How to get lean muscle mass from bulky muscle?

posted on 04 Sep 2015 18:10 by knottyleaf7455
How to get lean muscle mass from bulky muscle?

Okay, im 6'2 and a half and 230 pounds! For the past year, Ive been lifting weights, INTENSE HEAVVY weights workouts and I shakeology 30 day supply vegan chocolate cookies gained bulkyness and muscle mass but I now really want to have lean muscle (tone that is). So Im doing heavy cardio to,,20420506,00.html lose fat to show muscle because I know how my body is ( I was 195 last summer!!!). But I need to know how to lose excess fat to show defined muscle and will I lose my strength? Dont care about mass because Im bulked up! F.Y.I im just doing ab and lower body workouts now only and leaving weightlifting alone for awhile. I was on Whey protein and im still going to take it

Mothers everywhere mostly agree that any negative side effect associated with pregnancy and childbirth is often forgotten after meeting their newborn for the first time. However, while new moms may mentally be able to forget or block out some of those pains and symptoms, some of the physical affects may last long after childbirth.

For Erin DeLucia-Benson, a 34-year-old mother-of-two, changes to her abdomen seemed irreversible despite added physical activity after the birth of her youngest child.

"My belly was sticking out more than it ever had before," Delucia-Benson told "And I also noticed a separation in my abdominal wall when I would try to do a little crunch or a sit up-- I would see a gulley down the middle of my belly."

According to Dr. Manny Alvarez, chairman of obstetrics and gynecology at Hackensack University Medical Center in New Jersey and senior managing editor at, changes in a woman's core and pelvic floor are common after pregnancy. Some mothers may even be left with a condition called diastatis recti.

"What happens is the rectis muscles that are right in front of the belly separate, and they end up with this separation afterward, almost like a hernia-type effect," Alvarez said.

Three years after the birth of her second child, Delucia-Benson, also a Pilates instructor, remained unhappy with her body. She had even tried a program that used a binder around her belly but saw no results.

It wasn't until she came across Mutu System, a 12-week course focused on engaging the core and pelvic floor that she saw results.

"More planks, more crunches, more boot camp, that's not what you need," Wendy Powell, founder of Mutu System, told Powell said the biggest misconception about getting do you agree back into shape after a pregnancy is see here you have to do more difficult ab exercises, but that isn't the case. "You need to do different ab exercises," she said.

Mutu System consists of updated blog post 20 videos to help new moms get back in shape, providing coaching and nutritional advice along the way. Powell's goal, she said, is to help moms reconnect with their bodies.

"Tummy doesn't look or feel like you want it to, pelvic floor doesn't work like you want it to, so there's kind of an emotional shutdown with regard to that whole part of our body," she said. "You can't strengthen muscles or a group of muscles if they're not connected-- if mind and muscle are not talking anymore," she said.

DeLucia-Benson said she started seeing results about halfway through the program, and continues to use the exercises today.

"It just brought me to a place where I could feel confident and strong, and gave me what I needed to move forward and get better," she said.

Before beginning any exercise program, new moms should consult their physician to be sure they are cleared for physical activity.

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How to Lose Weight Naturally at Home

posted on 03 Jul 2015 06:52 by knottyleaf7455
Weight gain can occur because of a number of reasons, the most important ones being, leading a sedentary lifestyle and eating high calorie, fatty foods. If you want to lose weight, you have to change these things, i.e. you have to take a healthy, balanced diet and increase your physical activities. The best part is, this you can do, right at your home! And you don't need any crash diets for losing weight! The following article will guide you on the ways to reduce weight naturally at home..

Losing Weight Naturally at Home

Make up Your Mind

This is very important. If you make half-hearted efforts to lose weight, you are never really going to succeed. So develop a strong determination, that this is what you want and you will do anything it takes to achieve your goal.

Give up on High Calorie Foods

There are certain foods which are very high in calories and devoid of any vitamins or nutrients. Fast foods such as pizzas, burgers, high sugar foods like cakes, pastries and cookies, aerated drinks, alcoholic drinks, processed foods, all fall under this category. These foods should be avoided, if you are serious about your weight loss goals.

Count Your Calorie Intake

The fat that gets deposited in our body is nothing but the excess calorie that we take in everyday. Suppose we take 2000 calories in a day and burn only 1500 calories, the excess calories get deposited in our body for contingencies. Keep a check on your calorie intake and burn more calories than you consume.

Include Fiber-rich Foods in the Diet

Include lots of fiber rich foods in your diet. Fiber foods keep read this post here the body full for a very long time. This means that if you eat them in a meal, you will tend to eat less in your next meal. Moreover, fiber foods aid in removal of wastes from the body, which otherwise accumulate as fats. Thus, one of the best ways to lose weight is to eat high fiber foods such as beans, strawberries, oranges, prunes, peas, spinach, cabbage, carrots, apples, bananas, broccoli and sweet corn, amongst others.

Drink Lots of Water

Drink a gallon of water everyday. Water aids in digestion, removes wastes from the body, is known to suppress hunger pangs and keeps all the important organs of the body, including the liver, well-functional. Drink warm water, instead of water at room temperature, throughout the day. This is known to keep accumulation of wastes and fats in the body, in check.

Take a Balanced Diet

Starving or crash diets are not going to take you anywhere as far as your weight loss goals are concerned. What's more important is that you take a balanced diet. A diet which supplies you with the right amount of vitamins, nutrients, calcium, carbohydrates, iron, proteins, fiber and fats. Yes! All these are essential if you want to lose weight in a healthy manner. Lots of weight loss diets recommend that carbohydrates should be given up. However, this is something that you should never do. The carbohydrate requirements of the body should be met with complex carbohydrates such as those found in brown rice, brown bread, cereals, lentils and beans. The proteins should come from healthy foods such as eggs, fish and lean meats. Red meats should be given up.

Exercise Everyday

One important tip for losing weight naturally is to exercise everyday. Cardiovascular exercises such as aerobics, swimming, jogging and cycling should be done everyday as they help in losing weight from all over the body. These should be combined with exercises aimed at a particular body part, which strengthen and tone up muscles of a specific body area. Weight training, flexibility exercises and resistance training should be a part of your exercise regimen. However, these should be undertaken only under the guidance and supervision of a trained professional. So, if you can afford, hire a trainer who would come and teach you effective weight loss exercises. Otherwise, get some exercise videos from the market and undertake exercises at home, watching them.

Healthy Weight Loss Tips

Take five small meals in a day, instead of three.

Have a heavy breakfast. Cereals, eggs, low-fat milk and fruits should be taken in breakfast.

Have a light dinner, two to three hours before sleeping. This will aid in digestion.

Eat steamed food with least oil and prefer to have broiled or roasted meat over fried one.

Negative calorie foods like tomato and cucumber help a lot as the calories required to burn them are more than the calories that they provide.

Salt intake results in weight gain and should be reduced.

Cabbage hinders the formation of fat from carbs and hence it should be included in the diet.

Two-thirds of your diet should be made of fruits and vegetables. They are full of vitamins and minerals and are very less in calories.

Keep stress at bay. Undertake meditation and breathing exercises at home. Sleep for seven to eight hours every night. This will ensure that you do not resort to emotional eating.

If you follow these tips, very soon, you will see yourself inching towards your weight loss goals. A healthy diet, regular exercise regime and a strong will power - that's the lethal combination required to lose weight.