Build Muscle Fast – How to Build Up Your Biceps in a Short Period of Time

A massive pair of arms busting from the sleeves of your T  shirt is an impressive look. Powerful arms are helpful for doing manual jobs in our house and in our work space with easiness. Building bicep muscles is relatively easy and a quick process if this is the only muscle focused on.

Building muscle is hard work but it also depends on the genetic structure of the body. Some people seem to build muscle in no time, while others need month after month to see any positive result.  Biceps are perhaps the most widely used judging tool in people's hands to determine the progress of your work out.  A few exercises are designed specifically for this muscle group and if we do these exercises systematically with concentration and dedication, you can surely have an eighteen-inch biceps within a very short period.  

Watch this video by David Anderson about building biceps muscle fast below:

How to Build Muscle Fast

To get strong and big biceps, you need to lift heavy weights at low repetitions, anything from 2 to 8, depending on the exercise.  The most effective form of arm training and build big biceps is pre exhausted training. When you eventually move on to train the muscle of choice it will tire very quickly and you will increase your gains in a shorter period of time.

• USE STRAIGHT BAR: Use a straight weight bar with a light amount of weight on it and curl the bar to your chest. Hold the weight for about 1 second and then release the weight back down only half the speed that you brought it up. Take a 40 second break than repeat it 4 times.
• USE HORIZONTAL BAR: Grab a fixed horizontal bar with your palms facing you and leave 4-7 inches of space between them. Lift yourself up until your chin is level or over the bar than bring yourself down half the speed that you came up.  Take a 40 second break and repeat this 4 times.
• USE DUMBBELL: Take a set of dumbbells with a decent amount of weight. Turn your hands so your thumbs are up. You bring the weights up just like you have done with the straight bar curls. Take a 40 second break and for 4 times!

Bicep curls using dumbbell can be performed, either with both arms simultaneously or with one arm at a time. Lock the elbows into the sides of the abdomen for weight support. Slowly lifts the weight from an extended-down arm position to almost reach the shoulder, then stop, and then slowly lower the weight.  Biceps are one of the smaller muscles in your body so don't overdo them. Give them a lot of rest and that is how you build your biceps! The biceps should be worked out once every 4 to 5 days and no more.

Useful Tips for Biceps Workout

• Warm up by using a light set of dumbbells.
• Control the weight at all times.
• Perform all repetitions (reps) s to failure. This means performing the exercise until you cannot lift anymore weight. 
• Do not arch your back or swing the weight up.
• Do not lock out your arms at the bottom of the curl.

Foods to Build Muscle

In order to get big biceps, you need to eat a lots of protein (meat, eggs and fish) rich food. Protein is what makes up your muscles, and you need a lot of it for building muscle. Eat as much protein as you can; your body needs to have an excess of calories each day before you can start to build muscle. Make sure to have a protein drink or a good meal after your biceps workout. Enough rest and good food is necessary for building muscles. Get plenty of sleep (9 hours would be good, but 8 is fine) and limit your cardiovascular workouts to 2 or1- per week.

Click Here to learn more about Ayurvedic Herbal Supplement for Muscle Enhancement.

You may also like to Read:

Fitness – How to Exercise At Home

Share this post!!                                                                      Leave a comment!!!

Fitness – How to Exercises At Home

Home Exercises – Benefits

Many fitness enthusiasts exercise at home instead of paying for a gym membership. While there are advantages to exercising both places, home exercising have many benefits that a gym does not. Doing exercises in your home has many advantages and some disadvantages.  By exercising at home, you can save time that requires for your trip to the gym and also you can arrange your exercise program at a convenient time of your selection.  Some people are not comfortable exercising at a gym, for them exercise at home and make the exercise more inspiring. You can listen to your favourite music from your home speaker system or iPod dock while doing exercise in home. Wear the exercise clothes that are the most comfortable, without worrying about who might see you.  

Watch this video about home workouts by eHowFitness below:

There are a few disadvantages also.  You won’t be able to fit as many exercise pieces in your home as you’d like, but in a gym several types of fitness equipments are available.  You will not get immediate support or guidance of a trainer also when you are doing home exercise.  But you can save a lot of time and also you can arrange the timing of the exercise program as per your convenience.

Some Home Workouts for Fitness That Can Do Without the Help of Any Equipment:

1. STAIR CASE CLIMBING.

 If you have a staircase in your home, you can get good exercise by simply climbing the stairs.  To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up.  Next, step up onto the first stair, and then back down.  Repeat this move on the first stair only ten times.  Walk in place for fifteen seconds.   After this walk up the first two stairs, and then back down, then walk up one stair and back down.  Repeat ten times.  Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down.  Repeat this exercise ten times. Your strength and stamina gradually build up your endurance over the weeks and months to come.

2. SOFA KICKS

You can work out your thigh and gluteus muscles by using sofa as a support.  Stand up facing the sofa, with one of the sofa arms in front of you.  Then bend forward, supporting your weight on the arm of the sofa.  Keep your head down so that you do not put stress on your neck muscles.  Kick your right leg back, so that the bottom of your foot is parallel to the ceiling, and then bring it back down.  When you are doing the exercise properly, you should feel it in your thigh and butt.  Do fifteen repetitions on your right leg, and then repeat with your left leg.

3. WEIGHT LIFTING EXERCISES USING LAUNDRY BASKET

Hold a basket full of clothes (laundry basket) above you head, and lift upwards and back down.  Do at least three repetitions of fifteen lifts each.  If it is too heavy for you, all you have to do is take out some clothes to reduce the weight.  This exercise will work your shoulders, upper arms, and upper back muscles.  Do this workout in a different way by laying flat on your back, and lifting the basket up and down from your chest.

4. ABDOMINAL EXERCISES

Crunch routines for abdominal muscles can easily be done from the comfort of your own living room.  Start with some isometrics.  Take a five-second count to come up, and five seconds back down.  Do five repetitions.  Next, do three repetitions of fifteen crunches at a normal pace.   After doing this exercise, turn onto your side with your upper back and shoulders still facing upward.

5.  PRESSES USING A SWIVEL CHAIR

Use an office chair with wheels (a swivel chair) for this exercise.  Do some arm workouts right at your desk.  Just hold onto the edge of your desk while you are seated in the chair, and use your arm muscles to pull yourself close to the desk, and then push yourself back away.  This will work your biceps.

6. DANCING FOR FITNESS

Dancing is a great way to burn off pounds, and it also great fun.  Turn on some off your favourite tunes with a fast and energetic beat, and break it down.  It doesn't matter what you look like - all that matters is that you are burning calories, and loving every minute of it.

7. TRAINING VIDEOS FOR EXERCISE

There are some excellent workout videos in the market today that helps you to get into good shape.  Visit your local video rental store, and check out their collection of exercise video rentals. This way, you can try out more workouts by watching a video, and you can get a diversified workout.

If you are interested to do some advanced type of exercise for shaping your body or to participate in some sports or games, consider getting a piece of cardio equipment, like a recumbent bike or elliptical trainer, as well as a home gym machine with several different arm, leg, back and chest exercise options.  But you can pick and choose the ones that will fit into your fitness goals.  If your budget doesn't allow for expensive gym equipment, invest in some dumbbells, kettle bells or resistance bands for a challenging workout.  

Click Here to know more about Ayurvedic Herbal Supplement for Muscle Enhancement.

Share this post!!                                                                      Leave a comment!!!

How You Can Improve Cardiovascular Health by Exercises

Cardiovascular Aerobic Exercise

Physical exercises are considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being and strengthening the immune system. Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. Aerobic exercises are considered as the best exercises for cardiovascular health.   

Watch the video by HASfit about aerobic workouts for cardiovascular health below:

Adrian Pingstone, via Wikimedia Commons

Aerobic exercises are centered on endurance activities, such as marathon running or long-distance cycling. Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercises such as walking and running focus on increasing cardiovascular endurance. Cardiovascular aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time that maintains an increased heart rate.

In aerobic exercise, oxygen is used to "burn" fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. Cardiovascular strength will increase with the practice of aerobic exercise. Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat metabolism is initiated instead.

Types of Aerobic Workouts

• WALKING AND JOGGING is the most popular form of aerobic exercises that many are following.  Walking for 40 minutes or jogging for 20 minutes daily will help you to develop cardiovascular strength.
• SWIMMING is another good aerobic exercise. Swimming has got an added advantage of water massage to the body also in addition to the cardiovascular benefit.
• AEROBIC DANCING is also is a good exercise.  For this a trainer or a training video is required to practice.
• PLAYING SINGLES TENNIS, with near-continuous motion, is generally considered aerobic activity, while golf or doubles tennis, with their more frequent breaks, may not be.

Some people drop jogging in order to take up "lower-impact" exercises such as stair climbing, swimming or cycling. In general, aerobic exercise is one performed at a moderately high level of intensity over a long period of time. The main intention is to increase fitness without stress.

General fitness training works towards broad goals of overall health and well-being. A regular moderate aerobic workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while minimizing age or lifestyle-related reductions in health.


Click Here to get more information about the Ayurvedic Herbal Supplement for the improvement of Cardiovascular Health

Share this post!!                                                                      Leave a comment!!!