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This is a workout that will leave you with huge muscles and help you lose weight, fast. It only has to be done 3 days of the week, and will get your metabolism going. The main goal of this program is to build muscle at an intermediate training level. So you’ll have to be familiar with some workouts before trying this. The required equipments are barbell weights, body weights, dumbbells and EZ weight machines.

The basics of this training program are too:

• Limit the rest you get between sets, instead of 30 seconds, you may wait only 10 seconds between sets.
• Shorter workouts with more intensity, due to less rest between sets.
• Less amounts of exercise per body part. Instead of a typical four to five exercises per body part that you want to gain muscle in, you’ll only need to do two to three.
• Weight progression, you’ll start off doing less reps and increase your weights as you continue. As you hit your max amount of reps, you’ll add more weight.
• Mini/Macro sets.
  • No failure. Stop when you feel like it, and take a sense of accomplishment that you went that far.
  • During mini sets, you use the same weights.

For example, you’ll do a set of exercises seven times, upping the rest between the sets by 15 seconds every other rep. So for rep 1, you’ll rest for 30 seconds, and for rep 3, 45, and so on. Start with a goal of reps to reach, and a weight that you can comfortably do 10-12 reps with. Muscle building takes longer than fat loss and you can get hurt if you start too aggressively. Muscle is built by fibers tearing and repairing themselves on your days off. If you don’t allow repair, then you can damage the muscle.

An example of a workout set would be:

Monday: Abs, forearms, tricep, back, bicep, traps

Tuesday: REST

Wednesday: Chest, triceps, shoulders

Thursday: REST

Friday: Abs, calves, hamstrings, quads

Saturday: REST

Sunday: REST

To wok the abs and lose belly fat, you can do some exercises specifically to work the abs. Training the abs don’t make them visible, but you can use this program to build your abs. Use weights and do different types of crunches, using the weights to their full extent. After a while, your abs will begin to show as fat melts away and you build muscle.

If you are interested in learning the secrets of muscle building, you should start with a healthy diet because even if you use muscle building supplements, the foods you eat have a lot to do with how well you are able to master the skill of muscle building. One of the important aspects of building your muscles through a diet plan is the consumption of protein because it is a strong building block for producing great muscles. While some fitness experts may say that you should not eat carbohydrates in order to build muscle, this is not true because in fact carbohydrates serve the body well when trying to get better muscles. The key is not to eat carbs during a time of the day when you will not burn many calories.

Increase Water Consumption

If you want to build stronger muscles, you need to drink as much water as possible because water hydrates your body and it metabolizes the meals you consume so that your muscles will become more toned. Avoid drinks high in sugar such as canned fruit juices and soft drinks.

Supplements

For those who have allergies to certain foods that work well for building muscles, you can use supplements during the day because the supplements act as a substitute for the foods you are allergic to while still building your muscles. If you are not sure which brands of supplements are the best for you, talk with your doctor or personal trainer.

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Meals Should Be Eaten Frequently

Another thing to remember when attempting to build muscle is that you will need to eat meals more frequently during the day because as you eat a few small meals per day, your body is in an anabolic state and this means that you gain more muscle than excess fat around the body.

Boost Consumption of Vegetables

This is important because vegetables contain the necessary vitamins and minerals to have stronger muscles. Vegetables fill you up quicker and they regulate your blood pressure. Some health food stores carry vegetable supplements that are designed to help you build tone muscles for a healthier body.

Specific Foods That Are Beneficial for Building Muscle

Lean meats such as chicken and turkey should be consumed regularly because these meats are low in unhealthy fats such as trans fats and certain types of fish such as salmon and tuna are great to eat because in order to build muscle you need omega 3 fatty acids, which are contained in fish. You should eat eggs as often as possible and egg whites in particular because egg whites are a great source of protein. Beans are a great way to build muscles because they contain fiber, which is necessary for this purpose.

When you adhere to a balanced diet for having stronger muscles, you will feel better about your efforts to achieve this goal and others will see the newfound confidence you have. You will not have to turn to the latest gimmicks on the market or remedies on the Internet that have not been tested by doctors or fitness experts. Finally, your body will be more flexible and less prone to falls and other kinds of injuries.

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