Visit www.naturalexplosiveweightloss.com. This video shows 5 secrets that many consider to be the best way to lose weight fast naturally. They are basic, but super effective if you apply them consistently.

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There is no special magic to achieving the six pack look that so many people are after; it is simply a matter of the correct diet and exercise. There isn’t a six pack abs workout that will achieve the desired results overnight, but if you are consistent with your diet and exercise, you should start to see some results in about 6 weeks.

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Tip 1: You will probably be carrying excess body fat; it needs to go. The fastest way to burn fat is to get some moderate cardio activity 5 or 6 days a week – you need 45 to 60 minutes of sustained activity of brisk walking, jogging, swimming or cycling. Try to vary your activity to work all muscle groups. Remember to warm up before and cool down after a cardio workout, and if you haven’t been exercising for a while, start off slowly.

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Tip 2: You may need to adjust your diet to assist with burning fat and building muscle. Lean protein helps to build muscle and about 20% of your diet should be protein. Fats need to be part of your diet, but focus on the “good” fats like olive and canola oils, plants, nuts and seeds to be getting about 15% of your food as fats. Eliminate trans fats and hydrogenated oils completely, and that means fried and fast foods are out. The balance of your diet is carbohydrates, but focus on whole grain cereals and breads, fruit and vegetables, nuts and pulses. Avoid carbonated drinks, limit alcohol and coffee, and drink at least 8 glasses of water a day.

Tip 3: It is important to work all parts of the abdominal group of muscles to achieve the six pack look. You need to do trunk twists to work the obliques, the upper abs need sit-up or crunch types of exercises and the lower abs need exercises that raise your legs. The abdominals are one group of muscles that can be worked every day, but vary the exercises and intensity to avoid muscle strain. You can continue to work your abs throughout the day by consciously contracting the abs by pulling them in towards the spine, and holding for a few seconds before releasing.

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Who is right? Mark Sisson says short intense, conventional wisdon says longer slower.

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I am lifting to gain lean body mass. Can anyone make any recommendations? So far I’ve been taking and liking Cytosport Lean Muscle Maximizer.

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One of the best movements to strengthen the biceps muscle is the bicep curl. It’s a classic because of the way it builds the muscle without a complicated movement. Begin by holding the weights comfortably in your hands with arms extended by your sides. Keep your elbows tucked firmly against the body and slowly raise the weights up and then lower. Repeat this for 3 sets of 20 repetitions. To maximize the movement, slow it down. This requires the muscle to work harder and will develop it faster.

A variation of the bicep curl is to begin the same way but angle your arms at a wider angle to work more of the muscle. If you’re tired of your puny arms being bruised from your shirt sleeves slapping against them, this exercise is for you. Take a slightly wider than shoulder-width grip and keep your elbows locked to your sides. Curl until the biceps are peak-contracted. Do three sets of 5-9 reps.

A more unusual method of building the bicep is performing the Plank pose from hatha yoga. It’s very easy and doesn’t even require a mat. Simply lie facedown on the floor with your hands at about shoulder height. Take a deep breath and, using your core muscles as well as arms and legs, push your body off the floor until your back is straight and you are balanced on arms and feet. Maintain this position for a count of 20; lower and rest for a minute, then repeat for 2 sets of 10 repetitions. This movement not only works the biceps but it also toughens up the core muscles.

Plan to work your arm muscles about three times a week to begin with. Investing as little as 15 minutes in challenging the arms and you’ll begin to see results in little as three weeks. Keep it up and you’ll see benefits that last throughout your life. For more details visit http://www. soundbodytrainer. com

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I have some belly fat that I want to get rid of. But I also want to build muscle at the same time. What kind of diet should I follow? I was thinking low-carb and high-protein but I am worried if the low-carb hurts the muscle building and the high-protein will add more fat in the waist region. Please suggest. I am doing weight training and cardio every day. I am 31 male and average built. Thanks.

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Everyone that is working out is trying to do the best that they can and looking for the best weight lifting exercies. I have a list here but also a way to figure out what the best weight lifting exercises are. There are a multitude of exercises that you can do for weight lifting but I think that the most important thing that you can do is to concentrate on your core bodyparts and try to get exercises that will work those parts the best. First thing to know when choosing the best weight exercises is to understand the difference between simple and compound exercises. A simple exercise is one in which only one muscle group is used, biceps curls for example. A compound exercise is one where you are working more than one muscle group. An example of a comp[und exercise is bench presses which work the chest for sure but are also being assisted by the shoulders and triceps. Why do you want to worry about the simple and compound exercises? Mostly because using compound exercises will be exercises that will build body mass more quickly than simple exercises because you are working multiple muscle groups at the same time. The next thing that you want to do in choosing the best weight lifting exercises is to remember that you want to have exercises that you can feel the muscles being worked and therefore know when you have exhausted them. for instance when doing squats you can really feel when your quadriceps are burning and out of strength, therefore able to rebuild and strengthen better than before, or Bench Presses burning your chest until you have nothing left there either. So now that we have these two keys to judge exercises I will give you the list of the best weight lifting exercises: Chest – Best compound exercise is Bench press, best simple exercise is Flyes Shoulders – Best compound exercise is Military Press, best simple exercise is Side Laterals Quadriceps – Best compound exercise is Squats, best simple exercise is Leg Extensions The following muscle groups are more assisting muscle groups so the best exercises are going to be simple exercises. These muscle groups of course were being used in the major muscle compound exercises Triceps – Best simple exercise is Tricep Pushdowns Biceps – Best simple exercise is bicep curls, especially 7-21 bicep curls Hamstrings – Best simple exercise is leg curls on a bench. These are in my belief the best weight lifting exercises that you can do. Whether your goal is to lose weight or gain muscle it is critically important that you concentrate on these exercises as a core but to confuse your muscles you can change them up on a regular basis.

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Gaining lean muscle can be a challenge, especially if you don’t belong to the ectomorph body type.   That’s not to say it’s impossible, but just that it’s a somewhat difficult task.   Lean muscle gain requires careful selection of exercises and workout routines.   There are some general things you need to understand when trying to gain lean muscle, the first being that anaerobic exercise increases your metabolic rate, while aerobic exercise (cardio) does not.   With that in mind, cardio burns a higher ratio of fat than anaerobic exercise, so you’ll definitely want to combine the two to create the best lean muscle workout.

Your workout should contain exercises that require high muscular endurance.   When gaining lean muscle, I like to do power exercises like cleans.   That’s not to say that other exercises don’t work, but power ones will cause your body to burn more calories than it would otherwise while also promoting muscular growth.   Depending on what type of physique you’re looking for, you may also want to consider some isolation exercises since these will create separation in your muscles, giving them a more lean look.

No matter what you choose, you need to do your workouts at a high intensity.   This can mean you’re using a lot of weight or that you’re using a high volume.   Either will work, but remember that higher reps don’t really mean more “toned” muscle.   Toning is done through fat loss and you lose fat from eating fewer calories and burning a ton more.   High intensity burns more calories, which means that’s the best way to gain lean muscle.

While anaerobic exercise is probably the most important part of gaining lean muscle, you’ll also want to incorporate some amount of cardio into your workout.   I like to run a good half mile before and after my workouts.   A lot of people run on their off days also, some doing more than two or three miles.   Be careful with running, however, because it can place a ton of stress on your knees and can lead to injury if not done properly.   For that reason, bicycling or swimming are both superior exercises for building lean muscle.   Swimming, in fact, will increase your shoulder width and strength and is a great overall exercise.

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