Donny Fonseca asked:


Through strength training muscles get larger, or hypertrophy. This increased muscle mass has many advantages. Increased muscle mass has many advantages for men and women.
First it yields a tight athletic body that is resistant to injury, and is healthy. Second, increased muscle mass usually increases muscular strength. Third, the more muscle you have on your body the higher you metabolic rate.

Your metabolic rate is how many calories you can burn at any given time. Muscle itself is very metabolic in the sense that it requires a lot of calories to not only function, but just exist. This is why many men can seemingly eat anything, and not gain a pound, while many women are careful about how many carrots they eat. Women often carry on long bouts of cardiovascular endurance exercise in the hope of burning calories and subsequently lose it. The truth is that Cardio alone does not selectively burn fat off the body. Losing body fat and getting that coke-bottle figure or those washboard abs is a mixture of the right diet, cardio and resistance.

Approximately 80% of the results that you experience (positive or negative) are a direct result of your diet. Think about it, if you want to gain muscle mass but you aren’t eating enough, how you can do that, and if when you do eat its nothing but protein shakes and fast food. You will put on weight, but the kind that jiggles when you tough it So the first thing is to change your diet. Depending on what your overall goal is, your eating habits may change.

In general a multi-vitamin is suggested because most people don’t get all the vitamins and minerals that they need in their regular diet. Water consumption is also another area of concern. The body can not perform at its peak when it is dehydrated. Most Americans are constantly dehydrated to a certain degree.

By the time that you feel like you are thirsty, you are already partially dehydrated. When working-out it is recommended that you consume at least 1liter of water at least about an hour before you work-out.

Water hydrates the cells, and also thins out the blood, so the heart doesn’t have to work as hard to pump it. If you are dehydrated the body will pull water from the extra-cellular fluid (water surrounding the cell), the pull water from inside the cell, and finally remove water from the organs. So no matter what you are doing in the gym, stay hydrated.

When losing weight, you can not spot reduce. In other words, point to an area and say that “I want to lose fat here”. When you lose fat, you lose it over the entire body. Cardio will help you do this. By establishing your Target Heart Rate (THR) and staying in its range, the body will use fat as the predominate fuel when doing cardio. Going over this range means that you begin to break down the muscle (protein) and is counter productive. You can lose fat and gain muscle at the same time, it’s just a matter of controlling you heart rate. Going under the THR really will not benefit you at all. After we have changed our diet, and prescribed to a particular cardiovascular regiment, its time to hit the weights.

Hitting the weights now will help to fill in the areas that were possessed by fat. This is when we can lift up the gluteus muscles, have better defined abs, and have those nice defined arms. You can also begin body sculpting. Pick an area of concentration and try seeing results while sculpting your body. Increasing your muscle mass and strength means you burn more calories throughout the day. When combined with the right diet and cardio, you have the right recipe for success.

Remember, whenever you work-out there needs to be a system and a plan. Identify a goal, then change your diet, cardio and resistance training. All of these factors together well help you achieve the vacation body you have always wanted.



EFRAIN

Mei Susanti asked:


Although men and women have the same physiology but when it comes to body sculpting exercise, it has to be done a little differently. This is because the women’s body accumulate and store fat in different places than men. The stubborn body fat is mainly found in the hips, thigh, triceps or back of the arms.

A body sculpting routine is great for women as it’s designed to target the problem areas and tone them. Typically the routine will combine cardiovascular and weight training exercises. Cardiovascular exercise is great for burning fat and calories while weight training is great for gaining some muscle. Note that the routine is basically almost the same as body building exercises.

The only difference is that body sculpting focuses on gaining moderate amount of muscle instead of a lot of muscle like in the bodybuilding routine. Another common rule to remember when it comes to any fitness program is well-balanced diet. You should not skip meal and your diet should consist of small meals throughout the day to boost your metabolic rate.

If you can stick to the exercise routine (we are going to show you in the video later) in conjunction with a balanced diet, you will achieve a beautiful body shape very quickly. The routine is also great for women who are over 40.

One common mistake in body sculpting many women make is doing too much cardiovascular exercise and too little weight training fearing that they are going to gain big muscles. But the fact is women don’t produce the amount of testosterone that allows them to gain big muscles. So it’s very unlikely you can gain huge muscles like men even though you hit the weights as hard as men.

So please don’t be afraid of doing weight training exercise because it’s very important for you to gain a little muscle if you want to tone your body and re-shape your physique.

Finally, be consistent and be determined for success. Results may not come overnight but if you are consistent in your effort, you will see a great body shape in the mirror one day.

Hope you enjoy the tips. Now go and watch a video that demonstrates a simple body sculpting routine for women (see link below).

CLICK HERE to download FREE Muscle Building Video Lessons.

Lesson #1: How Much Muscle Can You Really Build?

Lesson #2: Bodyweight Circuit To Build Muscle With Zero Equipment
Lesson #3: How Bodybuilding Magazine Are Making You Weaker & Smaller

Lesson #4: How To Defeat Plateaus & Never Stop Growing

Lesson #5: 6 Tricks To Maximize Muscle Growth Each Workout

Lesson #6: How To Bulk Up Without Getting A Pot Belly

Lesson #7: How To Relieve Muscle Soreness Quickly

Lesson #8: Exactly How Many Reps & Sets To Rapidly Grow

Lesson #9: How Much Cardio To Do To Not Lose Your Muscle

Lesson #10: The Top 6 Exercises For Maximal Size

Bonus Video: Sample 6-Week Muscle Workout & Meal Plan









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