The Best Exercises to Build Muscle and Create Your Ultimate Body

In the world of muscle building, there are literally hundreds of different exercises that can be done to add muscle. But if you're looking to really pack on some brawn, the best exercises to build muscle can be identified as belonging to one category. That category is...compound moves.

Now if you're new to muscle building, or even if you've been around for awhile, you may find a few questions coming to mind about compound exercises regarding the statement above. One for example could be "what are compound moves?" Simply put, compound moves are those that incorporate several different muscles within the exercise.

Another question may be, "What's so special about them that make them the best exercises to build muscle?" It's a valid question. Actually, there are several aspects of compound movements that rank these exercises higher than the rest when it comes to building muscle and getting great results. Three of the most important are:

• Effective and efficient workout get the most work in the shortest time frame
• Maximizes the metabolic rate during the workout to help burn fat as well as build muscle
• Works core stabilizer muscles including the abdominals, obliques, and lower back when performed correctly.

Are you now saying, "That's all good and well, but what exercises are considered as compound moves?" Well, here is an abbreviated list of the primary muscle building compound exercises that you can use to get started with...

1. squat
2. deadlift
3. tricep dip
4. pull-ups
5. clean and jerk
6. pushups
7. chest press

In addition to these moves, you can incorporate two exercises together to work the whole body as a compound move. An example of this would be a split squat with an overhead press.

Not all compound moves require the use of weights in order to be effective. There are several that only require the use of your own body weight in order to get results. To test this theory, during your next workout try a hanging leg raise with abdominal curl. You can get back with me and let me know how that works for you.

It is important to remember as with any exercise, proper form and technique are critical to get the best results from these moves. Once you have that down, start including compound exercise routines in you're workout regimen. In doing so you'll be on the fast track to getting your ultimate muscle bound body because your using the best exercises to build muscle.

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Best Fat Burning Breakfast Foods - Healthy Weight Loss Breakfast

Breakfast food is simply the most disregarded answer to get efficient fat loss. Research has it that the set of individuals that take their breakfast always tend to take less calories all through the day. They are also known to posses superior dietary lifestyle and less weight unlike the types that select to bypass their breakfast.

If it gets to burning fat, your target should be to see that your body shed more calories. Your metabolic process is similar to a burning furnace. What ways can you apply to enable your body burn more fat instead of adding some stuff to it to burn? The human body burns fat and calories round the clock. Meanwhile, when you are sleeping calories burn at the dullest numbers. If you are not able to kick it off every morning, your metabolic rate is going to maintain a slow movement all through the day and any additional calories, regardless on how good they are, are going to be stored as fat.

The way to make this work is to take a healthy food after you have waked up from sleep 1 hour later. Do you sense that you are constantly going late? Rise up 10 to 20 minutes early in the morning before your breakfast. It will even help you to increase the time you spend with your household at the dinning table. You will have ample of time to start your day eating protein foods and high fibrous foods which will enhance your metabolic process, your strength and your state of mind. Due to the fact that breakfast gives you the vitality you require to pass through your day, the more strength you have got the more energetic you are going to be, meaning you will be able to shed off more calories. Assuming you waked in the morning and you are not feeling hungry, then drink a cup of water or fresh green tea that was brewed. Continue with your morning chores and prepare to give yourself up to 10 to 15 minutes prior to leaving to take breakfast. Assuming your prefer working out as soon as you rise up in the morning (a good idea), take your breakfast 30 to 45 minutes prior to your exercise. It is effective for weight loss



Apply one of these best preferences
1. Take a nosh yogurt or a piece of fresh fruit. Take your normal breakfast 30 to 45 minutes when you are through with your exercise.

2. Take one-half of your normal morning food prior to your exercise and one-half 30 to 45 minutes when you are through with your exercise.

3. Take a meal replenishment shake - take one that is fast and simple to prepare and also easy to digest.

Lookout for protein/breakfast bars. Most of those stuffs look attracting due to they are fast and easy, and most of all they are filled with fat and sugar. See their nutritional details.

Below are some of the best breakfast choices you might consider. Cereal is a top priority. It is suitable, simple to cook, simple to take and filled with nutrients. Full grain charm isn't among the preference.

Select the cereals relaying on the detail of the food label.

5g of fiber or further
8g of sugar or fewer

Sugar isn't included in the shakes first three ingredients.

Make sure you include protein, compound carbohydrate and fresh fruit. Some of my preferences are:

- Oatmeal with natural peanut butter, cinnamon and a pack of fresh berries.
- Kashi Go Lean Crunch with skim milk and a banana.
- Scrambled egg whites topped with salsa and shredded cheese covered in a full wheat tortilla.
- Meal Replacement Shake with a piece of fruit.

If you are serious about losing fat, then never skip your breakfast because it is a very essential part of your daily meal.

Article Source: http://EzineArticles.com/expert/Raphael_Modo/159531

Fat Burning Soup - A Healthy Way to Lose the Weight?

For those who have trouble losing weight, fat burning soup is one of the best ways that you can drop the pounds in the short term, begin curbing your appetite, and promote a healthier lifestyle. Soup, for hundreds of years, has been treated as a cure all for illness as well as a comfort food. By combining the best in nutrition with high amounts of liquids, soups have a valuable place within any diet.

As many diets commonly suffer from a lack of liquids, by mixing fat burning soup into your regular menu, you can encourage weight loss while providing your body with the basic nutrients needed for survival. As soup also tends to be easy to make, this diet can be followed by almost anyone. All you need is a recipe and a little motivation, and you can make your own soups in the comfort of your home.

There are a few things that you can do to help make certain that your soups are nourishing while also tasting great.

1: Use A Recipe
For those who are inexperienced in the kitchen, soups can be daunting. There are many recipes in cookbooks and on the internet that can help you learn how to make good soups. Soup does not need to be complex! If you cannot make your own stock, you can buy cans or boxes of it in your local store. If you are afraid of cutting your finger chopping vegetables, many vegetables are available fresh cut or frozen. You can find a recipe for a soup, regardless of what type of chef you are.



2: Fresh Ingredients Are Best
While you can buy canned or frozen vegetables, fresh ingredients are the best for fat burning soup. The fresher the ingredient, the more available the nutrients within them are. Freezing can not only affect the flavor, but the potency of the food as well. This does not mean you have to buy expensive organic vegetables. Fresh precut or uncut vegetables of any type will yield better flavor.

3: Roast Your Meat and Vegetables
If you have the time and inclination, roasting your meat and vegetables prior to adding them to the stock can enhance the flavor of your soup. However, this method tends to only be included in recipes designed for advanced chefs. If you enjoy cooking, and want the best flavor possible, you should look at roasting as an option.

4: Take Your Time
Soups can sometimes take several hours to cook. Plan to make your soup when you have the time to dedicate to it. If the recipe calls for three hours of cooking time, make certain you give yourself the time needed to keep an eye on your soup as it simmers or boils.

5: Freeze Your Leftovers
Not every person has the time to go home and cook soup for themselves every day. Soup is easily stored in plastic containers and frozen for whenever you want some. Soup can also be frozen in freezer bags to conserve space. While trace amounts of nutrients may be lost in the freezing and thawing of your soup, the majority of health benefits remain.

By keeping these easy tips in mind, fat burning soup can provide you with a building block to encourage weight loss and a healthier lifestyle. However, bear in mind that any kind of soup diet is no substitute for a sensible diet over the long term in conjunction with an exercise program.

Article Source: http://EzineArticles.com/expert/Dean_James/231383

The Main Reasons 3 Day Workout Routines Work Best

If you've ever read about simple three-day workout routines and found them be regarded as a wonderful format for bodybuilding and losing weight then continue on reading below. This article's purpose is to highlight the key factors as to why a three day workout routine can be more effective for the average Joe then working out either at home or at a gym each day of the week.

A common misconception when people see bodies of models in their favorite magazines is that they can look like that with the help of a weekly gym routine that consists of exercise every day of the week. Misconceptions like these create problems when someone mistakenly reads what a magazine tells them to do and therefore they assume that what works for someone like a model or actor will work for them. This can be a huge mistake!

To truly find the best training routine that is going to work we need to understand what is going on behind the scenes and find out what the main advantages of the three day exercise routine are.

Assuming for a moment that you exercise at the gym three days a week and lets say on Tuesday, Thursday, and Saturday what's really important is what happens the days you're not working out. What makes three day workout routines a successful program is what happens on your recovery days, in this case Monday, Wednesday, Friday, and Sunday.



That is the most important part to any exercise routine. What actually happens on the days when you are not in the gym is far more important than the days that you are in the gym. What you need to understand is that muscles do not get any bigger when you are training. They get bigger when they are resting.

The next time you find yourself flipping through your favorite bodybuilding magazine or shape magazine searching for the next weight loss or body building guarantee, consider the recovery time of the workout routines that's being promoted. Three day workout routines force a recovery that is longer per week than the days you exercise making it the key factor to performance.

Consider this following example. Your promised that doing more chest exercises would provide you with the perfect body of your dreams then the easiest thing to do would be to consistently do chest exercises. In reality though in order to squeeze all that you can from your training routine much balance is needed between the exercises you do and the time you devote to recovering from those exercises.

When you are in training and people actually want workout routines that work they will employ a three day exercise routine to do so. The thing you have to remember is to stress your muscles as much as you can without injury. Do not think that doing lesser weight more times is going to work as it will not.

If nothing else is remembered from this article please remember the two keys to three day exercise routines. First is that you would need to make sure that when you exercise you push yourself and your muscles as far and as hard as they possibly can go without injuring yourself. Next and perhaps the most important of the two keys is to remember that with such physical intensity your muscles and body will need just as much time to recover and build. By paying attention to these simple yet effective steps you will feel the rewards that three day workout routines can bring you.

Article Source: http://EzineArticles.com/expert/B._Paul_Atkins/713688

7 Foods That Help to Burn Tummy Fat Naturally

What you eat has a tremendous effect on how fast you lose tummy fat. In fact, your nutrition can even be more powerful than your workouts. It is very hard to undo the effects of bad food. This is why it's crucial to include the right kind of food in your regular diet plan. To do that, I want to share with you 7 foods that help you burn tummy fat fast. Include these foods in your diet and you may see additional fat burning.

1. Kale - Who would have thought that this small and often overlooked herb could help you shed belly fat. However, it is true. Kale has many health benefits, one of them being that it contains Indole-3-carbinol, a substance that helps you to fight against Xenoestrogens, which are chemicals that can lead to great abdominal fat storage and make it harder for you to get flat abs.

2. Eggs - The reason why eggs can help you burn fat is twofold: eggs help you to remail full and so are excellent appetite suppressants. The second reason is that the protein in eggs helps you to maintain and build your muscle tissue and in doing so keep a high metabolism. In addition, eggs contain many helpful substances that your body craves.



3. Grapefruit - This fruit is also an excellent appetite suppressant. Research has shown that eating grapefruit regularly may help you reduce weight faster than otherwise. It doesn't need to be the cornerstone of your dietary plan but it can still workout pretty nicely.

4. Turmeric - This healthy spice may help the fat burning process inside of you as it aids the gull bladder to produce more bile which is necessary in the quick digestion of fat.

5. Broccoli - Similarly to Kale, this cruciferous vegetable helps to burn belly fat by fighting the xenoestrogens that promote abdominal fat storage.

6. Garlic - While not to be eaten in excess for social reasons, Garlic contains allicin that may help you to better deal with the fats inside your body and has many other health benefits as well.

7. Apples - These are considered as a fat burning food as they contain pectin that has been shown to assist in the fat burning process.

By incorporating these foods into your diet you may burn more tummy fat faster than ever before, as long as you also workout properly.

Article Source: http://EzineArticles.com/expert/John_Davenport/92959

How to Build Muscle Quickly With 3 Exercises

If you only could do 3 exercise to transform your physique, what would they be? The truth is, you not only can learn how to build muscle quickly with only 3 exercises, but for many people this is actually the superior way to get bigger in the shortest amount of time possible.

One of the most common pitfalls that prevent so many people from learning how to build muscle quickly is over training: going to the gym and doing dozens of little exercises that will do little to build real bulk muscle, but will over train the body making it very difficult to recover and grow bigger muscles.

Spending an hour jumping around from machine to machine is much less effective than focusing on a few hardcore movements which work the overall body and trigger overall growth.

So, here's how to build muscle quickly with 3 exercises:



Squats - 1 set for 20 reps.

20 rep squats are highly effective for muscle growth not just in the legs but all over. 20 rep squats are so intense that they trigger overall muscle growth unlike any other exercise.

Dips - 2 sets for 10 reps (or 1 weighted set to complete failure)

Dips are highly effective for shoulder, chest, and triceps. I look at dips as "squats for the upper body". Very intense and very effective. Weighted dips work best, where you use a chain weight belt and attach weight plates. But to start out, normal weight free dips will work.

Chins - 2 sets for 10 reps (or 1 weighted set to complete failure)

Chin-ups are another good mass builder that work the back (lats) and the biceps as well. Again weighted chins are very effective, but first start out with regular chins until you can get a solid 10-15 reps.

If you have limited time, and want a simple, quick, yet intense way to achieve muscle gain, give this routine a try.

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An Overlooked Way to Build Muscle Up Fast

What exactly is a superset?
A superset is when two weight training are done with no rest interval separating them. The exercises selected have to be working opposite muscle groups. For example a set of tricep press downs followed by barbell curls.

Why perform supersets?
First off they are probably a nice change from what you have been previously doing. They place a new and different stress on the muscles which gives them additional stimulus to grow. Furthermore when you take out the rest time between sets you stop yourself from becoming distracted and in turn it keeps you focussed on your objective. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.

Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another top thing about supersets is that they provide you with an edge of excitement, variety and challenge to your training sessions.



What supersets should I try?
The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,

What tips can you give me when doing them?
Well, make sure that you keep strict form through the exercises. It is all to easy to get carried away with it and start using sloppy form. This is particularly true because you are going to be out of breathe more than you usually would be lifting weights and because you will be switching from one exercise to another very quickly. Keeping good form will prevent injury and ensure the muscles you want to hit will be trained properly.

Anything else I should know in order to build muscle now with supersets?
With the increased intensity of supersets it may be wise to cut the volume slightly and shoot for just a couple of supersets however if your fitness and energy levels are good by all means do more. use a different superset every workout between your normal sets to prevent yourself from becoming worn out.

It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, make sure you do not over train, this is the number one reason for lack of muscle gain along with poor nutrition. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. OK then, why not go ahead and build muscle up with supersets just make sure you bear the above guidance in mind. I can near enough garauntee you will not be disappointed!

Article Source: http://EzineArticles.com/expert/T_Ryan/209520