Are the Best Bodybuilding Workouts Found in Magazines?

Do you know that most training routines that are published in the bodybuilding magazines, including schemes that are supposed to be used by champions and are called best bodybuilding training are worthless for the average student?

Do not be misled by their physique chiseled bodybuilding these stars are the least qualified individuals to disseminate information training.

The key is that the culture of bodybuilding is not a type of activity a living person should be involved on their own.

These stars were physically gifted genetically so that their muscles develop any type of plan they undertake. Most use anabolic steroids and other artificial aids to improve the pharmaceutical quality of their training sessions and speed muscle recovery.
Although the use of steroid is a choice of the student, but these people are injecting so powerful doses in their systems they risk permanent damage to vital organs.

Because of their massive ingestion of these drugs, exercise sessions are extended beyond the level of intensity of a probationer natural, making their training routines too extreme for the average person to follow.

Yes, these routines are productive for the genetically gifted students better drugs, but the typical natural bodybuilder will not reach himself working in a depleted state by emulating the marathon training schedules for any length of time .

Even so, mainstream publications still push these physical workout as gospel.

In general, the periodic training will market gimmicks and miracle pills that will guarantee to turn you into Superman in as little as six weeks.

Beware of those ridiculous training routines that guarantee miracles. Most of the information in these magazines discuss the miracle that will add extra fifty pounds of muscle in six weeks. These publications are essentially a giant catalog of products to market weight of their business through their education training.

As for supplements, the average student should be aware that they can be useful if they are taken properly.
Creatine and protein supplements are two products that have withstood the test of time and increase your progress if you are training correctly. Do not be mislead that you need to buy ridiculous amounts of amino acids and various other supplements to improve your physique.

You are better served by sticking to basics and not waste money on a non-esoteric sense that deplete your bank account, but no closer to your goal of your fitness. Time has proven that most routines meant to be used by the stars are physically worthless.

Sure, it's interesting that these champions win their titles, but if you are at their genetic level and use of bodybuilding drugs themselves, their workouts are not relevant to you. In extreme cases, following their routines can force you to end your career because of serious injuries during training.

My suggestion is you do not try to imitate the star that you often read in consumer magazines. The correct route is a sensible training routine. Read more about the best bodybuilding- secrets.

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How to Put on Muscle Without Weights

If you really want to put muscle on your frame, then you better think about learning how to build muscle without weights. This is not as hard as it sounds at all. A lot of people think you have to own a full weight set in order to build your body. But in the last few years, the fitness industry has had a revival of body weight training. If you've seen some truly amazing bodies out there, chances are you've seen people who build muscle without weights. You will get much better results at home than living in the gym with the fancy equipment.

Here are the " best bodybuilding secrets" I know of:

First learn how to grow impressive muscle without curling the first dumbbell.

If you've watched the Summer Olympics, then you have seen the male gymnasts. Are there any better bodies out there than theirs? These guys are ripped and lean and their bodies are incredibly strong. They don't spend hours lifting weights, their training is body weight resistance. Their muscles are large and plenty. Any excess body fat just melts away when you build muscle without weights. Your diet is so much more effective than just curling hand weights in the gym.

You may ask: Can I get really big if I don't use weights?

The men in the body building contests do lift free weights. And if that's your aim, then trying to build muscle without weights is not for you. But for most of us that's not what we want to see. In the late 80s, the Mr. Olympia physique was in fashion but it's quite oldfashioned now. No one is really trying to transform themselves into that grotesque look. It's just unappealing on many levels. They don't look like real people. You want to be an average body weight with killer muscle tone and definition. There is a threshold that once you cross your strength to weight ratio is not right anymore. The truth is that too much muscles is actually counter productive. Back to those gymnasts, those men are stronger than any bodybuilders in the business! Their strength is practical as well.

Try one arm and one leg moves if you really want to build muscle without weights.

If you want to build muscle without weights by utilizing resistance you want to challenge yourself and add muscle. This will push you further. You can pick up a weighted backpack to do your push ups. Or tie on a weight belt to make it more challenging and increase your resistance. But what will work best is doing your push ups using only one arm. Try chin ups with only one arm and do one legged squats. The less equipment you use the most your advantage.

All you need are 4-5 body weight exercises to build muscle without weights.

Pistol squats, hanging leg raises, or one armed body weight exercises will really yield some amazing results. Practice them regularly and your body will be ripped beyond your dreams. If that becomes too easy, then you want to do your push ups with only your hand. This will make it even harder. Once you can do these with ease, you will know that you can build muscle without weights. Your body will reflect all your body weight resistance work.

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How to Fit Your Lifestyle With Outstanding Growth Potential With Muscle Building Programs

With all the strict muscle building programs out there, it can seem pretty overwhelming. It can certainly be disappointing to try adding muscle mass, only to learn you must train on gym machines to do a major portion of these muscle building programs. Maybe you have a serious lower back problem, but the workout you've found wants you doing dead-lifts. Why don't we look at some BETTER options in muscle building programs!

So let's uncover the bodybuilding secrets! Okay, let's dispel some myths. "Does it really matter what type of resistance training I'm doing?"

No! The philosophy of free weights being so much better of the muscle building programs is HOGWASH! The ESSENTIAL POINT is that you are DOING the resistance training. It really makes NO difference whether you're getting it from free weights, body weight, or gym equipment. Although MANY bodybuilders swear by free weights, there have also been MANY who have used Arthur Jones' Nautilus equipment to REALLY bulk up! So stop focusing on the "how" part of the resistance training, and concentrate on the "DOING" part of it! You're muscles WILL see gains as long as you are PUSHING them.

"How should I divide up my workouts?"

Regardless of working out 5 times a week, or just once, you CAN get a complete and full-body workout that gives you everything you need. Think less of how to divide up your muscles into categories for working out on particular days together. Rather, think MORE about the TIME each week you can commit to exhausting your muscles. The only additional benefit to a total-body workout done in a single day is that you ONLY have to do it ONCE a week. Workouts broken down into 3 or 4 days a week, on the other hand, will not take nearly as long as the one-day workout. Personally, 4 days a week works great for me. But this is only MY choice, not necessarily a recommendation. The key is finding what works for YOU!

"Is there any benefit to less vs. more reps?"

Actually, each has it's own purpose. Neither is particularly better or worse. Generally, if you're looking to get REALLY big, REALLY fast, then more repetitions is the way to go. It's know as sarcoplasmic muscle growth, and it's AWESOME for bulking up. On the other hand, if the "Hollywood look" is your goal, along with overall strength, then you want less reps. For the best of both worlds, try doing more reps for a period, then switch to less reps for a time afterwards.

"Is it better to workout first thing in the morning?" Only if you're a MORNING person!

The only advantage I've found to early morning exercise is that it's OVER and DONE with sooner! On the other hand, morning exercise CAN increase the potential for injury if you do not warm up first. Honestly, the time's NOT that important. About the only thing getting ME out of bed before 6AM is a BOMB going off! Still, though, you do have you "die-hards" that LOVE a good morning workout - my hat's off the them!

Anyway, I really hope this has shed some light on some common misconceptions regarding muscle building programs. The bottom line is that you truly CAN see outstanding muscle gains with muscle building programs to fit your lifestyle!

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How to Lose Weigh Easily with Healthy Food?

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Switch From a Over-Weight Body to a Great, Healthy One

The wisdom that cannot be contested at all is that we should avoid body over-weight. First, over-weight will make your movements slower even during critical occasions. Second, with your less mobility, you will become unfit for certain tasks though you have the required talents for them. Third, over-weight will lead to further weight increase due to your tendency to over-eat resulting in deterioration of your health. Hence it is imperative that you should curb this menace of over-weight in the bud itself. To lose weight quickly, the following few points can be borne in mind:

- Fat foods, especially saturated fats, junk foods, spicy and oily foods and processed foods are responsible for weight gains and a fat body. While saturated fats, junk foods, spicy and oily foods and processed foods should be completely avoided, your fat consumption and that too, only non-saturated fats, should not exceed more than 25 per cent of your calorie intake.

- If you have a sweet tooth, you tend to over-eat sweets. This problem can be countered by eating more of fruits. But if you indulge in consuming sweets, the body is forced to excrete chromium. Chromium is very much needed to build calorie-burning lean tissue.

- Your water intake must be sufficient. Most of you wait for getting thirsty to drink water. Whenever you feel you are hungry, by and large, it is an indication that your body needs water. If you drink water then, you can feel the fullness. Further, water is found to be a good solvent of vitamins and minerals and hence it carries these vitamins and minerals into the body cells. Likewise, the wastes and toxins that are present in the cells are also removed by more of water intake. By removing toxins and wastes from the fat cells, you can lose your weight quickly and considerably.

Water also hydrates the body from the inside. It helps in digestion. It is proved that if you cultivate the habit of drinking small sips of water during the course of your eating, it will give you the required fullness faster and your over-eating can be avoided. By drinking sufficient water, you can also get rid of the problem of constipation. During constipation, you may not feel like eating sufficiently and hence after the bowel movement, you may have a tendency to over-eat and this will result in weight gains.

- Fiber diet comprising fresh fruits and leafy vegetables, salads, wholesome grains and beans are very good at giving you the fullness of stomach more quickly so that you will not over-eat. These foods will also supply the essential vitamins and minerals to your system. You can also lose weight quickly because these foods do not contribute to your weight gains.

- Most of us are not aware that our craving for certain foods arises when we are allergic to these foods. So we should immediately embark upon a study and find out the foods on which we have more craving and which we over-eat and discard them from our diet regimen. You can take the help of your physician, if necessary, to surmount this problem. This will help you to lose weight quickly.

These practicable steps, which if adopted, will help you in resolving your problems of over-weight and obesity.

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Best Way to Lose Belly Fat

For people who have a Body Mass Index of 34 or less, possession of a fat belly bears increased health hazards. Fats that get stored at the stomach and abdominal region, pose increased health hazards than the fats at any other region of the body. These potential health risks include high blood pressure, heart disease, high blood sugar, insulin resistance syndrome (also known as the metabolic syndrome X) and high cholesterol levels.

The area in which your body's excess fats get deposited is determined by an aggregate of factors such as age, genetics and gender. The common observation is that men are more likely to deposit their excess fat around the middle part, while women are prone to deposit them at their hips, butt, pelvic region and thighs.

There is no single best way as such to lose belly fat. However, you can practice a combination of the following to lose your belly fat.

Avoid processed carbohydrates

There are two different kinds of carbohydrates -the refined carbohydrates and the complex carbohydrates. Refined carbohydrates are unhealthy carbohydrates that cause your body to accumulate fat around your stomach region. They are the processed carbohydrates like polished rice, crackers, noodles, cereal, etc. Complex carbohydrate foods include whole grain breads, brown rice, oatmeal, cornmeal, barley, muesli, etc. These are good carbohydrates that help you feel energetic throughout the day, and hence also in your weight loss. So if you are planning to cut on carbohydrates, cut the refined ones.

Cardio exercises

In addition to controlling your diet, you also need to do cardio or aerobic exercises. By doing these exercises, you cannot spot target fat accumulated areas of your belly. However, your belly fat is the first to be burnt down when you start losing weight. Some cardio exercises that you can practice includes running, cross-country skiing, walking, handball, swimming, step aerobics, rowing, rock climbing, bicycling and walking. Also include weight training exercises into your exercise regime. As developing muscles help burn calories.

The best time to carry out your exercises is the early morning hours. When you exercise at the dawn, you are energized to be active for the entire day. Besides, you will be breathing fresh air in the morning hours of exercising. So exercise for 30 minutes to 1 hour in the morning time.

Eat fat burning foods

Certain foods help you burn fat better. These foods include apricots, beets, artichokes, kale, broccoli, apples, Brussels sprouts, blackberries, cabbage, blueberries, cantaloupe, cauliflower, cod, celery, corn, carrots, cherries, cranberries, chives, crabs, egg plant, cucumbers, grapes, honeydew, flounder, grapefruit, green beans, garlic, lemon, limes, mangoes, lettuce, leeks, lobster, mushrooms, lady's fingers, nectarines, papaya, onions, parsley, oranges, peppers, peaches, peas, pineapple, pears, pumpkin, red cabbage, radishes, raspberries, spinach, scallions, squash, sauerkraut, strawberries, tomatoes, string beans, tangerines, watermelons and turnips. Include more of these foods in your diet so that you burn fat faster.

Move your legs

Do some exercises that require the movement of your legs, as this will make the muscles at your lower abdomen to work, and help you burn fat and shape up your belly. One of the ways is to dance. Dancing, besides helping you to lose weight, also works in toning your legs and losing your belly fat. It is safe too!

Improve your posture

Your body's posture is of significance in weight loss whether you are exercising or not. This is because; in order to maintain a good posture you would have to utilize many muscles. And by utilizing these muscles you will be holding up yourself continually. Therefore it is a sort of exercise that makes you feel better day after day.

Drink water

Drinking water is of significance in weight loss because water hydrates you to ensure proper functioning of all body processes, flushes out toxins, increases your metabolism so that you burn calories faster, and energizes you so that you stay active all day long. Drink 8 to 10 glasses of water every day. It is proved that when one drinks hot lemon water or ice cold water, he or she tends to lose weight faster.

Refrain from junk food

The prime cause for you to develop a fat belly may be that you consume a lot of junk food. Consuming junk foods increases your appetite, triggering you to eat more of it. Besides, junk foods are unhealthy. They aid in fattening you up around your stomach part.

Reduce stress levels

If you are stressed over a period of time, you tend to gather weight around your stomach. This is because, increased levels of stress makes your body to secrete certain kind of hormone called cortisol. This hormone is directly linked to fat depositing around your stomach. If you are stressed for a longer period, seek help. You may also practice some relaxation exercises.

Go for a balanced diet

Shun all unhealthy foods -all kinds of foods that are rich in sugar or caffeine. Switch over to nutritious and fiber rich foods. These include whole grains, fresh vegetables, fresh fruits, oatmeal, etc. Nutritious and healthy foods help you keep a balanced insulin level and therefore maintain the level of your blood sugar under control.

Take your meals at frequent intervals of not more than 4 hours. But let these meals be smaller in size. Making such a way of food intake your habit will not only keep your metabolic rate high, but also ensure that you are always "stomach full" and energetic. When you gain control over your hunger, you are on the way to reduce your belly fat.

Sleep adequately

A proper night's sleep will keep you active throughout the day. If you do not get proper sleep at night, you tend to be tired for the rest of your day. And, your tiredness makes you feel like taking some food often, which may lead you to overeating and hence develop a fat belly. So sleep well during night. Ensure quality sleep for a minimum period of 8 hours at night.

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The Top 3 Workouts For Women

If you are a woman, then you understand the importance of maintaining good health with strength training and muscle building. You probably also understand that a workout for women is not just about losing weight and looking better. An ultimate workout for women can help you to increase outer and inner strength, as well as feel better emotionally, physically, and mentally. It is a guaranteed three in one package.

A workout for women is one of the most important parts of a health regimen. Eating healthy and getting regular doctor's visits should also be a top priority. The sad part is that not enough women consider muscle building a priority. Some do not even think about weight loss. In today's society, there are plenty of women who could care less about their health. And sadly, it's quite obvious.

Many women look at exercising as too demanding and time consuming. Some look at working out as being too difficult, and others look at it as being an inconvenience to their schedules. A lot of women claim that working out just isn't for them. To be quite frank, a muscle building and fat burning routine need to be a priority right along with showering, eating, and sleeping. A workout for women is not nearly as hard as some might imagine. Given below are the top 3 workouts for women that anyone can do to increase their strength and health:

1. Aerobics - This type of activity really gets the blood flowing. Forms of aerobics include dancing, jogging, walking, dancing, and swimming. Most sessions are usually performed anywhere from 10 - 60 minutes, depending on the individual. This workout for women has been proven the most effective for the overall elimination of body fat.

2. Pilates - This type of workout for women was developed by a man named Joseph Pilates. It has helped billions of people to tighten and tone problem areas all over the body. Most workouts last no longer than 15-30 minutes, and can be purchased on DVD. The workouts are performed on a mat, and consist of slow and controlled movements. The focus is on the core of the body to help strengthen from the inside out.

3. Weight lifting - Weight lifting is a very popular workout for women because the ability to reshape your entire body is a grand possibility. If you are more interested in muscle building, then all you have to do is put more weight on the bar, and consume more daily calories from healthy food sources. However, a weight lifting routine is recommended for everyone, both men and women alike, no matter what their preference is for an exercise routine.

If at all possible, you might want to consider doing a combination of workouts for women on a daily basis. Unfortunately, some women cannot do their workouts every day. There are kids, work, spouses, and loads of other responsibilities that seem to get piled up all too often. Scheduling a time for your workouts will help to make them more of a daily priority.

The workout for women that you choose should be treated like a real part of your schedule. For example, to make sure that it gets done, try not to be so easy on yourself. When you do not go to work, how do you feel? You know that work is a major priority, because you need the money, right? Well exercise helps to decrease a number of diseases, and encourages our overall health and well-being. We definitely need our health! When your health starts to go, life begins to lose its quality. Performing a workout for women will make you feel more alive, vibrant, and young.

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The Truth About Abs Review - What Mike Geary's Program is All About

Fitness programs and fitness gurus are literally everywhere these days and the Internet has not been spared. It seems like there are thousands of online fitness programs out there that are all promising the secrets to a great-looking body. There is one program that is quite unique though because it focuses on one very important part of the human anatomy and that is the abdomen.

Many people think that having six pack abs is mainly for cosmetic purposes The truth is, having a flat and well chiseled midsection is a sign of having a stable core which is essential in living a healthy and active life. And it is a good thing that there is a program that deals specifically with that part of the body and that program is called The Truth About Abs. This the Truth About Abs review is for those who want to get to know before this product more.

One of the things that this The Truth About Abs review discovered about the program is that, unlike other fitness products, it is generally hype-free. It does not over promise and it does not tell you that losing weight and getting a shredded abs is easy to do. This program tells it like it is. That to get great abs an individual must be willing to exert some effort and to instil discipline in himself. The program will definitely discourage and maybe even disappoint many people. But for those who are serious about losing weight and getting the body that they have always wanted, then this program is the prefect solution.

This program is definitely not one of those eBooks that promises a miracle answer to the problem of excess weight. The techniques presented in this program are practical and can be done by anyone who are not satisfied with their bodies.

From this Truth About Abs review I am convinced that getting this program is probably the best investment that one can make with regards to one's health. After all, having six pack abs does not only look good, it actually can be good for one's physical and mental health.

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Tips That Every Beginner Needs to Know About Chest Workouts

Everyone aspires to have well toned chest muscles, often talked about as one of the sexiest group in human body. However, quite many people, especially the beginners don't seem to be really aware of how to go ahead with developing a well balanced chest.

Here are some effective exercises that would help developing well toned good looking chest muscles.

Push ups - Push-ups form one of the simplest, yet very beneficial exercises that are really needed for having a strong fitness foundation. They play a very vital role in any fitness program that you may decide to undertake for improving general body health and are central for body strength. Push-ups benefit almost every muscle of your body. There are quite many variations to push up, each delivering its special benefits. While push-ups help avoiding back injuries, they allow you to practice better posture, so important for your overall personality.

Upper Chest Workouts - You have many interesting and effective exercises for the upper chest. These include ball inclined push-up, declined push-up, incline bench dumbbell press, incline dumbbell flyes and incline barbell bench press. Including some of these exercises in your daily regimen is recommended.

Lower Chest Workout - First you should know the right way of doing these exercises: keep abdominal muscles tight, and shoulders should be down while keeping the chest up. Exercises realized to help these workouts include wide grip decline barbell bench press, decline barbell bench press, decline dumbbell flyes, and exercise ball push-up.

Warm ups - You should necessarily start your exercise program with warm ups. They are important to help your muscles wake up, thus preparing your body for what is coming forth and get ready for improved supply of blood. Further, warm up exercises help avoiding injuries and make your workouts more effective.

Bench Press - The bench press is another very useful and practical workout, especially for the main muscles comprising of shoulders and triceps. Carry out a basic bench press by keeping elbows bent up at ninety degrees angle. You should understand that the only way to have chiseled chest is not thru heavy benching as there are many other exercises also.

Stretches - Stretches are important and you should stretch your chest muscles often, as they help to have improved flexibility and avoid injuries.

Common Chest Exercises - There are quite many exercises centered on building of chest muscles. Some of the more popular are: barbell bench press, cable crossovers, dips, push-ups, dumbbell pullovers, single arm dumbbell, smith machine bench press, free motion cable crossovers, isometric chest presses, and single arm dumbbell.

Warm ups - Start your exercise program with warm ups. They are important to help your muscles wake up, thus preparing your body for what is coming forth and get ready for improved supply of blood. Further, warm up exercises help avoiding injuries and make your workouts more effective.

I hope that I shared enough informations with you about Chest Workout Exercises in this article.
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Alternative ways of healing

One way of helping people is by doing shamanic councelling or shamanic healing. This tradition is as old as humanity. It is still used all over the world and it has it's revival nowadays, which is not surprising if we take into consideration that our modern chemical treatment fails to bring health back to people. It just makes us dependant on more and more medicine.... Once you joined the path of taking them, doctors prescribe more and more with time. There is no "way back".

Or is there?
Fortunately YES.

Hundreds of ways, which all help you get rid of your drugs and start living and enjoying your life. One of these methods is shamanic healing. It is my favourite I must say because it works on the roots of the problems. That is the root from which your illness sprang. By solving the original problem - your life changes dramatically. Imagine it as a tree: there are several brunches coming from the same trunk. If the trunk is healthy all the branches are healthy as well. When we solve an initial issue thrugh shamanic coaching/healing all the "branches" are solved as well. That's the beauty of it.

I hope I made you think about the possibilities that are around you that help your well -being and work together with your body well.
Wish you all the best :)

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How does Omega 3s Help You Burn Fat?

Does FAT really make you FAT?

The right answer to this question depends on what type of fat we’re talking about. Certain fats are actually essential for many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to gaining weight and a long list of diseases.

Fat to Avoid

Hydrogenated Oils

You have probably already heard in the media that hydrogenated oils are detrimental to your health so avoid them at all costs. But what exactly are they?

Hydrogenation is a chemical process used to make fat more stable. This method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This “toxin” has been linked to cancer, heart disease, diabetes, weight gain, birth defects and obesity.

You must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine,cookies, cereal bars, sugar cereals, crackers, chips, pretzels, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include hydrogenated oils as ingredient.

Fats That You Have To Eat

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependant on fatty acids (that's the reason people who go on very extreme low fat diets often suffer many health problems).

Omega 3 Fats

Omega 3 Fats are essential to human health but unfortunately it cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, raw walnuts, organic eggs, salmon, sardines and grass fed beef.

Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy can develop vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), mood swings or depression, and poor circulation, poor memory, dry skin and heart problems.

Cooking Oil

The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)

Oils are best RAW

Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.

Key points you need to know about fat and fat consumption:

1. Avoid products containing hydrogenated oil and partially hydrogenated oil

2. Consume foods high in Omega 3’s

3. Cook with Organic, Unrefined Coconut Oil

4. Use Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.

Remember all fats are not created equal. Proper use of the good fats can be a great way to keep you and your family at optimum health.

Watch this video on Healthy Diet

How To Construct A Weight-Training Body Routine That Works

If you are one of those guys who go to the gym only on the weekends, then you don't have much chance of you building up solid muscle bulk compared to those who go on a regular schedule. So it's vital that you take your gym trips seriously and develop a good weekly routine.

To do this, you should have the time to work out for 3-5 days a week doing an hour each time. But how do you organize your training schedule?

Well, there are two types of routine you can do: A Full Body Routine or A Split Body Routine. Let’s have a look at the differences.

What Is A Full Body Routine?

A full body routine involves 3 workouts per week, at each workout you train ALL your LARGE muscle groups.

When I say large muscle groups, I mean your upper legs , back, chest and shoulders. So each workout will include at least one back exercise, one chest exercise, one shoulder’s exercise and one legs exercise.

This means each muscle will get around 1 exercise per workout.

So What Is A Split Body Routine?

A split body routine on the other hand, splits your large muscle groups over a number of sessions, ranging from 2 to 5 sessions. So for example you may have one day where you work your chest, one day for shoulders, one day for back and one day for legs. Using split routines, each muscle group is likely to get more than 1 exercise per workout.

I recommend you do the split body routine and I’m going to show you some of them.

2 Session Body-Split Routine

This involves getting a full body workout from two sessions. In other words you work your large muscle groups over 2 workouts (e.g. session 1-Back And Legs , Session 2- Chest And Shoulders.

If you do 4 workouts a week you can cover your body twice doing this, and in each session you can even add 1 exercise to work the smaller muscle groups, like biceps, triceps, abs, forearms and calves. Choose the one you feel requires the most work.

4 Session Body-Split Routine

Here you get a full body workout from 4 sessions.

In a nutshell at each workout you work a different large muscle group. You can also add one small muscle group per workout, so you can complete 3-4 exercises on a large muscle group and 1-2 exercises on a small muscle group each session. (e.g. session 1-legs and calves , session 2-chest and biceps , session 3-back and triceps , session 4-shoulders and abs)

So How To Choose Which One Is Suited For You?

As a beginner you should start off with a full body routine. This allows your body enough time to recover AND it makes sure you do not overtrain your muscles.

As you get more advanced you can move from a full body routine to a split body routine, where it is best to start with a 2 session split. This is more intense, and provides a better workout than a full body routine, BUT this is only beneficial if your body can take it. So only do this if you are NOT a beginner.

Finally, to increase intensity you can move into the 4 session split body routine. This will provide your muscles the best workout and best growth. But please only do this when you are strong enough to, otherwise you will fail!

So now you know what your weekly routine should look like.

Get FREE DVDs on Body Routines here.

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Simple, Healthy Meal Plans You Can Start Right Now

Is it possible to put together a simple and healthy meal plan that is not going to be complicated and hard to follow?

Yes, it is.Let me show you how. The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.

Here are 3 healthy meal plans you can get started on right now.

Breakfast

Protein should be included in every meal throughout the day - in breakfast as well. Make sure to include organic cottage cheese, eggs, smoked fish or raw nut butter as one component of your healthy breakfast. You can include carbohydrates in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are:

2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit

Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.

Smoked salmon over sliced tomato and 1 green apple

Lunch

An easy way to ensure that you always have healthy protein available for lunch is to pack leftovers from dinner the night before. E.g. hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

3 great sample lunches are:

Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.

Leftover chicken legs with ½ sweet potato and broccoli.

Lean hamburger over portabella mushroom and brown rice with a green salad or cooked vegetables, 1 orange.

Dinner

Be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Make sure to remember to include protein and carbohydrates.

3 great sample dinners are:

Buffalo meat balls over rice pasta with sautéed broccoli.

Mexican salad: Ground beef over shredded lettuce and tomato, brown rice and guacamole.

Grilled Salmon with asparagus, green salad (oil and lemon juice as dressing) followed by a fresh fruit salad.

Snacks

Don't let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating habit much more difficult. It’s important to keep snacks handy so you never experience hunger or low blood sugar level without having a healthy option nearby.

3 great snacks are:

2 Tbsp almond butter on ½ apple

Cottage cheese and pineapple

Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)

Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like the above is the first step in achieving your health and fitness goals.

To get started right away on your own fat loss goals , download these Simple and Healthy Meal Plans right now.