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Six Super Easy Fat Loss Tips

Summertime is here! It’s time to kick your fat loss goals into over drive if you are putting on that bikini very soon. Sometimes we let time catch up with us and wait right up to last minute to try to do anything about fitting into our last years swim suit! Read over these great fat loss tips from and lose weight quick and easy! Enjoy!

6 Top Fat Loss Tips

Save precious calories and get rid of extra pounds with the following 6 super-easy summer weight loss tips. During the hot season it will be so much fun to update your eating regime with new fruits and delicious juice recipes. Consider a few smart food substitutions to get slimmer without sacrificing your love for gourmet meals.

1. Add Sunflower Seeds to Your Salads

  • Boost the protein content of your salads with a tiny amount of sunflower seeds. Sprinkle a handful of this ingredient on your veggie or fruit salads and enjoy the crunchy feel it will offer to your meals. Diet experts agree that this simple trick will help you lose weight more efficiently.

2. Fruit Sorbets

  • The rising temperature increases our cravings for delicious ice creams. However, if you want to get rid of a few stubborn pounds, it is important to replace high-calorie ice creams with fruit sorbets in your eating plan.

    Save up to 120 calories per serving with a similar food swap. Mix your favorite organic fruit juice with coconut milk or other fruit juices depending on your preferences.

3. Brazil Nuts

  • Lose weight in the quickest time by consuming Brazil nuts on a regular basis. According to experts this type of nut is rich in selenium which guarantees the proper functioning of our thyroid hormones which keep our metabolism on high speed. Eat at least a handful of these nuts on a daily basis to lose weight dramatically.

4. Dark Chocolate

Curb your cravings with this simple trick and stick to your slimming diet plan without difficulties. When you’re overwhelmed by sugar cravings eat 2 tiny pieces of dark chocolate. This snack will keep your blood sugar on the ideal level without having to struggle with the temptation of eating unhealthy desserts.

5. Brightly Colored Fruits

  • According to experts brightly colored fruits like blueberries, apples, raspberries, nectarines and plums are low in sugar and high in fiber. Consume these ingredients on a daily basis to prevent fat-storing in your body and boost the detoxifying process to eliminate fat and free agents from your organism.

6. Grilled Peaches and Fruits

  • Reduce the amount of pies and cakes you consume during your slimming project. If you want to tame your cravings for sugary foods prepare delicious grilled peaches or other fruits. Save up to 300 calories with a similar diet snack option.

In conclusion, when taken into consideration these 6 fat loss ideas can help you fit in that swimsuit or bikini just in time for the beach trip. Just remember it is never to late to start with any fat loss tips!


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Top Muscle Building Tips


Muscle Mass Gaining Tips| How To Build Muscle

Top Muscle Building Ideas

First of all, let me think you for your purchase of my Muscle Gaining Diet Tips. I am going to give you some great pointers to aid in your muscle building platform related to your food and caloric intake. Let me give you a little background on myself(JW). I have been a ASMF Personal Trainer/Sports Specific Trainer/Sports Nutritionist for over 10yrs now. I used to work for a big fitness center here in my county,not mentioning any names here, but decided just to go out on my own and do private consults from time to time.I have helped 1,000‘s of people achieve
different goals along the way. My whole goal is to point you in the right direction but you have to take the lead and apply what I give you.With that being said, I’m going to try to stay on track and not stray away from just focusing on Muscle Gaining Tips! Remember, I’m just giving you a lot of info and trying to point you in the right direction, based on things that I have personally tried and learned over the years! Take them and run with it!

Muscle Building Tip #1(Protein)
-Make sure you are getting enough protein in your diet. Here are some choices of protein, fish,chicken,lean ground beef,turkey,tuna,eggs,fish,shrimp,nuts,peanut butter,milk(2%-or Whole),or protein shake with milk.
-You want to try to consume at least 1gram of protein per lb of body weight. So for example at 160lbs, you need to try to consume at least 160gr of protein daily.So as you get bigger, up your protein! Remember this is just a starting point!

Muscle Building Tip#2(Carbs)
-Carbs are important also! When trying to add muscle you must consume an adequate amount of carbs in order to build muscle. If you don’t you will just stay lean and small with no added muscle. Your body will burn up muscle protein for energy and rob the muscle of building blocks!  Your good source of carbs(complex) are,rice,potatoes,wheat breads,pastas,oatmeal. I could list 400,but no need to. If you want a good list of complex carbs, just Google-Example of Complex Carbs.One tip I would give you about carbs is make sure you consume SIMPLE(Sugar) Carbs after you workout.You need to replenish you glycogen levels quickly.An Ideal idea would be to consume a protein shake with whole milk right after you workout.Then 1 hour after your shake, have a big meal! And grow some muscles!

Muscle Building Tip#3(Fats)
- I’m going to keep this one simple! Try to consume some where around 80-90gr of fat daily!Keep your saturated and trans fat consumption to a minimum. You want to consume a lot of the good fats…your polyunsaturated and mono unsaturated. I am going to give you a link with a lot of great info on this subject. Go and read it and educate yourself.And remember,Moderation with anything is the best way to handle everything!

Muscle Building Tip #4(Caloric Intake)
-Lets keep this simple..Protein=4cals/gr…Carbs=4cals/gr….Fat=9cals/gr
-So now you would take=your body weight in gr Protein x 4=Protein cals..300-400gr carbs x 4=Total carb cals….90gr fat x 9=810cals(Just an example)
-So lets just use that as example caloric intake of cals daily. This would be just a starting point. If you have not been eating a lot lately, this may be hard at first. I would suggest breaking these meals up into around 5x a day! If you are wanting to build muscle this will be very hard. You must keep your body fed in order to grow. Your body must stay in a positive nitrogen balance in order to have a good protein turnover rate.Remember as you get bigger you need to consume more calories!

Here is an Example Meal Plan For The Day-This is just to give you an idea of how to break up your meals!
2-10am-Protein Shake
3-12pm-Lunch-Sub Sandwich
4-3pm-PBJ Sandwich
5pm workout
5-6:30pm-Post Workout Protein Shake
6-8pm-Supper(Lean meat-30grpr-30-40gr carbs-minimal fat)

This example meal plan shows you how you can break up your meals through out the day. If you notice I have you eating 6x/day. Just work slowly and get used to eating this much. It may take you a week or two to get adjusted to this eating schedule. I’m not going to give you a specific meal plan because everyone is different when it comes to what foods we like. Just take the above principles and apply them to the food you consume and like to eat. Don’t make harder than it really is! Look, if you feel lost just Google..Muscle Building Diet Plans or visit my site below for a more detailed version of what you should eat! It works my friend!

For more info on workouts and meal plans visit my site:
Vince Delmonte’s Nononsense Muscle Building Plan(Tried it and love it!)I gained about 10lbs of lean muscle!

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Muscle Building Tip #5(Rest and Recovery)
-Get at least 7-8 hours of sleep each nite. You grow outside of the gym, not inside of it!

Muscle Building Tip #6(Water)
-Consume at least 90-120oz of water daily.
-Hint* You can count your milk as part of your daily intake of water!

Muscle Building Tip #7(GOMAD)
-If you find it hard to get all your meals in I would consider this. I have tried this one and it really works.
- GOMAD stands for= Gallon Of Milk A Day

Muscle Building Tip #8(Heavy Controlled Lifting)
-Lift heavy and get big. I’m not going into details here but here are some good basic lifts you should include in your workouts.
-Bench-Squats-Deadlifts-Leg Presses-Shoulder Presses-Rows
-Now when I say lift heavy..I mean in a controlled fashion. If you can’t control the weight then back off a little.
-Reps and sets- 5 x 5…Do not go up in weight until you get all 5 sets of 5 reps!This is a good start point! About every 8th week I would deload and have a light week just so your joints can heal up a little. I would do 5 x 10 with about 60% of what you were doing on your heavy days!

Muscle Building Tip #9(workout days)
-Limit your workouts to only and no more than 4x per week, and no longer than 1hr in the gym! If you are not done in an hour…..LEAVE! You are only burning up muscle building calories! You are there to get big not chit chat on your cell phone!(Insert sarcasm) Limit cardio to maybe 1 or 2 days a week! We are trying to gain weight and muscle!
-Mon/Tues -Off Wed-Thurs/Friday

Muscle Building Tip #10(Consistency)
-Stay focused on your goal at hand. You will not see results over night, give yourself about 3 months and you will start noticing a change if you have given 100%.
-write down everything you do(Journal)..from your workouts to what you eat throughout the day.This will help you pay close attention to your calorie intake and help in tracking your progress in your workouts.

Ok, I really wanted to get the 10 Most Important Muscle Building Tips that I follow out of the way! Let me re-emphasize how important your meal planning and diet are to you gaining muscle and getting bigger! It is 99% key to growth!Think ahead and cook your meals ahead of time! You are less likely to cheat if you have all your food with you!

I taught my clients to live by the 80-20 rule! What this means is eat clean 80% of the time and leave that 20% for your cheat days! We are all human and we make mistakes through out the day. Do not worry, just get back on track with the next meal and move forward! I did not just want to leave you with only diet tips and say goodbye! You see I was just not going to give you a meal plan and say.. go at it! I wanted to give you some great tips that I know will lead you to the promise land of muscle growth!

Why…because I have personally followed these tips myself! Let Google be your friend. If you don’t know something look it up. I always encourage everyone to educate themselves to better understand how our bodies work.

Well, I could go on and on and on!! But, you just need to remember….If you are going to grow you must eat like a horse! Try to get your total caloric intake in everyday..the right amount of protein, carbs and fats…stay consistent and let no one get in your way!

One more little bit of info related to supplements. I would just stick with the basic ones, protein, creatine, amino acids, multi-vitamin.

Disclaimer: Please consult your physician if you are new to working out or taking any medications that may be affected by working out.

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Machines That Build Muscle Just As Good As Free Weights

In every weight lifter or bodybuilders mind when they enter the gym all they want to do is build muscle and lose fat. They have read every workout routine that is out online today by some of the top guru’s. However, when looking for the best and top muscle building routines people seem to neglect that some of the best muscle mass builders are machines.

Look, don’t get me wrong; I’m not saying that any machine can replace the bench press or the deadlift or the squat. After reading this article from our friends at Musclemag, it opened my eyes to alternatives to building tons of muscle. Enjoy this article by:Nick Tumminello


Top Muscle Building Tips

Before you get your posing trunks in a bunch. Hear this… 

The goal of this article is certainly not to convince you to abandon proven free weight exercises and use just machines in your workouts – far from it! The goal here is to help you embrace the special benefits certain machines can offer you that free weights may miss when performing certain exercises. 

That being said, from our experience, the best muscle-building programs are those that incorporate BOTH free weights and machines. 

With my disclaimer out of the way, let’s talk shop… 

1. Preacher Curl Machine 

Biceps curls with free weights are super effective at building up your guns, which is why we use them as staple exercises in our arm building programs. However, there’s one disadvantage all free weight and cable biceps curl variations have that a machine doesn’t – gravity! 

Here’s a quick biomechanics lesson: 

During any style of biceps curl, the point in which the muscle is maximally stimulated, is when the lever arm is at its longest. This occurs when the forearm is at a 90-degree angle with the load vector. 

If you’re using free weights, gravity is your load vector. Therefore, the point of maximal loading would be when your elbow reaches 90 degrees of flexion or when your forearm is parallel to the floor. 

If you’re doing biceps curls using a cable column, the cable itself is the load vector. In this case, the lever arm is at its longest when your forearm makes a 90-degree angle with the cable. 

Here’s the kicker: 

The farther away you move from a 90-degree angle with the load vector, the shorter the lever arm becomes and the less work your biceps have to do. That why, in a free weight biceps curl, the closer you move toward the bottom or top of the range, the less work your biceps get because the lever arm is shortening. That’s precisely why people tend to rest between reps at the top and bottom position when doing barbell or dumbbell curls. 

On the other hand, the biceps curl machines is designed with a CAM system, which isn’t dependent on a single load vector like free weights or cables. Instead, the CAM is set up to offer you a much more consistent resistance throughout the entire range of motion. This also gives you much more time under tension because your biceps never get a chance to rest at the bottom or top position. 

Sure, you can use a variety of different biceps exercises using free weights and cables to create a maximal force angle at different points in the range of motion. But if you’re short on time, or looking to add in a big bang for your buck move, the preacher curl machine is an exercise that hits the muscle from all points of the elbow flexion range. 

Note: keep in mind what you just learned about lever arms and CAM systems because it also applies to exercises 2-4 as well. 

2. Reverse Pec-Deck 

Ever notice that when most people do rear-delt flyes with dumbbells they end up swinging (cheating) a bit? That’s because if you grab a weight that fits your strength during the initial part of the rear-delt flye, it’s going to be too heavy when you get your arms get to the point that they are parallel with the floor. It is at that point in the movement that your lever arm is at its longest.

However, when you do reverse pec-deck flyes, you don’t have that same issue because the lever arm remains fairly consistent throughout the entire range of motion. Plus, you get resistance right from the start of the exercise as the machine tries to push your hands together. This is an advantage over dumbbells, which do not require you to work hard at the start of the movement because your arms are just hanging there. 

3. Pec-Deck

This exercise has a lot of the same benefits as reverse pec-deck given that both are inverse motions. When doing pec-flyes using dumbbells, you get the tension at the bottom (stretched) position, but get less and less the closer you come to the top position as your arms move above your shoulders. But when using the pec-deck, you get even tension (due to the CAM system) throughout the entire range of motion – even when your arms are directly in front of your shoulders. This allows you to hit your pecs in a manner that dumbbells don’t allow. 

Now, unlike the dumbbell version, cable chest flyes do hit your pecs when you arms are extended out in front of you. But cable flyes don’t give you much tension when your arms are in the stretched position since they’re in-line with the cables, which creates a very short lever (if any). 

Again, anytime you are working against a single force vector, you’re going to have ranges within the exercise where the lever arm is long (creating high levels of muscle activation) and you’re going to have ranges where the lever arm is short (resulting in very little activation). 

The machines I’ve listed in numbers 1-4 of this article all work on a CAM system that doesn’t limit you to just one force vector. This is the main advantage these machines have over free-weights and the reason we feel they should be utilized. 

4. Shoulder Lateral Raise Machine 

We’ve found this machine to be more effective at putting on some serious shoulder caps than its free weight counterpart for the very same reason I’ve already shared on the previous three exercises I listed. Even at the bottom position, when your arms are by your sides, your delts are working against the machine. Whereas in the dumbbell version, your arms are just hanging there and your shoulders are relaxed. 

Note: All the machines listed in 1-4 allow you to create more overload and increase the time under tension. Put simply, More time under tension + more overload = more muscle, baby! 

5. High Row Machine 

We at Performance U like this machine simply because the movement feels very natural and allows you to perform a diagonal/arch-like compound pulling motion. Think about it, most pulling exercise are either vertically oriented (chin ups, lat pulls, etc.) or horizontally oriented (bent over rows, seated rows, T-bar, etc.) But, the hammer strength high row machine is kind of in the middle. It’s like the incline press for the back. It’s not a bench press and it’s not a shoulder press. It’s somewhere in the middle. 

In other words, this machine allows us to hit the back in such a way that’s hard to match with other exercises. And, it give us a little of everything. That’s why, if we’re short on time or had to recommend only one compound pulling exercise to do, we’d advise doing this one because it blends two proven pulling actions (horizontal and vertical) into one comprehensive exercise!


In conclusion, the debate will go on for years and years about what builds more muscle; Free Weights or Machines! Just like the above article sums up, it is the stress and tension that is applied to the muscle that really counts. So if you find a machine that works better for you in a different movement than a free weight movement, use it, It is ok! Throw it into your workout routine and mix it up to keep from becoming bored! Just remember, everyone is different and we all have had some kind of injury that just does not allow us to do all the favorite movements to build muscle. We as muscle builders just have to try another door and keep on keeping on!

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Fat Loss And Muscle Building Tips

Find out how to get this amazing body with the proper diet and nutrition plan and muscle building workout plan!

31 Day Weight Loss Plan

21 Day Fast Mass Plan 

And don’t worry ladies, you are not going to build steroid like muscles! you will build lean muscle that will in-turn help increase your metabolism thus giving you that sought after lean look just like Larissa!

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Tips For Muscle Mass Gains

Check out these Muscle Building Tips for Men and Women!

In this article you will find tips on how to build muscle;

It may seem impossible but there are people that are able to gain muscle fast. You just have to know the proper workout factors to do so. If you want to know more about the 5 work-out factors you can do in order to gain muscle fast, read on. But just remember, before you actually do this, you have to focus on increasing the strength levels of your body. Therefore, the repetition of each work-out must increase overtime.

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Muscle Building Secrets

Do not have the mentality that most beginners and hard gainers have when they are first starting out. Just remember that quality is more important than quantity. If you keep an eye on how proper you do your repetitions, exercises, sets, and increase your total training time, then you are setting the foundation for the 5 Workout Factors that will allow you to gain muscle fast.

Top Muscle Building Tip #1

The first rule is to not do more than repetitions. Picture this scenario. If you are lifting weights beyond 10 repetitions, you are concentrating on the slow-twitch fiber muscles that you have. These are the parts that have the smallest chance for growing muscles. Since you are a gainer, you need to have more muscles in each set. Choose the weights you are using when you enter the 11th repetition. Just make sure that every single set is complementary to every single exercise.

Mass Building Tip #2

The second step is to reduce your work-out time. If you can do more work in less amount of time, this means you have increased your exercise and work capacity. Work here means the sets, poundage, and reps you do in your work out. Therefore, the next time you go to the gym, do your best to complete your exercise in less time. You can do this by taking shorter rest and by moving from one exercise to the next exercise faster.

Muscle Growth Tip #3

The third step is to only do one exercise. Yes, only one. The exception is when you believe the notion that you must separate one muscle from the other. This can be done in just an hour. However, if you follow this rule, you have to make use of the most max weight. In doing this, you gain muscle fast. It is, however, not safe to claim that you will eventually maximize muscle fibers. Just take it one step at a time. The goal here is to spark those muscles in order for these to grow as soon as possible.

Fast Muscle Building Tip #4

The fourth step is to not just do more than three to five sets for every muscle group each day. If you do so, then you might just be pushing your muscles to the limits. What you can do is gauge how much your muscles can do per exercise. Remember that in order for you to gain muscle fast, you require rules that will allow your body to adjust to these appropriately.

Finally, you have to make it a point that you increase your strength 5% for every two weeks. If so, then you are definitely a living proof that you can gain muscle fast. You just need the discipline, commitment, and drive to get this done.

Take these important Muscle Growth Tips and apply them to your workout regimen and notice sizable gains to your muscle mass in  a short amount of time!


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How To Build Lean Muscle And Burn Fat (by TheBigtxn31)