Your calves are made up of two muscles--the gastrocnemius and the soleus. Your gastrocnemius originates at the lower end of your femur or thigh bone, and is the horseshoe-shaped muscle you see when you are on your tip-toes. The soleus muscle lies...
Your biceps and triceps make up the mass of your arms, so you need to increase the size of these muscles to add 1 inch to your arms. Eat 300 to 500 calories more than your normal caloric intake to build muscle mass, according to the National...
A muscle’s capacity to get stronger and grow bigger is highly dependent on what you eat and what you do in the weight room. In fact, you can implement a strength and mass-building program, but if you do not eat an appropriate amount of...
Underarm fat is unsightly, especially as it folds over your bra or tank top. Lifting weights tones the latissimus dorsi, pectorals and supraspinatus muscles which border and make up the area under your arm. Additionally, you should incorporate an...
Resistance or weight training is the most effective way to add muscle to your body. In efforts to lose weight, many overweight people focus exclusively on cardiovascular or aerobic exercise to get the weight off. Although cardiovascular activity...
Completing pull-ups takes a significant amount of upper body strength, but you can certainly do them by training properly and lifting mostly heavy weights. You need strong back, biceps, triceps and pectoral muscles because they are all engaged...
Exercising on an elliptical is an excellent way to enhance your cardiovascular fitness with little impact on your joints. In addition, high-intensity intervals on an elliptical have the added benefit of incinerating stored fat effectively because...
Big legs require big-time training incorporating primarily big-barbell exercises. Barbells enable you to lift moderate to heavy weights, stimulating more muscle cells than workouts with lighter weights. For instance, the barbell back squat...
A bodybuilder's physique typically features broad shoulders narrowing to slim hips and muscular legs. Achieving this build requires more than dedication. Many people lift weights for years and notice very few changes to their physique. If your...
If you have been told that your cholesterol level is too high, then you will need to take steps to help lower your levels. Too much cholesterol in the bloodstream can clog your arteries and increase your risk for heart disease, heart attack and...
A treadmill can help you burn calories whether you walk, jog or run. Burning calories helps you lose weight because when you consistently burn more calories than you eat, you lose weight. Combine a regular treadmill routine with a reduced-calorie...
Resistance bands are particularly effective for strength training exercises. Weight training is an important component of a comprehensive exercise program. The American College of Sports Medicine recommends that healthy adults under age 65 do...
The motivation to exercise does not always come easy, but there are things you can implement into your life to make it more straightforward. Be aware and prepared for barriers that will inevitably arise. Having a plan B and even a plan C will help...
Exercise is meant to be a healthy activity. However, not warming up, using improper technique, neglecting nutrition and/or doing too much too fast can quickly turn a well-intended exercise plan into an inevitable injury. Moreover, if you want to...
Cluster sets are a training technique used in power lifting, bodybuilding and strength-training in which the athlete completes a number of low repetition sets in a short period of time. You can use an ongoing regimen of various cluster sets, or...
The P90X program is a complete home fitness strategy that can help you develop your strength, muscular endurance and cardiovascular conditioning. You may wonder if you can benefit from performing a separate workout. The answer will depend on...
Lifting weights causes the small muscle fibers involved to break down during each workout. The muscle tissue breaks down more or less depending upon your workout intensity and duration. The process of muscles breaking down occurs very early on in...
You burn approximately 100 calories for every mile that you run, according to Vanderbilt University, making it an effective tool for losing weight. Other benefits of running include lower blood pressure, a stronger heart, improved lung function...
Exercise of any type changes your breathing pattern as your body works harder to supply oxygen to muscle tissue and the vital organs. When your breathing becomes erratic and labored, you may experience some uncomfortable and dangerous symptoms...
One of the most beneficial ways to exercise is by monitoring your heart rate. By first figuring your maximum heart rate, or MHR, and then exercising in your target heart rate zone, or THR, you will be able to progressively and safely achieve the...
Complications from participating in a regular physical fitness program arise because of insufficient warm-ups, poor technique, fatigue and abrupt changes in your activity levels. The American College of Sports Medicine, or ACSM, defines physical...
In order to lose weight, you must create a negative calorie balance, meaning you burn more calories than you consume. Physical activity, like jogging, helps you burn more calories during the day, thus aiding in weight loss. An occasional jog will...
Muscle soreness is common after vigorous, prolonged or unaccustomed amounts of exercise. Exercise breaks down the fibers in muscle which then are repaired to become stronger during the recovery phase post-workout. Adequate rest and optimal...
The best beach body workouts burn the fat and tone your muscles quickly in just a few weeks. Even beginner workouts can become progressively challenging, but safe. Getting your body in shape as the bathing suit season approaches means you must...
When trying to lose weight and keep it off, a combination of reducing calorie intake and exercising to burn calories produces the best results. Aerobic exercises such as swimming, biking, dancing and walking are usually recommended to help with...
Lifting weights damages your muscle fibers while depleting them of glycogen and protein. Consequently, your muscles need time for rest and recovery after your workouts. How long they need depends on factors such as the intensity of your training,...
A healthy lifestyle should include a regular exercise program along with a well-balanced diet. Exercise has several benefits including preventing weight gain, assisting in weight loss and weight maintenance, decreasing high blood pressure and...
High-protein diet foods are often used in low-carbohydrate and high-protein diets. Protein is an important macro-nutrient that is essential to life. Made up of chains of amino acids, proteins are the building blocks of our bodies tissues,...
Beginning female bodybuilders should train to reduce body-fat percentage to less than 30 percent first. Diets too low in calories and carbohydrates are not conducive to building muscle; you need plenty of calories, protein and a sufficient amount...
