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Home Workout: Fitness Exercise Tips for Men & Women

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Male and Female Workout Tips

Are you one of the many people that have found it difficult to find a good workout program that guarantees results and actually lives up to the claim? Are you one of the people that have spent countless hours researching different ways to lose weight and trying everything only to be back at square one? Well don’t be embarrassed, there are MILLIONS of people out there just like you.

Whether you find a program to try in a book, magazine, online, on TV, you have to keep everything in check in order for the program to actually work. You can’t start the Atkin’s diet and eat nothing but carbs, just like you can’t start a workout regimen and not actually workout. Sounds like common sense, right?

Well, you would be surprised how many people start a program that has actually worked and is proven to work, but because they do not give 110% and actually stick to it, the program gets a bad name and is dammed to the world of ‘fitness product scams’.

Starting slow and easing into it is always the key to success. You can’t walk before you crawl, just like you can’t bench 300 lbs and run 3 miles before you even take the initial step of getting a gym membership. Then you work on constructing a fitness program that is geared towards your short-term and long-term goals.

The basic foundation of any exercise-related program boils down to your diet. If your diet isn’t in check then you can expect every other aspect to be out of whack. If you’re eating crap then most likely you will start to feel and look like crap.

Yes I know, you have heard it before, “you have to eat healthy if you want to see results”, well I’m sorry but I am going to reiterate those words. If you can’t even control yourself from picking up a big mac from McDonald’s or a whopper from burger king, guess what? You won’t have very much success in seeing results.

Once you have the tools you’ll find the foundation to basically build itself, then it only takes a little determination and drives to head down the path to success.

How to Structure Men and Woman Workout Routines

So here we are again with another installment of Muscle Tips. I hope you have actually put the tips into action and implemented them in your fitness routine. However, I am back with the second part and ready to get the ball rolling. As we all know muscle is what most men strive and bust their butt in the gym for.

Then again we have some men that seem to just have muscles with little effort. Now I know you’re asking well why is that? Genetics! However, the person that has to work a little bit harder, pump out that last rep, and run that last yard will feel 10 times better knowing they had to put in that extra work.

Let’s talk about fitness routines in general because most people do not even know how to structure a routine that is geared towards their specific goals. As we all know (or should know) we cannot work out the same muscle every day of the week. We cannot do curls every workout and expect our biceps to grow.

If you are working out the same muscle group every day you are not giving that muscle time to recover. It is better to figure out what days you work out and for how long, so you can structure a routine that fits into your lifestyle.

Some people like to work out every day of the week and take off the weekends. Some people like to work out 3 days a week, and some people just like to work out when they feel like it. For those that work out 5 days a week and take the weekends off, here is a basic guideline to follow.

  • If working out 5 days a week you will most likely get more time to focus on each muscle rather than trying to work out multiple muscles in one session.
  • If you are working out chest on Monday then obviously you don’t want to work out triceps on Tuesday because they may be sore from bench pressing the day prior. However, you can work out triceps and chest on the same day because they kind of work hand in hand.

A sample workout routine could look something like this:

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Shoulders
  • Thursday – Arms
  • Friday – Legs
  • Saturday/Sunday – Off

Or maybe you could structure your routine based on the fact that you have a weak trailing chest.

  • Monday – Chest (Heavyweight) and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – Shoulders
  • Thursday – Legs
  • Friday – Chest (Lightweight)

As you can see there are plenty of options out there, you just have to figure out what works for you and what seems to hold you back.

Like I previously stated, some people like to do a 3-day split as well. Maybe it’s because they do not have the time to work out every day of the week or maybe they have done plenty of trial and error in the past and found out that full-body workouts work the best for themselves.

A full-body workout, for those that do not know, is pretty much self-explanatory. You work out your whole body. That means you would be working out your chest, arms, legs, back, etc. But you wouldn’t do this 3 days in a row and then take the next 4 days off. 3 days in a row of that type of routine can be pretty taxing on your body.

I would recommend something like this:

  • Monday – Full Body Workout
  • Tuesday – Off
  • Wednesday – Full Body Workout
  • Thursday – Off
  • Friday – Full Body Workout
  • Saturday/Sunday – Off

Many ways to work out, it is up to you to find out which works best for YOU. I would suggest trying out many different routines and keeping a log of how you do. Then after you try several different routines you can look back and see which one has worked the best. Good luck

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Home Workout: Muscle Tips

There are plenty of ways to gain muscle, but only a few that can actually work and work well. The goal here is to figure out which techniques work and which ones do not. There are many general tips that you should be incorporating in any workout regimen to get the ball rolling in the right direction.

First, you need to figure out how many calories one needs to be in excess to build muscle. Muscle needs fuel to grow, and eating healthy foods high in protein is the fuel that will ignite a steady growth. You cannot just eat a piece of chicken and think you are on your way to having 22” biceps

•    A general rule of thumb is trying to eat 1.5 – 2 grams of protein per pound of bodyweight. (If you weigh 170 lbs.  then you should try and aim for 255 – 340 grams of protein a day.)

•    Drinking a protein shake with a 1:2 ratio of protein to simple carbohydrates is key to replenishing your muscles after a hard workout and setting them on the right road to recovery. (Carb sources: Dextrose, Maltodextrin, Waxy Maize Starch, etc.)

•    I like to eat 6 – 7 small meals a day, which has a couple of benefits. First, it will keep your metabolism going throughout the day. Second, you will not be as hungry which means you won’t be fighting cravings. And third, your muscles will get steady nutrition all day long to better build muscle.

•    It will get challenging to find sources of protein that fulfill your daily requirements. Protein shakes, and meal replacements are a good supplement that enables you to put in a good 25 – 40 grams of protein. With my 6 – 7 small meals, 2 of them will be from protein shakes.

After you have the diet aspect of muscle building down pat, you can move on to other key elements such as the workout schedule.

•    Structuring a workout schedule that fits your lifestyle, goals, level of knowledge, and most importantly your body is the difference between muscle gain and muscle loss.

•    Some people like working out every day of the week and taking the weekends off, while others like to work out 3 days a week. Again, you have to figure out what is best for you.

•    Work out each muscle group (i.e. biceps, back, chest, etc.) once a week. You do not want to overdo it and risk hurting yourself. Working out each muscle group once a week and eating right is plenty enough to see results.

•    Do not workout for hours on end thinking you are doing your muscles better by overloading them. 45 – 60 minutes is plenty enough time to get a good workout without the risk of overtraining.

•    Sleep! 8 – 10 hours of sleep a night is a key factor in recovery. It is where the building happens. You work out in the gym tearing your muscles, in your sleep is where they begin healing and building. Without proper rest, your body will not recover properly and you will not feel very good when in the gym.

With these basic ‘muscle tips’ you can be well on your way to success. The key to remember here is that a lot of the ‘muscle building’ is done outside of the gym!

Home Workout: Build Mass Fast

How do I build mass fast? Often a question many men find asking themselves. To build mass fast one must take into account a few key elements when it comes to muscle gain. Building mass entails eating X amount of calories to gain X amount of weight.

One must first realize that when in a ‘bulking’ season (which means eating more food to put on muscle) you are going to put on fat, but you can control how much of the weight that is put on to be actually fat.

There is a difference between eating healthy calories and eating junk calories. If you aren’t worried about the amount of fat you put on while in a bulking phase, then, by all means, pig out, but don’t come crying when you put on too much fat.

  • Eating healthy calories can easily be done to dial in on the muscle gain and keep the fat gain minimal. Breaking your meals down into 6-7 smaller meals a day is a great way to keep your metabolism going and keeping your muscles fueled at all times. A few tips:
  • Eat 1.5 – 2 grams of protein per pound of bodyweight. If you do not know by now, protein is a huge factor in building muscle mass.
  • Carbs are a must when trying to build mass. Complex carbs are best because they provide a prolonged period of energy and keep your muscle glycogen stores topped off. Your muscles will look and feel fuller and you will feel a lot better in the gym. However, that doesn’t mean pig out on all the sweet potatoes and wheat bread you can find. Everything has its limits, and it’s your goal to find yours. (Good sources of complex carbs: Sweet Potatoes, Oatmeal, Brown Rice, etc.)
  • Fat is also a must. Eating fat will not get you fat unless you eat unhealthy fats such as saturated fat. Polyunsaturated and monounsaturated fats are best. You can find the essential fatty acids in Fish oil and flaxseed oil which are a must for any diet.
  • Eat big and lift even heavier is a term that you should live by!

Your body can be compared to a house in a sense of the building process. To build a house takes tools, knowledge, and time. Your body cannot be built overnight, but with a little determination, you can have the foundation built, and soon after the whole project is completed. Let this guide be your blueprint for success.

How To Workout Muscles At Home With No Equipment

Let’s face it, not everyone has the leisure of getting up and going to the gym or getting out of work and going straight to the gym. Most of us have a family, have to pick up the kids, have other projects going on that inhibit us from going to our local gym for a good workout.

In this day and age, there are plenty of ways to get a good workout right here in our own homes. Whether you can’t make it to the gym because you have no car, have no motivation, or like most, get embarrassed when working out in front of a room full of people, there are always solutions.

Do not worry, there are always different ways to get a solid workout and stay in shape in our own home. Some simple exercises are done at home often looked at as beginner exercises are still a very good way to get your heart rate up and break a sweat.

Exercises such as pushups, pull-ups, sit-ups, squats, lunges, crunches, jumping jacks, calf raises, etc. All of these are great simple workouts that can be done with no weights, no equipment, just using your own body weight for resistance.

If working out at home is your forte, I would suggest doing it in a room with the least distractions. You could easily be sidetracked by your kids, the TV or computer, or even the sight of food. I would suggest possibly working out in the basement or a spare bedroom (if you have one), or in a room with lots of open space.

The key to these simple workouts being effective is doing them in a cycle. 20 pushups followed up by 25 standing squats are going to get your heart pumping a lot faster rather than doing just 15 pushups. Of course, when starting out you would take it slow and then work yourself up to a more advanced level.

After mastering the art of these exercises and feeling like you’re ready for the next step, you can always add weight to your routine. Buying a couple of 15 lb dumbbells could be very beneficial when it comes to blasting through a plateau and getting to the next chapter in your fitness program.

Home-based workouts can be successful, but can also be a waste of time if not done properly. It is up the YOU to decide which statement is true

Why Motivation is Essential For Exercising and Workout

Exercise is always something that one should do by their own initiative. Other people can’t exercise for you. Even exercise machines would be useless if one wouldn’t have the initiative to exercise. This is the reason why motivation is very important in exercise. Motivation is the deciding factor that separates the successful from the failures in terms of fitness.

Overweight people should understand that motivation is an important factor. Even if experts would provide overweight people with instructions that are easy to follow, it is a proven fact that 35% of overweight Americans would still fail in their venture through fitness.

There are a lot of reasons why one wants to get fit and trim down those unwanted fats. Others want to look good while others have to be fit because of their physical condition. No matter what your age or situation is, it is never too late to exercise and be fit.

50 to 75 years ago, physical activity is mandatory to be able to perform things that one should do in a day. People have to walk on their way to their work or homes. People have to climb stairs to go up a building.

Now, things are different. People can now be transported anywhere through the use of a vehicle. They can go up a building through escalators or elevators. Machines can do a lot of things that men used to do by themselves.

People who are trying to lose weight usually tend to believe that gaining weight could happen if steps to stop it were not taken.

A lot of experts believe that people would tend to sway away from their goals especially when it comes to dieting. After learning to enjoy eating low-fat food, people would go back to their old eating habits. People would go back to being couch potatoes even after exercising for a long period of time.

Despite all the reasons to gain weight, experts say that you can stop it from happening. There are a lot of good reasons to avoid those extra pounds beyond vanity and physical appearance. There is a multitude of reasons to stay motivated and be healthy for the rest of your life.

Here are ways to lose fat and lose it forever:

Create an explicit goal

  • Your goal should be specific and precise. Instead of saying: “I want to lose some weight”, you can say “I want to lose 10 lbs in one month”. Set a detailed explanation of how many pounds you want to lose and how to lose them. Envision how you’ll look like to inspire yourself. Use this inspiration to keep you dedicated

Create a Strategy

  • Dedication alone will not work. Exercise and diet should go hand in hand with dedication. Devise a plan that would help you to diet and exercise at the same time. You can start by throwing away your big-sized clothes to force yourself to choose between exercising or wearing no clothes at all.

Create little measures that are calculable

  • Practice activities that will fit whatever lifestyle you have. The idea is to put measurable and realistic goals to have efficient exercise and diet.

Create monitoring that will have an important effect

  • Have someone take care of your development and progress. Instead of doing it alone, you’ll have someone else to help motivate and inspire you to reach your goals.

Create a timeline that is vigorous and sensible

  • Take note of all your activities and goals in your calendar. Don’t expect to reach your goal in a snap. Make an attainable schedule of exercise and diet. Mark them down and closely follow them.

How To Cope with Seasonal Changes When Exercising

The Cold outdoors

In extremely cold weather exercising outdoors without proper clothing allows heat to escape from the body and puts too much pressure on the cardiovascular system to work harder to provide blood to the extremities. In the cold, beware of frostbites and hypothermia that occur even in high wind chill conditions.
What to do

  • Cover the exposed areas of your body to prevent frostbites.
  • Keep the head covered to save the heat from getting dissipated.
  • Those prone to asthma should warm up well or avoid exposing themselves to the cold outdoors.

Hot & humid environments

When temperatures are high, profuse sweating leads to loss of body fluids. This reduces the amount of blood returning to the heart, resulting in cardiovascular stress as indicated by very high heart rates. Beware of heat strokes and heat exhaustion during these times.

High humidity (over 60 percent) when added to high air temperatures, impairs the body’s ability to dissipate the internal heat. This can also lead to heat strokes and heat exhaustion.

What To Do

  • Thus it is sensible to work at medium to low intensities in warmer conditions. Wear light, loose clothing allowing air to circulate over the skin’s surface.
  • Replace fluids furiously and fast before they replace you!

Air pollution

Regular exercise should be avoided in areas with high levels of pollution.

What to do

  • Try to work out (if you must) either early in the morning or late evening or on weekends to avoid the effects.
  • Take the option of working out indoors.

High Altitudes

At moderate to high altitudes, the blood cannot deliver as much oxygen to the exercising muscles. It takes weeks to adapt to major changes in altitude so be careful.

What to do

  • Decrease your intensity.
  • Increase warm-up and cool-down periods.
  • Acclimatize yourself to the new conditions.

To wrap up, exercising in hot or cold conditions is a matter of individual choice and personal preference. What’s important is to find what suits you best, stick to that, and make sure that you exercise regularly.

I Need Help to Build Arms!

“My arms will not grow no matter how many reps or how much weight I use, they just will not grow!”. Well, I can tell you this, if you have said those words out loud or even to yourself, you are not alone! For some reason, men are after huge 22’ biceps and could care less about their arms dwarfing their chest, shoulders, or other trailing muscle groups.

I understand having big arms is what you’re after because you want to wear those cut-off t-shirts to the beach and show off your guns for the ladies(HA believe me there are plenty of you out there!). But I can guarantee you that if you do not start focusing on your BODY as a whole rather than just your arms, you could be missing out on the chance to gain even more mass in your arms.

If you go to the gym to solely work out your arms well I commend you because, to be honest, you are doing more than a lot of people in this world. However, if you want big arms you have to work out your chest, your shoulders, your back, etc.

If you think about it, when you are bench pressing you are working out more than just your chest, you are also working out your triceps. A lot of people fail to realize that bigger triceps = bigger-looking arms. If you are working out your back and doing pull-ups, guess what you are also using your biceps.

The point I am trying to make is that if you focus on more than just your arms, you will not only get a proportioned upper and lower body but at the same time you will be working your arms in the process.

If you’re dead set in your ways, that’s cool. You can find me on the beach with NO shirt while you’re catching some rays with your sleeve-less t-shirt showing your massive arms!

Cutting Calories and Still Can’t Lose Weight

When it comes to losing weight, it can be one of those things you want to just put in the back of your head and forget about. It can cause tremendous stress and even cause us to eat more, thus gaining more weight and making life even more miserable.

Yeah, we all hope for that miracle drug that will shred you of all the fat and allow us to eat as unhealthy as we’d like. But let’s face it; I do not think we will EVER find a pill like that.

A lot of people look at the word diet and automatically associate other things with it, such as starvation and/or poor-tasting foods. But the fact is, your diet is what YOU make it.

If you are starving and all the food you are eating tastes like cardboard, then you are not DIETING correctly. Obviously, you cannot expect to eat a nice juicy bacon cheeseburger and a large fry, but there are plenty of healthy foods out there that taste good as well.

Cutting calories is all part of a diet, but cutting too many can cause injury or sickness and even slow down the weight loss process. The goal in dieting is to eat enough healthy calories to fuel your body to do normal everyday activities (and strenuous activities such as weight training, biking, etc), but not eat above and beyond what you need.

There are many diets to choose from, such as low carbohydrate, low fat, liquid diets, Atkins diet, etc. The only way to find out exactly what works best for YOU is trial and error. If a low-carb diet works for you it may not work for someone else and vice versa. So to bash one diet plan because it didn’t work for you is kind of foolish.

The problem is most people do not realize that it is easier to put on weight than to take it off. Losing weight takes time, and being impatient can be a major setback for some. Dieting is all about drive and willpower, if you have neither, ANY diet you may choose will probably end up being a daunting task.

Let’s face the facts; dieting is not only for overweight people. Dieting is a lifestyle and everyone should be on some type of diet to monitor the way they eat in order to live a happy healthy life for many many years to come.


  • The Best Exercise Routine For Women & Men Should Start With Getting Lean and Toned https://fitnessblackandwhite.com/the-best-workout-routine-for-women-and-men/
  • Motivation for Exercise https://www.verywellfit.com/fitness-motivation-4157145
  • The 7 Best At-Home Exercise Routines: The Ultimate Guide for Training Without a Gym https://www.nerdfitness.com/blog/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym/
  • Cutting calories won’t solve your weight issues – do this instead https://www.dietdoctor.com/cutting-calories-wont-solve-weight-issues-instead


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