Muscle Building Plan


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Do You Burn More Calories In The Cold?Burning extra calories is something almost everyone looks for when they workout. It has a dream effect of making you lose just that one extra pound you really want off. Working out in the cold however, may not be worth the effort.

Working out in the cold forces your body to have to work just a little bit harder to heat up and reach the point that it’s happy with for your workout. It will also most likely end your sweating since your body only sweats to reduce temperature. What it won’t do is burn a ton of extra calories. You may burn just a few more off, but it won’t be enough to make too huge of a difference. This is because it doesn’t take a whole lot for your body to reach the desired temperature when you are already pushing it to meet that temperature. Rather than freezing yourself add higher resistance things such as higher weights or if it’s already cold working out in the snow.

Being in cold to the point of shivering can burn off extra calories so while working out in the cold may not be too effective you will naturally burn off more calories in the cold at other times. The cold helps your body to recover faster so after a workout is a great time to venture out into the snow and find yourself in a freezing environment. Getting your muscles to recover more quickly will help to build them giving you that great toned look you likely want. It may also be a good idea to do your warm up for your workout in the cold climates. This is the time where your body is trying to get itself acclimated to the proper temperature for the workout and is the time where cold air will have the highest effect on you causing your body to have to work just that much harder to fend off its natural temperature and the cold as well.

The cold may not be your end all cure to extra calorie intake during the holiday season but it can be a slight bit of help. It essentially comes down to whether its worth it to you or not to freeze yourself for that 100 extra calories you might shave off however it simply can’t be recommended as an idea that seems like it will really be that effective.

SuccessWhen it comes to exercise, we all know we need it. Our doctors tell us, the scale tells us, and sometimes we even tell ourselves. At the end of the day, all of this telling means absolutely nothing if you do not take the necessary strides to increase your physical activity. This article will highlight ten practical ways to ensure you have exercise success.

1. Be honest about your habits

When you understand what your habits are, you can better understand how to change them. Many of us have habits when it comes to exercise. If you do not like the way you are relating to working out at this time, your best bet would be to admit to yourself that you have some room to grow.

2. Stop giving yourself options

Do you think you would be more likely to workout after coming home to look a nice warm bed? How about if the first thing you see when you get in your car is your gym bag and freshly laundered workout clothes? My guess is that the latter would be a lot more inspiring. After work, go to the gym. Do not give yourself an opportunity to make a different choice.

3. Take it Slowly

The process of developing a workout habit is not a sprint, it is a marathon. The reality is that you want to make physical activity a part of your lifestyle, and not just something you do for instant gratification.

4. Identify Goals

What is it that you wish to accomplish by adding physical activity exercises to your life? Do you have an ideal weight? Would you like to add a few years on to your life? Do you simply not want to breathe heavily after walking up a flight of stairs? Whatever getting fit will do for you, identify it, and constantly remind yourself that there is an end game.

5. Create a Vision Board

If you do not know what a vision board is you certainly should. A vision board serves as a source of inspiration. You can hang one on your desk at work, in your home, or even in your car. It is basically a collage with images that remind you of what you hope to be and accomplish.

6. Look your Best
Sometimes it’s all in the gear. If a nice new shiny athletic t-shirt can make you more inclined to hit the gym or the outside track, by all means, get the shirt!

7. Find an Accountability Partner

Find a workout partner you can count on. This task can actually be much more difficult than it seems, but when you find one you will see it is an invaluable asset. An accountability partner is a person who primarily has your best interest at heart, and normally a person who has already developed the habit you wish to cultivate. In short, find a person who loves you, works out regularly, and who will call you on your bluff when you slack off.

8. Fix Your Schedule

You must make time to work out. Do not wake up and proceed about your business as usual and magically assume that the gym will make its way into you daily routine. Preparation will prevent poor performance every time.

9. Mask the Gym

Of course, the gym is one of the most obvious place to get your workout on, but it is not the only place you can go. Do you like dancing, rock climb, boxing? These are all reputable ways to work up a sweat, and get your health in order.

10. Don’t give up on yourself

This is the most important one because no matter what, you will always have to face yourself in the mirror. People and inspiration come and go. At the end of the day when your accountability partner is nowhere to be found, or when you want to give up and quit, all you will have to depend on is you.

TreadmillUsing a treadmill has the advantage of an inside environment for an outside activity, but it’s easy to get weary of seeing the same scenery and doing the same workout day after day. The treadmill doesn’t have to seem like you’re going nowhere fast, or chasing that dangling carrot. There are plenty of ways to ramp up your treadmill workout to help you make the most of your time and results. When you feel it’s becoming too easy, it’s time to increase the intensity and change your method to train harder.

Train for a marathon

Training for a marathon is a good way to build endurance and make the workout fun by alternating your pace. To do this, start with a five-minute warm-up, then go into a two-minute jog or run. Slow it down again with a one-minute power walk, and then go back to a run. Once you’ve gotten this routine under your belt, continue to increase your time and speed. The alternation helps to keep you in tune with your workout.

Increase your speed and shorten your time

Constantly make an effort to go more in depth with your training than you have before. It will prevent your body from adapting to the same method, increase your endurance, and strengthen you physically and mentally. Make a goal to reach a certain amount of miles in a certain amount of time, for example, a goal of running a mile in 10 minutes.

Take advantage of warm muscles

You’re not stuck on the treadmill just because you’re using it to exercise. Make use of your warm muscles and do sets of squats, jumping jacks, push-ups, or burpees every five to ten minutes. It’s also a good time to stretch.

Take advantage of interval training

Using the treadmill as a flat surface is okay to start, but when you think about it, it’s not the design of most trails or outside spaces. Changing your incline will make the treadmill more of a challenge. Alternate the incline to make your run as realistic as an outside trail. Updated treadmills have a variety of options for interval training that automatically adjusts the incline while you workout.

Use additional movement to tone your arms and increase intensity

The treadmill is so concentrated on the lower body, that it’s easy to forget about the upper body, especially the arms. Moving your arms at a faster pace or using boxing moves will increase the momentum of your legs, and change your focus from the timer to the exercise.

The key to boosting your performance on the treadmill is continually setting goals to increase your intensity, speed, interval, and time.

Many people love a fixed dumbbell because of the fact that it is a set weight. These dumbbells can be found anywhere from a gym or fitness center to a person’s living room. However, these types of weights are most popular in a fitness center, as the weight cannot be adjusted or changed. Adjustable dumbbells allow a person to change the weight of the device, and this has many advantages. Both are great for allowing people to have a good workout, but which one is better?

Regular Dumbbells

Traditional dumbbells generally come in two styles, hex or pro style. The hex shaped dumbbells have six sides. The pro style has circular sides. The weight measurements in a hex shaped dumbbell can range from one pound all the way up to one hundred pounds. Pro style dumbbells also are available from one pound, but they go up to one hundred and fifty pounds.. A traditional dumbbell will have a painted or an enamel finish, and commonly there is a rubber coating on the weight’s heads. This coating will protect them from scratching floors when placing them on the ground.

Adjustable Dumbbells

Just like the traditional, the adjustable dumbbells come in two styles. These dumbbells have a plate-loaded adjustable bar that can hold weight plates. The sturdiness of the bar and the stretch of the weight sleeves restrict the amount of weight that can be added to each dumbbell.

A selectorized dumbbell is a weight that varies in shape and size. With these types of adjustable weights, they have a set of weights located within one dumbbell block. On this type of weight, the handle is seated inside a sequence of weighted plates. To change the weight, simply turn the knob or slide the weight till the proper weight is found, and lock the pin. The weight on these dumbbells varies greatly depending on the manufacture and the model. They can range from forty five pounds up to one hundred pounds.

Which Is Better?

A traditional dumbbell seems to be a bit safer, as they weights won’t come lose. If an adjustable dumbbell should come loss, this could cause injury. Some people find it difficult to use the adjustable dumbbell because they require some maneuvering to get the right weight. However, with the adjustable, there is the ability to have several weights without having several dumbbells sitting around. It is more economical to purchase one dumbbell that can help with the entire workout. Changing weights can be easier with traditional dumbbells, simply grab a new one. With the adjustable variety, it requires some altering and this can be time consuming, but there is only one dumbbell that needs to be purchased. Adjustable is cost effective and less equipment sitting around. Because of this reason, many people prefer to use the adjustable dumbbells for their home gyms.

Standard vs Olympic Weight BenchSelecting the most appropriate weight lifting equipment requires the determination of a number of aspects. These factors include the current status of your strength, the workout frequency and the intended budget amount. The most common upper body exercises that can be performed using the bench equipment include chest flyes, rows and bench press. The two most common equipments used in performing weight lift training and exercises are the Olympic and the standard weight bench.

Olympic Bench

The Olympic bench is standardized equipment that is graded for competitive weight lift training and power lifting. The Olympic bench is made up of highly durable composite steel that can withhold extraneous stress and heavy weight loads. The other notable aspect about the olympic bench is that it is comparatively more expensive and features a thicker padding. The bench typically takes up more storage space because of its bulk nature.

Standard Bench

The Standard weight bench is typically suited for casual weightlifting. The components used in the development of the standard bench are in most cases, not as durable. The most common material components used in the composition is usually aluminum or a similar grade composite alloy. The padding used on standard bench is normally thin, enabling it to fit into the standard. Some of the base exercises that can be performed using the standard weight bench include arm curls, triceps extensions and leg curls.

Comparisons between the Olympic and Standard Bench

The Olympic bench is much larger and utilizes more expensive components than the Standard bench; this factor makes the Olympic bench more durable and comparatively expensive. The Olympic bench also costs much more to setup in the gym than the standard bench. Because of its inexpensive nature, the standard bench is typically more suited for localized home gym use. Perhaps one of the biggest advantages of the Olympic bench is that it can accommodate graduated weight capacities, unlike the standard bench that is subject to weight limitations.


Since the Olympic bench costs much more to purchase and install, commercial gyms can recoup the setup fees by advancing membership fees. Whereas most home gyms resort to using the standard bench; buyers can choose their desired standard bench quality from the numerous available brands. Although, some of the standard weight constructions are too inferior to allow a more complete weight-training workout. Always checkout for the best units with utmost build quality and price when choosing a standard bench that will best guarantee the attainment of your fitness aims.

Pull Up & Chin Up BarThe Iron Gym Upper Body Workout Bar makes working out from home easy. It assembles in just a few minutes and fits most door frames. You can do a variety of exercises on it giving your upper body a great workout without going to the gym.

Easy Installation

The Iron Gym Upper Body Workout installs with very little effort. It uses leverage to hold it against the doorway. It has foam pieces which help prevent damage to the doorways from the ends. It does come with one bracket that can be used to make it even safer to use. Installation either way does not take more than a few minutes.

Adds Variety to Your Exercise Routine

You can easily do pull-ups and chin-ups from the Iron Gym. Dips can be done from the floor even. You can also do crunches and other exercises.

Up to Three Hundred Pounds

The Iron Gym can be used by people who weigh up to three hundred pounds safely.

Ab Workout

Abs can easily be worked out by adding straps to your Iron Gym unit. Some people also add leg weights to give them a tougher workout.

No Damage to Door Frame

The Iron Gym has foam on the ends to help protect your door frame from any damage as you pull up on the bar. The foam acts as an insulator for your gym while you exercise giving you peace of mind that you are not causing unwanted damage to your molding and frame of your door.

Pros of the Iron Gym

  • Quick and easy installation.
  • It has three convenient grip positions (narrow, wide, and neutral).
  • It comes with a booklet to give instruction on ways to use it to get the most benefit.
  • It can be used form home saving you expensive cost of a gym membership and allowing you the privacy of working from home.

The Iron Gym does not work well with door frames that are thinner than 5.5 to 6 inches. The gym cannot get enough of a hold on the door frame in homes that have thinner door frames. Some older homes and trailer houses may not have the correct thickness to ensure the gym works safely.

The Iron Gym is a great piece of equipment to own if you are looking for a good upper body workout without having to spend a lot on expensive equipment.

Home Gym

Getting fit means making healthy choices, and one of the hardest choices to get correct is creating the home gym. A person does not need a pricy gym membership or an private trainer to get into shape. There are several simple approaches that can facilitate a productive and satisfying home gym experience.

Utilize a Pleasant Spot:

Finding a good spot in your home is based on more than just space. Any area that a person intends to use as a workout area must be a space that is free of distraction. It should also be comfortable and easily accessible. If the space is not comfortable then a person is not inclined to spend time there. Adding plants and adequate lighting are also a good way to create a pleasant space that makes a person want to work out there. The plants add oxygen and the lighting helps a person feel more energetic and vibrant.

Discover What Works:

Finding the right exercise is vital to getting fit. Determining what exercises a person is willing to do and likes doing, makes setting up a home gym more productive. If a individual does not like riding a bicycle then perhaps an exercise bike would not be the best choice in equipment. Knowing what exercises and programs a person enjoys, makes choosing the right equipment that much easier.

Consider Space Requirements:

Most home gym equipment can be rather bulky. Not being able to use the equipment defeats the purpose and does not inspire confidence. Therefore, making sure there is adequate room to place the machines is of prime importance in making health fitness a good investment.

A variety of exercises help maintain good fitness and prevents tedium from becoming an issue. A good balance between exercises that focus on strength, for muscle growth and cardio, for circulatory and respiratory health, are an excellent choice. This balance also keeps the routine fun and enjoyable.

Using a pleasant and desirable fitness place, that is comfortable along with filling the space with proper and tailored equipment will go a long way to helping a person with setting up their home gym. By using exercises that are enjoyable and unique to the individual, coupled with a balanced fitness regime of strength training and cardio will keep things interesting and facilitate usage over a longer span of time.

Build More MuscleThe myth of No Pain, No Gain

Yes Virginia, it is a myth that you have to have pain in order to build your muscles. In fact, to build muscle you don’t really have to do much according to experts. Simply changing your diet and targeting the muscles you want to build with a series of repeated exercises seem to be the ticket. So how do you go about building up your muscles?


While it seems counter-productive to claim that eating will help you build muscles and not fat, many dieticians claim that it is true. You can eat a diet that, when combined with an appropriate exercise routine, will give you an increase in your muscle mass. How can you do this? Well, let’s take a look at what muscles need to be able to function. They need carbohydrates and protein to be able to grow. But that doesn’t mean to overload your diet with carbs and proteins. In fact, the experts say that a balanced diet that includes small amounts of these muscle building compounds is better than just a diet of carbohydrates and proteins alone.

Going Up

Most people will tell you that to build your muscles you have to lift weights slowly. However, that’s not the case. Many experts agree that a series of rapid upwards movements followed by slow and controlled downwards movements are the best way to build up muscles. It forces the muscles to contract and release in controlled sequences and makes the muscle build up more in order to handle the exercise that is being done.


This may actually be more myth than fact in building muscles. In fact, stretching increases flexibility more than aiding in building muscles. Many experts say that a slow and steady warm-up is better than stretching as it allows the entire body to increase blood flow and prepare for a healthy exercise routine. So unless you are wanting to increase your flexibility as well as muscle mass, just do a simple warm up and you’ll be fine.

Free Weights or Machines

Many people will say that the best way to build muscles is to find a series of machine exercises you can do in a work out session. Sounds good right? Well if you are just starting out then this is very true for you. However, many experts say that with building muscles, the best thing to use is a free weight because it mimics natural movements better than machines.

There is a lot of gym equipment that may be used to achieve a person’s body or weight goals. However, not all of these are needed. It all depends upon a person’s target area and his or her capabilities. There are other things to consider and it would help a lot if a person is aware of the purpose of these.

Rowing machines are considered to be very effective when it comes to whole body workouts. It requires the effort of both upper and lower body and even requires coordination of these two parts. It may look very simple to some people. It may appear to be just like normal rowing when on a boat. However, there are variations on how it can be used if simple rowing gets too easy for the person.

Look before you leap into the Rowing Machine

There are things that a person should do before actually using this machine. These steps will help a person maximize his or her workout.

Set Resistance. The first thing to do is set the resistance of the Rowing Machine. This identifies how much energy you are willing to spend for each stroke. For first time users, it would be best to start with low resistance. The person can then give it a go and make necessary adjustments. The resistance should be just right. It should not be too low that it would seem effortless for the person and it should not been too high that there will be a lot of difficulties when rowing.

Warm Up. Warm up is important in any kind of exercise. In using this machine, it is important to row in moderate speed for about three to five minutes before going full speed.

Rowing Machine Exercises

Exercising using this machine is very simple. It takes just four easy steps: catch, drive, finish, and recovery.

Catch. This is the starting position for rowing machine exercises. With arms stretched forward, the person will lean forward while bending their knees.

Drive. Drive means pushing the person’s foot forward on the pedals while their back and legs are straight. Then, the person should pull the machine’s handle towards them, directed to their abdomen, until they are leaning back slightly.

Finish. In the finish position, the legs are straight, elbows behind each side, the handles fully stretched, and the person is leaning back.

Recovery. The person should go back to their original position in catch and repeat the whole process.

Rowing Machine Miracle

These exercises will surely help people who are otherwise losing hope in getting the body of their dreams. All that they need is the desire, motivation, inspiration, and perseverance and it will be possible.