How To Get Nice Muscle Tone And Build An Attractive Muscular Body

By: Chris Chew

Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

About the Author

Chris Chew is a fitness personal trainer of fashion models, actors and male pageant winners. Male Pageant Winners and Personal Trainer Courses

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Make Men Fall in Love With You Using the 5 Secret Weapons

By: Teecee Go


Finding a nice man and keeping him is something every women wants, but generally women have no, or very little idea about what makes a man fall in love and how to keep him loving you for years. From the early years it is impressed upon women that being a nice girl would ultimately be rewarded by getting a nice husband. This always does not work the way it should.


As a woman grows up, she realizes that it is quite difficult to get a meaningful love and keep him interested enough. But what make a woman attractive in men's eyes? What makes a man to fall in love with a woman?  Here's the 5 men secrets I like to share with you.


(1)  Beauties Will Not Last


Women generally think men are attracted to beauties or a good face or body, men are, but that does not mean that men do not look for other qualities or fail to look beyond the physical features. Most men like beautiful women, it’s the first step, but they also want more. Men want woman who are opinioned, and who expresses them openly, who would keep his interests alive and women who are good fun to be with. Men get bored easily so they need to have interesting company.


(2)  Give Him More Freedom


Another myth is that men don’t want committed relationships they are always looking for relationships with no ‘hang-ups’. As women, men too want to be in a stable relationship, he too wants to feel loved and he also wants someone special so that he can shower his love. Men are very excited about the concept of love as it is. So, it’s just a question of women understanding what makes men fall in love.


(3)  Men Don't Like Fake Women


To answer the question what makes men fall in love, we must first understand that all men are not alike so obviously preferences would differ, but there are enough common qualities to attract any type of a man. Men generally prefer women who are themselves, men don’t like women who fake or one who is not comfortable with who she is.


(4)  Men Like Someone They Can Trust


Women in trying to please a man generally try to fit in. If a woman is attracted to a man she tries to woo him by being what his idea of a perfect female is. In most cases it does not work since a man comes to know that she is not really the girl he is looking for. And for compromising on her way of life, the man finds the women unappealing, he loses interest because he thinks there is nothing real, he also loses trust in the women for trying to be someone whom she is not. Men love a female who is comfortable in her skin and not afraid to express it. Men respect the women for her true nature and her forthrightness. Men like women who follow their own interests and leave him time to follow his own.


(5)  Men Like Genuine/Confident Women


A self assured women is what makes men fall in love, she should be herself, take her own decisions, be assured about her likes and dislikes, should have her own style and grace, and should do things that pleases her. Men would gladly go along with a woman like that.


In the end if you are still worried about what makes a man fall in love, just know that it’s a genuine and confident person who is at ease with herself. This would surely land you the man of your dreams.  Men don’t look for perfect bodies, but look for assured partners.


About the Author


You can have the power within you to make a man fall in love with you Don't just leave it to fate or wait for him to approach you. Get the best surefire strategies that no one is telling you about. You will feel more confident when you visit How to Make a Man Fall In Love





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what do men want?

what exactly do man want in women.
they expect their girlfriend to be perfect but are they themself are NOT that perfect to begin with.

maybe most of them are being brain washed by the mass media of a perfect women that they think it just right for them.haha what the hell.they are just dreaming.

not realistic enough.
it like a cartoon isn it .what they say is not what they mean.just trying to be nice.