, using your bodyweight will put even more emphasis on your triceps.  Hold the stirrups at head height and lean forwards.  Keep your body straight, lock you upper arms and push the stirrups away from your head.

3. Overhead Extension

This standard move burns for good reasons due to the way it isolates your triceps and creates maximum load at the lowest part of the movement.  Hold a dumbbell with both hands directly above your head.  Bend at the elbows to lower the weight behind your head, then straighten your arms once more.  Focus on lowering the slowly because it will feel heavier the lower you go.

4. Lying Overhead Extension

Consider this move a stepping stone to the more challenging French Press (see exercise 25).  Lie on a flat bench and hold a dumbbell with both hands above your chest.  Rotate at the shoulders, moving your arms behind you so your upper arms finish the move beside your head.  Pull back up again.

5. Assisted Pull-Up

The pull-up is about as simple as moves come, but can be a tough one to perform if your back needs strengthening.  For an easy boost, place a box beneath your feet of use your gym’s pull-up assist machine.  Give yourself enough assistance to get you chin above the bar, but no more.

6. Close-Grip Press

This grip style allows for a greater load to be placed on your triceps, which in turn will speed up your rate of muscle building.  Holding the bar with hands less than shoulder width apart.

7. Press Lock-Out

Because you perform only the final stage of the press, you are able to shift 20-30% more than your regular 1RM, leading to more muscle growth.

8. Floor Press

The limited range of movement focuses more of the work on your triceps.  Lie flat on the floor and press the bar up until your arms are straight.  Repeat.

9. Yates’ Bent Row

This is the ultimate bicep-builder.  Named after colossal bodybuilder Dorian Yates, it mixes a drag-style row with isometric contractions to hit every muscle fibre harder.  Pause as the bar reaches the crook in your hips, and lower.

10. Barbell Curl

Gravity’s not always helpful.  During a curl, the pull of gravity means that in the lowering phase there is little tension in the muscles, making it easier.  But by changing body position throughout the movement you can maintain tension in the muscles.  Start by leaning back.  As you curl the bar, lean forwards, then as you lower, lean back.

11. Reverse Drag Curl

This adaptation creates far more tension than the tradition barbell curl, and that tension tension remains throughout the move.  The aim is to drag the bar up your thighs and along your body, so that it brushes past your torso, then curl it up to eye level.  Lower back down slowly.

12. Seated Dumbbell Curl

It’s likely that this is one of the first exercises you ever tried.  It’s simple, yet an effective muscle builder.  Sitting on the edge of a bench, grasp two dumbbells with an underhand grip and curl them up to shoulder height.  Alternate arms or perform simultaneously.

13. Seated Dumbbell Half Curl (Lower)

This variation on the regular seated curl uses your legs as a brace to specifically target the bicep.  Simply lower the weight until it’s near your feet, then curl it back up to hip height with a controlled motion.  Keep your upper arm close to your body.

14. Seated Dumbbell Half Curl (Upper)

This movement hits the second phase of the bicep contraction.  Perform as with the lower half curl (exercise 12 above), but this time start at hip height and curl up to shoulder level.  Pause at the top, then lower the weight back down slowly.

15. Seated Dumbbell Hammer Curl

The hammer curl is an ideal variation if you want to add extra inches to your arms.  Twist your wrist so that you palms are facing in towards your body.  Start with your arms by your thighs, then raise both dumbbells until your forearms are above horizontal.

16. Parallel Bar Dip

A bodyweight move that hits your, chest, shoulders and triceps hard, building strength and size.  Start with your arms locked out at the top to stabilise you, then lower your body until there is a 90-degree bend at your elbows and push back up to the starting position. For big muscular gains, try lowering slowly and rising back up explosively.

17. Leaning Bar Dip

Perform as with the Parallel Bar Dip (above), but this time pull your legs further back and lean your body forwards. This engages more muscle fibres in your deltoids and pecs giving you a more complete upper-body workout.  To increase the difficulty further, add resistance by attaching weights to a dip belt, or hold a dumbbell between your feet.

18. The Deadlift

This hero move creates massive tension in your biceps and forearms, as well as building your lats and legs.  Bend down and hold the bar with hands just wider than shoulder width.  Keep your back straight and drive up to a standing position.

19. Medicine Ball Throw

Throwing an object requires your upper body to generate maximum force at speed – and that means you become powerful.  This creates huge neural response, stimulating fast muscle growth.  It doesn’t get simpler than this: hold a medicine ball behind your head, and then throw it forwards as hard as you can. Try not to take out any of your fellow gym-goers as your triceps gain power and strength.

20. Diamond Press-Up

Forming a diamond shape with your hands on the floor changes the mechanics of the move and forces your triceps to take most of the burden of the press-up.  Keep your elbows tusked in throughout the movement to accentuate the load on your arm’s largest muscle group.  Employ normal press-up form through the rest of your body by maintaining a straight line from your shoulders to your ankles.  Sink down until your chest is as close as possible to your hands, then press back up.

21. Military Press

A traditional no-frills move that builds your shoulders and triceps while engaging your core for stability.  Hold the barbell with an overhand grip and rest it across the top of your chest.  Now explode upwards with your arms until they are extended overhead.  Contract your muscles at the top of the movement to increase tension.  Lower with a steady, controlled motion.

22. Tricep Pull-Down

If you want to feel instant effects (eg. pain) from a tricep move, this is one to choose. Stand in front of a cable station and hold the handle at shoulder height, elbows close to your sides.  Now push your forearms down to your hips, pause and return to the start position.  That burning sensation in the back of your arms is the prelude to growth, honest.

23. Barbell Squeeze Curl

Gripping the bar hard as you can curl it up will create high levels of muscle tension throughout the move. This action also recruits more neighbouring fibres, promoting growth.

24. Prone Curl

Lying on an inclined bench and curling with dumbbells changes the angle of the upper arm and removes any rocking motion from your upper body, for improved efficiency.

25. Dumbbell Squeeze Curl

Hold two dumbbells and push them together as hard as you can.  Maintain the pressure and curl up and down.  This creates tension in two directions, working your biceps even harder.

26. French Press

This exercise has the highest EMG score (measuring the electrical activity from muscles) of any tricep movement – it’s the best. Set an incline bench to 45-degrees.  Hold the bar above your chest, then lower it back behind your head.

Now what?

You’re now armed with 25 really powerful arm moves that will help you build muscle mass like nothing you’ve seen before.

If you incorporate some of these into your workout routine you truly are going to get big results FAST.

Dedicated to your success,

–Nigel

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Tell us about your arm workout routine and how much muscle you’ve added to your arms—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

Video: 26 Exercises For Creating Big Arms And Being The Envy Of Other People

Lose Weight On Hips – Its A Package Deal

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 15-11-2012-05-2008

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I know you have been told this hundreds of times but if you want to lose weight on hips you must lose weight all over. You cannot just spot reduce. There are quite a few lower body exercises that you can do to tone and strengthen your butt, hips, and thighs, you just can’t do one or the other. Losing weight is a package deal.

The bigger the package the longer your journey will take so the sooner you get started the better. Before you even start to worry about one specific area the best thing you can do is learn to strengthen your core.

Your core is just that, the middle of your body, abs, ribcage, and lower back. The muscles in these areas are what hold you erect and help keep you balanced. When they get weak, you will find you lose your balance more often than not and may even start falling more frequently. Or losing the strength in your core can lead to instability in your lower back and cause you to have pain or worse yet a herniated disc. If you have ever had a herniated disc you know that it is no fun whatsoever. They take forever to heal and will flare up at a moment’s notice. Usually when you least expect it.

I do not know how it happens but some people can have a herniated disc or even more than one and not have any pain. I suppose it has to do with where the herniation is and if it is pressing on a nerve.

When you lose weight on hips, thighs, and buttocks you will help the herniation heal and decrease the level of pain you feel. In fact, if you were to lose just 10% of your total body fat you could increase your mobility and decrease your pain by about 30%. Every ten percent body fat lost takes approximately 100 pounds of pressure off your lower back and legs. Save those knees and that lower back. Lose the weight.

Do yourself a favor too, while losing the weight, find a good chiropractor. They can make things feel a lot better while you are in transition from being fat to becoming unfat. If the chiropractor you find is also a slash physical therapist, you can even have them show you exercises to begin your work outs with and progress into more intense strengthening exercises.

Do you have kids? Can you get outside to play with them? If you can, then do. It will be good for them and good for you. If you play with your kids it will not seem like a work out but you will be surprised how children’s games can be an excellent source of exercise for all concerned.

Run, jump, play tag, hide and seek, any of those games we all used to play with our brothers and sisters and all the neighbor kids out in the front yard when we were young. Who says you have to stop playing just because you get older? Find that inner child again and let them help you lose weight on hips.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: Lose Weight On Hips – Its A Package Deal

Why Lie To Yourself If You Have Difficulty Losing Weight

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 14-11-2012-05-2008

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Many people have had difficulty losing weight, nothing is more frustrating to get your motivation up, find the perfect diet and exercise program for you and then… nothing. Some people actually do have a metabolic issue that makes it virtually impossible to lose weight, but not many. For most of us the harsh reality is that we’re just not being as good as we think we are. The cool thing is that there are a few simple things you can do that will help keep you ‘honest’ in your weight loss journey.

For one thing, it’s amazingly easy to ‘lie’ to ourselves about what we’ve eaten in any given day. There have been times when I would have sworn I was good, until a friend (I use that term loosely!) will remind me of that pastry I had at lunch or all the cream and sugar I put in my coffee. Ooops. I didn’t mean to lie to myself, it just happened. Most of us are like that to one degree or another.

To keep yourself on track one very simple but effective thing you can do is to keep a food journal. For a week or two, write down every single thing that you eat or drink. You have to be honest and you have to include everything even that second glass of soda at lunch and the two pats of margarine you put on your toast… everything.

If you do that for few weeks, you’ll quickly be able to spot the times of the day and the areas in your diet where you might have a bit of trouble. Once you pinpoint the reasons you have difficulty losing weight you can make changes that will help you achieve your goals much more quickly.

The same principle can apply to when you work out. Again, it’s easy to think that you’re working harder than you really think. If you keep a workout journal it’s harder to convince yourself that you’ve done something you really haven’t done. Not only can you track the number of times you go to the gym but you can also track how long you spent on the treadmill (or doing cardio in general), how many exercises you did for your upper body, how many you did for your lower body, etc.

You can also keep track of how much weight you lifted for each exercise. Ideally, you should be increasing your weights over a period of time. It’s important to keep your body challenged and not let it get into a rut. By changing up the weights you lift as well as the exercises you do, you’ll keep your body ‘guessing’ which will help you get better results in less time.

Most of the major muscle groups (chest, upper back, lower back, abs, butt, quadriceps, hamstrings) will have more than one exercise you can do. By mixing up the exercises you do for each group you are keeping your toning efforts in high gear. Another benefit is that the different exercises will target each muscle group in a slightly different way which can also lessen a lot of the repetitive types of injuries to your body.

I don’t mean to be the bearer of bad news, but usually when someone has difficulty losing weight it’s really more about the way they’re doing things than about any metabolic issue with their body.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: Why Lie To Yourself If You Have Difficulty Losing Weight

Quick Weight Loss Centers And If They Can Help You

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 01-11-2012-05-2008

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You are curious about quick weight loss centers and if they can help you like they say they can. Well, yes they can but do not be fooled, the ‘quick’ may not be as quick as you think. Healthy weight loss takes time. If you do it too quickly you could get sick and lose muscle tone instead of fat.

There are many weight loss centers that are popular today and despite what you may think some of them actually can be good for you. We all know that having a lot of excess body fat is bad for your health. It can lead to cardiovascular disease, high blood pressure, and diabetes, just to name a few. Losing weight and getting in better physical shape just makes sense.

If you want to jump start things before starting with one of the quick weight loss center and if they can help you, you could consider cleansing, this is when you go on a mostly, or all, liquid diet for up to a week before starting your diet. During the entire time you will flush out all of the toxins that are keeping your body from functioning to its full potential. There are many cleansing programs around today. Find one you like and get to it.

This is an example of great rapid weight loss diets that will not only jump start your weight loss efforts it will also help you clear out the toxins in your system. Most people who have taken a cleansing program have been able to lose up to ten pounds in a week. Granted it is mostly water weight but the greater benefit is the toxins that are removed from your body.

Now, the cleanse is done so you can start up with the weight loss center and keep on losing weight. The centers will not only provide some of the food you will be eating, they will show you how to change the way you think about your relationship with food. I know you have seen the celebrities who have lost weight on TV taking about how they had wonderful mentors and coaches to help them through to their weight loss goals.

If you join one of these weight loss centers, you will have the same opportunities as these celebrities have had. You will get your own mentor or coach to see you through to your weight loss goal.

Most of these weight loss centers today actually deliver your food right to your front door. They have made losing weight so convenient it is almost impossible to not find one that will work for you.

The most important aspect about any of the quick weight loss centers and if they can help you is the fact that they show you how to maintain the weight you have lost after you lose it so you can stay thin and healthy at your goal weight for the rest of your life.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Weight Loss And Fitness – 2 Strong Connections

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 27-10-2012-05-2008

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If you have made the decision that you would like to lose weight (whether it’s 30 pounds or just a few), there is a chance that you have looked into various exercises, diets, fitness centers, plans and just about everything else you can get your hands on. In the course of looking into all of that information, you have probably noticed that most of the credible sources say the same thing, that there is a strong connection between weight loss and fitness. Let’s take a look at a few aspects of this connection.

We need to start with a firm foundation in the facts. The most important is that you can only lose weight when you take in fewer calories than you expend. There are basically two ways to do this. You can either reduce the calories you eat by changing your current eating habits, or you can engage in more physical activity to burn off extra calories.

Would you say it’s healthy to starve yourself? Of course not! And your body doesn’t think so either. This means that you can only go so far with decreasing caloric intake before your body will. This will slow down your metabolism. When this happens, your body does its best to store every calorie it takes in, to the point where you could start gaining more weight. You don’t want that to happen, obviously, so you need to be careful to get at least enough calories to prevent your body from going into starvation mode.

Do not follow fad diets, or any diet for that matter. Diets are temporary, but you want your weight loss to be permanent. Therefore it’s best to skip the latest craze and focus on switching over to healthy eating habits. Reduce portion sizes, eat a variety of foods, and try to eat foods in as close to their natural state as possible. For example, a carrot is better for your health than a piece of carrot cake with cream cheese frosting. Now, you can still enjoy that piece of cake, but just take a smaller portion than you normally would. Center your diet on whole grains, lean protein, and fresh fruits and vegetables.

The next part in the connection between weight loss and fitness is burning calories; exercise. The word ‘exercise’ is a dirty word to a lot of people but it doesn’t have to be. The key is to get moving! Any extra activity will burn calories. Find activities you like and do them regularly; walking, bicycling, gardening, bowling or anything else, for that matter. Get a friend to do it with you and you’ll have an even better time.

As you start eating better and getting more active you will star feeling a lot better. You will experience weight loss and be healthier, too. Regardless of what fad diets try to sell you, there is only one magic formula for weight loss. Now that you have an idea of how fitness and losing weight go together, it’s up to you to take the first step; both figuratively and literally.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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I Can’t Lose Weight – Yes You Can

Posted by Nigel Jeal | Posted in Cardio, Fitness | Posted on 25-10-2012-05-2008

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If you are saying to yourself, “I can’t lose weight”, then guess what? You can’t lose weight! See, along with changing your diet and exercise habits comes the emotional side of losing weight. Losing weight is a process that takes time and dedication.

If you have a lot of belly fat you may know that when under stress the body produces a hormone called Cortisol. Cortisol increases fat stores around your mid-section putting you at risk for heart disease and diabetes.

Learn some techniques to decrease the stress in your life. Meditation is a good technique to use to decrease stress. Yoga is another good way. Actually, just getting some regular daily exercise will go a long way to decreasing your stress level.

Try to think more positively about your life and your weight loss. If you do then the extra pounds will be long gone in no time.

Getting enough good sleep is also a big part of losing weight. If you are on the “I can’t lose weight” bandwagon then try getting an extra hour or two of sleep at night. The human body needs 7-9 hours of sleep per night and when you do not get it your metabolism starts to slow down and your body does not work the way it should. Those of us who work the night shift really have screwed up metabolisms. Working nights is very stressful on the human body. We were all meant to sleep at night not during the day.

Okay, so you have done all the things listed above and find you still cannot lose the weight. Let’s investigate the situation a little further. Are you drinking enough water? If you answer that you drink enough fluids then my next question is, do you drink pop or other sweetened drinks? If you do you need to stop. Regular pop, diet pop and other sweetened drinks are called empty calories because they have no nutritional value. The only thing they do is add to your excess fat. Did you know that if you do nothing else but stop drinking pop you can lose approximately 40 pounds in a year, give or take a few pounds.

Wait a sec, diet pop? Yup, diet pop is sweetened with artificial sweeteners and is basically poison. Diet pop actually tricks your body into staying fat. When you drink diet pop the body thinks it is getting something of value and when it realizes you were only kidding the brain signals the stomach that it is still hungry and you end up eating more.

Stick with the water and maybe some green tea. The green tea gives you an added benefit of antioxidants that are so important for your health and it tastes great, too.

So try to decrease the stress in your life, divorce it if you have to, get more sleep at night and give up the pop. This should help turn the “I can’t lose weight” into “Yes, I can lose weight”.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Master Cleanse Instructions – Jump Start Weight And Body Cleansing

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 21-10-2012-05-2008

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Want to jump start your weight loss? Want to rid your body of unhealthy toxins while losing excess body fat? If you answered yes to either, or both, of those questions than you should give the master cleanse a try. For anyone who is unsure of what the master cleanse is or how you go about it, I will explain the master cleanse instructions in this article.

The master cleanse is a liquid mixture that anyone can make themselves at home with some commonly found household items. You will take this mixture in place of your meals for a ten day period. During that time you won’t eat any solid foods but rather exist solely on the cleanse mixture which can be supplemented with water, tea and clear broth.

By doing this you will lose anywhere from ten to twenty pounds (some of that weight loss will be in the form of water weight which you will gain back, but some will be in the form of excess body fat which you won’t gain back, if you eat right, that is).

During the cleanse you will also flush toxins from your body.  This isn’t the easiest of diets to stick to but for those who have, they’ve found that they have an easier time of eating healthy foods even after they’ve completed the cleanse.

That’s because the toxins in your system can have an addictive nature. The more junk you have in your system the more junk you seem to want. When you clean all the junk out, you simply don’t seem to have as many cravings as you once did which means it’s easier to stick with a good diet plan even after the cleanse.

You do have to make sure and ask your doctor if you can go on this type of diet. I’m not a doctor and I can’t give you medical advice. If your doctor says its ok than you should prepare yourself first.

To prepare yourself you’ll first want to pick a start date. Give yourself a week (or at least several days) lead time before you start the cleanse. Doing this will help you get yourself used to the idea. You can also help prepare your body by lowering the amount of calories you take in daily just prior to starting the cleanse.

If you eat your normal diet one day and try to only ‘eat’ a liquid diet the next, you’re going to find it’s very difficult to stick with. If, on the other hand, you make a slight change to the number of calories you take in as well as what types of foods you eat a day or two before you start the cleanse your body won’t be as shocked by the change and it will be easier to stick with the cleanse.

To lose excess body fat as well as detoxify your body follow these simple master cleanse instructions. Just make sure that you ask your doctor if he thinks it’s OK for you to do it. If you’re  not healthy enough for the cleanse you might do more harm than good.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Lose Weight And Build Muscle The Right Way

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 20-10-2012-05-2008

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To be able to lose weight and build muscle you need to be on a low fat, high protein diet and work out with weights on a regular basis. Low fat to help lose the excess body fat and high protein to help build the lean muscle mass, and the weights to tone, tighten, and strengthen.

If you are just starting out you will need to assess your current diet and make some changes. You can cut out most of the fat in your diet but remember, your body has to have some fats to work properly so you can’t cut them out completely. The fats to steer clear of are saturated fats, hydrogenated oils, and trans fats.

Some food choices that are good sources of fats that you should have are salmon, avocados, and olive oil. Just remember to eat these types of fats in moderation as well.

Proteins you should eat to lose weight and build muscle should be lean protein like boneless, skinless chicken breasts or turkey breasts, any kind of fish, and pork and red meat in moderation. You may choose to take a protein supplement as well if you are really interested in bulking up. Do not take any supplements or anything like that without talking to your doctor first.

Working with weights is a very important part of the equation. Even if you just followed the diet tips listed above, you might lose the excess body fat but your body still needs resistance training to help build your muscles. Now if you’re a woman I don’t want you to panic, when I say build your muscles I’m not talking about becoming the Hulk, rather just getting some nice, and feminine, muscle tone.

The truth of the matter is that women simply can’t get really big, they just don’t have enough testosterone to get really big. If you’re thinking to yourself that I’m wrong because you’ve seen the female weight lifters you must understand that even if they’re not taking any performance enhancing drugs, they are still working out as a full time job. Do you work out that much? Do you eat 100% healthy 100% of the time? Probably not so all you’ll do by lifting weights is to get a fabulously toned body that will burn fat even while you’re asleep.

To get the most out of your weight training remember, it’s all about the form. I actually just got back from working out right before I wrote this article and no matter how many times I see it, I’m still amazed to watch the poor form people use when lifting weights. Just today there was a young woman at my gym who was basically following me, she did all the machines or free weights I did. All I can say is that she must have been in a hurry because she did her sets so fast she might as well not have done them at all. She was hardly engaging her muscles at all, what she was doing, was letting gravity and momentum help her through her sets.  That’s not the right way to do it.

If you want to lose weight and build muscle there are three main steps: cut back on your fat intake, eat more lean protein and start weight training. Just make sure that you take it slowly when lifting weights, you want your muscles to do all the work, not gravity.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Motivation To Lose Weight – Your Key To Weight Loss

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 19-10-2012-05-2008

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If motivation to lose weight was easy to come by, no one would be overweight in our country. We would all be the ideal weight and pictures of fitness.  In order for you to get your motivation there are some tips you can follow.

Ultimately though, it’s up to you to figure out what things will not only help you get motivated, but to keep that motivation intact. Of course, everyone knows of the dire consequences associated with having too much body fat and living a sedentary lifestyle. It’s one of those things though that until (or unless) it happens to you or someone you love, you just stay complacent and think that it will never happen to you. 

Of course, it can and will if you don’t take control now. There are a few aspects to losing weight, such as eating better foods, less junk, and getting a lot of exercise. Believe it or not, for many people the motivation to lose weight will often start with working out.

I know that may sound ridiculous, but if you get past the idea that exercising is just jumping in the car and going to the gym, you may begin to understand what I mean. For instance, if you enjoy dancing think how much fun you’d have going to a dancing class. What you might not realize is that that is a great way to lose weight!

If you enjoy getting outside, it’s really easy to get some exercise by riding your bike, or just taking your dog for a walk.  When you realize that exercise doesn’t have to be a chore, but rather some form of physical activity that you can actually enjoy you’ll see that the motivation may not be so hard to come by.

Another great way to get and keep your motivation is to find a like-minded friend to exercise with. It can be as simple as the two of you taking a class together, joining a gym, or just going for walks, having a buddy can make all the difference.

There are a few reasons for this. One of them is that you will feel a certain amount of peer pressure when you start working out with a friend.  You don’t want to let your friend down, you know they’re counting on you. By including your friend in your workout plans you’ll also be making it more of a social event rather than an ‘exercise’ session. No one wants to miss out on a chance to socialize!

One thing you don’t want to do is put yourself under a lot of pressure by setting up an unrealistic time frame. Don’t wait until a few weeks before a wedding, or vacation. If you do, you’ll just be setting yourself up for failure. It will be virtually impossible for you to meet your goal and once the event comes and goes you’ll probably be done working out. Instead just make a commitment to yourself to get healthy.  That is the best motivation to lose weight.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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