The Three Keys to Rapid Muscle Growth

Building muscle quickly, that's what we all want. Depending on your definition of quickly, it may be impossible. Muscle grows slowly and you are not going to pack on 20 pounds in a week, but you can maximize the rate that muscle grows and make a significant change in your physique in a matter of a few months if you go about it intelligently.

Now a quick side note about putting on muscle. We all have different body types that respond differently to training and nutrition. Sometimes people talk about the somatotypes of ectomorph, endomorph, and mesomorph. If you are an ectomorph it will take you longer to build muscle. Ectomorphs are naturally skinny and have trouble putting on any weight, but it can be done! Endomorphs are natural athletes; it's easiest for them. Mesomorphs, well, let's just say they are naturally big fat and round people, like me. Mesomorphs build muscle easier and faster than ectomorphs, but body fat is a constant challenge. I know it is with me!

Regardless of your body type, there are approaches in common that work. We can merely skim the surface in one article as numerous people have done their doctoral thesis in these areas. The three keys are: nutrition, large compound muscle exercises, and rest or recovery. Let's discuss each briefly.

Nutrition is critical! If you stick to a diet of beer, nachos, fatty breakfast sandwiches, lots of simple carbs, etc. you simply are not going to grow as rapidly as if you are eating quality protein, slowly digested carbs, and minimizing bad fats. You can still eat wonderful and tasty foods, check out the links at the end of this article, but those midnight pizzas can no longer be your mainstay!

For training, compound exercises that leave you breathless and nearly dizzy knock the entire body into a muscle growing or anabolic state need to be mainstays. Some of these are not popular because they are so tough. The two best exercises, that you should absolutely be doing to maximize muscle growth, are squats and deadlifts. For some reason these work like no others, and although squats primarily target the leg muscles and deadlifts primarily target the back muscles, they both work the majority of the body!

The third is rest. Over training is very simple if you are zealous about bodybuilding, but very counterproductive. Do not over train, and that includes all exercise, not just weight lifting. When I'm biking a lot or skiing several times a week I need to take those into account for example. I also usually alternate weeks with deadlifts and squats because they are so intense!

Much more information is available at Anabolic Muscle Cooking and also Muscle Building Exercises. Get to the gym and concentrate on large compound exercises like squats and deadlifts, eat right, and make sure you get plenty of rest and recovery and with a little dedication you will be on your way.

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Losing Fat Where It Counts - Rock Hard Abs

There are a lot of different ways to get rid of unwanted fat on your body, but focusing on where it matters most for a guy is the most important aspect of getting in shape. Sure, you could have nice arms, legs, and chest, but if you have a belly, you're not going to attract others or even look that good. It's for that reason that it's imperative to focus on getting hard abs that are defined and well proportioned. It's not an impossible thing to get a good body, especially in these modern times, where there are a million and one options that you can go through to get in shape. If you're serious about losing weight and you want to get sculpted in a manner that will get you a lot of attention, the following tips should help you get there fast.

First and foremost, make sure that you get plenty of cardiovascular exercise. This will help you in the long term, as it will allow you to gain more lung capacity, endurance, and performance that will not subside in the long term. Getting to that place is crucial to your long term success. Start with something simple, run for a mile a day, or keep trying to get to a mile and then increase slightly over time. Don't run a marathon and don't push yourself to where you're getting injured, instead, focus on building resistance and train towards getting more. If you can run for an hour, you're doing great, so keep that in mind.

Aside from getting your cardio in, make sure that you focus on lifting weights as well. Take every other day away from your running routine to lift moderate weights. Don't go overboard here, simply get some training in with whatever machinery you can get a hold of, or invest in a dumbbell set. If you don't have any money but still want to work out, do simple things like pushups, as that will mimic the lifting portion of many workouts. Pushups force you to fight gravity and push your body weight upwards, which can be beneficial in the long term.

The above things have been well rounded to take effect in time, but if you want to focus on your abs, you'll have to add pieces into your workout that focuses on them all the time. This means that when you're not in the gym, you should be flexing and doing small things to increase the abdominal pressure to burn fat. This may sound hard at first, but you can easily start this by watching television. During any breaks, do sit ups, crunches and little exercises that will push your abdominal area to flex and contract. If you do this enough, over time, combined with the aforementioned things, you will in fact gain lean definition and get the body you want. The key is not necessarily any given option, it's consistency. Be consistent with your workouts and you will end up getting results in as little as a couple of weeks. IN a month you could even see tremendous changes.

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