Quick weight gain tip

If you are looking to add size here is a quick tip to help you on your way. Eat your food quickly. Your body takes around 20 minutes to say it is full. This means that the quicker you eat food the more food you consume. Make sure it is not junk food though, make sure it is good clean food.

Also eat more meals a day. You want to be eating roughly every 2-3 hours, yes that can be tough when you work. Have a protein shake. You want to be getting in around 6 meals a day, they don't have to be cooked meals for each but you want to be getting around 400-500 calories in each of them meals.

Following these two tips you should see an increase in size quite quickly.

Weight loss tip

I can't give you an instant cure for losing weight, I mean if their was so many businesses would of shut down by now. But instead I can give you a guide that you can follow to promote weight loss. If you follow these steps on a day by day basis I can guarantee results.

• Drink water and cut fizzy drinks - Water is by far one of the most important things in promoting weight loss and by far a lot of the population do not consume enough water. A lot of the time when you are or may think you are hungry, you're in fact not hungry but thirsty, but people seem to think food fills the hole. Get 8-12 cups a day people. Cut the fizzy drinks and try to minimize drinking squash as these are all filled with sugar and seem to leave you with that sticky mouth, this makes you drink more of these sugar products so you are getting a lot of calories in there.
• Enjoy the gym - You got to love going to the gym or committing yourself to some sort of exercise if you want to lose weight. You can't just change your diet to see major results, yes you may lose some weight but you can't just eat all this food, live the healthy lifestyle without being active. Get to the gym, workout at home or go for a run, burn the calories see some results, even if it is for half hour a day. You keep that up and within a couple months you will see amazing results.
• Set targets - A lot of people say they want to look like this, lose this much weight but they have no clue on how to get there. Set yourself weekly,monthly and yearly goals. Without goals, how do you know how you are going to reach these goals. Also setting goals/targets you are giving yourself the discipline you need in order to be successful.
• Remove the junk food - Eliminating junk food from your diet is key. Replacing a bar of chocolate for a greek yoghurt as such for a snack is not only a healthy option, but you are cutting out so many calories and sugars. Yes eating healthy is not the cheap option but it is by far the better option. People eat junk food as a comfort thing, but if you get into the habit of snacking on healthy foods, you will enjoy looking at the person in the mirror and seeing them numbers on the scales.

These things are guidelines but they are results proven guidelines. You can enhance them yourselves or comment ask me any questions on weight loss and I will make sure I answer them for you.

Thanks.

Boulder Shoulders

Shoulders. Shoulders. Shoulders, one of the key muscles to be worked for that V shaped body. In this topic I am going to talk about some exercises that are really going to help build your shoulders up to look like bowling balls.

So what's the key. Well for a start you've actually got to work them. A lot of people neglect shoulders, I know I was one of them, or they don't push themselves on the intensity scale, I know I was one of them. But I have been training properly for a year now and I have learnt a great deal on the way.

So what exercises shall I do? Well in all honesty you don't have to do many exercises to get big shoulders, just perform five to six sets on each exercise making sure you make it's intense.

• Exercise one is a standard dumbbell shoulder press. Now with this exercise I do as a pyramid set. Now for those who don't know what that is, you do a number of sets starting from the lightest weight going up to the heaviest, say 16kg up until 24kg, and then you go back down starting from the heaviest to the lightest. I do six sets going up in weight and six sets going down weight so it is pretty intense stuff.
• The next main focus should be hitting your side deltoid. Now the most effective exercise is dumbbell lateral raises. With this you should perform with a moderate weight that you can get maximum of 10 reps out of and perform six sets of this exercise.
• Shrugs is the third exercise, yes I know that this works the trapezius muscles located on your back but where it sits on top of your shoulders everybody includes shrugs on their shoulder day. Now for this exercise I perform again six sets but on a heavy weight that I can get maximum 12 reps out of and on them last couple reps, make sure you squeeze them traps towards your ears and really focus on that contraction.
• Front raise is the final exercise. Now for this again you want a moderate weight that you can hit ten reps with and that you are controlling the weight rather then swinging. I perform five sets of ten reps and is a great way to really burn them deltoids at the end of your session.

Now I have made it a short session for the beginners but you can add in more exercises if you want, but give this session a go and let me know how you get on with it. Now remember you want to make it as intense as possible, so if you haven't broken a sweat by the end, it wasn't that intense.