Basketball as a workout option – Try it once!

Guys, I was never really a big fan of ball games, but then a friend of mine told me that he tried some basketball instead of the usual cardio routine. The problem about this in the beginning simple was that the game su***, as I never scored at all and this definitely smallered my motivation close to zero. So I didn´t want to give up on my basketball workout and just googled a while for improving my ball game skills – till I finally found this:

The Double Your Scoring Average System! – WTF? Ya, that´s what I thought as well.

The Double Your Scoring average system is a step by step basketball training program that’s designed to teach basketball players how to quickly score more points on the court. John Ewing, the creator of the system, guarantees that the Double Your Scoring Average system will help any basketball player increase his scoring average by at least 14-18 points in only 2-4 weeks. I didn´t really give a lot about this because I´m just using basketball as a cardio alternative – improving my skills A LITTLE was the initial idea to have another workout option. But…

What I Liked About The Double Your Scoring Average System

The Double Your Scoring Average System is an amazing system and I pretty much loved everything about the program. But the thing I liked the most about the DYSA system is that it’s amazingly in depth but it’s still simple and easy to understand at the same time. For example, John teaches you over 30 different moves and techniques in the system but each technique is so simple and easy to follow that you never feel overwhelmed.
Another thing I really liked was how everything in the system was set up in a step by step manner. John teaches you exactly what to do step by step to become a dominant scorer.

What I Did Not Like About The Double Your Scoring Average System

To be honest, there’s really nothing that I didn’t like about the DYSA system. It contains exactly what John promised and there’s even some bonus stuff included that will really help any serious basketball player.

The Verdict

If you want to quickly improve your game as a basketball player then there’s nothing better for you then the DYSA system.
What you’ll learn in the first 3 modules alone is worth twice the price of the entire system. You can literally become a dominant scorer using what you learn in those 3 modules alone; that’s how good the system is.

John Ewing is a basketball training genius and from now on I’ll make sure to stay tuned for any other product that he releases.
Until then I advise any serious basketball player to grab a copy of his amazing Double Your Scoring Average System.

Well, anyway – that´s my experience with that system. It definitely helped! I got another workout option which is SUPER FUN because I no longer suck at it, AND it´s just something completely different to the usual Cardio.
Click Here To Check Out The Double Your Scoring Average System

Lean Hybrid Muscle Building – Experience & Review

In the last ten years or so there has been an explosion in the number bodybuilding, training and diet books that absolutely promise to transform your body into the sculpted form you’ve always dreamed of in just a few short weeks. The problem though is that most of them are trash. They were written not so much to help you get the body you want but to help the author turn a quick buck. That’s where Lean Hybrid Muscle (LHM) departs from the pack and leaves them in the dust. Why is that? Because it works-that’s why.

One of the things that really sets Lean Hybrid Muscle apart from countless other “get fit” books, programs and routines I’ve seen is that it is designed to work with our bodies’ natural systems, not against them. That in itself is the key difference between LHM and the rest. It also allows you to develop a personalized program that is unique to your body’s particular needs. Others don’t do that. They make the assumption that because what they did worked for them, it will work for anybody else who does the same thing. The problem is that this just isn’t true.

Here’s an example. The guys you typically see in the fitness or bodybuilding magazines are genetically gifted-they tend to be naturally lean and muscular. For the rest of the normal world, various techniques like “bulking and cutting” have emerged. Bulking and cutting runs counter to the way that our bodies are designed to operate. That’s why with bulking and cutting you usually wind up with a choice: lean and weak or strong and fat. Lean Hybrid Muscle training though, shows you that it is entirely possible to build mass and get lean at the same time.

And what the Lean Hybrid Muscle Building system does is lay out everything you need to know to develop your own program that works for you. You’ll learn all about the various training philosophies that are out there along with what’s good about them and not so good. The book also shows you how to position yourself physically and mentally for success. LHM calls this Constructing the optimum anabolic environment. Along the way you’ll also learn about Traditional Chinese Medicine and how incorporating elements of this ancient philosophy into your training philosophy can set you on a path to success.

The exercise chapters are some of the best around. By performing the exercises they way they’re shown here, you’ll be able to actually build muscle and burn fat at the same time. LHM has uncovered a way to tap into long dormant systems that enabled our ancestors like the Spartans to be lean, muscular, strong and big. The exercises here will actually enable you to build a different type of muscle-lean hybrid muscle-that is unlike anything you’ve seen before.

The Lean Hybrid Muscle workout also devotes plenty of space to nutrition, teaching you how to develop a plan that works for you. It’s also got a very good section about supplements, helping you to understand the truth from the hype and what works from what doesn’t.

It’s really got the whole package and all in all I would say that LHM is a great read that unlike a lot of programs out there will really help you achieve the results you want to see. For more information visit this page by clicking here.

Some routine for a good body shape

Good shape?So if your like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar.

The six exercises will be broken down into 3 supersets of 2 exercises.

So, the first superset will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.

Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

The next superset is negative wide grip pull ups and decline press ups

For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form.

From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up – Try 10 to 20 reps.

Again, you will do this superset for five minutes going back and forth between these two exercises.

The final superset is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start – Do as many as possible with good form.

Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set

As with the previous 2 supersets repeat for 5 minutes

This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough

Some routines to build muscle DON´T work

Routine to build muscleWhy do so many people go to the gym on a consistent basis and follow a muscle building routine, but make little to no progress? It doesn’t seem fair if you think about it. It’s hard enough to consistently go to the gym or even work out at home, but to not make any real progress can be hard to swallow. In this article I am going to go over what it takes to trigger muscle growth and why so many people’s workouts fall short.

Many factors go in to muscle building

There are many factors that go in to building muscle, and the actual routine that you follow is only one part of the equation. Your diet needs to support muscle growth as well, and you need plenty of time to recuperate.

So for growth to be possible from your muscle building routine you need the following to occur:

  • Growth to be triggered from your workout
  • Adequate diet that supports muscle growth
  • Plenty of rest to allow growth and prevent overtraining

I am going to focus on the actual workout itself in this article. Regardless of what body part you are training, the best exercise is the one that recruits the most muscle fibers at the point of contraction. Many people believe that isolation exercises are not useful for building mass, I disagree. Many isolation exercises cause maximum contraction especially if you stop the exercise short at the point where resistance decreases. A concentration or cable curl is a perfect example, once you get so far up on the lift, resistance decreases and the exercise becomes less effective. You will get more out of it by stopping the curl at the point where the stress quits at the biceps and transfers more to the front delts. It may seem better to go through a full range of motion, but in this case, you get more resistance by stopping short.

Multiple sets can be counter productive

If you try doing barbell curls with strict form, at a slower pace for around 8-12 reps, stopping as I suggest, you will definitely feel the difference versus throwing the weight up and allowing your shoulders and momentum do most of the work. Another important point to consider is that once muscle growth is triggered, you do not need to do more sets. One or two sets to failure in the manner described above will trigger muscle growth as if turning on a light. You don’t need to keep turning the light on, once it’s on, stop and save your energy for the muscle growth that will take place during rest. Continuing beyond this point is only going to reduce the effectiveness of your workouts.

You can use this same concept of stopping short for other exercises as well, such as bench press, flyes, lateral raises, etc. I’m not suggesting that you never go through a full range of motion again, I just think that you should give this a try for a while and see how it feels. Just slowing down your reps a bit will make a big difference, especially if you normally go faster and cheat through your sets. By stopping short, you maintain constant resistance on the muscle and progressively overload it with cumulative fatigue throughout the set.

Muscle growth will not occur without progressive resistance

One final point that you need to keep in mind is progressive resistance. If you are not progressively doing more each workout, you will not grow. It’s really that simple. You need to either do more reps, add more weight, or rest less during the workout to cause muscle growth. If you have been bench pressing the same weight give or take for the last few years or longer, like so many people you see at the gym, you need to make a change. You need to do more, whether you need to change exercises and work up in weight, or you need to go slower, or any number of ways to progressively overload your muscles. If you don’t, it won’t matter what muscle building routine you are following, you are not going to see any real results.

Muscle building supplements and the choice

Choice of supplementsThere are literally thousands of muscle building supplements in the market today. Because of all these choices, it can be really frustrating when searching for the for the best muscle building supplement. This information will shed light on the best muscle building supplement which is whey protein.

With all the choices and the best choice for many may not really fit everybody’s needs, there is one supplement that a lot of health experts agree with due to the results it can give you. This supplement is whey protein.

Whey protein is one of the best among all muscle building supplements. There are other substitutes to whey like eggs and soy protein. You can also try these alternatives too. Let us discuss these alternatives first before convincing ourselves why whey protein is the best option.

Egg is perhaps of the best sources of natural protein. Eggs are rich in amino acids and can be digested quite easily by the body. The only disadvantage with eggs is its cost and the weird taste of raw eggs when added to your protein smoothie. Cooking the eggs every after workout might not really be convenient.

Soy protein is the cheaper source of protein compared to eggs. Unfortunately, soy protein does not contain much essential amino acids. Thus, it may not be too effective in building muscle mass fast.

Whey protein combines soy protein’s advantage on the cost and taste while still providing you with all the essential amino acid. Many experts agree that whey protein can be considered the best form of protein as of the present. It is well known for quick muscle gains due to the easy digestion of all its protein content. In addition, it taste really good especially with your protein shake and fruits. For its price, it can also easily replace eggs. Indeed, whey protein is the smart choice to quickly build more muscles.

Build muscle to loose fat!

Build muscle to loose fatYou don’t have to become a body builder to utilize muscle building for fat loss. Not everyone wants to end up looking like Arnold Swarzenegger in the 1977 documentary film ‘Pumping Iron’! But adding muscle actually helps your body burn fat faster. Increasing the amount of muscle on your body also helps create a lean, toned appearance. You’ll be stronger, more flexible and those muscles will help support other body structures like joints.

When practicing muscle building for fat loss, it is important to keep in mind that you might not lose weight as rapidly as you would with cardio exercise alone. This is because you will be replacing fatty tissue with muscle and muscle actually weighs more than fat (hence a BMI reading for extremely athletic people being inaccurate). However, as mentioned above, you will be burning fat more rapidly. Thankfully, overweight individuals will still experience weight loss. Whether you do weight training or not, your body fat percentage will dramatically reduce, and your hips, thighs and waist will become smaller.

When you decide to incorporate muscle building exercises to your daily schedule, start with a low amount of weight and a high number of repetitions. When you see bulky men in the gym lifting weights – they are building bulk. To build bulk you need a heavier weight, with fewer repetitions. Smaller weights with higher repetitions lead to long, lean muscle and an attractively toned appearance.

If you are using muscle building for fat loss, it is crucially important that you practice healthy eating habits. Doing a gym workout then going home and loading up on candy, cookies and chips is unhealthy and counter productive in the sense that it will undo the hard work you just did in the gym. You have to remember that it is easier to avoid gaining weight in the first place than it is to lose it once you have gained it.

Muscle building will also have many other healthy benefits. As your core muscles become stronger your posture will improve. Strain on joints will be reduced which has a significant effect on ease of movement and can even reduce discomfort in those who suffer from arthritis. Your energy levels will increase. And you will be able to do more cardiovascular exercise as your body is strengthened. It will also become easier to exercise as your strength increases.

You may experience significant muscle soreness when you first start incorporating muscle building for fat loss into your daily schedule. This can be reduced by stretching before and after your workout. If you have a gym membership, make use of the sauna and hot tub after your workout. If exercising at home a hot bath will relieve the muscular aches almost as well. In time your hard work will pay big dividends! Decreasing your body fat percentage will improve your overall health. You will be improving your posture, and building a stronger, healthier body. It’s a proven fact – muscle building for fat loss works!

Top Two Secrets of Effective Body Building

The two top secrets are the concepts of Progressive Resistance as well as Compound Movements. Progressive Resistance is the strength training method in which the body is treated like the frog in a pot of water. If a frog is placed in pot of water and then the heat is turned on the water will heat up gradually and the frog will not realize that it is being cooked. The concepts of progressive resistance are vital for the working out of your muscles and to properly build strength. This is due to the fact the body adapts to exercise and needs to be constantly worked out in order to continue to grow and to change. A gradual increase of workload will keep the muscles worked out without damaging the ligaments of your tissues.

Compound movements deal with a combination of either two or more muscle groups rolled into one exercise. These function in a way that will activate as many muscles as possible. The thrust of working numerous muscle groups simultaneously makes the body work harder due to the fact that several key groups are working together to take on a heavier load over that which an isolated muscle would handle independently.

Good examples of compound movements are the dead lift, bench press, and squats. The dead lift deals with a variety of muscles which include the lower back, upper back, the trapezius, the hamstrings and various other sets of muscles. On the other end the bench press works with the pectorals which are your chest muscles as well as the front deltoids. Progressive Resistance and Compound Movements are the two key thrusts that will catalyze the achievement of your goals and objectives in your quest to get your body in good shape.

Body Building Diets and Nutrition

Fruit - Two Ripe Bananas
Creative Commons License photo credit: S and C

Body building diets have to be set up by expert dieticians and health and fitness experts. What you need to grasp from the onset is that we often turn to body building or muscle building endeavors because our bodies have slumped into undesirable shapes and unhealthy conditions. The chief causes of the undesirable conditions are the eating habits. For starters, many of our diets are mal-structured if structured at all. Most of our diets consist of highly refined foods which are not good for our metabolic process.

Many of us still stick to the traditional three heavy meals a day routine. The bad thing with this routine is that it normally leads to overeating due to excessive hunger. This will in turn translate into an accumulation of unwanted fat and this works directly against your objectives of losing the fat and getting your body into good shape.

The protein component is a critically essential component in a body building diet. Remember that your body uses protein to fix damaged tissues and cells as well as to build new ones. This means that you have to ensure that your diet has a lot of protein; up to .75-1g per lb (some bodybuilders go as high as 2-3g per lb of body weight). Proteins are found in abundance in foods like lean meat, fish, poultry, and almonds among others.

Dairy products with low fat are also a great source of protein. The protein rich diet made of most of the foods mentioned and related to the above can be enhanced by vegetables and whole grains. You have to ensure that you get your carbs from foods such as fruits and vegetables and avoid highly processed foods. Many people have stressed the importance of protein rich diets and neglected the all important water component. Doctors recommend 8-10 glasses of water for the normal individual. You are a bodybuilder; due to the excessive stress you place on your body it is recommended you drink 1-2 gallons of water a day.
This may seem like a lot at first, but remind yourself to keep sipping on water throughout your day. If you’re thirsty, your body is telling you that you are dehydrated. It should be your goal then to never be thirsty because that would mean that you are not properly hydrated and your body is not in-synch. The other important thing in muscle building diets is that you have to break down you meal to about 5-6 light meals a day. This will protect you from taking too large volumes of food that typify the conventional three meals a day routine

Growing muscles the proper and effective way

Information is galore, especially over the internet and various health forums on how to build muscle. The abundance of information may lead to confusion if you try to make use of everything that you come across.
True, the market of health and fitness offers some useful products, but you still need to exercise a level of caution and leverage wide research to make a good choice of the products and program you want to enlist in your fitness regimen.

Getting your body into shape and growing muscles may cost you as you may have to purchase some special programs suitable for your condition. It goes without say that it is therefore of significant importance to be able to distinguish between authentic and false claims before your dig holes in your pockets purchasing some useless so called ‘health and fitness’ program.

One of the imperative things to do in laying a foundation for growing muscles in proper and effective ways is to have a well assembled diet with little or no saturated fats. This may sound generic but it is one of the feasible approaches to developing a health body and getting your muscles into shape. Which ever fitness program you settle for the program will have to be complimented by feasible workouts and exercise. These will keep your muscles busy and will help burn that unwanted fat out and get your muscles in shape. In doing this you must be careful not to overwork your body as this may compromise your health.

The Importance of Core Muscle Building

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Creative Commons License photo credit: sgroiMany fitness programs focus almost invariably on workouts programs aimed at building muscles and trimming the body into good shape. Good as it is this has often led to the neglect of other important dynamics and dimension of maintaining a healthy body and lifestyle. One area that has been neglected and has had less said about is the aspect of strengthening core muscles. The strengthening of core muscles is a critical aspect of any health or fitness endeavor.

Your core muscles are in your back and the abdominal. These have to be kept in good and stern shape as well as positioning. Without this your body will slump into shapelessness and it is important that before you get into any serious body building regimen that your core muscles are conditioned. Keeping your core muscles in good condition will give you that stern and bold God-given stature upon which you can then enhance the size and shape of your muscles to get that lean and muscular body.

The building of core muscles is a must-do for all body builders and weight lifters. This is due to the fact that the core muscles play a crucial and irreplaceable role in sustaining the weight of your body when you conduct all forms of workouts. It is the role of the core muscles to keep your body in good balance. Many body builders focus on weight loss and forget about keeping the core muscles strong and stern. The result of the neglect is that the core cannot sustain the weights that the lifter attempts and this increases the chance of injury.

Various forms of works outs are designed for certain muscles groups like the chest, biceps and triceps etc and many work out structures neglect the strengthening of the core muscles in the back and in the abdominal. Some body builders may develop well shaped muscles and bodies but have problems or sometimes injuries associated with lifting certain objects. This is due to the fact that the body builder has focused on say, building biceps but the rest of the core muscles in the back have
not been strengthened to cope with heavy weight lifting. Dancers are good at working at their core muscles that is why they can perform stunning stunts in dance.