Free Muscle Building & Health

It is probably pretty common for a woman to store excess fat in the stomach area. This just seems to be a very common area for most women and this can cause a woman to look heavier than they really are. Although it isn't possible to burn the fat on in just one particular area of the body, you can lose weight overall to reduce the stored fat on the stomach and to help increase the muscles in this area as well.

First you should go ahead and calculate your BMR or basal Metabolic Rate. This is the amount of calories that your body actually needs on a daily basis to be able to work properly at it's state of rest. So if you exercise while providing your body with it's BMR requirements you are going to help burn off more calories than you eat daily. This is the formula for your BMR.

655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR

You should count your calories and then eat within the numbers to lose the weight and get to where your muscles will begin to show.

You should also make sure that you take a daily multivitamin and one that is going to help your body be able to support more muscle mass and fat loss. Your multivitamin needs to regulate your body by giving it the nutrients you might not be giving it with your diet.

You also will need to start some abdominal routine that should be performed about three to five times a week. This should probably have three to five different exercises that you can do. You should probably try to do three to four sets of ten to twelve reps of each of your exercises. Some good examples of exercises would be:

• Crunches
• Twisting crunches
• Bicycle kicks
• Plank pose
• Reverse crunches

You should also do some cardio training as well and it should be 30 to 60 minutes three to five times a week as well. This is going to help your body burn off some fat as well as tighten your muscles in your abdomen. Some types of cardio training are listed below:

• Jogging
• Cycling
• Swimming
• Rollerblading
• Skipping rope
• Jumping jacks
• Hiking

You could also consider using different types of gym equipment as well like treadmill for instance if you would rather do your cardio exercise indoors. You should also consider experimenting with different types of exercises to which ones that you enjoy better.

No matter what kind of program that you put yourself on it's always a very good idea that you discuss it with your doctor before you start a new diet or any kind of exercise program. This is especially true if you happen to be on medications.

If you are looking to add muscle to your body it's going to take the right amount of weight gain and the right amount of hard work to get it accomplished. It doesn't mean that you have to go to a gym as long as you provide your body with the right kind of resistance that it requires to add muscle. However, you need to understand there simply is no short cuts you can take to add muscle. There is no special diet, no special pill or fancy formula that's going to work. The only way to do it is to lift weights on a regular basis.

If you lift dumb bells you will cause a dramatic effect on your muscles and their mass, so this can be a very good thing to add to your weight lifting program. No matter what kind of a body you have or how little muscle that you have at the time you start if you have a good dumb bell training program in place you are going to increase the size of your muscles.

The first thing you need to do is to make a baseline where you want to start from. Make sure to pick an amount of weight that you can lift eight to ten times. These are the dumb bells exercises that you should include in this:

• Bicep curls
• Shoulder presses
• Chest presses
• Triceps extensions.

The weight for each of these will need to vary and each one of these exercises will need their own weight baselines. So make sure that you figure this out before you go and start the program.

Once you have your baselines for all of your exercises you should lift the baselines twice a week for about two weeks. You should do each set of exercises by doing three sets of eight to 10 reps for each exercise.

After the two weeks you should gradually increase the weight for each exercise. Do the exact same thing with the new weight for another two weeks. As you increase the amount of weights, your strength is going to begin to increase as well, which means that you'll be able to lift heavier amounts each time. In order to continue to stimulate your muscles to grow, you will need to continue to increase the weight as much as your body can handle. Always doing the three sets of eight to ten reps each time for each exercise.

As you continue this type of procedure you will begin to notice a difference in your muscles and once you get to where you want to be, you can then continue to do the exercises at the highest weight you reached in order to maintain your current muscle state.