Weight Loss Tips

Virtually everybody who lifts weights wants to build a bigger chest. And people looking for weight loss tips know that building muscle helps to burn fat. But how to get a bigger chest is not always known or done correctly. If you want to build a bigger chest to get that thick and chiseled look you have always dreamed of then here are a few chest building tips for you…

The basis of your chest workout should be flat presses. Doing flat presses work your entire chest and are probably the best way to get a bigger chest. Dumbbell presses are superior to barbell, or bench, presses because they allow for a better range of motion and each pec works separately. However, you should still use barbells to supplement your routine now and again to get a bigger chest.

The next chest building workouts that help tremendously to get a bigger chest are incline and decline presses. Incline presses work the top of your chest while decline presses work the lower part. Most people tend to have a better developed lower chest from flat pressing so they should concentrate more on the upper section with inclines. But don’t totally forget about declines, you should still do them a couple times per month.

Something you need to do when building your chest is to vary your grip width. When doing the barbell bench, decline press, or incline press a very good way to get a bigger chest is to use four different grip widths in each set. Start with a closed grip, where your thumbs are almost touching, then go a little wider, then go to the normal grip about shoulder width, and finally go to a grip that’s bit wider than your shoulders.

Here are 5 quick tips to getting a bigger chest:

1) Get your butt to the gym. This may seem just stupid to even have to say but too many don’t even get that far.

2) Focus on chest building technique instead of just trying to push up as much weight as you can.

3) Maximum intensity takes priority over boosting your ego. This means go hard for a shorter amount of time instead of maxing out on lifts for 2 hours and not really getting much done.

4) Stick with a chest building program as long as it is effective. Switch it up as soon as you aren’t seeing gains anymore.

5) Eat right. This is crucial to getting a bigger chest and building all-around muscle.

Ok that’s it. Now get out there and start building that perfect chest you have always wanted while also helping to burn fat and lose weight! Start with the basics laid out in this article and you will get a bigger chest. As your chest starts to grow and you get stronger you can move on to more advanced chest building techniques, but for now the above tips will get you a bigger chest and a leaner body.

These days, many people are obsessed with their weight. Many people want to lose weight. Some even want to gain weight. Whatever the situation, very many people are dissatisfied with their weight, and they resort to drastic and even potentially deadly measures to lose or gain weight. These dangerous measures often come in the form of fad diets and diet pills.

One known measure that is dangerous is starvation. A lot of people who struggle with weight loss resort to starving themselves. They would go days not eating and just drink water if anything. Most times, they cave in to their cravings and they wind up not only eating, but eating the very things that are not healthy. Not only that, they have a slower metabolism, which results in not only gaining all of the lost weight back, but you gain even more unwanted fat.

Some cases are even worse. The people that “beat” their cravings develop diseases, or sometimes they pass out, and in the worst cases they die. This is all because they try to go to the one extreme to compensate for the other extreme. Neither extreme is healthy.

A lot of fad diets promise wild results, like losing 14 pounds in two weeks. A lot of times, the weight lost is water weight. You may also lose some muscle mass as well leaving you lighter, but ultimately weaker. Losing that much weight at one time is unhealthy as well.

Another concern is the diet pills. A lot of them are appetite suppressants or “fat blockers.” Many pills, or medications tend to have side effects which can outweigh the benefits of the pills.

Then there are the people who have lost all the weight, but they have developed a “diet addiction.” They end up losing even more weight to the point where they look like merely skin and bones. They are often known as anorexics. Bulimics are also a danger to themselves due to them vomiting what they eat. The acid from throwing up tends to erode their teeth.

A lot of it comes from insecurity and low self esteem, and also lack of patience. A lot of people want results almost immediately, and they can not wait the usual required amount of time for the results. A lot of people do not like what they see in the mirror and they want very badly to resemble what they see in the media.

Dangerous dieting is a growing phenomenon. A lot of people are unhealthy due to the unhealthy approaches to getting healthy and fit. Sadly, even if they do get skinny, they actually are more unfit than when they were overweight. The sad thing about dangerous dieting is that the person who practices it is deprived of his vital nutrients which are needed for effective fitness.

The bench press is by far the most popular exercise for anyone who lifts weights. Why? Well, it’s mostly to boost their own ego. Having a big chest looks good and gives you a lot of confidence. It’s also nice having people asking you all the time how much you can bench and being able to tell them you can bench 400 (or whatever). Not to mention the fact that it can help you lose weight because you will be building muscle and cutting fat. Weight lifters are always trying to improve their bench press but many go about it the wrong way. So how do you improve your bench press? Here are 5 tips, in no particular order…

1) Don’t Overtrain

If you want to improve your bench press then you have to make sure you are not overtraining. If you are benching every time you are in the weight room then you are doing it too much. You only need to do bench press once per week. If you are benching all the time and not seeing any gains then try cutting back and see what happens. Your muscles need time to rest and recover. They can’t do that if you are constantly tearing them apart.

2) Train Other Muscles

Your chest is not the only thing you should be focusing on in order to improve your bench press. You should be working on your entire body with a special emphasis on your triceps, lats, and delts because these muscle groups play a huge role in bench pressing.

3) Have a Lifting Partner

Having someone there to spot you while you are bench pressing will help for a few reasons. The most important one is safety. Let’s just say it’s not fun having hundreds of pounds fall onto your chest and a spotter will stop that from happening. But a lifting partner can also help improve your bench by giving you encouragement and pushing you harder during your lift as well as providing someone to prove yourself to. You will also have the added confidence knowing someone is there to help you if you fail, so you will tend to push yourself harder.

4) Go Heavy

If you are trying to get stronger and improve your bench press you should not be able to get more than five reps of the weight you are using. However, you should also be able to actually do the weight close to five times each set so you are getting some reps in. Go as heavy as you can while still being able to get a few reps in each set.

5) Take Supplements

Weight lifting supplements such as creatine and whey protein can help you improve your bench press tremendously. They will help with strength, recovery, stamina, explosiveness, and other things that will allow you to bench more.

There you go, five tips to help improve your bench press, which will help you lose weight as a result of fat loss. If you want to be able to brag to your friends about how much you can bench start with the above tips and you will improve your bench press very soon.

Carbohydrates are always a big subject that come up when discussing weight loss tips. This article will help shed a little light on the subject…

Dietary Fiber

According to an article published on WebMd, In September 2002, The National Academies Institute of Medicine recommended that people focus on getting more carbs with fiber in their diet. In that same article, it was stated that in order to meet the daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates. A large percentage of this daily allowance should include fiber. The only way to get fiber is to eat plant foods. Fiber slows the digestive process which results in longer periods of fullness.

Processed Foods

A barrier to weight loss is the absorption of fats and carbohydrates in your body. According to Dr. Eldon Haas, Md in an article entitled “The Role of Sugars and Starches in Weight Gain”, the greatest factor in overweight and obesity is the high consumption of refined flour and refined sugar products, which include breads and baked goods, or processed carbohydrates. These foods are digested quickly and the result is that we still need and crave food.

The Food Pyramid

A good source of information to judge good foods to eat is the Food Pyramid. Healthy Carbohydrates provide vitamins and minerals, are high in fiber and aid in weight maintenance.

Good sources of carbohydrates are found near the bottom of the food pyramid which indicates they are more favorable and include the following:

• Raw or lightly cooked vegetables,
• Fresh fruits,
• Beans, legumes, nuts and seeds
• Whole grains

Less favorable carbohydrates are found near the top of the food pyramid indicating that they have less nutritional value, contribute to weight gain and include the following:

• Pastries
• sugary drinks

Processed foods:

• Potato chips
• White bread
• White rice

There are many more choices that fit in both categories that are too numerous to list here. Refer to the food pyramid for more information and assistance choosing the right carbohydrates for your weight management.

Your goal for weight loss while remaining healthy is to consume carbohydrates that are as close as possible to the natural state and listed at the bottom of the food pyramid. These foods leave you full longer. Processed foods are carbohydrates that are digested quickly and leave you hungry after a short period while providing very little nutritional value.

There is no doubt that exercise is an important thing in maintaining our body in a proper way. It is very significant for a healthy weight loss program. Regular and organized exercise will provide you a better shaped body. If you are interested in eating more food for balancing the body weight and maintain the stamina you have to do proper exercises. Most of the people do not like to do the exercise because it is so painful and takes more time. But they don’t know the importance of exercise in our life.

For the stamina of our body and keeping good body shape we have to suffer. When starting a fast weight loss exercise program, you may feel some muscular joint discomfort. If you do it and keep it up correctly, these aches and pains will disappear after a few days. There are a number of health clubs, wellness or fitness centers and colleges providing adequate instructions about exercises and their benefits in our daily life.

For fatty people, exercise is a good method to decrease their body weight. Over weight may cause lots of problems in our body. So keep away from fatty body. Some people will start their exercise program with great interest and after some days they will stop this. This is not a fair thing because short term exercising will not give you anything. If you want proper body and maintain your stamina you have to do regular exercise.

Walking, rowing, cycling, jogging and cross country skiing are some examples of common exercises. Importance of exercises is:

* Reduces extra calorie in our body, which is more important to loose the body weight.
* Burns fat in our body. Over fat may cause many problems such as increase in cholesterol level, heart deceases etc.
* Makes our body strong and increase muscle mass.
* Decreases our body weight but also increases the brain strength
* With exercise, a hormone is produced in our body that can reduce stress and depression.

By considering all these we can conclude that exercise is an important activity which helps us to maintain our body and keep away the decease from our life. So do the proper exercising and enjoy your life.