Best Workout Plan To Get A Lean Body In A Month

Introduction

Most of us, in today's world, want the chiseled and lean bodies. The first thing to be kept in mind to get a lean body is the correct diet. The second thing is the right workout that will make sure that you are burning the maximum amount of calories per day. So, to burn proper calories per day, you need to focus on the right exercises and perform them in the correct way.

Top 10 workouts to get a lean muscular body in a month

If you want to get a lean and muscular body and that too in one month's time, then here is the list of such workouts. These will help you to maximize your fat burning process, thus giving you a lean body.

1. Bench Press: Bench Press is that workout that not only gives you a good shape but also builds huge inner strength. It is basically an upper body workout and the target muscles are pectoralis major, deltoids (anterior) and triceps. To maximize your results, slightly position the torso in the form of an arch on the bench, and the shoulders back and down. It will help to maximize the stimulation of the chest muscles, so as to give the best results.


2. Barbell Pullover: This workout aims at the upper pectoral muscles, intercostals muscles, biceps brachii, triceps and the serratus anterior muscle group, that is, the muscles of the rib cage. This is one of those exercises that will help to cut down the fat layer around your chest and build a leaner and chiseled chest within a month. For this workout, always opt for a weight that will help to attain the maximum movement possible. You can easily understand the proper movement of the barbell during the workout, that is a must for maximizing the gains.


3. Bent over Barbell Row: This exercise aims for the deltoids, lats, forearms, biceps and also the lower back. If you are doing this workout in the correct manner, then you are bound to feel the muscles below your shoulders burn. Always use a wide grip for this workout to get the best results.


4. Deadlift: This is that workout that will help you to get a strong core and also help a lot in building a leaner body if you do it correctly. This workout actually aims for the muscles of the lower back, the hips, quads, glutes, hamstrings and also the forearms. The deltoid muscles also work out during this exercise. In a nutshell, this is a full body workout that gives you the desired results.


5. Squats: This is a compound workout that works for your entire body, giving you a wonderful lean body and burns fat like hell. This workout is one of the most important in any strength training regime. The target muscles include quads, hamstrings, lower back, hips, and glutes. Squats are said to be the king of all other workouts, as this exercise alone helps a lot to maximize your muscular improvement.The sumo squat is a variation of the original squat workout. In the sumo squat, the feet are placed wide apart and the toes of the feet are turned outwards making an angle, but in the case of the regular and normal squat, the toes of the feet face forward. The sumo squat puts more stress on the inner thigh muscles and the glutes. But in the case of the regular power squat, the stress is equal in all the areas of the thighs, quads, hams, calves, glutes and hip flexors.


6. Leg Press: Leg press mainly targets the hips, hamstrings, quads and the glutes. This workout determines the strength of your legs that are also a must for getting a good shape. People tend to skip the legs and often end up looking odd, with a huge upper body and thin legs.


7. Pull-ups: This is that workout that will give you the V-shaped torso. The target areas include lats, forearms, biceps, and also the rhomboids. Perform this workout to get a leaner and fat-free back.


8. Dumbbell Shoulder Press: The target areas are upper pectorals, rotator cuffs, shoulders, and triceps. To get the maximum results always press the dumbbells with your palm facing each other. You can perform this workout with or without a back support. This is the best workout for getting huge deltoids. The pictures shown below will guide you properly, how to perform the dumbbell shoulder press without mistake.


9. Dips using parallel bars: The target muscles include anterior deltoids, triceps, and pectorals. This workout is one of the most important to lose fat around your triceps and chest, in order to get a lean chiseled look in a month's time. This workout is also one of the most important exercises in a calisthenics workout regime. The figures shown below give a clear description of how to perform dips using parallel bars in the most effective way. Always remember that proper starting and finishing off the exercise is a must in order to give you the maximum results. Often people tend to do the dips in a wrong way.


10. Sit ups and crunches: Sit ups and crunches target the core muscles and also the tummy fat. These two workouts combined together can help a lot to cut down the excess fat layer of your tummy and help you to get a prominent 6 packs. The muscles that are worked out during sit-ups and crunches are clearly mentioned in the pictures.

Conclusion

These were the best 10 workouts that are the most effective in maximizing the fat burning process in the body. Always keep in mind that merely working out all day long can never lead to a wonderfully sculpted body. For getting a lean and muscular body, which is devoid of excess fat, you need to give your body ample amount of rest. By giving proper rest, you will help to maximize the muscle growth. What is more, if proper rest is not given, muscles may not grow at all, and as a result, you will end up working out every day all day long and still you may not get the best of results.

The above-mentioned workouts are basically resistance and strength training exercises that are a must to burn a huge lot of fat in a small amount of time, thus giving you a leaner and more muscular look. But wait! Only, working out is not the ultimate solution. Perhaps the most important part is the correct diet. All bodybuilding experts lay stress on the diet as the very basic parameter that is coupled with proper workouts.

Always opt for fat-free diets, and say no to fast foods. Fast foods can become the worst enemies of your body. Fiber intake should be increased since fiber helps to flush out the toxins from the body. Last but not the least; you need to drink plenty of water, a vital constituent of our body, of all the muscles as well. Water helps to keep the muscles hydrated and in good condition.

7 Ways to Lower Your Carbohydrate Intake

A low-carb diet can have many health benefits. It can help keep weight down and lowers the chance of developing illnesses such as diabetes. However, it can be easier said than done. Try following our 7 easy ways to keep carbohydrates in your diet to a minimum.

#7 Skip the Fruit Juice

Fruit juice contains little fiber and is full of sugar and carbohydrates, much like any other sugar-filled beverage. The best thing is to stick to water, but if you want to add a little extra flavor, try adding a slice of lemon or lime to spice things up a little.

Take home message: Just because it says 'fruit juice' doesn't mean it is better for you than any other sugary drink; it's best to stick to water.

#6 Have Eggs for Breakfast

Many breakfast foods such as breads and cereals are high in carbohydrates. Eggs can provide a tasty breakfast meal without loading you up on carbs. They are also full of protein, just be sure to skip the toast.

Take home message: Eggs are a high protein, low carb, breakfast alternative if you are trying to control your carbohydrate intake.

#5 Eat low Carbohydrate Snacks

You may be doing a great job keeping carbohydrates to a minimum when it comes to your main meals, but those snacks can add up. Treats like pretzels and chips are loaded with unwanted carbs. Instead, opt for cheese, almonds or walnuts.

Take home message: Keeping your carbohydrate intake in check when it comes to snacks is just as important as managing it during main meals.

#4 Make Sure Your Dairy Intake is Low Carbohydrate

Dairy products are very tasty and very healthy, but some are loaded with carbohydrates. Fruit flavoured yoghurt and frozen yoghurt are often high in sugar and carbohydrates. Stick with Greek yoghurt and cheese for a low carb alternative. Take home message - remember to choose dairy that is low carb to get the full benefits of dairy products without any unwanted carbohydrates.

Take home message: Remember to choose dairy that is low in carbohydrates to get the full benefits of dairy products without any unwanted carbohydrates.

#3 Switch Potatoes and Bread for Vegetable

When given the choice between potatoes and bread or vegetables, particularly when eating out, always opt for vegetables. Where possible, make sure the vegetables are non-starchy such as carrots, peas or corn.

Take home message: Eating out can be a challenge, so always ask for vegetables instead of a carb-loaded side.

#2 Eat Plenty of Protein

Eating a healthy, high protein source at each meal can make it easier to reduce those carbs. Protein such as meat, poultry, eggs and nuts not only add flavor and variety to meals, but they also make you feel fuller for longer, therefore you will be less likely to reach for an extra piece of bread

or high-carb dessert.

Take home message: Eating a healthy protein at each meal is an easy way to lower your carbohydrate intake.

#1 Cut out Bread

Whilst bread might be a staple in many diets, it is often low in fiber and high in carbohydrates, this is particularly true of white bread. If you are trying to decrease your carbohydrate intake, the simplest and most effective way is to eliminate bread.

Take home message: Whole grain bread contains nutrients, but is also incredibly high in carbohydrates and you can ingest these nutrients through other foods.

Reducing your carbohydrate intake can be difficult, but hopefully, these steps will help you to form healthy habits when it comes to implementing a low-carb diet.

Exercise to Reduce Waist Size - Top 5 Exercise to Help You Reduce Waist Size

If you have always been seeking ways to get rid of those excessive fats from your waist, an exercise to reduce can actually help you at some point as it can improves and shapes the waist as you consistently do the exercise. You need to have certain concentration in doing it as it will help you achieve your purpose.

Whatever we may call it, love handles, pot handles, oblique's, etc. they all pertains to our waist which is also considered one of the stubborn area of the body next to the stomach that fats can't help but accumulate in there. The more we eat fatty and other unhealthy foods, the more fats can be stored in our body specifically in our waist especially when life is sedentary. You see, having a slim waist and a larger waist is a big difference. Your smaller waist can give you all the benefits you want: look good and attractive, wear any clothes you like, wear swimsuit at a beach, giving you a health and longer life. As with larger waist, you will have the hard time to get rid of it especially when foods are tempting. With a larger waist, sure you will not be that confident in wearing clothes you actually want but it doesn't just fit you anymore. For sure you will choose to buy dark colored clothes to cover those flabby waists, and for sure, you have been trying to find the best gadget in town to reduce waist. However, no matter how you try to find one, flabby waist can only be reduced by asserting practical ways, such as diet and exercise. With exercise alone, you will be able to appreciate change little by little.

If we maintain proper coordination between the energy stored and burnt, we always feel light and healthy. So in this article, it will show you exercise to reduce waist size:

Before doing specific exercises for working out the waist, cardio exercises are very important in every weight loss plan, whether you want to reduce fats on your tummy, face, arms, and waist. Our cardio exercise workouts our total body allowing us to burn fats of the entire body including the waist. So the waist exercises will add more effect that the cardio gives, and so making the best result. Just do cardio for 30 minutes daily such as swimming, running, jogging, brisk walking, etc.

Windshield Wipers

• Lie on the floor and back pressed against the floor.
• Now, with your legs straight, raise it on right side at least 6 inches from the floor and then lower the legs few inches from the floor and then hold it.
• Get back to the starting position and do it on the other side.

Seated Twists

• Sit on a chair or on a stability (exercise) ball) with back straight and eyes looking entirely forward.
• Hold then your arms stretched in front of you in a shoulder height.
• Now, turn your upper body to one side as far as it can go and hold into such position for 10 counts,
• Get back to the starting position and repeat on the other side.

Bicycle Crunches

• Lie on your back on the floor with hands behind your hand.
• Raise both legs 6 inches above the floor, and bend one right knee.
• Now, bring the left elbow towards the right bent knee and do it also on the other side with left knee bent and bring right elbow to the bent knee. Do it alternately.
• You are as if pedaling on a bicycle.
• Do as many steps as you can.

Exercise Ball Side Crunch

• This is an exercise that specifically targets the waist.
• Lie on your side on the exercise ball with your feet apart flat on the ground for stability.
• Now, do crunches on side raising the body off the ball. Bend on your waist and pressed it really to get the full effect of the exercise.

Russian Twist

• This exercise to reduce waist is one of the hardest exercises but can improve strength.
• Lie on your back on a stability/exercise ball with feet flat on the ground and few inches apart.
• Hold hands together and move it to sides together with your upper body and hold for 5-10 seconds. Go back on the center and repeat on the other side.

3 Most Important Keys to Muscle Gain - You Will Never Gain Muscle Unless You Know This!

A lot of guys out there want to know how they can easily increase their endurance and stamina and really pump up some heavy weights in the gym. You see saying and doing are two different things and the issue with most of these people is that they want to get big but they don't know how to actually do it. There are some extremely important keys without which you will never gain muscle. Read on to discover what these keys are and get the desired results fast...

Machines or free weights? - This has been a big debate in the bodybuilding where people constantly ask whether machines are good or is it better going with free weight. If you were to follow any professional bodybuilder out there you will always come to know that they are very frequent on free weights than machines. The reason being that free weights give additional muscle workouts which machines will never do. Therefore make sure you rely more on free weights than machines.

Change your workouts every week- When you mix up with workouts your body will never get used to one sot of a workout due to which your muscles will always show tremendous amounts of growth. The issue with most people out there is that they never tend to change their workout due to which their muscles tend to peak out.

Keep your workouts short- The longer you keep them the worse it is going to be for you. You see a lot of people out there tend to workout for hours and hours long due to which they end up burning muscles instead of gaining it. Keeping it short and high intensity will always give you stronger gains.

10 Great Tips For Bodybuilding Beginners

1. Find a full body workout and stick with it for at least 2 - 3 months. You do not want to end up with an awesome chest and biceps with tiny chicken legs. If you have a full body workout routine, your body will be well rounded. It takes time to see results. Sometimes newbies will be tempted to leave a really great workout routine to find the latest workout routine fad. After 2 -3 months, if you see that your routine isn't giving you the results that you are looking for, then by all means, switch it up a bit. But keep doing what is working. You can find a vast amount of free workout routines online.

2. Use machines over free weights when you are beginning. I say this because you can really hurt yourself if you aren't using proper form. It's pretty hard not to have proper form while using a machine. This tip is especially true if you don't have a spotter. In order to tear those muscle fibers so you can build them up, you will need to work those muscles to exhaustion. It can be scary if you are benching a considerable amount of weight, you are by yourself, and feel like you may not be able to get the bar up.

3. Use lighter weights. It can be very tempting to want to try to keep up with the other guys in the gym. You might feel like a wimp curling 10 lbs dumbbells while the guy next to you is curling 60 lbs. It is better to work your way up then to hurt yourself. I grantee you that the guy next to you didn't start curl 60 lbs over night.

4. Start out with straight sets. I recommend doing 15 - 20 sets of 3 for each exercise that you perform. Use lighter weight. Your third set should be hard to do For example if you are doing curls you can start out with 3 sets with maybe 15 lbs dumbbells. Go even lighter if the weight seems too much. . When this becomes too easy you can either increase the weight or begin doing a more advanced pyramid technique. A sample pyramid technique would be 1 set of 15 reps with 15 lbs dumbbells. Then do 1 set of 12 reps with 20 lbs dumbbells. Then do 1 set of 10 with 22.5 lbs dumbbells. Decrease the reps while you add weight to each set.

5. Don't forget about cardio. Be sure to have some cardio involved in your workout routine. I spend about 25 minutes on the treadmill at least 3 times a week. Cardio can really help you shed off the fat so you can have lean muscle mass. The best time to run is first thing in the morning before you eat. At night while you are sleeping, your body begins to burn off fat so when you wake up your body is already in fat burning mode. Cardio is also great because it helps you to have a healthy heart. Too much cardio can make you a skinny bean pole so be sure to balance it out.

6. Watch what you eat. You can workout everyday of the week, but if you are eating junk your workouts will not give you very good results. Stay away from fried foods, foods high in sugar, and be careful not to take in too many carbs. This means bye bye Snickers, McDonalds, and KFC It is a good idea to try to get as much protein in your diet as possible. Protein helps build and repair muscle tissue. The suggest amount of protein is 1.5 grams per lbs. I weigh 185 lbs so I should be taking in about 277 grams of protein a day. Carbs aren't 100% bad either. They give you energy so you need them to, just keep your carb intake on the lower side.

7. Take advice from a ripped guy over a big fat guy. If the guy is ripped, his method must work. Even better than advice from a ripped guy is getting advice from an old ripped guy. The person who got me into bodybuilding was 54 years old. This guy looks 30 something. If a guy is old and ripped, his techniques must work long term.

8. Don't worry about where you workout. Some people go around in circles with should I workout at home, should I go to the gym? Each have their advantages, but just pick which ever one that works best for you. I have young children that require my time when I get home. Even if I had the greatest gym in the world, it would do me no good.

9 Study up. Read what you can on health, nutrition, and bodybuilding. You could be eating stuff that is making your workout routine unproductive but would have a clue unless you studied up on it.

10. If at all possible, find a workout buddy. Workout buddies can help keep you motivated. Be sure that your workout buddy is not a slacker or you might find yourself eating potato chips and playing Halo at your workout buddies' house.

Building Muscle - 3 Things Skinny Guys Should Never Do

Being skinny and having very low body fat levels in every day life is a great thing. You tend to look pretty good in most clothes, you don't have to choose clothes that hide your lumps and bumps. You generally have more energy and it isn't such a challenge simply moving around each day as it is for your larger friends. But as with all things in life there is often a catch and there is one here too.

Whilst you may find it much harder than most to store body fat, which is great, you will also find it much harder when building muscle. The following three mistakes are most commonly made by skinny guys when trying to gain muscle.

• Not Changing Your Lifestyle - Your body will normally struggle to get enough calories each day to carry out quite simple tasks such as work or any other activities that you do on a regular basis, let alone recover from the rigors of weight training. If you do decide that building muscle is going to be one of your priorities then it will be necessary to slow down in other areas of your life. Rest whenever you can, never run when you can walk etc. Also you should add in extra meals or snacks wherever possible in order to ensure that you are eating enough calories to support muscle growth.
• Training Harder Than anyone Else - Another common misconception when training on a regular basis is that you will see others who seem to not work as hard as you do or perform workouts much shorter than yours, yet they appear to be getting more muscular and at a much quicker rate than you. Your natural instinct at first will be to work harder and for longer still to keep up with them. This is also a big mistake because you are built differently to others and what works for them won't necessarily work for you. You run a real risk of over training and your body will shut down and flat out refuse to grow. You'll feel run down, tired, have no energy and struggle to eat the calories you need to eat each day. The list of side effects is endless and can be a real sticking point in anyone's progress. Instead ease off your training a little, monitor your progress by taking measurements regularly. If you are making gains then keep going at the rate you are, if not then add a few extra sets, reps or exercises in to your program gradually.
• Eating More Calories - Yes you are nearly right, eating more calories is absolutely essential for anyone interested in building muscle, but for the skinny guy, the tendency is to just eat any old food in an attempt to pack on the muscle. Eating large amounts of fats especially saturated fats is not a healthy way to add body weight. Whilst the aim is to gain weight we ideally want to gain most of that from muscle as opposed to extra stored body fat. The key here is to increase both the amount of proteins you eat and also the carbohydrates. There may need to be a small compromise in that you will need to eat slightly more processed foods such as white bread instead of whole meal for example, because generally speaking unprocessed foods fill you up much quicker than the processed types and you may struggle to eat enough calories.

Being skinny can be great, but when building muscle it can be a real hindrance. Far more skinny guys stop training before they make any real progress than any other type of body shape. You need to slow down a little and take things easy, eat more of the right types of foods and stop judging yourself against the progress of others. Be patient and you will see results.

Build Big Huge Biceps and Big Huge Triceps - Best Arms Exercises

So, you want stronger more muscular arms so you are the desire of almost every lifter. Who wouldn't be happy with big, peaking biceps sitting on top of rock-hard, horse shoe-shaped tris?

Many people are focused on building muscle in the arms, though the majority of these people lack knowledge of the different ways to work their arms the right way, and this decreases their acquired muscle mass. What are the insights into an effectively stimulating arm growth? We must first recognize three basic truths:

1) Well triceps and biceps are small muscle groups.

2) Pulling movements of the back can help the biceps receive heavy stimulation.

3) Pressing movements for the chest & shoulders heavily stimulate the triceps.

When attempting to gain maximum improvement in biceps and triceps size and strength, a very small amount of direct stimulation is needed.

When working your chest and back, your biceps and triceps are receiving stimulation at the same time. As biceps and triceps are considered small muscle groups, direct arm training really is not very productive. So this exhaust them.

Your muscles do not grow in the gym. The work that you do as you train with weights is merely the "ignition" that sets the wheels of the muscle growth process into motion. Weight loss takes place when your body is resting and eating, as this is when the body is building new muscle tissue.

This is the reason it is important not to over train your muscles. You must always make sure to provide them with sufficient recovery time if you want to see the best results. Your muscles may become smaller and weaker due to overtraining them.

Don't get me wrong I'm not saying "don't train your arms", just work in the right amount of direct arm training.