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Sunday, 16 September 2012

Most Effective Chest Workout

A big chest is something that everyone wishes for. Most people spend hours in the gym, work their muscles out to the extreme but see no substantial results. The most common reason for not getting the required results is the wrong workout. Only doing killer bench presses will not give you the well shaped chest that you are hoping for. Here is a workout plan that should make your chest bigger with a good shape.


  • Start of with simple push-ups. Make sure that you maintain the correct posture. Do about 10-12 reps.
  • Without any rest switch to bench press. Make sure your back is flat. Again maintain proper form and posture, and make sure you do each press completely. 
  • Without any rest switch to dumbbell flyes. While doing the flyes keep your elbows bent slightly so that you don't strain your arms. Each rep should be complete. 
  • Rest for about 2 minutes and then repeat the procedure. 
Make sure that the weights you use are not too heavy or too light. If your muscles start to really burn after 7 reps, then that is the right weight for you to use. Also, while doing the flyes and bench presses you can raise the bench by about 30 degrees. This will work the muscle of your upper chest. You can alternate between flat and raised bench. You can do 3 sets of each exercise if you have been working out for a long time. If you are a total beginner then only do 1 set for each exercise, and then gradually go to 2 sets, and then 3. This workout plan should give you the best results. 

Sunday, 10 June 2012

Diet Formula to Build Muscle

It is widely known that protein is the food to build muscle. It not only helps to build muscle but also repairs muscle fibres which get damaged during intense workouts. The following is a list of protein-rich foods which you should add into your diet:

Chicken Breasts: These are also rich in protein and good for muscle building. One thing to keep in mind is to take the skin off. This one of the best foods which will help you build muscle fast.

Fishes: This is the vital part of the diet of the most body builders. Tuna is the highest recommended fish out of the lot. It is really rich in protein; 19 grams of protein is present in about 3 ounces of Tuna. Eating high quantities of Tuna will also help you in decreasing the loss of muscle because of their high omega-3 fatty acid content.

Egg’s White Part: This part of the egg does not contain any fat and provides you with the required amount of protein. Being the most important muscle building food, it contains about 6 grams of protein (a big egg). Also, eggs contain good amounts of acids and vitamins. Eggs should be a part of your all your meals if you are looking to build some serious muscle.

Whey Protein: This contains the highest amount of protein. This helps to build muscle fast and provides you with amino acids.

Soybeans and soy foods: These are among the foods with the highest servings of protein; about 3.5 grams of protein is present in every ounce. The presence of other useful nutrients like zinc, iron vitamin B etc, make it the perfect muscle building food.

Seafood: Its good taste and high protein content make it a good food to add to your diet.

Cottage Cheese: Rich in protein. It is low in calories and healthy as compared to other types of cheese which makes it good for building muscle.

Veggies: Many people think that vegetarian food isn’t good for building muscle but certain foods like almonds, beans, tofu, peanuts etc. infact are great for muscle repair. These foods help to speed up the process of repairing muscles which get damaged during workouts. Hence, a must to have food if looking to build muscle.

Steaks: Especially lean beef is a good food to add to your diet.

Saturday, 2 June 2012

Tips for Skinny People to Build Muscle

The most important thing to keep in mind for skinny guys trying to build muscle is that your workout should be less intense at the start and only gradually make it more intense. There is a very high risk of injury in starting off with heavy weight training. Therefore you should use light weights to build some muscle and only then proceed to intense weight lifting exercises.

Also, you should make a diet plan for yourself which includes foods that help in development of muscles. Go for foods that are rich  in protein, something like eggs, chicken, lean meats, turkey etc. Fruits, such as, bananas contain necessary minerals to build muscle.

Why protein is important is that it helps to strengthen and build new muscles. While working out, your muscles get damaged, mild tearing also may occur. Now these damaged muscles are replaced by stronger and bigger muscles. Proteins help to speed up this process. So, a protein-rich diet is a good supplement to your muscle building and it helps you to build muscle faster.

Rest is also an important part of your muscle building regime. Rest or sleep give your muscles time to replenish. Something that you might not have known before is that you do not build or gain any muscle during weight lifting; actually weight-lifting reduces the amount of muscles. So, rest is extremely important for your muscles, it gives them time to replenish and become stronger and bigger. Thus, sleep and rest is vital for your body and to build muscle.

Monday, 28 May 2012

3 Tips to Lose Weight Fast

Losing weight may seem like an impossible task, but all you need is 3 basic, easy-to-follow tips, which will not only ensure you lose those extra pounds, but also lose them fast! So what are these 3 tips? Let's jump right to them.

Tip # 1 - Make a Plan
To be successful in your mission of "lose weight fast," a strict-plan is vital. This can simply be a table of your goals and what you are going to do in order to achieve that goal. To make it more detailed, you can even add exercises, with duration, which you will be doing in a week, and your weekly diet-chart. This will give you a well organized step-by-step guide to the routine you should follow to lose weight fast.

Tip # 2 - Realistic Goals
Whats your target weight? When do you plan to reach that weight? Have you decided on that yet?
There is no point in following your plan blindly without knowing what your target is. Decide on fixed numbers and make sure you work to achieve those numbers. In doing so, your plan will automatically start working and you will lose weight fast. For instance, if you weigh around 200 pounds, decide on a target weight, say 150 pounds. Now to lose those 50 pounds set a specific time window, like 6 months or a year. Setting targets will surely give you faster results than going about trying to losing weight without having any goals in mind.
You can also set monthly, or even weekly targets. Have these small targets, work towards achieving them and you will surely lose weight in no time.

Tip # 3 - Focus and Organization is the Key
Making a plan, setting targets etc. are all important but the most important thing is to be sincere towards your plan. You can set all the targets you want, but if you don't work on achieving them with dedication and sincerity, there won't be any positive results. Also, don't give up on losing weight because you didn't see any immediate results. Remain focused and be patient; you will lose weight fast, you will be able to weigh that 150lbs, 100lbs, or whatever weight you have set for yourself.

So be positive, keep the your decision of losing weight strong and work towards it with sincerity. This is all you need to lose weight fast.


Sunday, 27 May 2012

It's Easy to Build Muscle Fast!

In the previous blog we talked about safety and diet related to muscle building. Today let’s talk about certain ways of gaining muscles FAST. Fast muscle building doesn’t mean that you will become completely ripped in a month, or something that you could do for just 10 minutes daily and get a huge chest; this article talks about how you can speed up your muscle building so that you see some quick results from your workout.

Many people look for ways to build muscle quickly. Trust me, if a commercial says that you can get ripped in just a month, they are
LYING. There is no drink or workout equipment that can make you Sylvester Stallone or Matt Damon in just 4 weeks.  So now lets talk about certain ways which can help you build muscle mass faster than usual.

Building muscle fast involves just two things: regular workout and proper diet.  So all you need to do is plan out your workout and your diet, and follow it strictly. You would not be able to put on any muscle if you workout in the gym everyday but your regular diet consists of burgers, pizzas, pastas and carbonated drinks. This may sound like a daunting task, but if you seriously want to lose weight and get a chiseled body then it will all seem very easy. Remember, there is no laziness when it comes to building muscle. Fatigue, lactic acid in your muscle, sweat, should all be your friends if you want to get buff fast.

One last point to keep in mind is that, maintaining your muscles is harder than building muscle. You can workout with your trainer for a couple of hours everyday to gain muscle, but the real key to keep that clear-cut body is to complement your workout with healthy eating habits, good amount of sleep and rest. You will not put on any muscle if you don’t give your muscles time to rest and recover.

For any specific questions on exercises or on my workout routine feel free to email me at akshaykg1000@gmail.com. You can even email me if you want me write about some specific questions you have



Saturday, 26 May 2012

Diet and Safety - Must for Muscle Building

Many ignore the importance diet in muscle building. A good diet is equally important to building muscle as is one’s exercise plan. Thus, it is important that you follow a diet plan according to your exercise regime; for simple exercises like walking with light-weight training, go for a diet with less amount of fat. But serious muscle building requires some serious dietary changes.

To get an athletic body with clear cut muscles and a six-pack, you need to have a proper workout routine which you should strictly follow. In addition, your diet should be high in proteins, low in fat content and rich in specific vitamins and minerals which will help to build strong muscles.

Your first step towards muscle building should not be to hit the gym and lift heavy weights, you should visit your doctor to make sure you are physically fit to do any kind of bodybuilding workouts. Being physically unfit and working out vigorously can do some serious long-term damage to your body. Also, your doctor can recommend you the right diet plan which will work best for your muscle building workout.

After your visit to your doctor to make sure you are healthy, join a gym. Joining a gym is safest way to ensure that you get positive results from your workout. Such gyms provide you with personal trainers, who are professionally trained to ensure your good health, safety and, most important of all, correct muscle building. There have been many cases where people have opted to workout without personal trainers and have torn their muscles and incurred some serious life-long damage to their muscles. This has mainly been due to ignorance towards safety precautions and limited knowledge of basic muscle building techniques. So, workout with a personal trainer, he/she will help you build muscle the slowly and the right way.

Working out can lead to injuries; even professional bodybuilders sometimes have gym accidents. So, in case you get injured during your workout, seek medical attention immediately; there is no toughness in ignoring an injury. Exercising too vigorously even after an injury, can damage your muscles permanently. Be cautious of yourself while working out.

Now let’s talking about diet. Your muscles are basically protein. So to build muscle you need a diet which is high in protein, something like fish. A high intake of protein will not only repair worn out muscles fast, but also build muscle rapidly. Fats and sugar make muscles weak. So, in order to get strong, well-defined muscles, lower your fat and sugar intake to as minimum as possible.

At the end, eat proteins, workout with professional trainers, and don’t be shy from medical assistance. So, enjoy building muscle and get ripped!



For any specific questions on exercises or on my workout routine feel free to email me at akshaykg1000@gmail.com. You can even email me if you want me write about some specific questions you have.