Top 4 Workouts To Burn Fat, Build Muscle, And Get Stronger

Workouts to Burn Fat

 

Are you one of those bodybuilders that dread doing cardio?

You are certainly not alone; I admit that I struggle constantly with staying on that treadmill for an hour. workouts to burn fat

But what if I told you that in a fraction of the time you spend on a cardio machine you can do a workout that can make your body become a calorie burning furnace for hours and hours afterwards.

Workouts that not only torches body fat but also builds muscle, strength and conditioning.

About two years ago I was introduced to these types of workouts from Coach Dos Remedios, a Certified Strength and Conditioning Specialist (CSCS) with NSCA.  After learning about cardio strength training and the benefits of the “afterburn” effect I was hooked.

Doing these high intensity training (HIT) workouts to burn fat along with my regular weight training helped me lose over 40+ pounds in just two months.

Now don’t confuse “short” with “easy” because these workouts are far from being easy. Seriously, they will kick your butt and you’ll sweat like a pig in a bacon factory.

So is this type of training for you?

Most people think it’s for young people, athletes, and MMA fighters. This couldn’t be further from the truth. You can adjust your workouts whether you are a first timer or competitive athlete. For us bodybuilders all of these cardio strength training workouts have proven to be extremely effective at shedding fat without risking the loss of valuable muscle mass.

If your #1 reason for not working out is not enough time then you will definitely love these workouts to burn fat. Check out a study done by Martin Gibala, PhD, a professor of kinesiology at McMaster University of Canada. It shows some amazing results when comparing steady state cardio versus high intensity intervals and I think you’ll be shocked. cardio strength training

Finally, it allows you to get off the boring cardio equipment and experience something new and challenging each and every time.  Don’t get me wrong steady cardio should still be part of your workout regimen but for a fast fat burning workout you can’t go wrong with this.

The top 4 workouts to burn fat, build muscle, and get stronger are:

  1. Complexes
  2. Density training
  3. On and Off Circuits
  4. 24s

You may have heard Terry Crews from the movie Expendables talk about how he did 24s when training for the movie. Have you taken a look at his physique lately?

To keep this post short and sweet I’ll be covering Complexes so stay tuned for the next post on Density Training.

Complexes are the Mac Daddy of cardio strength training workouts and my personal favorite. Complexes are two or more exercises performed back-to-back with no rest.

For example, my favorite barbell complex consists of eight exercises all done back-to-back, 8-10 reps per exercise (80 reps total) with 90 seconds rest in between each complex set. The exercises are curls, upright rows, shoulder press, squats, bent over rows, lunges, shoulder press and reverse curls.

By the time I finish four complex sets I’ve done over 320 reps in less than 25 minutes and my body is literally toast.

Here are a few simple rules when doing complexes:

  • Exercises should follow a smooth transition done back-to-back
  • You cannot put the barbell, dumbbell, or kettle bell down until the complex is finished.
  • Use one weight for the entire complex set. No changing weight loads.

For starters begin with 2-3 exercises and about 2-3 complex sets.  Try a barbell complex doing an alternating lunge, shoulder presses, and bent over row.

If you stick to these workouts to burn fat, you can expect to see dramatic changes to your physique, conditioning, and strength that you never would have imagined.

Are you ready to torch some body fat?

For workout tips, pro interviews, discount supplements, custom diet plans, motivation and support submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.

Want The Best Nitric Oxide Supplement? Let The Pump Do The Talking

Best Nitric Oxide Supplement

best nitric oxide supplement Nitric oxide (NO) has got a lot of publicity in the bodybuilding industry as one of the “got to have” supplements to use in your arsenal.

So why is nitric oxide so special?

Well, remember Arnold Schwarzenegger’s famous line in the movie Pumping Iron when he said “The greatest feeling you can get in a gym, or the most satisfying feeling you can get in the gym is… the pump.”

Nitric oxide supplements utilize the protein amino acid L-Arginine to promote the production of nitric oxide in your body.

This increases the “Arnold” pump you get during your workout by widening blood vessels to allow more blood and oxygen to flow throughout your body and muscles.

With more blood flow, the amount of nutrients available to your muscles increase which help build even larger muscles. In a nutshell, nitric oxide gives you an insane pump while helping your body heal better and faster.

Just imagine what Arnold would have done back in the day if he had some nitric oxide supplements?

You’re probably wondering, what is the best nitric oxide supplement?

Well, what I’m not going to do is tell you that there is one because I would be doing you a disservice.  The answer really depends on a variety of factors such as your budget, workout regimen, fitness goals, and most importantly your body’s chemistry.

Does this sound familiar? “Try this “brand x” pre workout it’s the best ever and you’ll never want to try another one for the rest of your life!”

You buy it and try it out, but for some reason it does nothing for you or worse yet you get an upset stomach and feel nauseous.

The bottom line is all of our bodies react differently and the only way to determine what the best nitric oxide supplement is relies on how your body reacts and what you feel brings the best results.

To be more precise, let the pump do the talking.

If you get an insane pump from a nitric oxide supplement, you love the results, and the way you feel, then stick with what works.

Of course you should always take nitric oxide in cycles to avoid from having too much in your system which can cause very low blood pressure.

No matter what brand you use, the best nitric oxide supplement is the one that meets your specific needs whether you want to improve strength, improve your overall physique, or plan to enter a contest or competition.

A few of the top-selling brands in powder or pill form include SuperPump Max by Gaspari Nutrition, NO-Xplode by BSN, Craze by Driven Sports, 1.M.R by BPI and NANO Vapor by Muscle Tech.

Are you ready to get pumped up?

For workout tips, pro interviews, discount supplements, a custom diet plan, support and motivation submit your name and email below plus receive an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, support and motivation.

Pumping Iron Movie

Watch The Pumping Iron Movie

 

Ask any bodybuilder if they have seen “Pumping Iron” and their response will probably be “Who hasn’t?”pumping iron movie

I remember I was a teenager the first time I saw the film and it was truly one of the reasons I got started in bodybuilding in the first place.

Back in 1977, this independent documentary introduced the world of bodybuilding and became a huge box office hit creating an international sensation.

It launched one man’s multimillion dollar career and changed the sport of bodybuilding forever.

The Pumping Iron movie starring five-time Mr. Olympia, Arnold Schwarzenegger, followed him as he prepared to compete for his 6th title.

The movie focuses on the competition between Arnold Schwarzenegger and his biggest competitor for the title of Mr. Olympia, Lou Ferrigno.

Watching the film will truly inspire you and get your competitive juices flowing as you see Arnold and Lou train and battle it out onstage.

You’ll also get to see bodybuilders such as Franco Columbu and Mike Katz, as well as appearances by Ken Waller, Robby Robinson, Ed Corney, Serge Nubret, and other famous bodybuilders of the era.

This film is a classic and a must watch for every bodybuilder so sit back and enjoy the movie!

If you want to add the Pumping Iron Movie to your DVD library grab the Pumping Iron (25th Anniversary Special Edition) for only $5.98.

Ready to start pumping some serious iron? For workout tips, supplement strategies, customized diet plans, support and motivation submit your name and email below and receive an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation. He is author of “Your Bodybuilding Journey – How to Get the Body You Always Wanted.”

 

4 Tips For Building Biceps Like A Pro

Building Biceps

 

So you want to have some big guns?

Let’s face it, big muscular arms look awesome and even though we can’t all have the 22 or 24 inch guns like the pros, don’t worry the good news is we don’t need to. building muscles fast

As impressive as a big bicep measurement sounds it really is not all that important.

What is important is how your arms look in proportion to the rest of your physique. I’ve seen some guys in the gym with amazing looking arms; actually they looked huge, even though their measurements weren’t.

On the flip side I’ve seen guys with really big arms but the rest of their physique such as legs were nowhere near the level of development as their arms were. So it’s critical to pay attention to all aspects of your body’s muscle development.

Don’t fall into training one or two body parts all the time because you may eventually start looking really disproportional.

Now that I got that off my chest let’s talk about how you can start building biceps like a pro.

Here are four key tips to help you maximize your bicep development.

1) Train to gain

Before anything you got to have the right mindset and attitude towards your training. Professional bodybuilders do not go pro by accident, or by sheer luck, or with a negative attitude and mindset. Big time pro, Kai Greene is notorious for his vision and mental preparation for training.

2) Shock the muscle

You’ll never catch a pro bodybuilder doing the same workout routine for building biceps over and over again. Pros know that muscles adapt quickly so they use various volumes/loads or methods of training and styles.

3) Feed your muscles

Every pro takes their bodies through rigorous training, it’s no secret that their nutrition plans and bodybuilding foods they eat are spot on. How do you think a pro such as Branch Warren eats with the way he trains?

4) Allow your muscle to recover

You won’t catch a pro training his/her biceps or the same muscle group each and every day. They allow their bodies time to recover after those grueling workouts.

More importantly many pros use supplements such as BCAAs, glutamine, and post workout drinks to further help in speeding up recovery and building muscle fast.

There’s no question that building biceps with a nice peak looks amazing especially onstage. When someone knows you’re a bodybuilder the first thing they ask you to do is flex a muscle, 9 times out of 10 they are talking about your biceps.

Let these four tips help guide you to developing some major guns for your physique!

For workout tips, pro interviews, discount supplements, customized diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.

Top 10 Bodybuilding Foods

Bodybuilding Foods

Are you a bodybuilder, fitness competitor, power-lifter, athlete, or MMA fighter?bodybuilding foods

All of these activities, recreational or competitive, have different physical demands and different nutritional requirements, which is why there is no such thing as a one size fits all nutrition plan.

For bodybuilders it is all about building lean muscle mass and maintaining or reducing body-fat depending on the training season.

Every successful bodybuilder would agree that whole foods form the foundation for a solid nutrition plan. As bodybuilders, we eat foods for what it does, the results it produces, and then how it tastes.

Once in a while we may go for taste first, but during competition season we don’t have that luxury.

In this post, let’s review the top ten bodybuilding foods that are protein-packed and carbohydrate-rich. These foods help pack on the muscle while staying lean in the process.

  1. Almonds – Almonds are a great filling snack food for bodybuilders containing many vital nutrients, including protein and healthy unsaturated fats. About 1 oz of almonds contains 6 grams of protein, 6 grams of carbohydrates, 14 grams of fat and 163 calories.
  2. Asparagus – While it’s not my favorite vegetable for taste, you can’t ignore the natural diuretic properties of asparagus. Asparagus helps your body maintain a balance of electrolytes, namely sodium and potassium. Bodybuilders turn to asparagus during a pre contest diet to help them get extra tight for the stage.
  3. Egg Whites – A single egg white contains about six grams of high quality protein which is optimal for muscle recovery. For a bodybuilder it’s not uncommon to eat 8-10 egg whites during a single meal. Six egg whites and two yolks will provide your body with 26.5 grams of protein, o carbs, and 5.23 grams of fat and only 153 calories. Personally, I prefer to nuke my eggs in the microwave because it’s fast and convenient.
  4. Chicken –A single 6 ounce chicken breast has close to 35 grams of protein and only 4 grams of fat. It’s a great bodybuilding food not only for its nutritional value but because it can be prepared in so many different ways.  Personally, I like to cook my chicken with crushed red peppers and dip it in barbecue sauce for a better taste.
  5. Cottage Cheese – Definitely not my favorite for taste but it is a great source of casein protein. As a bodybuilder you need slowly released protein (casein) throughout the day especially when you might be without food for a long period of time.
  6. Fish – Fish is the staple of most bodybuilding diets, especially during pre contest prep. Fish is high in protein and contains no carbs, low fat and low calories. Some favorites are mahi-mahi, tuna, orange roughy, and tilapia.
  7. Lean Beef – Nothing tastes better to me than a nice juicy steak. Steak is an awesome type of protein and you got to love the pure creatine you get from it too!
  8. Oatmeal – Oatmeal is a favorite bodybuilding food because of its slow burning sustainable source of carbs. Personally, I like to cut up some bananas and mix it in my oatmeal so it tastes better.
  9. Sweet Potato – Slow-burning carbs such as sweet potatoes are an excellent source to fuel and sustain your muscles. Personally, I like to add cinnamon to mine.
  10. Turkey – Turkey is another must have food because of its high quality protein and low fat amount.

If you are serious about your training you should consider a customized nutrition plan that is based on you; your age, weight, height, metabolism, body type, training regimen, lifestyle and goals.

Whether you are a recreational or competitive bodybuilder, fitness model, athlete or MMA fighter, your body demands different nutritional requirements. Isn’t it time to take your body and performance to the next level?

For workout tips, pro interviews, discount supplements, a customized diet plan, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.