Building big bulky muscles might be the goal for some people, but let’s face it- most of us would rather not look like Lou Farrigno (but hey, some of us do and that’s fine too). What’s a really hot look right now in body building and in fitness trends are long sleek muscles. If you need proof that this is the desirable look for men right now, turn on any movie or TV show and watch which characters your girlfriend starts drooling over- chances are it’s going to be the leading men that have that sleek cut look, not the bulky guy that looks like he power eats a carton of raw eggs before spending 10 hours a day in the gym. So, how do you get this look? The article below examines the methods to building long and toned muscles without over bulking.

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Guys typically ask a question like “How to get ripped and cut without adding too much muscle ?”

Now, not too long ago I was one of these guys. I remember back in the day a bodybuilder friend of mine and I were talking and I had asked him the exact same question.

Knowing what I know now about fitness, I have to laugh when people ask this question and I have to laugh at myself for being one of those people.
There are no different exercises for getting ripped as opposed to putting on muscle.

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We feel like this needs a little clarification…

Basically, there’s no special exercise you have to do to get ripped versus getting lean muscles. Being experts on fitness and building muscles, we can tell you it’s more about how you do the exercises as opposed to doing different ones for different results. For example, less weight but more reps is a proven method to building longer and leaner muscles than stacking up the bulk.

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Keep these 5 points in mind …

1. To get ripped, you have to drop body fat. To drop body fat, you have to create a calorie deficit through proper diet and regular exercise ( weights and cardio ).
2. When you are in caloric deficit, it will be very difficult to put on muscle. It’s like wanting to save extra money when you’ve had to take 20-30% pay cut.
3. When you lift weights on a calorie deficit, you are somehow “tricking” the body into retaining the existing muscle and add some definition along the way.
4. If you didn’t lift weights, and only did cardio, you may or may not lose muscle but you will definitely lose your strength and definition.
5. You can only pursue one goal at a time…Either lose fat or gain muscle. You have to be “gifted” to be able to do both at the same time.

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Let’s break this down:

Anyone who wants muscle definition is going to have to get rid of the fat first. There’s no sense in building any shape or type of muscle if they are covered up in layers of flabby fat. Muscle definition is about more than just making your muscles grow, it’s about molding your entire body. Creating a calorie deficit while weight lifting will keep your body from putting on weight. Only doing cardio will not put on muscle, you must do weight training to gain tone.

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Now let me explain the bodybuilder look…

Most guys starting out are afraid to look like this. Guys, this is impossible. If everyone could get this bigger, the bodybuilders wouldn’t have to work so hard to gain so much mass!

In all honesty, the older you get the harder it is to put on muscle.

You have to eat more, lift weights consistently and you are likely to put on FIVE pounds of muscle a YEAR…Yes you read that right….If you are in your teens or “gifted” you can put on as much as 10 pounds of muscle a year.
Once again, putting on even 5 pounds of muscle just doesn’t happen! You have to work extremely hard, be very disciplined with your workouts and nutrition.

Most of these BIG bodybuilders use steroids to pack on a lot of muscle which they lose if they get off the steroids. This does not mean they don’t work hard though. They are very dedicated to their pursuit of muscle and definition. They work as hard as pro athletes to get to where they are.

So don’t worry about looking big like one of these guys.

To get lean and ripped, eating a low fat diet, doing cardio 4-5 times a week for 30-45 minutes each and lifting weights 3-4 times a week is what is required.

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What the guy is saying is…

You’re not going to look like a body builder ‘on accident’. Body builders work tirelessly to put on those pounds of pure muscle. It takes a strict meal plan plus a ton of exercise to get those kinds of results.

Source

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If you’re wondering about supplements, watch this video on supplements for lean muscle…

Are you ready to double your muscle mass? A good place to look for the best tricks in building a killer body is to professional athletes. Those pros have access to the most knowledgeable trainers and coaches in the world- their bodies are machines and people invest a ton of money and time into making sure they are getting the best workout possible. Below are some of the best tips to really ramp up your muscle routine if you want to get results like the professional athletes get…but without the million dollar contracts (sorry!).

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How did the Red Sox’ Jason Varitek become such a threat on the ball field? Talent, to be sure, but only in tandem with a wicked-hard work ethic. I know, because I’ve seen him in action–not just behind the plate, but at Athletes’ Performance, my training facility in Tempe, Arizona. Jason and some of his teammates work out there in the off-season to build the strength they’ll need for a 162-game schedule, plus several more games in October.

These pros push each other. You should try it, too. A training partner can motivate you, challenge you, and hold you accountable.

• Men who train with a partner bench-press more than those who train alone, according to research from Arizona State University.
• A training partner can watch and correct your form to help protect you from injury.
• Friendly competition keeps workouts fresh and pushes you to elevate your game.
• The pressure to be there for a teammate makes you less likely to skip out on a workout.

First, you need a partner. Approach a friend, coworker, or fellow gym member and propose a realistic training schedule. Even if you can fit in only a couple of sessions a week, it’ll be enough to build the partnership and encourage you to work harder on the other days. Once you’re armed with an extra pair of biceps, incorporate the following partner-assisted exercises into your training routine or perform them as a full-body workout. Consider it spring training for an all-star body.

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To begin…

Get a workout partner! Working out with a friend is a long time proven effective tool for people trying to lose weight, but can also be highly useful when strength training. Pros use training partners for motivation, accountability, and the element of competition really pushes you to do your best- after all, who want to look like a wuss in front of their buddies? Studies even back up this theory by showing that men who work out bench-press more weight than their loner counterparts. Having a gym buddy can also save you from injury as they can spot you and help to correct imperfect posture or incorrect use of the equipment.

We think you should try to turn training into a friendly competition with a group of your friends. Heck, go ahead and put money on it and turn it into a full blown spring training like program. You might be shocked to learn how many of your guy friends you’re actually helping by coordinating a team of gym buddies.

Watch this video about weight lifting with a friend…

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Seated Medicine-Ball Throw

You lie faceup on the floor with your back flat and your knees bent, holding a 6-pound medicine ball. Extend your arms beyond your head so the ball is just above the floor. Your partner sits 5 to 10 feet in front of you with his feet flat on the floor, knees bent, and arms straight overhead so he’s ready to catch your pass.

THE MOVE: Keeping your arms straight, curl your body up and throw the ball to your partner’s hands. Remain in the sitting position. After he catches the ball, he should slowly lower himself to the floor, then explosively throw the ball back to you. Keep your feet planted at all times as you toss the ball back and forth. Aim for two or three sets of eight to 20 repetitions.

GET BETTER: As this becomes easy, add repetitions and sets, use a heavier medicine ball, or sit on a Swiss ball or the front edge of a Bosu Balance Trainer.

Seated Medicine-Ball Rotation

You sit on the floor with your knees bent and feet flat, and lean back (chest up, stomach tight, spine straight) at a 45-degree angle from the floor. Maintain this angle throughout. Your partner stands on your toes, holding a medicine ball.

THE MOVE: Have your partner lob the ball toward the outside of your left hip. Catch the ball with your arms straight and rotate your torso to the left to nearly touch the ball to the floor. Quickly reverse the motion to throw the ball back to your partner, who should catch it and throw it to your right side. Rotate from side to side with your shoulders, not just your arms. Try two or three sets of eight to 20 repetitions.

Back-Extension Throw

You lie across a 45-degree hyperextension bench, tucking your ankles securely under the footpads. Your thighs should lie flat against the pad in front, leaving you enough room to bend at the waist without restriction. Keep your knees unlocked. Your partner stands a few feet away with a 6-pound medicine ball.

THE MOVE: Have your partner throw the medicine ball just above your head. Catch it, and slowly lower yourself with perfect posture until you feel a stretch in your hamstrings. Then explosively contract your glutes, hamstrings, and arms to throw the ball underhand back to your partner. Repeat for two or three sets of six to 12 repetitions.

EZ-Curl-Bar Biceps Challenge

You set up an EZ-curl bar or barbell with a weight that challenges both you and your training partner. Your partner stands facing you.

THE MOVE: Perform a set of 10 curls in a 3-0-1 tempo (3 seconds down, no rest, 1 second up). Then, instead of setting the bar down, hand it to your partner so he can do 10 reps. Hand it back and forth for nine repetitions, then eight, and so on. After you work your way down until you’ve each done a single repetition with the bar, place it on the floor, rest for 30 seconds, and try another set. Work up to three sets of this routine.

Kneeling Hamstring Curl

You kneel on a folded towel or a stack of three exercise mats, with your toes pulled toward your shins. Keep your hands in front of your chest. Your partner sits behind you, facing your back, pressing down on your lower legs with his hands.

THE MOVE: Keep your abs tight, chest up, and hips forward so your body forms a straight line from your ears to your knees. Maintain this posture as you lower your torso toward the floor while resisting gravity with your hamstrings and calves. Control the range of motion as far as you can, catch yourself with your hands, then push off the floor to assist your hamstrings and glutes in pulling you back up to the starting position. Repeat for two or three sets of three to 10 repetitions.

GET BETTER: When you’ve mastered this, do it like Varitek: He holds a 25-pound plate on his chest, touches his chest to the floor, then pulls himself back up for three sets of six to eight repetitions.

Leg Circuit Race

You race against the clock and your partner to pump up your legs. Stand with your feet shoulder-width apart. Your partner stands off to the side and waits for his turn.

THE MOVE: Start by doing 20 body-weight squats, lowering your body until your thighs are parallel to the floor, at a rate of one squat per second. Next, perform 10 forward lunges with each leg, then 10 lunges to the side with each leg. (Again, aim for one rep per second.) Finally, do 10 squat jumps–push off explosively so your feet leave the floor at the top of the move. Try to complete this routine in 75 seconds. Do one to three sets, either head-to-head with your partner or alternating sets to see who’s more fit.

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What the above exercises have to offer…

The moves mentioned in this article are meant to take you to the next level. By following this routine, you will really be getting a very well rounded workout that increases strength, performance, stamina- and of course muscle mass!

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Are you going to work this tips into your workout?

Did the Olympic ceremony and weekend coverage make you realize that you aren’t living up to your potential as an athlete? Don’t feel bad, this is what these folks do for a living, but you can get the look and the fitness by following the routines below!

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July 28: Swimming events get under way

As Michael Phelps swims for his 17th Olympic medal, jump in the pool as if you’re fighting for a medal of your own. Always begin with an easy warm-up of two laps at low-intensity. But then increase the tempo, and do four lengths each of freestyle, backstroke and breaststroke to work all of your major muscle groups. Repeat this cycle for 30 minutes for a low-impact cardio workout. Swimming is on all week, so if you like this workout, try it more than once. (Calories burned: 212)

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Our take…

Swimming didn’t use to seem that interesting, not to us at least (no offense swimmers) until Mr. Phelps blew everyone’s minds at the Olympics. Michael Phelps really made us realize that swimming is not for the weak! So, what do you need to do to beat the fish next time you go to the lake? Warm up with low intensity laps and then increase your effort each lap. Do four lengths of ‘freestyle’ swimming and incorporate backstroke with breaststroke to hit all of your muscle groups. Keep it up for half an hour and burn over 200 calories while carving out some lean muscle!

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July 29: Cycling, Women’s Road Race

After watching the women dash across the finish line Sunday morning, hop on your bike and try a road race of your own. “Find a path or trail that has some elevation changes. This is going to force you to come up and down from your seat, as opposed to just a leisure flat-level cruise,” Soster said. You can use your car to plot out a 10-mile ride ahead of time. (Calories burned: 292)

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Our take…

While biking, chose a diverse course with ever changing terrain to hit different muscle groups and increase your cardio impact. Burn almost 300 calories in 10 miles (don’t worry, that’s not really that far on a bike).

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Aug. 2: Women’s Gymnastics, Individual All-Around

We can’t all be gymnastic superstars like Gabrielle Douglas and Jordyn Wieber, but we can learn a thing or two from these athletes — mainly, the importance of flexibility, Soster said.

Not only does stretching reduce your risk of injury, but it can also improve your workout by increasing the range of motion in your joints. So instead of lounging while you watch the Women’s All-Around today, add some stretching to your couch time.

The area people are most tight is in the hips, Soster said.

“A tight hip flexor muscle can create issues from low back pain and hernias, to immobility and proximal joint disorders,” he said. (The hip flexor muscle is found directly under your front pants pocket.)
The best way to stretch this muscle, Soster said, is to get yourself in a lunge position, with your left leg forward, and your right knee pointing down to the ground. Push your hips forward while keeping your upper body straight, and reach up to the ceiling. Hold the stretch for 30 seconds on each side. Don’t forget to stretch your other major muscle groups as well.

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Our take…

Gymnasts do NOT mess around! These people usually start on the high beam before they can walk steady and spend their entire lives swinging around and jumping off of things. What us average fitness buffs need to take note of is their extreme flexibility. Stretch your muscles with lunges, and we also suggest using some yoga routines for a well-rounded regime.

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Aug. 8: Track & Field, Women’s 200-Meter Sprint

As Allyson Felix sprints for the gold in the women’s 200-meter dash today, mix up a regular jog with a sprinting workout. All you need is two cones or other markers, about 30 yards apart.

But first, start with a five-minute jog to warm up. “A proper warm-up to increase core temperature, and prepare the leg muscles for activity is more important in this scenario [sprinting] than any other, due to the high force production by the legs,” Soster said.

When you’re ready to start sprinting, work in a 3:1, rest-to-run ratio. That means if it takes you 10 seconds to get from one cone to the other, you get 30 seconds of rest before it’s time to sprint again. Do 15 sprints for a workout that will earn you a spot in the medals’ ceremony. (Calories burned: 215)

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Our take…

To get build up speed for sprint races, use an interval plan- jog then sprint, then walk then run…you get the picture. Change up your speed and make sure to warm up and cool down to avoid injuries!

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Aug. 10: Track & Field, Women’s 5K
“Not all of us are trained to run a full 3.2 miles, but that doesn’t mean we can’t complete it,” Soster said.
Instead of taking the full 5-kilometer run at once, break the distance into stages, alternating between five to 10 minutes of moderately-paced jogging, and two minutes of walking, until you finish the course.
“Interval training not only can help you complete your event, but it has also been found to be more beneficial for weight management than steady-state aerobic training,” Soster said. (Calories burned: 303)
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Our take…

If it’s distance over speed you want to train for, alternate walking and jogging- basically, more interval training, but pace yourself to train for a 5K!

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Aug. 11: Modern Pentathlon

You’re almost there, and we’ve saved the best for last: The Pentathlon. The Olympic athletes will shoot a pistol, fence, swim, ride a horse, and run, but here is a modified exercise circuit, Soster suggested, that you can do in your own home. Complete the given exercises below, all the way through without stopping:

• Body-weight squats: Stand with feet shoulder-width apart, and hands out in front of you for balance, and squat down so your thighs are parallel to the ground. Keep your weight on your heels, and really push them into the ground. Do 25 reps.
• Side shuffles: Place two cones 10 to 15 yards apart, and shuffle back and forth between them, facing the same direction the whole time. Repeat five times to really hit those gluteus muscles.
• Modified push-ups: Put your hands down a steady object, such as a car hood or the back of a couch, and perform a push-up. The greater the incline of your body, the more difficult the push-up. Keep your abs pulled in tight, and do 25 reps.
• Single-Leg Floor Touches: Stand on your right leg bent at the knee (like a flamingo), and reach down to touch the floor with your left hand, using only a slight bend in the right knee, then return to standing straight. Repeat 15 times on each side.
• Jog in place: To make this jog pentathlon-worthy, get your knees up high and keep your hands above your head — this increases the demand on your core muscles, Soster said. “Empty the tank on this one, dig deep inside to find every ounce of available energy!”

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Our take…

Getting ready for a pentathlon? Well, probably not…but with the above routine, you will be! This event is at the apex of strength, speed, and agility. To master this sporting event, you’ll have to have a very well groomed routine that incorporates practically all types of training. We say do an hour of cardio, then an hour of strength training if you’re just getting started, then work your way up.

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Aug. 12: Closing Ceremonies

Congratulations, you made it! As you watch the athletes round the track with their medals, hold your head up high and be proud — you too should feel like an Olympian today.

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By now, you should be totally prepared to win the gold! If not, watch the video below for more Olympic workout tips…

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Do you have your Olympic fitness program all planned out now?

If you spend a lot of time in a gym, you probably already know the faux paus and things to avoid doing. You know that just because everyone is sweaty and grunting, you do not get to check your common human courtesy at the door. The below article has some good tips, mainly for newbies, about how to act in a gym- after all, if you are going to be spending a lot of time there, you are probably better off not making enemies with your fellow fitness buffs. We agree with some tips and totally disagree with others…but it’s worth reading the perspective from someone else who obviously logs a few hours at a fitness center themselves…

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Exercise can be a sweaty proposition. And with millions of Americans jumping on the exercise bandwagon, all that perspiration can become downright messy.

Bring a towel when you head to the gym. Be courteous and wipe down the equipment when you’re done.

That just adds to the frustration of gym managers and gym-goers, many of whom are stepping into gyms for the first time after resolving to get fit in the New Year.

“It’s gross,” said Kristin McEwen, a vice president at the YMCA in Atlanta, Georgia. She’s become a big advocate of what she calls gym etiquette.

The worst offenders, McEwen says: People who perspire on the workout machines and weights and don’t clean up after themselves.

“We’ll have people who come in, and they will sweat profusely, and they will leave puddles around the equipment,” McEwen said, adding that the solution to poor gym etiquette is easy.

Bring a towel when you head to the gym. Be courteous, and wipe down the equipment when you’re done. And if you want to go one step further, get a bottle of disinfectant from the front desk.
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We agree with this one…

Seriously, keep your bodily fluids to yourself at the gym, no one wants to bathe in your sweat after you use a machine- we’re also willing to bet that you would appreciate the same courtesy from other’s. Many gyms will show you the door if you are a repeat offender of not wiping down your equipment after use. You don’t have to go into a full blown cleaning frenzy but a quick wipe from a towel is all it takes to show respect for the person using the machine after you. Most gyms we’ve been in have a towel and spray station if you forgot to bring your own wipe down cloth.

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The second biggest offense is noise, McEwen says. Gyms are noisy enough, but with patrons talking on cell phones and blaring MP3 players, the noise level can become a distraction — not to mention that fiddling with gadgets can create a safety problem.

“People don’t realize a lot of times when they’re on their cell phones how loud it is, and it distracts you from what you’re doing,” said McEwen, who said she’s even seen people trip on a treadmill while trying to send text messages. She recommends leaving the cell phone in the locker — or, better yet, don’t bring it into the gym at all.

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Do we totally agree with this one? Not really…

We think that a gym is one place where it is appropriate to be a little noisy- within reason of course. It really depends on the atmosphere of your gym- ours is always pumping music over the speakers at nightclub volumes, so it’d be difficult to even notice if someone had their iPod going without ear buds. Maybe we’re just not as uptight as others, and for those people we have advise for, chill out! It’s a laid back environment, if you want a relaxing and quite place to work out, you should probably check out yoga or tai chi classes instead.

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Phones aren’t the only thing to leave behind. McEwen wants gym-goers to save the skimpy outfits for the beach — and that applies to women and men.

Although clients are losing weight and firming up their bodies, she said, “You really want to keep your belly button to yourself. And even if you’re really proud of it, it’s OK to cover it up when you’re working out.”

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Maybe…

This is another one that probably depends on your individual gym. If you have a problem with seeing the human form in motion without full coverage from clothing, you will probably have to find an alternative to the gym. On the other hand, be respectful of your fellow gym goers and leave your itty bitty speedo or bikini at home and stick with real workout gear.

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While on the subject of clothing, McEwen stresses that it’s important to swap out your clothes after every workout.
“Wash them and remember that person next to you doesn’t want to smell the second workout on those gym clothes,” McEwen said with a laugh.

But it’s not just inconsiderate behavior that experts are concerned about. The gym can be a breeding ground for germs, especially if you’re sick. Dr. Drew Werner of the Valley View Hospital in Glenwood Springs, Colorado, recommends staying home if you’re under the weather.

“High fevers — don’t work out. Shortness of breath enough to impair you exercise ability — don’t work out. And be considerate of those around you so you’re not infecting them,” he suggested.

McEwen agrees, and increasingly, so do some of her clients. Although she has seen her share of bad behavior lately, she’s also heard others telling people to clean up after themselves.

And, she says, she’s heard people insist that fellow patrons not leave their “toys” out for others, telling them, “Could you please put your weights away? I’m not your mother.”

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We 100% agree with this one…

Even though mono is great way to lose weight, nobody wants your illness. If you are sick, stay at home until you aren’t anymore.

Also, make sure to put your weights up, not only is it rude, it’s dangerous! You don’t want to be responsible for someone breaking their leg because you had a moment of laziness.

Source

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Here’s a video on gym etiquette…

Do you agree with these? Or are you kind of 50/50 like us?