Does anyone know of any exercises or anything that will build the amount of fast twitch muscle fibres in my arm and/or fingers, i feel i’ve hit a speed wall on guitar and would desperately like to be faster.
(I’m from the UK hence ‘fibres’ not ‘fibers’)

An obese person is someone who weighs more than his or her ideal body weight. So, if you maintain your ideal body weight, you will never get overweight or obese, right? So how to do it? Well, the answer is so simple that I am sure you will say ‘but I already knew that’! The key to maintaining your ideal weight is to eat a balanced and healthy diet and lead an active lifestyle. This is a common advice given by natural weight loss experts to those who are overweight and even those who are slim (so that they don’t gain weight in future). But few people pay any heed to it! Most people prefer to live by weight loss drugs and supplements instead of following the natural route!

Here is what happens: when a person is slim and fit he doesn’t care a damn about his health and prefers to survive by junk foods and then sit the entire day on the couch watching his favorite televising soap. After leading such a lifestyle for a while, when the person gets overweight, he switches to a ’special diet pill’ and follow some weight loss  tips that promises to work wonders for him; he consumes loads of those diet pills plus some suggested how to lose weight fast exercises with the hope that the extra pounds he has accumulated would melt away fast.

When somehow the person has lost some pounds successfully, he assumes his ‘normal’ lifestyle, that is: eating junk foods and leading a sedentary lifestyle again and discontinue the how to lose weight fast exercises. And then the whole thing repeats itself! Funny, isn’t it? But that is how people live in the modern world!

Keep in mind that gaining weight is easier than losing it. Even if you get lucky and manage to lose weight and acquire the much coveted slim figure, you need to maintain it. And let me tell you, for a person who has survived on junk foods for years, even if he manages to lose weight with the help of a low-calorie diet and perform some how to lose weight fast exercises, it is likely that he will again resume his uninhibited lifestyle as I pointed out above! At least that is what the researchers say!

Now why should you lose weight? The reasons are far more than cosmetic. Far from the taunts that you receive from your friends, obesity is a slow and silent killer. It is the harbinger of many a harmful disease such as diabetes, high blood pressure, heart stroke, etc. Since we humans are not born with a big fat belly, I don’t think it is impossible to maintain a slim figure by following a healthy and natural diet plan.

By eating a diet which is low on calorie, carbohydrates and fat, and high on protein and fiber, you can ensure that you will never gain weight. Of course you would neet to do some physical exercises regularly which would help you to lose weight fast. To give an example of such a balanced diet – baked potatoes (low carbohydrates), fruits and vegetables (high fiber) and lean chicken meat (protein) should be the ideal components of a regular meal!

If you are interested in learning how to gain the most amount of weight and build massive muscle mass in record time, spend some serious time developing this one exercise. Not just the exercise itself, but the way that it is supposed to be performed for maximum effectiveness.

Pay attention closely because if you are a true hardgainer, meaning you’ve tried EVERYTHING to gain weight and build muscle to no avail, then this may very well be the most important article you’ll ever read on the subject of bodybuilding. This one exercise, performed correctly, can and will put on more muscle mass on practically your WHOLE body more then any other exercise in the world. I stand by this claim firmly because I know from personal experience and from hundreds of testimonials.

I have read countless articles and success stories from hundreds of satisfied weight trainers easy and hardgainers alike who have gained pounds and pounds of muscle and body weight fast, very fast. This exercise is no secret, but many people disregard it. The certain way that it is performed however, is surprisingly unknown to many weight trainers, personal trainers and even bodybuilding “experts.” This exercise is so phenomenal that many programs, especially weight gain programs, consist of this exercise and only one or two more exercises, performed two days a week. That’s it. And people have gained anywhere from 20 to 30 pounds of muscle in as little as 6 to 8 weeks. So what’s the exercise? The exercise for gaining is, ironically, probably the most dreaded. Have you guessed it yet? Squats.

But I’m not talking about just any type of squats, I’m talking about what’s called breathing squats. The difference between squats and breathing squats is basically this: when loading up the barbell with weight you would normally use for 10 reps, you instead do 20 reps with it.

“How” you say, “I’m I supposed to do 20 reps with the weight I normally use for 10 reps?” Let’s look at how most people do their squats (for the few who do them): pretty fast paced, only taking a second or two rest in-between reps, and finishing without getting even remotely near failure. With breathing squats however, you do them differently. After each rep, take at least three HUGE breaths, both inhaling and exhaling through your mouth to get as much air as possible, before your next rep. Take in air until your whole chest swells up, then blow it all out forcefully.

Do it in this fashion for about the first 10 reps. You will feel like stopping at 10 because it will be what you’re used to, but don’t. By now, your deep breathing will come naturally, and you may need to take 4 or 5 deep breaths in between each rep. By rep number 15, your legs will start to tremble if they aren’t already. You will only have five reps to go, the biggest challenge yet. You will need to take anywhere from 5 to 10 HUGE and DEEP breaths before each rep. Each rep will become a world of its own. By the time you hit the 20th rep you will be completely wiped out. Your whole chest will be swelled up like a balloon and your legs will feel like noodles. But you’re not done yet…..

“WHAT!? You expect me to do more after this?” Don’t worry, the next part will actually feel really good and be a huge break after your set of breathing squats. Immediately after you finish the squats, grab a light dumbbell between 20 and 40 pounds, lie down on a bench or across one, whichever is more comfortable, and do a set of 20 pullovers with them. As you lower the weight, again, take a deep breath and get a really good stretch in your rib cage. As you bring the weight back up, blow it all out. Do 20 reps of these right after your squats.

The point of the pullovers is to stretch out your rib cage and permit more room in your upper body for growth. This will really expand your rib cage and increase the size and width of your chest and shoulders, giving you a huge and powerful look. This isn’t the typical resistance exercise, so you don’t need to use a heavy dumbbell for this, just get a good stretch.

As you are probably thinking, this won’t particularly be a walk in the park. It will probably be the hardest thing you will ever do in the gym. But the results are equivalent to the hard work. And WELL worth it. And if you are a hardgainer, this is THE cure that will set you free from a skinny and weak frame.

Breathing squats, when performed properly and with an honest effort, will pack on more pounds of muscle in two months then anything in the world, assuming your diet is sound and you get plenty of rest. The good news is you only need to do 1 set of 20, two to three days a week. That’s it. Once you do them a couple times, you will understand that it is more then enough and you will feel like you’ve been run over by a garbage truck. These are meant to fit into a weight gain and bulking up “crash course” type of program so you only have to do these a couple times a year for 6 to 8 weeks at a time.

By the way, when you do them, you only need to do a few other compound exercises for the upper body, such as bench presses or bent-over rows. The breathing squats will stimulate your body for muscle growth and weight gain like nothing else, so limit the other exercises to allow enough rest for your body to grow. Here are a few pointers to make sure you get the most out of your hard work:

-Make sure you go ALL the way down until your legs are parallel to the ground. I see far too many trainees only go half way or three quarters of the way down. This is huge mistake and you will be limiting your growth substantially, so make up your mind right now that you will work hard and won’t cheat yourself.

-Add at least 5 pounds to the bar every workout. If you do the squats twice a week that means an increase in 10 pounds a week; three times a week means 15 pound increase a week. Unlike your upper body, your legs have a tremendous capacity of growth and strength, so adding 5 pounds each workout is very doable. You shouldn’t ever have to use the same weight as last week. Remember, this exercise is more a test of will power then physical ability.

-The most common reason anybody fails at these is usually due to their poundage’s. You have to work your way up into heavy weights in squats or you simply won’t grow. Shoot for AT LEAST 225 pounds for 1 set of 20 if you expect to get any serious results, and if you are increasing the weight each workout then this shouldn’t be too out of reach for anybody.

-One more tip is to remember to take in as deep of breaths as you can between your reps and the pullovers. This is a critical factor that will ensure that your upper body benefits as much as your lower body. The heavy breathing will add size and power like no other exercise so don’t take them lightly.

There you have it. If all else fails, breathing squats will be your savior for gaining weight and building muscle as fast as humanly and naturally possible. Give them an honest effort and get ready to throw out your old wardrobe and replace it with some bigger clothes.

Of all the millions of people trying to lose weight, only a few will actually succeed , and if they lose the weight they gain it back quick. The weight loss product industry makes a lot of money at the expense of desperate people looking for that quick fix, that magic pill, or the revolutionary machine that will melt the pounds away. True weight loss takes proper nutrition, exercise, and rest. There are no short cuts, quick fixes, overnight miracles, or FDA endorsed drugs that will magically eliminate the fat from your body, much less keep it off.

While you read this to-the-point article keep the key points in mind. This is the truth you may not want to hear but need to. These tips are the bitter pill you need to be aware of also known as keeping it real.

• You will not lose 10 pounds in a week. For those who wish to lose weight, patience will be vital. 10 pounds guaranteed weight loss in a week is unlikely, but I will say you can realistically lose 2-5 pounds of body fat a week, and gain 1-2 pounds of lean muscle. You did not gain the weight overnight. Some time will be necessary for a healthy weight loss. True weight loss is fat loss not muscle loss, water or bone loss. Losing 10 pounds or more a week is a loss of bone, muscle, and water, which results in a disrupted metabolism.

• Weight scales are inconclusive, as the scale is only a weighing device, unable to distinguish between muscle, fat, bone, and water weight.

• There is no quick fix to fat loss. Lose 40 pounds in 7 days! Lose weight sleeping! Rapid weight loss! Lose weight with no diet or exercise! These are Commonly used sale promoting slogans.They are misleading and just plain lies. Quick weight loss is water, muscle, and bone. These may be desired results for some quick fix seeking people. The truth of the matter is they result to metabolic downgrade and increased fat storage there after.

• Lotions, potions, and gadgets for fat loss should be tossed out the window. They are worthless. Taking fat off fast requires sound nutrition and exercise.

• Stop eating processed foods labeled “healthy”, or “low-fat”, or “low-carb”, etc. Food labels saying low this and low that are misleading and can cause weight gain Processed, prepackaged “diet foods” contain free radicals that your body can’t metabolize or have high calories, and depending on the state of your metabolism leads to increased weight gain. Chemicals that can not be metabolized hence can’t leave your body become toxins and get lodged in your fat cells, making losing weight even more difficult.

• NO pain no gain. Fast weight loss is facilitated by proper nourishment and exercise. It may not be fun or easy, but it’s a must if you want to shed the fat fast. Examples of good exercises are brisk walking, skating, weight training, biking, hiking, swimming and jogging. Whatever your choice is, just do something. Those individuals on magazine covers or stars in Hollywood did not attain their bodies by sitting down and stuffing their faces. Will Smith had to train really hard for 6 months before he did the movie I Robot.

• You will not look like supermodel or swimsuit model. I am not saying you cannot attain that look. Be realistic in your goals. You might not look like the model marketing the weight loss product once you use the product. Just because a model is holding a bottle of the latest fat burning product does not mean you will look like her after using that product.

• Muscle does not weigh more than fat. In the weight training circuits there is a myth that muscle weighs more than fat. Muscle does not weigh more than fat. Two pounds of fat weighs just as much as two pounds of muscle. Muscle is denser than fat and it takes up less space. Therefore, for accelerated weight loss add muscle mass to your frame because it’s denser and boosts metabolism. Its however easier to gain fat than muscle.

• You can not lose weight in spots desired only e.g. belly or thighs alone. Doing a thousand leg lifts won’t reduce your thighs or doing a thousand crunches will not reduce your waist line. Sorry you cannot lose weight in spots desired only. Doing thousands of crunches will only tone the underlying abdominal muscle beneath your layer of belly fat. To trim down flabby areas you need to eat several small balanced meals a day, and put in some exercise. When your body fat reduces, your trouble spots will begin to shape up. Trust me on this.

• Weight loss is a lifestyle- losing weight properly, which entails reducing body fat and building lean muscle tissue, should not be a one time thing. It should be a life long commitment (Like marriage) and for those who know what I am talking about it requires work day in day out. If you relapse on your bad eating habits you will gain weight and will have to try and take the weight off again There is no fun in that. Adopt a healthy eating and physically active lifestyle, and maintain it for the rest of your life. Doing so will keep you fit, energetic, slow down the aging process, keep you looking young, and possibly prevent early degenerative diseases. Unlike previously believed being healthy and in shape is not genetic, it’s by choice. Make that choice.

Now you have the truth about weight loss, implement facts above with fat loss 4 idiots to improve your health and to get in shape. Once in shape all you have to do is simple maintenance, which becomes something you do daily, such as brushing your teeth.

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Read more on Business Wire via Yahoo! Finance

It seems like today everybody wants to lose weight. True, our country is having a major problem with obesity, but there are still those of us who would do just about anything to gain weight. If you’re anything like I was, you could just about eat a grocery store out of business and not gain an ounce of weight. So if you have tried anything and everything to gain weight to no avail, then keep reading my friend.

There is such a barrage of misleading information out there today that it’s no longer a question of getting information, but instead discerning the right information. So let’s go over some of the key aspects you must follow on how to gain weight when you have a fast metabolism.

The first key is weight training, and before I go any further I want you to forget everything you have ever read on the subject of weight training, bodybuilding, and anything else of the sort. Chances are you have been fed more misleading information then anything good, and since it isn’t really that complex, let’s start from scratch.

OK, there are only a few key exercises that you need to do, no more then two to three days a week. More is better in a lot of things in life, but not in weight training to gain weight, it’s quite the opposite. If you spend too much time in the gym on too many exercises all you are going to do is over-train and you may even lose weight, especially if you have a fast metabolism. The key is to really train HARD on just a few major exercises, and to really concentrate on getting stronger each and every week, even if it’s only by a couple of pounds.

Here is an example of a few exercises you should do two or three days a week:

-Squats: 2 x 15

-Bench Press: 3 x 12

-Bent-Over Barbell Rows: 3 x 15

-Overhead or Military Press: 2 x 12

-Romanian Deadlifts: 1 x 15

These are the mother of all weight gaining exercises, and squats are the granddaddy of them all. Don’t think that squats and Romanian deadlifts will only make your legs big. In fact, if you do them in the way I’m about to reveal to you, they will be responsible for 80% of the weight you will gain on your WHOLE body. Now, here is one key point you can’t forget: don’t make the mistake of believing that because the reps are relatively high, means you are only going to be using light weights. Think just the opposite, you are going to be training with HEAVY weights (relative to your strengths or course) for HIGH reps. Sounds like a paradox I know, but heavy weight for high reps will work for these exercises, and more importantly, they will work wonders for your weight gains.

The second aspect is your diet. The number one rule to gaining weight is this: you will only gain weight when you have consumed more calories then you have burned. So here’s what you should do next: starting tomorrow, eat what you normally eat everyday, but count how many calories you are eating.

Whatever your number is, your goal is to eat around 500 to 1,000 more calories then that each day. Here is a little trick to help you do that: every morning make yourself a huge protein shake, enough to fit in a gallon container, and consume it evenly throughout the day, both with and without your meals. Throw in a bunch of healthy, calorie and protein packed foods until altogether until it equals the 500 to 1,000 extra calories you need. Examples of what you can add are milk, a banana, peanut butter, molasses, powdered milk, and ice cream.

The last aspect you can’t forget is to limit your other activities and rest as much as possible. Any time you’re moving you’re burning extra calories, and you’ll want to burn as little as possible outside of your weight training. That means no cardiovascular exercises or any sports for that matter. Remember, you are trying to learn how to gain weight when you have a fast metabolism and any activity outside your weight training is counter-productive.

Most people are aware of the fact that some people gain weight easier then others. Depending on several factors, such as age, body type, metabolism speed, and daily activity level, you will either have an easier or harder time then others gaining weight.

Assuming you want to learn how to gain weight the healthy way, there is a fairly simple formula you can use to gain a good amount of weight at a reasonable amount of time.

First, there is the most important aspect: diet. I know, surprise surprise, right? Though everybody knows the general theory of how much you eat determines whether you will gain, lose, or maintain weight, most people don’t know anything further from that. You have to know what to eat, how much to eat, and how often to eat. Here is a simple formula below that you can use to find out your daily calorie goal in order to gain weight the healthy way.

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 lbs x 11 = 1,650 calories

Step 2:

Figure out your metabolic factor.

Now, if you are reading this article, I am assuming you want to gain weight and had or expect to have trouble doing this. For this reason, let’s be conservative and and use an average metabolic % assuming you have a fast metabolism.

Now take your metabolic % based on your age below:

Metabolic %

Under 30 years old
Fast Metabolism- 50%

30-40 years old
Fast Metabolism- 45%

Over 40 years old
Fast Metabolism- 40%

Example: 1,650 calories x 50% = 825

So in this example I took the calories needed based on the body weight of 150 pounds, and now we multiply it by the metabolic % and get an additional 825 calories. You need to add these calories because even if you pretty much do nothing all day long, your body is still burning calories by keeping your organs working, walking, getting up, etc.

Step 3:

Put it together.

1,650 + 825 = 2,475 calories

This example suggests that a 150 pound person needs approximately 2,475 calories to maintain his/her weight. Now, assuming want to know how to gain weight the healthy way, you would just add 500 calories. An extra 500 calories is what is needed to gain at least one pound a week.

The second element has to do with whether or not you want to gain muscle weight. You can and will gain weight with just following the formula above, but if you want to learn how to gain weight the healthy way AND build muscle, then your going to have to do some form of resistance training.

The fastest way to build muscle weight is following abbreviated programs that consist mainly of compound movements with free-weights. In laymen terms, you only need to weight train for two to three days a week, for an hour a day tops, doing the most basic exercises with a focus on getting stronger.

Contrary to popular belief, spending too much time in the gym doing too many exercises will either result in over-training, or even weight and muscle loss. But you won’t GAIN weight. Gaining weight is actually pretty simple, you don’t need the knowledge of a certified personal trainer, you just need to follow a simple (don’t confuse simple with easy, you’re still going to have to work hard), short workout program a couple days a week and get in the habit of following the calories formula to gain weight above.

For your weight training program to gain weight, just focus on four to six major compound exercises that cover every major muscle group. Perform two to the three sets of 8 to 15 reps for each exercise, with an emphasis on getting stronger each week. Perform this workout two to three days a week, with maximum intensity.

Here is a sample workout program to gain weight:

Squats: 3 x 12
Bench Press: 3 x 10
Shoulder Press: 2 x 12
T-Bar Rows: 3 x 15
Romanian Deadlifts: 2 x 12

These exercises or ones similar combined will cover every major muscle group in your body. Following these two formulas is the best way to learn how to gain weight the healthy way. You don’t have to take a bunch of unnecessary supplements, though a protein supplement and/or a meal replacement supplement and a quality multi-vitamin won’t hurt. Follow this program for a while and you will progressively gain healthy weight that you can actually keep for as long as you want.

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Discover the real truth about diet and nutrition… and exactly what you must do to gain muscle fast.

Skinny people can gain muscle mass and weight fast with the right combination of exercises and weight gain diet. But in order to attain a muscular physique like those of bodybuilders would require much more effort. It requires great discipline and mental focus. This article will shed some light on the exercise routines you can perform to achieve a well-defined body and gain muscle strength, muscle mass and weight.

Weight gain must not be attained by changes in diet only. Adequate exercises are required to ensure a healthy weight increase. If you are thin and just want to add some pounds to your scrawny build, you can consider working out thrice per week. For each work-out, engage in some moderate physical activities such as jogging, brisk walking or fast walking, or play a game of sport. Be sure to sweat it out for half an hour or more.

People have found it helpful to find an exercise partner, whether to go for regular runs, or work out at the gym. It wouldn’t be so boring and lonely to exercise then. Another benefit is the mutual encouragement that both of you can give to each other. This would spur you on to inculcate the discipline required to maintain an exercise regime. Research shows that if you repeatedly perform an act for 40 days, it would be ingrained in your mind as a habit. It’s little wonder that people would go on cold turkey for 40 days to quit a habit such as smoking or just about any addiction. Exercise is healthy addiction, isn’t it?

We have looked at how you can exercise to gain muscle mass and weight fast. Resistance training at the gym would be even more beneficial to add more muscle mass on your body. However, such training must not be attempted without any basic or prior knowledge of the kinds of exercises and the right techniques to use the gym equipment and free weights. Should you decide to go into basic bodybuilding or weight lifting, you are advised to speak with a qualified fitness instructor or at least read up more about how to work with the gym equipment and weights safely.

Muscles would grow only when stressed to its break-point. In other words, you need to stress your muscles by training them hard to their maximum strength threshold or at least near there. This would force your muscles to gain strength and in the process grow. One golden tip to gain muscle mass and weight fast is to focus on strength gaining. This is vital because muscle growth would follow strength gain. Work on the larger muscle groups, and do exercises such as dead lifts, chin ups, bench press and squats.

However, a word of caution here is not to be hasty. Spread out your training over the week to give your muscles time to recover from the strain. Proper pacing would achieve better results in the long run. Learn more from my blog about how you can achieve weight gain and gain muscle mass fast even if you are skinny and have failed in all kinds of exercise routines and weight gain diets.

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