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Get Lean - Build Muscle (Yes, YOU!)

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You Want To Get Lean And Build Muscle - That Means Training, Good Nutrition, and A Great Mindset!

When you are on a quest to get lean and build muscle, it's so easy to get sidetracked and veer so far off course that you quit before you've achieved all of your goals. You need to address three primary areas of concern if you want the body you're dreaming about, including nutrition, workout training, and mindset.

Mindset: When you're training to build muscle and burn fat, you have to be committed to getting from point A to point Z. You're not going to go to bed one night and be magically transformed into perfection in 24 hours. But if you stick to a program, you will see results quickly.

Workouts: Skipping days and not giving it your all can mean you fail at developing the muscle mass that you're seeking. Likewise, over-doing your workout routines can mean you damage your muscles and cause it to take longer to achieve your goals.

Nutrition: Your body needs a certain kind of fuel when you're strength training to build muscle. Protein is the crux of your nutritional foundation but you'll need to know the exact balance of dietary ingredients to get the best results.

Building muscle means implementing a three-pronged approach to your fitness routine. Once you've mastered these areas, your body will morph into the lean, healthy fat burning machine that you want it to with ease.

What's Your #1 Trouble Spot for Toning Muscles?

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Eat to Build Muscle Mass

Men's Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts

Men's Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts

by: Gregg Avedon

Amazon Price: $10.75 (as of 02/12/2012)Buy Now
List Price: $19.99

"Most diet or nutrition books go on-and-on with their educational "mantra." Hey authors, we know most of this stuff already reading it in the papers almost every day. Gregg skips over the chemistry class and dives right into what to buy at the grocery store. I have many nutrition books, though few ever begin with the simple idea of shopping for my fridge, my pantry, the herbs and the tools I'll need. In those few pages, I've begun to feel confident that a regular guy could manage buying all these items.

Did I already mention the sheer simplicity of this book? Yeah, there are lots of recipe books out there, but Gregg's has some that go like this: ingredient 1, ingredient 2, step 1, step 2...eat it! I kid you not. Some of the recipes are quick yet healthy and in one pot or one pan, the average guy can make a meal. My 18-year-old son, who's so bad in the kitchen that he could probably burn water, turned to page 151 and commented that he could personally make his favorite Protein-Rich Quinoa Salad...everyday! Although Gregg states his book is "food for dudes," my Mom started marking off recipes as soon as she got her copy.

I particularly like the alternative late-night snacks, my own weakness. Plus a simple tip like what to eat at the restaurant -- "eat before you eat." Now, anytime before I go out, I drink a filling protein shake, and I'm all set. Thankfully, Gregg hides his emphasis on protein by sneaking it in...everywhere. He's buried protein in the Chocolate Mousse, in the Raspberry-Mocha Chocolate Chip Cookies -- for real! (page 233). Yeah, this ain't no diet book, its just smart food that includes the widest variety of food types from any of my diet or nutrition books. As Gregg says, "...this isn't brain surgery, it's learning how to eat more nutritionally dense foods as a way of life..."

I say, I could actually eat only what's in this book for the rest of my life...and never miss a thing. "

Release Date: 12/10/2007

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Chest Exercises for Men

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Men's Body Building Recommendations

When you're working out male muscles, your goal is probably to focus on gaining mass in areas such as your arms and legs, while trimming fat from your stomach to showcase your newly cut abs.

There are many men who strive to achieve the perfect body - button popping chest, abs that look like they were professionally carved - stuff that makes mouths water! But they go about it all wrong, slaving away in the gym for hours without ever getting the kind of results they want.

The first thing you need to know is that you'll be burning a lot of calories while building muscle, so now is not the time to trim your calories to the bare minimum. However, you will want to eat specific foods in the perfect balance that will help build more muscle mass, such as supplements and protein to fuel your workout regimen.

One tip that often gets ignored is that working out more doesn't mean you get better results. In fact, somce of the best men's muscle-building courses recommend shorter workouts that are more action-packed in nature to get quicker and more dramatic results.

Step Away From the Treadmill!

Cardio - Shmardio -- Who Needs It?

What's The Best Way To Get Lean AND Build Muscle?

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Lots of Cardio & Some Weight Training

BuildBodyMuscle says:

Excellent lens. One of the best I've seen on the subject. I particularly liked the Muscle Building Workouts section.

Posted May 12, 2009

Katherine says:

It's 80% diet! Eating Clean is the most important step. Other than that, cardio 4 times a week and strength training 3-4 times a week with high reps and low weights.

Posted February 10, 2009

NO Cardio! Lift Hard & Heavy!

Blue-Eyed Bear says:

Great site! Lots of good info. I have been following the New Rules of Lifting For Women, too, and it has made such a difference in my body! I am no longer stuck on the treadmill either -- thank goodness! How boring is that? I lift heavy and do some cardio but nothing like I used to. By the way, ladies, I'm 50 years old, so you don't have to be a "young thang" to see results! Get the book!!

Posted April 28, 2009

PamLyon says:

I stepped away from the treadmill, and started doing what "New Rules for Women" said to do, and my body started changing right away? I'm so thrilled! No cardio needed! I'm not chained to the treadmill anymore.

Posted February 16, 2009

 

Muscle Building Workouts

Build Muscle - Lots of IT - FAST!

Here's a complete muscle building course in a couple of minutes!

6 Week Full Body Muscle Building Program

The Muscle Building Exercises
1. Deadlift
2. DB Flat Bench Chest Press
3. Front Barbell Squat
4. Bent Over Barbell Row
5. Standing Military Press
6. Front Plate Wood Chopper
7. Chin Ups
8. Dips
9. Back Extension
10. Reverse Incline Raises

The Muscle Building Instructions:
Week 1 to Week 2: 3 sets of 15 reps
30 second rest

Week 3 to Week 4: 4 sets of 10 reps
60 second rest

Week 5 to Week 6: 5 sets of 5 reps
90 second rest

Muscle Gaining Program and Tips:
-Do this weight routine on Monday, Wednesday, Friday
-Do 20 minutes of tempo cardio (75% effort) on Tuesday, Thursday, and Saturday.
-Take your bodyweight and multiply by 18 = your daily goal calories for building muscle
-Eat every 4 hours (minumum) for at least 5 meals a day

Muscle Building Meal Plan Breakdown:
45-50% complex Carbs (oats, veg, fruits)
30-35% protein (ex. chicken, eggs, fish)
20-25% fat (olive oil, nuts, avocado)
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Women: Gain Muscle and Get Lean Without Bulking Up!

The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

by: Lou Schuler, Cassandra Forsythe

Amazon Price: $17.13 (as of 02/12/2012)Buy Now
List Price: $25.95

"I've worked out and tried many different programs in the last 10 years. I admit to having a tendency to "over-do" my workouts, my approach was always "more must be better", and consequently I always burned out on the programs and the 2-hour workouts I'd end up doing. Despite my hard work, I never got the results I wanted. Coming into this book, I knew a lot of weight routines and was familiar with proper weightlifting form. At first glance I thought the routines didn't look hard or detailed enough, that there were too few exercises! But I was WRONG! Despite the apparent simplicity of the workouts, they are not easy or fluffy. Rather, they are quite substantial because they are not isolation exercises. Every exercise works multiple muscles at one time. Fewer exercises but more muscles worked in a natural way.

I'm incredibly impressed with this program. I can say it is working better for me than the multitiude of other programs I've previously tried in the last 10 years. And I work out far less, usually 3 weight workouts a week (occasionally only 2), with 20 to 30 minute interval cardio (elliptical) usually done after weight workouts or sometimes an interval aerobic workout on days I don't do weights. The max I go to the gym in any week is 4 times. The structure of the program has allowed me to stay very positive and enthusiastic about the program. I really like the full body nature of the workouts (I previously had done upper vs. lower body days), It's nice to have alternating workouts.....not so boring. I like the challenge of gradually increasing the weight on the various exercises. (Note: on this program it's important to keep a record of all workouts). This a program you can sustain forever because it doesn't burn you out mentally or physically--importantly, you are not overexercising to get results. The program can actually be fit into your life quite nicely. I look forward to the workouts! I feel great afterwards! "

Release Date: 12/31/1969

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Women's Body Woes - How to Get the Bod You've Always Wanted!

For many women, there are certain trouble spots that they wish they could address. Spot training is often taught the wrong way or dismissed altogether, but there is a women's lower body makeover course that specifically addresses thighs, hips, legs, and buttocks.

The lower body muscles are very strong, but often covered with unsightly fat that just won't budge. By using specific strength training workouts designed for this area, you can shed pounds and tone your legs, hips, thighs and butt to look remarkable.

For other women, the primary goal is to get rid of cellulite and smooth out the skin all over the body. Many so-called specialists will say there's no way to get rid of cellulite, but by using specific workouts and nutrition programs, you can smooth your skin and have a beautiful toned body.

Instead of undergoing expensive and often dangerous plastic surgery procedures, you can use an affordable online body toning course to help you develop the kind of body where you'll be confident without a stitch of clothing on!

What Muscle Building Questions Do You Have for Me?

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