7 Minute Muscle is a fat burning and muscle development program created by Jon Benson. The basic concept of this program is that you can get excellent muscle building results by doing super short workouts of as little as 7 minutes.

Many magazines and websites have given a positive review for the man who created this system, Jon Benson. He has created a workout routine that can help anyone build muscles and improve their overall body health with just 7 minutes of their time every day.

The author has also written various other books related to fitness and health. His earlier books are more focused on explaining the concepts of body-building and keeping fit, whereas in the 7 Minute Muscle, Jon really goes into the detailed steps that anyone can implement into their schedules.

The book is less than a hundred pages, since it is loaded with information it may take a while to digest the information. Jon Benson is the Best-selling author of “Fit Over 40 and Every Other Day Diet” He spent more than 3 years researching some old training manuals from the 50’s, and 60’s trying to answer one simple question: “How can you get the most results in the least amount of time?” He has been experimenting with muscle building and burn fat exercise in as short as 7 minutes time.

The workout time is divided into 2 intervals the mass and power intervals. The first level is just as little as 7 minutes to build muscle and burn fat but the second level can either be 14 to 21 minutes depending on your routine. Generally speaking, the 7 minute training session is a real weight-lifting exercise these are intense training and I mean the real intensity. 7 Minute Muscle is something beyond your imagination and a revolutionary in bodybuilding exercise.

What I Learned from the 7 Minute Muscle System about Building Muscles in the Fastest Way Possible

1. Shorten Your Workout Time at the Gym

Aiming for shorter workouts is the right way to build more muscles fast. Most people already know that working out longer does nothing to help increase muscle building speed; however it is still worth mentioning as there are some who still have this misconception.

By restricting each exercise to only about 1 to 2 minutes, you are working your muscles within the best time period to ensure that they grow quickly.

2. Find Out Which Exercises Target Which Muscle Groups before You Start

Ensure that the exercises you do are most effective at building up the muscle groups you want. There are many exercises that are ineffective for strength building that many people are using incorrectly, thinking that it will help them build strength when it is in fact training their endurance.

Overall, if you’re looking to spend less time at the gym and still get results, this is a program worth having in your arsenal.

Click to Download The 7 Minute Muscle Program

Muscle Gain Truth by Sean Nalewanyj is the answer if you are one of those who want to possess a button-popping chest, a sleeve-ripping arms and a rock-solid six pack abs. It is considered as the #1 best selling body building program that you can find online. In this article is how to build muscle review based on Muscle Gain Truth ebook.

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Sean understands very well the process of muscle building completely; he knows that building muscles is not an easy thing to do. He knows that you can’t learn muscle building and achieve a well built body just by reading books; you need to work out and invest some time. The truth, as Sean explains, is that building muscle is hard. He throws out a quote that says “Building muscle is one of the simplest things to understand but one of the most difficult to implement”. He said that in order to be successful make it a point to pursue and continue with your muscle gain goal. Don’t let minor problems like laziness become a major reason to fail. The important part there is to focus and follow your goal.

Sean developed Muscle Gain Truth for beginners and intermediate trainers alike. He provides complete information that you need to build muscles like him or other top body builder that you can think of. He will prepare you through the process of body building and he will even provide you with valuable tips about the process of body building.

It contains page after page of explosive information you couldn’t find all in one place. What you get is over 450 Megabytes of books, audio, videos, and mass building diet plans with hard hitting bodybuilding information that will take the better part of 2-3 days to get through. You will achieve a totally different personality after the 12 week Program.

Visit the website of Muscle Gain Truth today for detailed information about this ebook.

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Copyright (c) 2009 Neal Spruce

MYTH: What muscle you work determines where you lose fat (spot reduction)

FACT: Genetics determine where you lose fat

Let’s get right to the point: a muscle has no control over the fat between it and your skin. At some point everyone has tried to spot reduce. Plié squats for the inner thigh? Every ab device ever invented? Butt and gut classes? Fitness professionals are often asked questions such as

a) What is the best way to tone your legs, stomach and back?

It’s the word “tone” that confuses people. What does it mean? People think it means something like “create muscle definition”, but what they really want is less fat, and what is often overlooked is the fact that muscles become more visible by reducing the layer of fat that conceals them. No specific exercise will create muscle definition by removing fat from an area. So what’s the solution? Lose body fat, and your muscles, that are as hard and toned as any bodybuilder (however smaller), will be revealed. In other words, simply consume fewer calories than you burn until your fat levels are reduced to your satisfaction. All that said, weight training can add muscle so that when you lose fat your body has more pronounced lines or muscle definition. Larger muscles may help accentuate the body’s natural contours.

b) How can I get rid of the excess fat around my thighs specifically?

You can’t. Consider this: even though your thighs are one of the most active parts of your body, it’s still where fat seems to end up. As you maintain a calorie deficit (eat less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from at that point in time. As a rule of thumb, the last place on is the first place off, but this can change as you age. And again, if you keep burning off more calories than you take in, those areas on your thighs will disappear; but they might be the last things that do.

A word of caution–many exercisers, in an attempt to accelerate the loss of fat from a trouble area, will launch an all out exercise attack on that area. Performing a high volume of resistance training for an area that is viewed as fat or bigger than one likes may have the undesired affect of increasing muscle size (called hypertrophy) in that area. If caloric intake is sufficient (and it often is), and body fat is not being lost systemically, then the area of focus can increase, pushing the fat over it farther out.

MYTH: If your goal is body fat reduction, you’ll burn more fat in your target heart rate zone; if you go over it you will burn muscle

FACT: If you’re maintaining a calorie deficit, then the harder you work the more calories you’ll burn and the faster you’ll lose fat

Let’s look at the evolution of this myth. Heart rate zones and tracking intensity were measures designed to aid endurance athletes. This was to ensure that an athlete did not work at a rate that would cause them to prematurely fatigue. If the athlete worked at too high an intensity, they would deplete their muscular CHO stores and “hit the wall” which impedes performance. Training in the proper “zone” ensured that muscular carbohydrate would not be depleted and that activity could continue for the required time or distance.

At rest, our bodies are primarily burning fat. As the intensity of activity begins to increase, so does the contribution of muscular and systemic carbohydrate. At about 20% VO2 max, fat contributes 60% and CHO 40% of the energy used. This contribution equalizes (50/50) at about 35% VO2 max. By 70% of VO2 max, CHO makes up 80% and fat 20% of the energy used to fuel activity . So, while it is true that fat makes up a bigger contribution of calories burned at a lower intensity, this has no application to a weight loss client. Fat or weight loss is ensured by being in a caloric deficit. The practical goal for the typical exerciser is how to maximize their time working out, so as not to “live in the gym”. At a higher intensity of exercise, more calories, and usually even more fat, are burned; period. Additionally, there is a phenomenon called EPOC (excessive post oxygen consumption) that indicates a higher rate of fat usage for many hours after the exercise session, BECAUSE of the exercise session. EPOC is directly correlated with higher intensity exercise , . Ultimately, you would have to exercise for twice as long at a lower intensity as you would at a higher intensity to get the same degree of calorie burn. As for muscle being burned, that is influenced by total caloric intake, availability of glucose and duration of activity1. It can be a good thing if muscle is called upon to supply energy needs for the body as this leads to new muscle growth, just as weight training disrupts muscle tissue and leads to growth. In both instances, exercise served a stimulus to “damage” muscle, leading to a rebuilding response.

In summary, exercise itself does not burn a significant amount of fat. Overall loss of fat is determined by your total energy expenditure over the course of the day ‘ and the intensity of your physical activity matters a great deal . In other words, exercise simply adds to your daily calorie needs, so do all you can during your workout time because the longer and more intensely you move, the greater the amount of calories you burn, leading to a greater fat loss. And the less fuel you put back in, the more must be drawn from your fat stores during the non-workout portions of your day.

References –

Powers SK, Howley ET. Exercise Physiology: Theory and Application to Fitness and Performance. 6th Ed. New York, NY. McGraw-Hill. 2007.

Phelain JF, Reinke E, Harris MA, Melby CL. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J Am Coll Nutr. 1997 Apr;16(2):140-6

Saris WHM, Schrawen P. Substrate oxidation differences between high- and low-intensity exercise are compensated over 24 hours in obese men. Int’l J of Obesity. 2004; 28:759-765.

LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64

Body building nutrition is not very complicated but a body builders success is as dependent on nutrition as it is on exercise.

Nutrition is a critical key as it provides the fuel you need not only to survive but also to build muscle and provide energy.

For body builders, as well as for anyone wishing to lose a little fat, eating small frequent meals throughout the day will increase metabolism and prevent your body from feeding on muscle mass to maintain energy. For a body builder, losing muscle is the last thing you want.

Here is the truth about carbohydrates, protein and fat.

Protein, I believe, is the most important nutrient for the body builder. It is so important because it actually feeds the lean muscle tissue of your body. Not taking in enough protein means you will lose lean muscle tissue.

Muscle tissue not only gives your body shape and definition, it burns more calories, even at rest than fatty tissue. Shape and definition is what body building is all about.

Have you ever seen anyone who has lost alot of weight but doesn’t really look well? They look like a smaller version of their former self but their skin seems to hang loosely and their body just doesn’t fill out their new smaller clothes properly. These people have lost alot of muscle as well as fat in the course of their diet and simply don’t have enough muscle to give their body a good shape.

Some examples of high-quality, protein-rich foods include chicken, turkey, fish, egg whites, lean red meat, protein powders.

Carbohydrate are also important in body building nutrition as carbs are one of the most significant nutrients your body needs for energy. In fact, carbohydrates are your body’s primary source of fuel because it kick starts your pancreas to produce insulin, a hormone that plays a large role in how proteins and fats are stored.

But you must be careful of carbs.

Too many carbohydrates means too many calories and too many calories will make you fat.

It is all too easy to eat too many carbs because it is so convenient to do so. Snack bars and sugary foods are everywhere and they are addictive. While they satisfy an immediate need, they are burned quickly and leave us feeling hungry after an hour or so of eating them and we go back for more. No wonder North Americans are getting fatter.

Insulin’s role in body building nutrition is that it latches onto the carbs (sugars) and will store them as fat or within the muscle. Plus, the insulin snatches the amino acids that make up protein and uses it for the rejuvenation and repair of muscle cells. It is important to eat the right amount of carbohydrates so that your body will use it as fuel without alot of excess to be stored as fat.

The reason that low carb/high protein diets have been popular is that the reduction in insulin producing sugars results in less fat storage. But when you deprive your body of its preferred fuel (carbs) you are going to have less energy. Less energy means it will be harder for you to do the exercise necessary to maintain or build muscle tissue. This obviously is not good body building nutrition.

Fat is the final nutrient to be considered, but it too is important.

You can’t have a fat-free body and you shouldn’t eat a fat free diet. A certain amount of fat in your body is important as a cushion for vital organs, insulation against hot and cold temperatures, maintaining and improving the condition of hair, skin and nails and as an energy source for the body.

Although fats burn slower in the body and you are less likely to be hungry soon after eating them, it doesn’t mean you should eat lots of it. In the right proportion to your body weight, fat is part of good body building nutrition and will actually help you to gain muscle and lose body fat.

Here is a simple formula to help you determine the proper, daily amounts of protein, carbohydrates and fat that should be in your diets for good body building nutrition.

Weigh yourself before using this formula.

1 gram of protein per pound of body weight

1 gram of carbohydrates per pound of body weight

.22 grams of fat per pound of body weight

So, for example, a 150 person would require:

150 grams of protein per day

150 grams of carbs per day

That is one of the most important questions for any lifter – whether a newbie or a competitor. Unfortunately, it’s also one of the hardest to answer.

You’ve probably heard 48 hrs. Or maybe you’ve heard 72 hours. Some people even advocate a full week of rest between working each muscle group.

For this article, we are talking about resting particular muscle groups, not about rest between workouts (unless those workouts hit all your muscles).

In general, you probably need more recovery time than you think.

But all of the recommendations I make interact with each other – you can’t look at just one factor and say “ok, the ideal recovery time is X”. Some guidelines may trump others, so the key is to take this knowledge and start applying the ones that you believe will have the biggest impact on your particular situation. And then test.

One final note: don’t equate soreness with recovery. Whether you are sore or not, is secondary.

The Factors That Influence Recovery Time

There are tons of factors that influence how long you should rest your muscles between workouts.

Things You Don’t Control

Your genetics

Your age

Which muscles we are talking about

Things Related To Your Workouts Themselves

Your experience lifting

What program/routine you are on

How intense your workouts are

What non-lifting exercise you also do

What you are doing on your “rest days”

Things You Control, But Outside The Weight Room

Your diet

Whether you are taking steroids or not (hopefully not)

Your sleeping

Your stress levels

Your mental strength

With all these factors, there’s no way to have a universal rule! But I’ll go into a little more detail on some of these.

Fiber Types – Genetics

You may have heard about Type I, Type IIa, and Type IIb muscle fibers. Well, we’ll skip the physiology class for now and let’s just call them “fast” and “slow” muscles. Fast muscle fibers are designed for explosive movements. Sprinting. Jumping. Powerlifting heavy weights. Generally, these muscles require more time to recover between workouts (and between sets, but that’s a different topic). The slower muscle fibers are designed for endurance activities – jogging, for example. And they take less time to recover.

We’re all born with a mixture of types. But some people are skewed towards one end of the spectrum or the other. The split can be anywhere from 40% to 60%, vs 60% to 40%. But that 20% swing makes a big difference between whether you’ll be a champion marathoner or an Olympic shotputter.

Age

The older you are, the longer it takes to recover. It can be more complicated, but let’s leave it at that. How much longer? Well, that depends on your workout. But it’s not like a 50 yr old takes twice as long to recover as a 25 yr old. It’s more like 50% longer.

Muscle Groups

Arnold used to talk about how his calves and biceps recovered faster than his back and chest. I’ve found this to be true as well but it is related to whether you are doing compound or isolation movements (see next section). And it is related to the fiber type issues above. It appears, in general, that larger muscle groups take longer to recover. But that’s not an absolute rule. Anecdotally, some guys will say that their smaller muscles take longer to recover. Those are the same guys who try to do bench press 3 days a week…

When you are just starting out, full-body workouts every other day are perfect. You hit every muscle group in every workout, or 3x/wk per muscle. That also means each muscle (in fact, your whole body) rests only about 48 hrs.

But the more experienced you are, the more you’ll need extra recovery days. That’s mainly because (presumably) you are learning to be more intense with each workout as you get more experienced.

Pro bodybuilders (especially the few that are all-natural) end up often resting each muscle 6 or 7 days before working it again. That’s why 3-way split routines, with lots of isolation movements, are ok for bodybuilders. But for the mid-experienced lifter, 72 to 96 hrs is usually perfect.

Your Program/Routine

In line with your experience level, you will likely modify your routines over the years. The worst thing any newbie or beginner can do is jump into split routines. You really need a full-body lifting program. That said, I’ll try to step off the soapbox and simply describe the effect that different routines have on recovery time….

If your routine calls for you to isolate particular muscles, then you can lift more frequently. As long as you use different muscles in each workout. For example, if you did legs one day, you could do chest the next day, then back the day after that, then shoulders, then arms, etc. and workout 6 days a week. In practice, that’s very hard to do in a pure isolated fashion. For example, deadlifts use a heck of a lot of your muscle groups! In fact, all of The Big 7 exercises hit multiple muscle groups.

The workaround is to do 2-way or 3-way splits. A 2-way split is usually upper body/lower body. A 3-way split example is legs/upper pushing/upper pulling. Or legs/chest/back. And some people do 4-way splits by adding in either shoulders or arms. (I recommend only 2-way or 3-way splits.)

So, if you are doing a lot of compound movements, or hitting multiple muscle groups in a single workout, then you need more days off for recovery. If you are doing more isolation movements, then your “recovery days” are actually spent working different muscles. Those really aren’t days off, so to speak. The distinction is less about how much time each muscle needs to recover – it’s more about whether those recovery days should be “days off” or not. Make sense?

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Learn more tips and get a free 70-page e-book by signing up at http://worldfitnessnetwork.com/.

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You have finally decided to begin shaping your body and are wondering how long does it take to build muscle? Well of course there is no straight forward answer to this, as it depends on various factors. This article will look at some of those factors.
First you should know that genetics play a big role to the pace at which you are gonna build muscles. It is important to know what your body type is, so you can make a proper diet and workout strategy. There are three types of body structure:
- Endomorph: People with this type of structure are naturally big and have slow metabolism. They can gain muscle mass quickly, but also gain fat if not doing any exercises. If you are an endomorph you must first build muscles and then burn some fat in order to reveal them. This will naturally take longer.
- Mesomorph: This body type is the best for building muscle mass, because mesomorph people have naturally muscled athletic body with low body fat. It is easy to build muscles with this type of body and you should see results in just a few weeks.
- Ectomorph: People with this type of structure are skinny with fast metabolism. They need more time and effort to gain some weight and build muscle mass.
Most people fall in between the three types. For example, a person can be a mixture of mesomorph and ectomorph. It doesn’t really matter what type of body you have, because as long as you workout on a regular basis and don’t give up, you will have great results.
The next thing to take into consideration is what you eat. In order to build muscles you will need to feed them right. The building material for muscles are proteins and amino acids, so do some research and make a proper diet. Oh and keep in mind: NEVER take steroids! It might look like an easy solution, but in the long run you will regret it.
The most important factor when determining how long does it take to build muscle, is your workout strategy. You should carefully build your workout plan, depending on your needs. I am not going into detail about various exercises and routines, there are plenty resources on this. Just a few tips. Every month or so completely change your routine, you can do this more often. The thing is that muscles adapt and at some point they will just stop growing. So when you feel like this is the case, its time for a change.
Well, I hope I answered some of your questions about how long does it take to build muscle.

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One of the most abused and misunderstood factors that determines whether you build muscle fast, or simply join the ranks of the so-called “hard-gainers” is the manner in which you perform each and every repetition.

It’s a plain fact that you don’t need to workout a whole lot, or for a long period of time to make serious muscle gains, but you do need to get a couple of things just right – otherwise you’ll be wasting your time.

I’ve never been one for making things seem harder or more complicated that they really are – but in this case I’m going to make an exception. In effort to make your workouts harder, we need to keep in mind the style in which you perform each and every repetition.

Your exercise “form” as we bodybuilding enthusiasts like to call it – is the single most important factor you need to focus on when performing any given workout. You need to make sure that you are using proper form, both with regards to the speed of movement, and the style of movement. Let’s start with the most important part first.

Your speed of movement is critical when it comes to building muscle fast. There I said it. Now let’s examine the reason for the above statement. You see, if you perform your reps in a sloppy manner, and too quickly – you’re not actually working your muscles at all.

What you are really doing is shifting the stress away from your muscles and onto your joints and tendons. Once you start sacrificing your form for performance improvements, you all but say goodbye to muscle growth.

Look at it this way. Any clown can increase the weight he uses in a single set of barbell curls simply by swinging the weight and using his legs to hoist the weigh up to his shoulders. And if he does this a little more each workout, he can pretend that he is making progress.

But muscle doesn’t lie. You either stimulate growth with each and every set, or you don’t. The results will speak for themselves. You can try and kid yourself that you are doing everything you can to build muscle, but you will have forgotten the most important thing.

Listen. You want to stimulate muscle growth by working your muscles. And the best way to work your muscles is to perform each and every repetition in proper form. You want to perform each repetition in a strict, slow, controlled manner.

I always recommend a simple guideline for repetition speed of movement. Perform each repetition with a 2-3 second positive (or lifting) phase, and a 4-5 second negative (or lowering) phase. Doing so will ensure that you are not using any momentum to lift the weight – and not simply dropping the weight back to the starting position. It will ensure that you are working your muscles through a full range of motion, and increasing the intensity of each and every exercise.

Now, let’s take a look at the second part of the equation – the style of movement. Each exercise in your routine should be performed in the manner in which it was intended. For example, the barbell curl should be performed with the back straight, and the elbows help in close to the side of the torso. The movement should start with no swinging, but instead begin with a slow steady rise to the fully contracted position. Once the positive phase of the movement is complete, a brief pause in the contracted position should be followed by a slow lowering of the weight back to the starting position.

Performing the barbell curl in this manner ensures that you are working the biceps rather than the lower back, or even the upper legs if you have a tendency to swing the weight up out of the starting position.

You may want to hear some sort of crazy new technique that is taking the bodybuilding world by storm – but the simple fact is that this is more important than just about any other factor. You have to get it through your head that building muscle is not a complicated affair. It just requires the application of a few basic principles on a constant basis to make your physique dreams come true.

One of those principles it how you perform each and every repetition, of each set in every workout. Plain and simple really. Get more muscle building tips in my Huge Gains Fast email newsletter.

Gaining muscle requires a combination of training methods that can seem complex when you are first starting out. Focusing on getting a solid training routine happening is one of the most important steps to reaching your fitness goals. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. More and more people are getting interested in getting a bit thinner and slimmer, and build those involuntary muscles! So when another e-book starts building buzz in the industry I am not all that surprised, but I do take note and watch to see how fast the fizzle fades away.Everything change finally when I read that book, finally no diet, no starving! So I went from 23% of body fat to an average of 8% in less than 5 months .So yes the book can help you with your muscles, but one of the most important things it’s really your body fat.

While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be “crunching” your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development. If you are one of those ill-witted who perceive athletes as gods who don’t need to stop to take in air, or to relax when there is need for relaxation, then perhaps it would be much of a disappointment to you to find out that athletes are not so different from those who are not athletes for they also make use of supplements to get them going.

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