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The Bench Press

Everybody wants more muscle that is well-developed and lean.  And of course we all want to burn as much excess body-fat as possible.  Is there any body building exercise that can easily achieve these two objectives?  The answer is a resounding – yes!  In this second and last of two installments, I will show you the other best muscle-building, fat-burning exercise ever discovered. This exercise is – the bench press.

The 3 Benefits of the Bench Press

Benefit Number 1 – Develops Chest and Triceps Muscles – The bench press is singularly the best exercise hands-down for building the pectoral (chest) muscles and the triceps (the muscles opposite the biceps on the back of the upper arms).

Benefit Number 2 – Unleashes Elevated Testosterone Levels – The bench press activates the production of this important hormone. Once your testosterone level rises as a result of doing this exercise, all of your other muscle groups will respond and benefit as well by growing even more on that day when you exercise any other muscle group.

Benefit Number 3 – With Bigger Muscles, You Burn More Fat – As your muscles grow, so does the efficiency of your fat-burning metabolism.  As your muscles develop, you turn your body into a fat-burning furnace.  You will be able to burn fat for hours even while at rest after you have finished your weight training exercises.

Multiple-Joint-Exercise

The bench press works so well as a muscle developer and fat-burner because it is one of the few multiple-joint- exercises.   A multiple-joint-exercise is a kind of exercise that produces more testosterone and accelerates more fat-burning by the fact that various major joints have to move together in sync.  With the barbell bench press, the multiple joints are the shoulder and the elbow joints.

4 Tips for Doing The Bench Press Correctly

Tip Number 1 – Bring The Bar All The Way Down To The Chest – When you lower the bar, make sure that it lightly grazes your chest just above the nipple area.

Tip Number 2 – Keep The Abdominal Muscles Tight – By slightly tensing the ab muscles, you help to stabilize the control of the upward and downward movement of the bar.

Tip Number 3 – Don’t Arch The Back – If you are arching the back, you are incorrectly shifting the stress to the lower back muscles.  Keep the back close to the surface of the bench.

Please leave your comment.

Yours in  health,

Charles Prosper

“The 12-Week Fitness Guru”

The Barbell Squat

When you think of fat-burning and losing weight, what do you think of?  Most people think of jogging and doing lots of cardio.  When you think of gaining muscle mass and strength, what do you think of?  Well, the answer to both of these questions lies in one of two of the most important body building exercises ever discovered.  In this first installment of a two part series, I will give you absolutely, positively two of the best muscle-building and fat-burning exercises ever!  The first one is the barbell leg squat.  There is no other exercise (except the one that you will learn in part two of this installment) that will jack up your metabolism and trigger your overall muscular growth better.

The 3 Benefits of the Barbell Squat

Benefit Number 1 – Develops Strong Leg Muscles – Without question, this exercise is the best for building strength and muscle in the thighs, hips and the core. (Your body’s core is the area around your trunk and pelvis;  it is where your center of gravity is located.)

Benefit Number 2 – Triggers Testosterone – The barbell squat triggers and raises the testosterone level, sometimes by as much as 300% right after a vigorous session of full squats.  So, what does this mean?  In case you didn’t already now, testosterone is the hormone responsible for overall muscular growth and muscle mass – even for those areas that are not the legs or thighs.  This means that after you do leg squats, you have healthy levels of testosterone in your body to develop any other muscle that you exercise that day.  (This is great news for the ladies as well because it is firm, well-developed muscle that gives you your curvy feminine shape.)

Benefit Number 3 – Bigger Muscles Mean A Faster Fat-Burning Metabolism – As alluded to in benefit number 2, squats will help you to develop bigger muscles.  The cumulative benefit of bigger muscle is that your fat-burning metabolism becomes more efficient for melting excess adipose from your body – even while you are at rest, even while just sitting on the sofa watching television hours after you have finished weight training.

Multiple-Joint-Exercise

The reason why the barbell squat is so effective is because it is a multiple-joint- exercise.   A multiple-joint-exercise is that type of exercise that triggers more testosterone and burns more fat by the nature of the fact that several major joints have to move simultaneously into action.  In the case of the barbell squat, the multiple joints are the knees and hips.

4 Tips for Doing The Barbell Squat Correctly

Tip Number 1 – Keep The Head Up – Never bend over at the waist as this will injure your lower back.  Keep your head and chin up – high and proud.

Tip Number 2 – Keep The Hips and Shoulders Back – Think “erect” as you squat down until you butt is parallel to the ground. Rise up again to standing position in on smooth movement with the barbell resting on your shoulders and upper back, just below the neck.  (It is also a good idea to wrap a towel around the bar where it sits on your neck for greater comfort.)

Tip Number 3 – Keep Your Weight On The Heels – Don’t squat “tip-toed” but rather flat-footed.  (A one-inch wooden block under the heels is optional but not necessary.)

Tip Number 4 – Keep The Knees In Line With The Feet – What this means is that you don’t want open your knees outward in a spread-eagle “V” shape position when you squat.   You knees should be kept straight over your feet as if you were to draw an imaginary drop line from your knees to your feet as you go and down with the barbell.

Be on the look-out for the Part 2 of this two-part series where I show you the other super multiple-joint-exercise that is definitely a must to be included in your body building routine as well.

Please leave your comment.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

Click on the play button to view video of dumbbell lunge now.

Everyone loves beautiful, strong and shapely thighs. So, how do we get there? There are many paths to the aesthetic beauty of great leg muscles via exercise. In this article, I will give you one of the greatest thigh exercises ever devise, that is, the forward dumbbell lunges. Do this one regularly and you will see amazing results lightning fast.

The 7 Key Tips to Mastering Forward Dumbbell Lunges

Tip #1 – Stand Up and Hold One Dumbbell In Each Hand.

Tip #2 – Turn and Keep Your Palms Facing Inward.

Tip #3 – Raise and Keep Your Head Up.

Tip #4 – Keep Your Back Straight.

Tip #5 – Place and Keep Your Feet About a Foot Apart.

Tip #6 – Inhale and Step Forward With Your Right Foot in One Smooth Movement.

Tip#7 – Lower Your Right Thigh Until It Is Parallel to the Floor; Do Desired Number of Reps, Then Switch Legs.

Final Precaution:

Do Not Bend Your Left Knee Behind You (When Starting with the Right Foot) Until It Is A Few Inches from the Floor – Follow this same logic when you step forward with your left leg, that is, do not bend your right knee behind yo until it is a few inches from the floor. If done properly, you should feel the stretch in the buttocks and the hamstrings (the muscles behind the thighs).

How Many Sets and Reps To Do

In bodybuilding, “reps” is the abbreviation for repetitions of the movement of an exercise. A “set” is the complete group of reps. So, if you do, let’s say, 12 reps, you may rest a minute. If do another 12 reps, you have done 2 sets of 12 reps. The secret “set-rep” combination for maximum muscle growth is to do a total of 4 sets, that is, you do 12 reps for the 1st set, then you do 10 reps for the 2nd set. You do 8 reps for the 3rd set. And finally you do 6 reps for the 4th.

The Final Secret of Doing – The Forward Dumbbell Lunges

Always start out with a light weight for your first set, then increase the weight by just a little more for the next and the next set. You may increase it as little as 1/2 lbs. or as much as 2 lbs. for each succeeding set. Once you get to your heaviest set which should be the 4th set, you probably will barely be able to do 6 reps. If this happens, you have done it correctly. Work you thighs and legs in this manner, using this exercise regularly, and you will see amazing results almost overnight.

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From Charles Prosper – The 12-Week Fitness Guru

The barbell bench press ranks as one of the most important chest (pectoral muscle) exercises ever created. The bench press is an important “muscle mass builder” as well. When I say that the bench press is a muscle mass builder means, that because it is a multiple joint exercises, using the triceps, shoulders and chest muscles, multiple joint exercises trigger more muscle-building testosterone which immediately courses through your body.

You will notice that your other muscles like your back, biceps, shoulders, triceps and forearms will grow faster as well. The bench press is a great exercise, but there is a right and a wrong way to do it. Let me show you the 7 secrets to mastering the bench press.

The 7 Secrets How to Bench Press to Build Your Chest Muscles Super Fast

Secret #1 – Lie On Your Bench and Keep Your Feet Flat on the Floor.

Secret #2 – Grab the Barbell Off of the Rack, Keeping Your Grip at Shoulder-Width.

Secret #3 – Lift the Bar Up So That It Is In Line With Your Shoulders.

Secret #4 – Lower the Barbell Slowly to Your Chest Even With the Nipple-Line.

Secret #5 – Keep Your Elbows Back, Hold You Chest Held High and Slightly Arch Your Back.

Secret #6 – Keep Your Head and Hips On the Bench.

Secret #7 – Exhale and Push the Barbell Up Slowly and Steadily.

Two Precautions:

One – Warm Up With Pectoral Stretching Exercises Before Starting – Stand and interlock your fingers behind your head with your elbows pointed in front of you. Squeeze your shoulder blades together rotating your elbows to the sides. Hold this stretch for 20 seconds. Rest a few seconds, then repeat.

Two – Do Not Handle More Weight Than You Can Comfortably Handle – If you work out alone, resist the temptation to overdo the lifting of too much weight. To do a heavy bench press is an alpha male symbol of physical superiority. Start out with light weight on the first set, and gradually add a little more weight each successive set for a total of 4 sets with the 4th set being the heaviest.

How Many Sets and Reps To Do

A “rep”, or reps, is short for repetitions of a complete movement of an exercise. A “set” is a completed group of reps. If you, for example, do 12 reps, and you rest a minute, and then do another 12 reps, you have done 2 sets of 12 reps. Here is the success formula for working out your pectorals doing bench presses for maximum muscle growth and progress. Do 4 sets, that is, do 12 reps for the 1st set. Then do 10 reps of a 2nd set. Now do 8 reps for the 3rd set. Finally do 6 reps for the 4th and final set.

The Final Secret for Doing The Bench Press Exercise

Start out with a light weight for your first set and increase the weight each set just a little more. It could be an increase of as little as 1/2 lbs. or as much as 2 lbs. on each successive set. You will get to your heaviest set with the 4th set and you may barely be able to do 6 repetitions. Working your chest muscles in this will develop for you huge mountains of muscle for your chest muscles and all over your beautiful body – lightning fast.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

Click on the above link to get your bonuses now. You’ll be glad you did.

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

From Charles Prosper – The 12-Week Fitness Guru

The barbell leg squat is amongst the most basic and important leg (frontal thigh and hip) exercises ever. Moreover, it is also an important muscle mass builder. This means that it is an overall muscle mass builder for all of the other growing muscles because it is a known fact that multiple joint exercises like the barbell leg squats trigger more muscle-building testosterone all throughout the body. You will also see biceps, shoulders, back, chest and forearm muscles growing and sprouting all over the place as well when you do the movements for these muscle groups. But as with all body building exercises, there is right way and a potentially harmful way to do anything. Let me show you the right way.

The 7 Secrets for Doing the Barbell Leg Squat to Build Your Leg Muscles Lightning Fast

Secret #1- Use A Barbell Squat Rack

Secret #2 – Wrap A Small Towel Around The Bar To Protect Your Neck

Secret #3 – Wear Leather Workout Gloves To Grip The Bar Better

Secret #4 – Do Stretching For Your Thighs, Lower Back And Hamstring Muscles To Prevent Muscle Tears

Secret #5 – Rest The Barbell Across Your Upper Back (Not On Your Neck)

Secret #6 – Keep Your Head Up, Back Straight and Feet Shoulder-Width Apart

Secret #7 – Squat Down Slowly Until Your Thighs Are Parallel To The Floor

Two Warnings:

One – Do Not Bounce At The Bottom – Bouncing back up from the bottom position may injure your knees.

Two – Do Not Lean Forward – Leaning forward with the barbell at any stage of this movement will injure your back.

How Many Sets and Reps To Do

Just in case you are new to the body building lingo and parlance, a “rep”, or reps, is short for repetitions of a complete movement of an exercise, and a “set” is a completed group of planned reps. For example, if you do 12 reps, and you rest a minute or as long as it takes to catch your breath, and then do another 12 reps, you have thus done 2 sets of 12 reps. Now, let me give you a success formula for working out your thighs doing squats for maximum growth, strength and progress. Do 4 sets, that is, do 12 reps for the 1st set. Do 10 reps of 2nd set. Do 8 reps for the 3rd set. And finally do 6 reps for the 4th and last set.

The Final Secret for Doing The Barbell Leg Squat Exercise

Start with a light weight on your first set and increase the weight each set a little more. It could be an increase of as little as 1/2 lbs. or as much as 2 lbs. per each successive set, until you get to your heaviest set which is the 4th set where you are barely able to do 6 repetitions. Working out your legs like this will develop for you huge mountains of muscle for your legs, thighs and all over your beautiful body – lightning fast.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

Click on the above link to get your bonuses now. You’ll be glad you did.

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

From Charles Prosper – The 12-Week Fitness Guru

Anybody can show you how to grow muscle-size quickly if happen to be in your twenties, but the challenge to do the same when you are over 40 or 50 becomes more of a chore. In this article, I will show you 7 secrets to build explosively huge muscles lightning fast. Let us read on – and get buffed!

7 Secrets To Build Explosively Huge Muscles Lightning Fast:

Secret #1 – Using Progressive Weight Resistance (Barbells and Dumbbells) As The Preferred Exercise Type - Sure. you can get muscular practicing gymnastics, swimming or mountain-climbing, but nothing beats the targeted precision of exercising every major muscle group as does body building with barbells and dumbbells where you start with weights that you can manage and increase the poundage as soon as you feel stronger.

Secret #2 – Eat Six Small Meal A Day (Every 2 Hours) - Instead of the typical 3 square meals that the average American is used to, you would be best to plan to eat balanced protein-rich meals every two hours. A breakfast could be as simple as 3 egg whites, a cup of oatmeal and a cup of green tea. A mid-meal could be 8 oz. plain yogurt, 1/2 cup of blueberries and a handful of pecans. Lunch could be a 6 oz broiled chicken breast, a spinach salad with 2 tablespoons of flax-seed oil with balsamic vinegar and a small apple, a mid-afternoon snack could be 8 oz. skim milk with a scoop of whey protein and a large baked potato. Meals don’t have to be huge to be nutritious. And by definition, anything that you put into you mouth is a meal.

Secret #3 – Eat 1.5 Grams of Protein Per Pound of Body Weight - Make sure your sources of protein are lean red meats, broiled chicken, shrimp, fish, eggs, yogurt and cottage cheese. For example, if you are 160 lbs, you would need to ingest at least 240 grams of protein per day.

Secret #4 – Eat 2 Grams of Carbohydrates Per Pound of Body Weight - When I speak of carbohydrates here, I am speaking of complex carbohydrates such as: oatmeal, baked potatoes, beans, brown rice, and whole grain breads just to name a few.

Secret #5 – Eat 0.5 Grams of Healthy Fats Per Pound of Body Weight - The key and operative word here is healthy fats. Your body needs some fats to keep it healthy. If you were to eliminate all fat from your diet, your hair would fall out and your skin would dry up like leather. Healthy fats include: flax-seed oil, virgin olive oil, omega fish oils, walnuts, almonds or pecans.

Secret #6 – Use Whey Protein Powder and Skim Milk As One of Your Primary Protein Sources - Maintaining a regular diet that includes 250 grams of protein is tricky unless you supplement a great portion of it with whey protein powder and skim milk as part of your mid-morning and/or mid-afternoon meals. One scoop of whey protein and skim milk can give you 23 grams of high-quality protein. Two scoops and skim milk can give you 46 grams of protein. This puts you far ahead in the protein-ingesting game.

Secret #7 – Take A Glass of Whey Protein Powder and Water Before Bedtime on Your Workout Days - This is a super-tip for muscle growth. Just mix a scoop of whey protein and water, and drink it just before bedtime and your body will be busy building your massive muscles while you sleep and dream.

And now I’d like to invite you to get your Free Instant Access to 3 FREE chapters from my new book “How To Get Fit Fast After Fifty” as well as receive a FREE weekly video magazine fitness eCourse when you visit:

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to take pounds of fat off and keep them off in as little as 12 weeks!

From Charles Prosper – The 12-Week Fitness Guru