3 Best Mass Building Exercises to Add 5-10 Pounds of Muscle Per Month

But before I go in the details,I want you to make sure that you understand few principles of muscle mass building. In order to build up huge muscle mass naturally, in addition to intense weight training, you need to focus on proper nutrition plan and enough rest. Once you have all these factors in one place, it's time to focus on these 5 best mass building exercises.You can learn more about dieting from my free eBook that can be found from my blog.

1) Heavy Deadlifts - Deadlift is the most efficient exercise that recruits the largest amount of muscle in your body from legs to upper traps. This will not only save your time at the gym, and you will also be able to achieve a greater stimulation in your muscles, because they work together supporting each other. Use different variations, such as partial deadlifts that allows you to use heavier weights and at the same time focusing more on your upper body.

Start by doing 2-3 sets of light warm up's for 8 to 12 reps and then gradually increse weight. In the last set, go for 3 - 4 reps. Do not perform heavy deadlifts more than once a week. Always use weight belt and wrist straps to ensure the safety

2) Breathing Squats - This is so far the most demanding and exhausting mass building exercise of all time. It is called a heavy breathing squats or 20 rep squats. The idea behind the the breathing squat is to stress every single muscle, even your calfs, by doing 20 reps of squats, yes, 20 reps. And I don't mean any kind of half squats, but full "ass to the grass" squats!



Choose the weight that you can perform just and just 15 reps in a pure form. In the rest 5 reps, you will feel dizzy and light headed. The rest between reps is going to increase.The spotter behind you will help you with the last two reps. NOW, do another set total of 2 sets per each session. Repeat once a week. Add 5-10 lbs in every workout.

3) Weighted Dips - Another muscle mass building exercise that is a must if you want to add pounds to your upper body! In this exercise shoulders, triceps and chest will remain contracted throughout the movement. Once you can complete at least 10 reps with your own bodyweight, you can increase the intensity by using a weight belt where you can attach weight plates.

To stress the chest and triceps alternately, start from an upright position, lower yourself down until your arms creates an 90 angle at your elbows, then push yourself back to the starting position, then do another rep by lowering yourself again but now, lean a bit forward to get your chest fully strechted. Repeat total of 10 reps, where 5 for triceps and 5 for chest and shoulders.

In the above you just learned my 3 best mass building exercises and techniques for developing a bigger body in the short period of time! Perform each exercise once a week in a separate days! You can expect 5-10lbs of muscle gains within the first month!

How I Gained Almost 50 Pounds Of Muscle While Stripping Off Body-Fat!?

Do you want to learn the same secrets that helped me to gain almost 50 pounds of muscle in a two years while stripping off my body-fat!

* No overpriced supplements or steroids!
* No suicide workouts!
* No genetic benefits!
* No boring fad diets!

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3 Cardio Workouts to Lose Weight Fast

Using cardio workouts to lose weight can be a highly effective strategy and it can also prove to be a complete waste of time. Mostly, it depends on which workouts you choose to do and how you do them. There's a reason why some people do cardio for years and never seem to lose weight and why others get results quickly. I hope this article will help you do cardio exercises that burn fat and help you get fit.

Here are some excellent cardio workouts that you can do to lose fat:
1. Running - My all time favorite workout. You simply can't go wrong with it. If you run regularly and make an effort at it, I'm sure that you're going to see results very quickly. However, to make sure you get the most out of your running activities I recommend that you make sure to run at varying speeds throughout your workout, sometimes slow and sometimes very fast. If you can run at an incline that can also help you to boost your fat loss.

2. Jumping rope - Going outside and working out with a jump rope may seem like a children's game but it can be an effective workout and a very fast one too. Athletes don't do it for no reason. They do it because it just works. It's one of the easiest cardio workouts to do and it's highly effective. Try doing it for 5 minutes and you'll feel how straining it really is.



I recommend jumping on a soft surface like grass and not on asphalt or stone as a hard surface can send strong shocks through your body.

3. Aerobic step workouts - To do this right you may need to get a workout DVD or join a class. This will give you more direction in what you're doing. However, I used to get an awesome workout just by switching between one foot to the other with a step. I just place one foot on the step and the other on the floor and then switch between them by jumping, It's an awesome workout to lose weight and can be done at home in front of the TV.

An extra workout you can do is just to take an evening walk. 30 minutes each evening can prove very useful in time.

You do need to be aware of the limitation of cardio: unless you also do strength workouts and eat right, you will not get optimal results. However, doing the cardio workouts I wrote about in this article can help you shed pounds fast. That's for sure.

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How Does Eating Fruits Help With Weight Loss

If you have ever been on a diet you will notice that they all incorporate fruits as a large part of their plan. So how does eating fruits help with weight loss? They provide the dieter with foods that provide a full feeling with fewer calories.

Calorie Reduction
With a calorie range of approximately fifty to one hundred calories per serving they provide minimal calories for healthy snacks. Beware of certain high calorie fruits like avocadoes! They could undermine your efforts to lose weight.

Fruit is a Yummy Alternative
Fruits topping the list for taste and satisfaction include honeydew, cantaloupe, watermelon, strawberries, blueberries, raspberries, grapefruit, peaches, and papayas. These provide the best taste with the fewest calories per serving.

Sweet Tooth Satisfaction
Fruit contains a natural sugar called fructose. As you are losing weight it is common for cravings to occur. When a sweet craving strikes grabbing a piece of fruit often satisfies the sweet taste that is desired while not significantly increasing calories while you are trying to lose weight.



Water and Fibre Fills the Belly
Fresh whole fruits have a high water content and high fibre content which produce a full feeling. It is difficult to overeat with fresh fruit as the high water and high fibre content will fill the stomach quickly.

Tips for how to use fruits while losing weight
Eat a piece of fruit twenty to thirty minutes before a meal. It will fill your stomach and you will eat less at your meal.

Keep a bowl of fruit easily accessible in your home. When a craving strikes reach for this instant satisfaction instead of other high calorie alternatives.

Pack fruit to go with your lunchtime meal. This should replace chips or desserts you usually pack.

Freeze grapes and keep them handy in your freezer. Instead of ice cream pop these frozen, crunchy, and sweet treats in your mouth!

Eating on the go? Many fast food chains offer fruit cups instead of fries!

Having a dinner party? Create a parfait of fruit and yogurt and top it with a low calorie granola. Another alternative is to create a fruit kabob by alternating pieces of fruit on a stick. Your guests will be amazed while you keep the calories low.

Exercise and Diet
Any good plan will also incorporate exercise. Exercise and diet plans work together to promote optimum weight loss. Exercise releases appetite suppressing hormones in your body which decrease the amount you eat at meals. It also burns calories which promotes weight loss. As you are losing weight ensure that your exercise and diet plan work well together by providing the right amount of nutrients for your body to work out while still keeping the calorie count low enough to allow you to lose weight.

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Top 4 Exercises to Lose Belly Fat Fast

What are some of the healthy ways to lose belly fat? Is belly fat reduction through exercises cost effective? If you are one of those who want to get rid of belly fat, there are various ways on how you can achieve a flatter tummy and that can be done weight loss workouts and eating the right food. Nowadays, with the numerous food options, many just consider eating whatever they desire without knowing their provided nutrients or effects to their bodies. That is the reason why many end up gaining more weight. Fortunately, there are now tons of options on how you can drop extra pounds. Some consider supplements. However, not all get their desired results. For this reason, some end up frustrated and depressed especially when trying to lose belly fat fast. There are several exercises to lose belly fat in a quick manner. Some of these are:

1. Cardio Exercises
Cardio exercises enhance increased lung volumes and one of the common cardio exercises that is considered by many dieters is aerobics. With this, fat loss can be achieved in no time while improving your cardiovascular health. If you can't do aerobics on your own, you can join a particular group of persons who also aim to lose belly fat for you to be motivated and determined.



2. Strength Training
If you like to gain muscles while losing weight, combining your exercises with strength training can be a good idea. In this training, you will be able to form beautiful abs and muscles, which can give you more benefits in the end. Strength training is an important fitness program that reduce body fat, increase lean muscle and burn calories more efficiently. This is because more muscle mass gained enhances the burning of more calories, which then controls weight gain. Common choices of strength training for weight control include push-ups, abdominal crunches, pull ups and leg squats. Others are free weights like barbells and dumbbells.

3. Bicycle Exercise For #Healthy Weight Loss
This is perfect for those who want six pack abs. For you to do this kind of exercise, you must get into the supine position and your hands must be at your head's back. Then, bring the knees to your chest while you are lifting shoulders off the exercise mat. After that, bring your elbow to your knee when straightening your leg. For best results, you can do one to three sets with twelve to sixteen repetitions.

4. How To Lose Belly Fat Through Exercise Ball Crunch
In this belly fat workout, you will need an exercise ball. Also, when compared to other exercises for losing belly fat, your abdomen will do more exerting. But, your whole body is still needed for stabilizing. For you to do this, prepare the ball and lie on it with lower back that supports your body. Place your hands behind your head. Then, lift your torso off the ball and contract your abs to pull your rib cage's bottom towards your hip. This exercise is like curl ups. But, the only main difference is that you're using an exercise ball.

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My Best Exercises to Lose Belly Fat

When it comes to exercises to lose belly fat you definitely do not want to focus on doing situps and crunches all day long because you'll end up wasting your time. Many people automatically assume that spot reduction in fat is not possible but that is not entirely true because there are statistical differences when you focus on working one area on your body. The only problem is that this statistical difference is very small and will literally take you years to develop any kind of results that you want. The secret to burning fat is to be doing exercises that are going to increase your heart rate while also using multiple muscle groups which will elevate your metabolism thus burning more fat. Many people waste their time by jogging on a treadmill and doing situps all day but the truth is there are many different exercises they should be doing to lose belly fat fast.

The first step in discovering the best exercise to lose belly fat are finding ones that use multiple muscle groups in compound movements such as deadlifts, squats and mountain climbers. The trade-off that these type of exercises is that it's going to be much more difficult than doing situps or crunches so having a higher intensity is necessary. Circuit training is going to be another highly effective method of burning fat and is recommended that you do each exercise for at least 40 seconds at a time with minimum amount of rest time in between exercises. Also on the exercises that involve all weighted resistance you should also choose a weight that is very challenging and doesn't cause you to lose form. Most people believe that lifting light weights for higher repetitions is the key to losing fat but the truth is they'll see minimal results from doing that type of training.



Another highly effective exercise to lose stomach fat is high intensity interval training and these type of workouts involve sprinting for a set period of time and then resting before repeating the cycle. Studies have found this training method to be nine times more effective than the traditional steady-state cardio exercise so this is a total no-brainer when it comes to working out for fat loss. You can also finish your workouts much faster than you would jogging as most of these high intensity interval training sessions only need to be 20 min. long. But you don't have to do sprints per se as you can also do other forms of cardiovascular exercise such as swimming, spinning and stair climbing.

After you finish doing your resistance training and high intensity interval training workouts then he can focus on doing abdominal focused exercises. There's no doubt that doing situps and crunches will help build lean muscle in your stomach but to see this definition you're going to have to first eliminate the layer fat that rests on top of it. The training methods explained above are the most highly effective workouts to lose belly fat but also make sure they are eating with proper nutrition because it will be very very difficult to lose weight if you're constantly eating with bad habits. I hope you discovered some great exercises to lose belly fat in this article and that you implement them into your next workout by starting off slow while gradually progressing as you get better.

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10 Health Benefits of Avocados

Avocados are said to be one of the few whole foods which can provide your body with all the essential amino acids that your body needs to create its own proteins. Because of this, mashed avocados are often given to babies as their first solid food.

Avocados are a fruit that is unusually high in monounsaturated and polyunsaturated fats. Many people avoid avocados for this reason as they believe that all fats are bad for their health. But studies show that these are healthy fats which your body needs in order to be able to function properly. Therefore when you make avocados a part of your daily diet, you can obtain many health benefits and avoid diseases.

Heart Disease
Believe it or not, but your heart depends on the healthy oils that are found in avocados. These oils do not contain any cholesterol, and can actually help your body to reduce your overall unhealthy cholesterol levels. This can help you to prevent cholesterol plaque buildup, and thereby you can reduce the risk of high blood pressure, atherosclerosis, heart disease and stroke.



Prevent Cancer
Avocados are high in antioxidants which can help to remove free radicals and the toxins which cause them. A toxic environment is the perfect breeding ground for cancer cells. Thus if your body is free from toxins then you will never have to worry about cancer developing.

Helps Fibromyalgia
Fibromyalgia is a disorder of the muscles and can cause them to go into spasms and cramps. Avocados contain high amounts of potassium and magnesium which help to relax and regulate your muscles to prevent this muscle disorder.

Arthritis
Arthritis causes inflammation in the joints and surrounding muscles. Avocados have anti-inflammatory properties which help to reduce that inflammation.

Eye Health
Avocados are an excellent source of Lutein, which is a vitamin that can help to protect you against eye diseases such as cataracts and macular degeneration.

Weight Gain
Avocados can help you to gain healthy weight if you are underweight. This is due to the tremendous amounts of nutrients and calories that are found in the avocados. In addition the healthy fats can help you to absorb other nutrients from other foods as well.

Weight Loss
Believe it or not, but avocados can also help you lose excess weight. This is due to the healthy fats in avocados that help your body to create a hormone known as adiponectin. It helps your body to burn off extra fat cells instead of muscles cells. In addition the fats also help to make you feel full sooner and longer. Thus they can help to keep you from reaching for other empty calorie foods in between meals.

Bad Breath
Avocados contain antioxidants which help to remove the toxins in your mouth and digestive system which often contribute to bad breath.

Healthy Hair
Mashed avocados are an excellent hair conditioner. Simply mash 1 avocado and massage into your hair and scalp. Leave it in for about 20 to 30 minutes and rinse out. You can then wash your hair with your regular shampoo and conditioner.

Anti-Aging
Last but not least, avocados help the body to remain young both on the inside and out. By making avocados a part of your daily diet, and avoiding other toxic foods you can reduce the risk of many age related diseases such as cancer, arthritis, memory loss and diabetes.

Externally avocados will help to prevent wrinkles by increasing the collagen production and by cleaning and moisturizing the skin. To obtain immediate results you can apply mashed avocados to your face or skin and let it soak up the toxins as it restores essential nutrients back to your skin.

How to Obtain These Health Benefits
In order to obtain these benefits simply start adding avocados to your daily diet. Avocados make a great addition to vegetable and garden salads. You can also add them to your fruit smoothies for a rich and creamy texture. Or, if you are brave, you can eat them right out of the shell with a dash of sea salt on top.

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Healthy Living Through Workout Routines And A Nutritious Diet

Small everyday changes to a person's eating habits and exercise rituals can make differences to both general health and body weight. Workout routines can be as simple as walking to work instead of taking the car or using the stairs in your home as an aid.

More adventurous people will opt to join a gym. This can offer more strenuous options for exercise as well as membership plans that will suit most incomes and schedules. There is the option to exercise alone with no assistance or join workout classes such as aerobics and spinning. Gyms also have dedicated personal trainers who will provide assistance, motivations and goals for physical improvement and weight loss.

For a healthy body and significant weight loss, exercise should be accompanied by healthy eating and eating the correct foods at the correct times. Eating an oat based cereal for breakfast is a great way of providing energy for a morning workout. Ideally food should not be eaten within the hour before exercise is taken. If the person is planning on eating a large meal before exercise this should be consumed at least three hours before exercise. It can be beneficial however to eat small amounts of low fat foods such as a banana during exercise.



Rice and pasta are a fantastic source of energy for workout routines as they are high in carbohydrates which supply energy, released slowly throughout the period of exercise. Five portions of fruit or vegetables should be consumed daily as they are both low in fat and high in essential nutrients. Foods high in sugar such as chocolate should be avoided or consumed at the most occasionally.

Another important part of a healthy diet is water. Drinking plenty of water can also aid weight loss when combined with a healthy diet. Water should be drank before a workout routine and at least 200ml should be consumed for every fifteen minutes of exercise. Enough water should be taken if a person is to undergo a long walk, run or bicycle ride.

For those who want faster results without a regular outlay of cash consider DVDs as the cheap and convenient alternative to gym memberships. Celebrity workout DVDs are readily available and offer someone the opportunity to exercise at home. Care should be taken however to select a DVD that does not exceed the individuals athletic ability. Consideration should also be given to the room and space within the home.

Gaming consoles also provide a fun and interactive way of getting fit. Many software packages record the progress of the individual and can offer the user advice on improving fitness. Goals can be set and the fun element of this form of workout routine can have motivational benefits.

Lifestyle changes rather than fad diets and short term workout routines will result in long term weight loss that is sustainable. A combination of healthy eating and moderate exercise are essential. Moderate exercise for a minimum of thirty minutes per day and avoiding fatty and high sugar foods will deliver steady and consistent weight loss as well as a healthier body in general.

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