But there is a catch, increasing intensity is not easy. It’s take effort and determination.

So here is how to increase the intensity of your fat loss workouts:

1. Above and beyond reps: There is a way to complete more repetitions than your body can naturally handle, with a workout partner. No matter what, however, make sure you form stays sound. Never let your body get out of alignment when increasing intensity.

2. Slow reps: Although this shouldn’t be the main focus of your workouts, slowing down the tempo to five seconds up and five seconds down is a great way to increase the amount of time your muscle is under tension. Keep in mind that this technique is very painful!

3. Drop down sets: This technique involves doing one set at a heavy weight, then another set at a moderate weight and finally, one last set with a lighter weight. And you can’t rest between each successive set. This technique is very challenging and you have to make sure you form stays good.

4. Giant sets: With a giant set you do one exercise immediately after another without any rest in-between. This accomplishes a couple things. First, you activate more muscle mass. Second, it automatically decreases rest time. Finally, it increases the amount of calories you burn outside of the gym.

5. Less rest: Decreasing rest periods is a really effective strategy for increasing the amount of calories your body burns after your workouts. And if you burn more calories you are more likely to lose weight at a faster rate.

Intensity really is king when it comes to the fastest rates of weight loss. Although increasing intensity is not easy, it’s effective. Just make sure you take action here now and not later!

Writer Katherine Crawford, a fitness physiologist and recent flabby arms sufferer, instructs women on how to tone up arms with ease. Unearth how to get sexy arms by visiting her blog about how to shake weight right now!

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With so many ideas how do you know what’s right? I’ll give you the scientific facts, and you can decide for yourself.

Basically, different programs target different muscle types as well as different parts of the muscle. Just to keep it simple, let’s say there are two types of muscle fibers, fast and slow twitch. Let’s also say there are three types of rep schemes.

1. Low reps (3-5), very heavy weight (88-93% of 1RM)

2. Medium reps (6-8), moderate weight (84-88% of 1RM)

3. Many Reps (15-25), light weight (60-70% of 1RM)

The low rep, high weight rep scheme is for building strength but not muscle mass. Normally a muscle has to be engaged in 36 seconds of continuous tension to spark the muscle growing mechanism. These reps should be done repeatedly and explosively through the entire range of motion, focusing on maintaining form.

The next program is best for building mass along with strength. The weight should be lifted slightly slower than the first example, lowering the weight in four seconds and lifting in two, which passes the 36 second test. If you are using between 84 and 88 percent of your 1 rep max you will be stimulating muscle growth for fast twitch fibers.

The high reps scheme of 15-25 at 60-70% of 1RM will recruit slow twitch muscle fiber almost exclusively. This type of rep scheme will increase endurance and increase overall aerobic fitness. This rep scheme is also much easier to recover from. One reason this type of rep scheme increases aerobic activity is because your body has produced so much lactic acid that you will fail at the end of a set because of cardiovascular fatigue and not muscular fatigue.

So What’s the best way? They all have their place. Muscles groups are made up of both fast and slow twitch muscle fiber. Just with almost everything dealing with exercise, you need to mix it up. Your fast twitch fibers have the most potential for growth, but the body becomes used to your intensity of trying to develop fast twitch muscle. If you hit a plateau, I would suggest you go for a few weeks of rep scheme three. One other thing, make sure to use strict, correct form in your movements. Always maintain correct form. When you can’t lift another rep with correct form, it’s time to end the set.

It is imperative that you start your weight training program with a well thought out plan. You need to use different rep schemes and exercises to always keep your body guessing and wanting more.

Do you have a workout plan that will really help you gain muscle fast? If you don’t, then act now to download Klint Newton’s free 7 Part Muscle Building Guide and get ready to build some serious muscle.

categories: rep schemes,reps,muscle,weight lifting,weight training,body building,workout,workouts,fitness

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Body building routines are often disturbed by the normal teenager’s energy supply. Teenagers are able to work out for long periods of time without getting fatigued, which allows them to spend more time targeting specific sets of muscles.

The thought is that more is better, however, in weight training nothing is further from the truth. A rounded workout in which all muscle groups are worked equally is better. Once a muscle has reached a certain point there is no need to strain it further, in fact you can actually reverse your progress or worse yet cause injury.

Proper weight training starts slowly and then progresses. Don’t make the mistake of straining yourself by starting with a weight that’s too heavy. You should start with light to moderate weight and then work your way up.

Much too often, large quantities of supplements take priority over basic nutrition. While supplements can be helpful in moderation eating the right quantities of protein and fiber are more important. Getting enough nutrients is imperative for healing the muscles, which have actually been torn during your workout.

Water is an often forgotten aspect of nutrition. Our body gets major nutrition only from water because major organs depends on water and it comprises about 60% of our body. This includes your muscles. When training, your water consumption should significantly increase to well above the standard eight 8-ounce glasses a day recommendation. Your joints and vital organs will thank you, plus you will increase the success of your work out.

Besides water, this is the part of training most people forget, especially teenagers who think they’re invincible. While sleeping, you have a growth hormone, IGF-1 which is released, both of these are needed for the repair and growth of your muscles. That is what sleep was designed for, reparation of the body.

The key to building muscles is a balanced approach, daily hard work outs at the gym is not enough. This can be difficult for a generation accustomed to instant gratification, but it is the only way for consistent success and the prevention of injury.

You can start weight training now; if you’re into sports like football it’s important that you are strong and healthy. Following these simple work out tips will provide you with both a safe and productive exercise session.

Obtain the best selling natural bodybuilding program, the Muscle Gain Truth No-Fail Method and achieve the best results in a few weeks. Visit us if you want to read more Bodybuilding Articles

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Teenagers have energy reserves that are the envy of others, and those reserves may cause problems during a body building workout. Because of teen’s never ending energy supply, they make over work one set of muscles and ignore others.

Contrary to popular viewpoints, less is more when it comes to weight training. A rounded workout in which all muscle groups are worked equally is better. Once a muscle hits the point of exercising no longer effecting it, overexerting them may cause injury or undo the work you have already done.

Proper weight training starts slowly and then progresses. Don’t make the mistake of straining yourself by starting with a weight that’s too heavy. You should start with light to moderate weight and then work your way up.

To many times nutrition is neglected in favor of massive amounts of supplements. While supplements can be helpful in moderation eating the right quantities of protein and fiber are more important. You see when you are training you are actually tearing the muscles and in order to heal properly and “build” they need proper nutrition.

Another often-overlooked aspect of nutrition is water. Your body is comprised of 60% plus, and major organs depend on water to receive nutrients. This includes your muscles. The recommendation of eight 8-ounce glasses of water per day is merely a starting point, when you are training you should increase your water intake considerably. Your joints and vital organs will thank you, plus you will increase the success of your work out.

Besides water, this is the part of training most people forget, especially teenagers who think they’re invincible. While sleeping, you have a growth hormone, IGF-1 which is released, both of these are needed for the repair and growth of your muscles. That is what sleep was designed for, reparation of the body.

The key to building muscles is a balanced approach, daily hard work outs at the gym is not enough. This can be difficult for a generation accustomed to instant gratification, but it is the only way for consistent success and the prevention of injury.

You can start weight training now and if you are into major physical sports like football it is imperative that you have a strong healthy body. Simply follow the tips above and you can have a safe productive work out.

You can find here a lot of free muscle building routines, articles and programs. Find a lot of information about bodybuilding supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat. Visit us to read more Muscle Building Articles

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