Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms, and irritates the sciatic nerve. This causes pain in the buttocks region and may even result in referred pain in the lower back and thigh. Patients often complain of pain deep within the hip and buttocks, and for this reason, piriformis syndrome has also been referred to as “Deep Buttock” syndrome.

What is the Piriformis?

The piriformis is a small muscle located deep within the hip and buttocks region. It connects the sacrum (lower region of the spine) to the top of the femur (thigh bone) and aids in external rotation (turning out) of the hip joint.

Many muscles and tendons make up the hip and buttocks region. The piriformis is the horizontal muscle in the center, running over the top of the sciatic nerve.

What Causes Piriformis Syndrome?

Piriformis syndrome is predominantly caused by a shortening or tightening of the piriformis muscle, and while many things can be attributed to this, they can all be categorized into two main groups: Overload (or training errors); and Biomechanical Inefficiencies.

Overload (or training errors): Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:

- Exercising on hard surfaces, like concrete;

- Exercising on uneven ground;

- Beginning an exercise program after a long lay-off period;

- Increasing exercise intensity or duration too quickly;

- Exercising in worn out or ill fitting shoes; and

- Sitting for long periods of time.

Biomechanical Inefficiencies: The major biomechanical inefficiencies contributing to piriformis syndrome are faulty foot and body mechanics, gait disturbances and poor posture or sitting habits. Other causes can include spinal problems like herniated discs and spinal stenosis. Other biomechanical causes include:

- Poor running or walking mechanics;

- Tight, stiff muscles in the lower back, hips and buttocks;

- Running or walking with your toes pointed out.

Symptoms

Pain (or a dull ache) is the most common and obvious symptom associated with piriformis syndrome. This is most often experienced deep within the hip and buttocks region, but can also be experienced anywhere from the lower back to the lower leg.

Weakness, stiffness and a general restriction of movement are also quite common in sufferers of piriformis syndrome. Even tingling and numbness in the legs can be experienced.

In the second part of this two part series, I’ll discuss treatment methods for piriformis syndrome, as well as go over a few tips for prevention. Often a few moments of carefully thought out warm-ups or stretches will save you a lot of pain in the future.

The more you understand about any subject, the more interesting it becomes. As you read this article you’ll find that the subject of muscle is certainly no exception.

In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains.

Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets in terms of increasing either strength or muscle size. Any small differences that have been recorded indicate that a single set completed to failure encourages strength gains but subsequent sets have a slightly greater impact on muscle size. What is clear is that the law of diminishing returns applies, so you have to question if the marginal improvements in size justify the extra time and effort expended.

How can you put a limit on learning more? The next section may contain that one little bit of wisdom that changes everything.

Like everything else in life, bodybuilding does not remain static and several cutting edge experts have redefined the boundaries of achievement. Increasingly, serious athletes are using methods that extend the set beyond the point of failure. This involves forcing the muscle to perform more work despite having experienced failure in the previous rep. In practice, you perform one last forced repetition with the help of a training partner.

This obviously calls for great commitment and high motivation but the rewards include better mass gains thanks to the greater muscular overload. Such intensive training places additional importance on the need to lift with sound technique and to incorporate sufficient recovery time into your muscle building program.

You can find out more about building muscle by visiting the site listed below.

It never hurts to be well-informed with the latest on muscle. Compare what you’ve learned here to future articles so that you can stay alert to changes in the area of muscle.

In the meantime you can find out more by visiting the web site listed below.

Japan is one of the countries that have the best of both worlds. It’s advanced in terms of technology, and yet, it has been able to retain its greatest heritage – its culture. Indeed, Japan has done an amazing feat as it can manage to stay as one of the world’s leading economic powers while still being able to hold on to the roots of its past. And, as such, it has become one of the most interesting places to visit – a rich blend of history and technology.

1.) Watch the cherry blossoms fall

There’s no symbol of Japan more famous than the beautiful Cherry Blossoms. Indeed, the cherry blossom, with beauty so intense but so fleeting, is something that you have got to see if you ever visit Japan. They bloom during the months of April and May, and by the end of these months, they fall to the ground like a dreamy curtain of pink and white. There’s no other sight quite like it.

2.) Release your inner child

Japan is one of the few countries in the world with its own Disney Land. And, of course, because the Japanese are sticklers for culture, their Disney Land is built with a distinctly Japanese influence. It sets it apart from all other such theme parks in the world.

3.) Indulge the shopaholic in you

Tokoyo is one of the world’s biggest shopping capitals. Ginza is a huge market where you can find anything you need, from the latest gadgets and gizmos to the latest manga release of your favorite anime series. In the morning, you can even see it transformed into the world’s largest fish market. Indeed, Ginza is one place that you’d be sorry to miss.

4.) Sip some tea

Essentially, the Japanese are people who prefer everything to be clean and serene, that’s why they love such peaceful activities as drinking, or rather, sipping tea. While you’re in Japan, you should at least experience authentic Japanese tea. Or better yet, you can participate in the Japanese Tea Ceremony, a festival held both in Kyoto and Tokyo.

5.) Play in the snow

In some parts of the year, particularly in winter, Japan gets coated in a blanket of pristine white snow. During this time of the year, it would do you well to have some fun in Japan’s steep ski slopes. You can even partake in the Snow Festival where ice parties take place for a whole seven days and where you can see beautiful ice sculptures.

6.) Relax in the hot springs

And, if your muscles need to loosen up a bit, why don’t you give yourself a treat by visiting one of the many hot springs. These can be found in most parts of Japan, especially in Okinawa. The relaxing steam is sure to make you feel like you’ve shed a very heavy load.

7.) Become a samurai

Japan is quite famous for its noble Samurai who follow the Bushido code, and the swords or their ‘katana,’ though light and flexible, are sharp and deadly. You can buy your own katana for your collection’s sake, but mind you, a lot of effort and time are put into these swords, so they won’t be cheap. Some sellers are even picky as to who they’re going to sell their swords to – that’s how special these deadly weapons are.

8.) Watch giants clash

A sport like no other, sumo wrestling is one of the most interesting things that you will see in Japan. Sumo Wrestling is Japan’s national sport, and it draws large crowds from all over. You can even place your bets to make watching it more exciting.

9.) Do some sightseeing

There are tons of things to see in Japan. It is, after all, rich in architecture and landscapes. You can take pictures of the famous Imperial Palace if you’re into architecture or the famous Mt. Fuji if you’re into nature.

10.) Bask in the Nightlife

And, of course, what better way to end the day than to experience Tokyo’s nightlife. There’s no other place in the world where ‘glow-in-the-dark’ is a fashion statement. Indeed, a great place to let loose and just be yourself.

The words core training, golf fitness, and improving your golf swing have become common words in golf. It is well known the number of professional golfers utilizing a golf fitness program to improve their golf swing. Addition to this well-known situation a common word has become connected to the phrase golf fitness. This phrase has become a buzzword in the world of golf. Unfortunately many do not understand the phrase and the relevance it can have on the golf swing. The phrase is core training. Core training can be a great benefit to your golf swing as a part of comprehensive golf fitness program.

Unfortunately many amateur golfers are unsure of the exact definition of core training and the relevance it may or may not have on a golf fitness program. The core is a reference to an anatomical area of body. The core is the anatomical area of your body from above the knees to below the chest. It includes all the muscles, nerves, and bones within in this anatomical region of the body. It must also be noted that the core includes all the neuromuscular structures on the front, side, and back of your body. For example, your lower back muscles are a part of the core as are your abdominals.

Core training is an integral part of a comprehensive golf fitness program because this is the anatomical area of the body where the majority of the golf swing occurs. For example, the golf swing requires you to rotate around a fixed spine angle. The majority of muscles allowing rotation to occur around a fixed spine angle are found within the core region. The golf swing requires a full shoulder turn to execute correctly. The muscles allowing the shoulders to rotate are mostly found within the core region of the body. These are just a few examples providing a reference between the biomechanics of the golf swing and the core region of the body.

Understanding the connection between the biomechanics of the golf swing and the core should begin to shine some light on why core training can be beneficial to the golf swing. Overall, the golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. If the body lacks the required levels within these physical components the golf swing will be difficult to execute correctly. Knowing that a large portion of the movements in the golf swing occur within the core region, it becomes obvious developing these physical components become necessary in order to improve your golf swing.

The key component of core training in relation to the golf swing centers upon the principle of cross-specificity training. Cross-specificity training implies the exercises within the core program train the body to the positions, movements, and requirements of the sport. A core training program beneficial to the golf swing must train the body specifically for the anatomical positions, movements, and actions encountered on the golf course.

The goal of cross-specific core program is to develop a transfer of training effect. The majority of fitness programs and many core programs do not address the needs of the golfer relative to improving flexibility, balance, strength, endurance, and power. A cross-specific core program will provide the foundation for a better golf swing. Just because a program is labeled a “core program” does not necessarily mean it will be beneficial to improving the golf swing.

Once the golfer understands the concepts of cross-specific training, transfer of training effect, core, and the biomechanics of the golf swing. You can begin to piece together the components of a golf fitness program. Outside of providing the foundation for the golf swing through providing the golfer with the needed levels of flexibility, balance, strength, endurance, and power to efficiently execute the golf swing. A golf fitness program can also improve a golfer’s swing.

One common area of desired improvement for most any golfer is increased distance. Increased distance in the golf swing is equated to increased clubhead speed. And increased clubhead speed is directly related to the golfer’s power outputs. Increasing power within the golf swing is connected to both swing mechanics and the body. The coiling and uncoiling within the golf swing directly affects the power outputs generated. In addition the body has a direct affect upon power development in the golf swing. Power in relation to the body can be defined as the ability of the body to create the greatest amount of force in a short amount of time.

If the golfer increases the ability of the body to generate more force, what will be the result within the golf swing? The golfer is more powerful, an increase in clubhead speed will occur, and the golf ball will probably travel farther. Interestingly enough improving power outputs by the body in relation to the golf swing, centers upon developing greater power outputs by the core region. Again, the golf swing is a rotational movement centering in the core region of the body. Increasing the force outputs of the muscles in the core can invariably improve the power in your golf swing. This again is only one example of where core training and golf fitness can improve the golf swing. Many additional areas of improvement can occur when the golfer develops the body correctly for the golf swing.

Understand the biomechanics of the golf swing require certain levels of flexibility, balance, strength, endurance, and power to execute correctly. The golfer requires minimal levels of these physical components at the very least to execute the golf swing correctly. The core is an anatomical region of the body where much of the movements within the golf swing occur. A core training program can be beneficial to improving the golf swing if the exercises within the program are cross-specific to the movements, positions, and physical requirements of the golf swing. If the core program is not cross specific to the golf swing, the benefits may less than optimal. Realize a comprehensive golf fitness program includes core training to develop the body around the golf swing. Such a program can improve the golf swing in areas like clubhead speed. And remember just because a program is labeled “core” does not necessarily mean it will improve your golf swing. The exercises within the core program must correlate with the movements of the golf swing.

Sean Cochran

Many weight lifters believe that using extremely heavy weights for their weight lifting workouts will produce quicker results when compared with a lighter weight workout focus, and this theory is correct. Heavy weight and low rep weight training sessions do produce bigger muscles, so it’s no shock that most who achieve muscle building success perform at least a portion of their weight training workouts using a lower rep range.

Yet, the issue for many weight lifters is that their goal of pursuing low rep weight lifting exercise sessions often causes them to sacrifice proper weight lifting form, which can lead to serious injury. If research were conducted on the subject, I would not be surprised to find that the majority of those who experience weight training injuries are using improper exercise form, which causes muscles to function in awkward ways, leading to muscle tears and strains. In fact, muscle mass increase is maximized only if constant weight training can be maintained for an extended period of time, and many individuals find themselves taking unexpected vacations from their weight training workouts due to severe injuries stemming specifically from improper weight training form.

The temptation is significant to abandon strict form in order to enhance weight used for a particular weight lifting exercise, especially when using low reps and heavy weight during a weight training workout, and when a weight lifter does not immediately fix such behavior, he or she will soon alter weight lifting form to the point where the exercise is no longer safe, and severe injury is likely to occur.

What all weight lifters must remember as they pursue maximum muscle mass increase is that the term “heavy” is relative, and correct weight lifting form is far more important than the amount of weight used. Therefore, when you are considering the use of more weight for a bodybuilding exercise, ensure that you are doing so with correct weight lifting form in mind at all times, adding weight in small increments to avoid encouraging incorrect, awkward weight training exercise performance.

If you find yourself gradually modifying exercise form to allow for greater weight in a given exercise, then you should lessen the amount of weight used by at least 10-20 pounds, focusing on the mind/muscle connection during each set, only adding weight (in small increments) when you are confident that form is perfect. It’s simple to become misled into believing that because you have not added weight for a few exercise sessions that your muscle building efforts will suffer, when it’s actually very common to stay with an identical weight for several workouts while still gaining muscle size by a significant margin. But by using improper form to try and artificially enhance the amount of weight used, you will actually risk severely harming muscle gains in the long run given both the injury potential, and the likelihood of removing emphasis away from the target muscle group.

Always keep in mind that the success of your weight training pursuits will be based primarily on how consistent you are capable of training, and using improper form will lead to injuries, forcing missed bodybuilding workouts, and will impact your overall bodybuilding progress in a negative way.

So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest.

Many people actually think that there are 2 separate chest muscles, well there aren’t. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle.

All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.

For best results building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.

Many people typically use only 1 or 2 types of chest exercises and almost invariably, it’s the flat bench press and flys. Well, to build a powerfully big and well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle. All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.

A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.

Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. Strength training is the key to gaining muscle mass and losing body fat.
Strength training can help you look good and feel even better. Strength training can provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, improved cardiac function and elevated good cholesterol. Strength Training is maximum strength, elastic strength and strength endurance.

Weight training:
Weight and resistance training are popular methods of strength training that use gravity (through weight stacks, plates or dumbbells) or elastic/hydraulic resistance respectively to oppose muscle contraction. Each method provides a different challenge to the muscle relating to the position where the resistance to muscle contraction peaks.
Resistance training:
Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance. Resistance exercise is used to develop the strength and size of skeletal muscles.
Isometric training:
Isometric exercise, or “isometrics”, is a type of strength training in which the joint angle and muscle length do not change during contraction. Isometric exercises are opposed by a force equal to the force output of the muscle and there is no net movement.
Strength training programs refers to exercise that requires your muscles to exert a force against some form of resistance, such as free weights. Strength training is the fastest way to improve muscle strength and endurance. The increase in muscle strength and endurance allows a person to perform everyday tasks with less effort and for longer periods of time. Please purchase and visit online http://www.soundbodytrainer.com in NewYork city.

With coronary heart disease being the single largest killer of American men and women, one in five deaths in the US is caused by a heart attack, which includes about 250,000 women each year. Almost all heart attack survivors die from a second attack or related failure, or suffer a greatly reduced quality of life. The risk for coronary heart disease was recently much lower for premenopausal females than for males in the same age range. After menopause, the risk for coronary heart disease increased significantly, but remains less than that for older men. Strong education efforts have currently decreased heart attack deaths in post-menopausal women from one in three to one in four, but overall coronary heart disease risk for females has not declined. Due almost entirely to obesity, there has been a substantial increase in risk for women under the age of 49.

Estrogen keeps the arteries more flexible and less prone to blockage and plaque, but the benefits of estrogen have been exaggerated, as they lead females to believe that coronary heart disease is a man’s disease. It’s important to understand that 90 percent of female heart disease is because of risk factors that apply to everyone such as smoking, hypertension, high cholesterol/triglycerides, diabetes, abdominal obesity, inactivity, alcohol excess, low fruit/vegetable intake, and psychosocial issues. Sometimes women who suffer from a heart attack do not experience significant chest pain, leading the condition to be ignored or misdiagnosed, but lack of pain does not mean damage is not occurring. The following heart-specific foods and supplements can reduce your risk for coronary heart disease.

L-Carnitine escorts fatty acids into the inner layer of the mitochondrial membrane, where they are oxidized. It is important in cardiac disorders because it protects the heart muscle from oxidative stress and low oxygen levels that are due to poor oxidation or partial arterial blockage. Patients with heart attack, angina, or congestive heart failure that are treated with l-carnitine have improved exercise tolerance with less pain, weakness, and shortness of breath.

Low blood plasma levels of EPA and DHA are an indicator for increased risk of death from coronary heart disease. Those healthy pre- and post- menopausal women have higher levels of DHA and EPA in their blood fats than women who are the same age and have either coronary heart disease or diabetes. EPA and DHA can be found in fish and fish oil supplements, which have shown to reduce coronary heart disease risk factors within three months of supplementation.

Coenzyme Q10 is important in mitochondrial respiration, which provides energy for all the muscular contractions and most cellular activities. Abnormally low levels of CoQ10 in heart tissue have been observed in those people with coronary heart disease. Doses of CoQ10 for treating heart conditions should be about 200 mg two or three times per day, while preventative doses are 60-150mg each day.

Inflammation within the coronary arteries allows the formation of atherosclerotic plaque. Large plaques in the coronary arteries cause blockage of blood flow to the heart, or can become dislodged and impair circulation anywhere in the body. Inflammation also reduces arterial flexibility. Inflammation can be due to reactive nitrogen and oxygen compounds, but also can come prom byproducts of metabolism, smoking, pollution, drugs, obesity, and inactivity.

Plant foods counteract all sources of inflammation, with higher intakes of vitamin C, fruits, and vegetables being strongly linked to lower risk for coronary heart disease. Specific foods that are associated with the reduced risk include apples, chocolate, garlic, grapefruit, grapes, nuts, onions, oranges, pears, red wine, spirulina, strawberries, and wheat/oat bran.

The inadequate intake of magnesium causes the heart to work harder which induces arrhythmia, increases LDL cholesterol and destabilizes blood sugar. Supplementation of magnesium is standard for those cardiac patients who are in critical condition or long term care, but you don’t need to be a heart patient to benefit from its abilities. Eating healthier and taking supplements can help prevent heart attacks and reduce the risk of heart disease before its to late.

If you are going to be a bodybuilder you are going to need to know how to build muscle mass. This article will provide you with seven steps to help you build muscle mass.

1. If at all possible use dumbbells and stay away from the machines. Dumbbells allow for a more increased range of motion and they will allow you to work many different muscles during your training.

2. You should optimize your lifting. To get more muscle mass you will need to use more force in lifting. This means that the force that is created from doing heavy weight and how fast you push that weight, will eventually build more muscles.

3. You should cut out all aerobics from your workout. Aerobics is good for cardio but is not good for building muscles, it actually hurts muscle building.

4. For you to get the most out of all your muscle exercises you should add supplements like glutamine. Glutamine is important because if you have a low level of glutamine it will prevent you getting the maximum muscle growth. So, adding glutamine will help to increase muscle growth.

5. You should definetly eat meat and fish. Eating lean red meat and fish will help you get the protein you need to help create more muscle growth.

6. One of the most important things you can do is rest. If you overwork yourself and don’t get enough rest you will not gain any muscle mass. If you give your body the rest that it needs you will be able to recharge your glycogen levels and allow your muscles to return to their working level.

7. The final tip I would give you is to train your hardest. Push yourself to do the most you can. Rather than do 3 sets of 6 reps with 45 pounds on curls, go to the next level and do 60 pounds for 1 set of 10. If you push yourself to the point that your muscle will not move than you are getting the maximum work out out of them and this will help to build muscle mass.

These seven steps are only a few steps that you can do to build muscle mass. If you are really interested in building your muscle mass quickly you should add these seven steps into your fitness workouts today! Results are usually seen pretty quickly. I hope these seven steps help you to build your muscle mass the best.

Alright, to start off, this article won’t be about “miracle” solutions that will help you get into shape in three easy steps. We’re not gods, we’re mortals. Therefore, if we want something bad enough, we have to actually put effort into it.

In this case, we’re talking about gaining/losing weight in a healthy fashion, and not simply getting more muscle mass for the purpose of looking good. Yes, looking good is there in the equation, but the appearance should be a byproduct, not the end goal.

After all, if you get a Mr Universe body via steroids and other similar synthetic muscle boosters, but wind up dying as a result, all you’ll be in the end is a good-looking corpse. Not a good idea, if you ask me…

So aim for health first, functionality second, and appearance last. That’s my advice to those who want to build muscle mass and/or burn off fat.

Moving forward, let’s talk about health first – before engaging in any strenuous physical activity (and you’ll need to if you’re serious about getting into shape), meet up with your doctor for a quick checkup to make sure you can actually do so without risk.

Also, check your personal eating habits and any detrimental vices you may indulge in. Eating a balanced diet with carbohydrates (rice, corn, or bread), protein (meat), and of course, vegetables, is a good foundation for health. Low-fat milk adds needed calcium which helps strengthen your teeth and bones.

Once you’ve taken your food consumption into consideration, think about any vices you may indulge in. Smoking and alchohol top the list of common vices that have adverse effects on health and, consequently, your physique. If you smoke or drink (or both) and can’t kick the habit, then at the very least minimize.

The next thing to consider is that wonderful little word that usually separates the people who dream about being in shape and those that actually get into shape… Yes, i’m talking about exercise.

For starters, before considering weight training for building muscle mass, I would recommend getting your cardiovascular system into shape. Improving your heart and lung capacity in this fashion extends your overall endurance not just for weights, but for any and all physical activity you engage in.

One tip: Breathing is the key. Singers are trained in this, as are martial artists and swimmers. Breath from the diaphragm, meaning when you inhale, your abdomen should expand, not your chest. This increases the circulation of oxygen in your system. Once this manner of breathing becomes instinct, then you can start on running for cardio training.

Some people advocate power-walking or jogging, but a long, loping run that utilizes ground-eating strides is actually healthier. Various studies have shown that power-walking and jogging actually place undue stress from impact shock on a person’s ankles and heels.

Go instead for an easy run. Don’t try to go fast on this, the key to running is to maintain a constant pace. Strive for consistency, not speed. Start off with half an hour of running a day and gradually increase your time spent.

After a month of running, you should be ready for the next step in building muscle up; weight training. Head off to your local gym; getting a home weights set may sound good, but in reality if you’re serious about it, you need guidance from someone who’s been in it longer.

There are 2 ways to go about weight training depending on what kind of physique you want to get: for those who are after muscle density, in other words the “lean and mean” look, use lighter weights with higher numbers of repetitions per set.

For those who are after sheer bulk and muscle mass, the “bigger and badder” look, use fewer repetitions in lifting but with heavier weights. These two systems actually dictate the shape of your muscles; the first approach makes your muscle fibers longer, thinner, and denser, while the second approach makes the muscles shorter but thicker.

Whichever approach you choose, the important thing in gaining/losing weight and getting in shape is to have the self-discipline to make proper diet and exercise a part of your daily routine.