Two top fitness goals of both men and women are to increase muscle mass and lose weight. It only takes a few minutes to realize there are thousands of recommendations on the Web that claim to be the “best” way to achieve these goals. However, not everyone can be the best and when it comes to increasing muscle and losing fat—simplicity is king.

There are three things you want to pay attention to when trying to increase muscle mass and lose weight: Nutrition, Strength Training, and Cardio.

Your diet can make or break your fitness goals. Even if you are working out 7 days a week and doing intense training, you must keep your nutrition in line in order to see the best results. When trying to increase muscle mass and lose weight, a diet rich in lean proteins, vegetables, and whole grains is crucial. The key here is balance. Extreme low carb, extreme low fat, and extreme-anything diets seldom pay off in the long run. At meal times shoot for a plate filled with 50% veggies, 25% protein, and 25% whole grains. Occasionally you can cut back on the grains without ill effects.

Strength training is the next priority in your path to increase muscle mass and lose weight. You can’t build muscles of any size without weight training. A program like P90X teaches you simple strength training moves that can be done at home without a rack or expensive equipment. Instead you can train your whole body with your own body weight and a set of portable resistance bands.

Finally, cardiovascular fitness is crucial in losing fat and in keeping your heart and lungs healthy. Because you want to lose fat and not muscle, however, keeping your heart rate in the right place is crucial when doing cardio work. P90X cardio workouts are designed to work your heart without jeopardizing your muscle gains.

By aligning your actions (eating and working out) with your fitness goal to increase muscle mass and lose weight, there is no doubt that success can be found in a relatively short amount of time.

Be sure to also check out some of our high quality supplements to assist with finding the right nutritional balance for your workout program.

Not everyone is concerned with slimming down. As a matter of fact, many people go in search of a fitness program for nearly the opposite goal: getting bigger. But if you are the type to be naturally thin- not just any weight gain will do. You want to increase muscle mass. You want defined bulk not just bigger numbers on the scale. While this is a no brainer for fitness buffs, newbies to the world of fitness might need some direction in finding the right exercises to increase muscle mass.

If you have a naturally thin body and struggle to put on weight, you have a higher metabolism than most. This simply means your body burns through calories faster than other people. While some would give anything to be in your shoes, you might be tired of being the “skinny” one and want to put on some bulk. The simple answer is to increase your calories and start doing strength training exercises to increase muscle mass.

First, you must find a good strength training workout program. Because you don’t need to boost your calorie burning, you really shouldn’t be too overly concerned with cardio workouts at this point and try to find something that uses a good mix of resistance training. The strength training workouts of P90X are an excellent choice as exercises to increase muscle mass, as are the ones in ChaLEAN Extreme. Remember—you are trying to build muscle, not burn calories.

Many people choose to alternate muscle groups throughout the week. Perhaps you could do legs and back work one day and arms and abs the next. By using complimentary muscle groups on alternating days, you can better ensure an even muscle gain.

Another thing to remember when doing exercises to increase muscle mass is that your metabolism will increase. Yes—one side effect of increased muscle mass is an increased metabolism. This simply means you will need to boost your calorie consumption to prevent weight loss. Consider the P90X Whey Protein shakes as a way to boost calories without having to constantly eat.

For some people adding muscle mass is a big challenge. When you are a naturally thin person, your fitness goals will be very different from those of a person who struggles with obesity. Choose the right strength training program and supplement with top quality products and you will be on your way to rippling muscles in no time.

For many people, losing weight is not a priority. Sure obesity is a major problem in this country, and while we offer many products to assist with fat loss, many of them double as great strength training workouts. So, for the people who may be on the slim side and wanting to bulk up, figuring out how to increase muscle mass is far more important than learning about how to drop unwanted pounds.

We are all built slightly differently. And while genetics do play a role in the body that we have, fitness enthusiasts have shown us that you also have a say in that physique. So even if your parents are both string beans and you were called “chicken legs” in school, with some good strength training and the proper muscle building diet, you can put on weight.

Just like weight loss, putting on muscle mass comes with a combination of diet and exercise. The difference is that you will be eating more calories as opposed to fewer and loading up on protein and muscle building workouts.

Strength training is the obvious factor in learning how to increase muscle mass. Cardio blasts calories so intense cardio routines aren’t really necessary. A healthy heart and lungs is important but when you already have a high metabolism, cardio may work against your muscle building goals. Look into systems that focus on resistance training. P90X and ChaLEAN Extreme are both excellent options.

One absolutely crucial thing to remember when trying to bulk up is as your muscles grow, so will your metabolism. So unless you are trying to lose weight you will need to increase your caloric intake.

Protein supplements are a great way to boost your calories for the day. Unlike a weight loss plan, though, we want you to drink these extra calories in addition to what you are already eating. Your growing muscles are going to require some high octane fuel and now is no time to skip meals or snacks.

When trying to gain mass you want to supply your body with more calories than it burns. The tricky thing is, your new muscles will be burning more and more calories. Eating the right foods and working out will ensure your muscles have fuel and that fuel is building more muscles, not fat.

There are many high quality workout programs currently on the market. We sell several of them here. Two of our top sellers, ChaLEAN Extreme and P90X seem to appeal to the same demographic: people who want to make a major lifestyle change and get seriously fit in a relatively short amount of time. Something else about this demographic: They aren’t scared of a little sweat and hard work. We’ve hear people ask “Which is the better system?” and while we can’t say one is more effective than the other, we can say that when looking at ChaLEAN Extreme vs. P90X, they do take different approaches.

When discussing ChaLEAN Extreme vs. P90X, it is important to note their similarities. BOTH are intense workout programs. BOTH require complete dedication to your fitness goals. And BOTH will give you amazing results.

So, what makes them different? Quite simply, not a whole lot. While the workouts are quite different from each other, they both focus on building muscle and strength. There are several reasons for this, the first being that increased muscle mass will boost your metabolism. In addition, once the fat is lost, it will reveal a more defined and toned figure if you have built a strong base. When contrasting ChaLEAN Extreme vs. P90X, the main differences are in the specific workouts themselves.

ChaLEAN Extreme includes 3 stages: Burn, Push, and Lean. In each of these stages, users will do intense weight training, lifting slow and lifting heavy to reach maximum muscle failure. In addition, the system adds some cardio to keep the heart and lungs strong while burning calories.

With P90X, you get 12 very different workouts, each targeting a specific muscle group or a unique cardio approach. This system works off the idea of muscle confusion, keeping the workouts highly varied for maximum results.

When wondering which workout system is right for you, ChaLEAN Extreme vs. P90X, the decision comes down to which workouts look more sustainable for you. You have to like your workouts on some level in order to stay committed. Check out the product pages on these systems for more information on each of the workouts included in the series’.

Kettlebells are the latest in home fitness equipment. Every once in a while, a new fad will take the country by storm and have everyone singing its praises. Kettlebells is this product, for now. Kettlebells aren’t new however; they have been used for years in athletic training. They come in a variety of designs, though the traditional kettlebells are made from cast iron and resemble a cannonball with a handle. So, what’s the big deal with kettlebells and should you run out to buy them?

The appeal of kettlebells is largely marketing created. In all honesty, they offer little more than dumbbells, being a simple weight used in strength training. They are effective, however, so the purchasing decision is entirely yours. When comparing them with resistance bands, we see several reasons why the bands are preferred.

Simply stated, kettlebells are cumbersome. “Duh” you might say, but hear me out. Although dumbbells and kettlebells are effective for strength training, they are far from convenient and portable. While one pair of kettlebells may be appropriate for bicep curls, you will likely need a different weight for your tricep kickbacks and your lateral raises. In other words, one pair won’t be enough. Add to that the need for heavier bells as your progress and you may end up with a collection big enough to fill a closet. If you have the extra closet space, this may not be an issue. But, why use something inconvenient simply because it’s a “hot” product on the market?

Resistance bands, on the other hand, are highly adjustable and very convenient. You can purchase a complete set of high quality resistance bands for around $100 and stow them all away in a small duffle bag or on a shelf. To increase resistance between exercises you can simply tighten the band, or move up to the next resistance level.

Kettlebells may be the newest hot item in home gym equipment, but advertizing presence and fads aren’t always a good indicator of the best products. For strength training results with convenience and portability, look into some resistance bands options.

Don’t let the term confuse you, muscle confusion is really quite simple. It is used in some of the most effective training programs and is even used by professionals in the fitness industry. Highlighted in the P90X program by Tony Horton, muscle confusion is one way to ensure you get the most out of the time you spend working out. And when you don’t have all day, making the most of your workouts is crucial.

Muscle confusion refers to variety in your fitness routines. The term simply means keeping your muscles “on their toes”, so to speak, encouraging the most profound results by mixing things up on a consistent basis.

One of the best examples of muscle confusion is the P90X workout system. There is no other home workout program that dedicates so much to keeping the training interesting. While this does keep motivation high, the real reason for such variety is muscle confusion. When you vary your workouts in type, intensity, and approach, you see bigger results.

Would you see results if you did the same weight training workout day in and day out?

Sure, you would see results. But, the fact is, you will see bigger results if you change that routine on a continual basis.

When your muscles become accustomed to a single workout, they stop responding at such a high level. When you do such a variety of workouts that you only see the same workout once a week or every two weeks, your muscles don’t have time to “get used to” the program. If you’ve ever started a new workout program, you likely noticed the biggest results in the beginning. With programs like P90X you see major results all the way through!

We are finally getting to a point where people understand that strength training is a crucial aspect of their fitness routine. Gone are the days of countless hours of dance aerobics with no resistance training. Women are beginning to really “get” the fact that exercise and lifting weights won’t lead to big bulky muscles. They understand that those female bodybuilders often look the way they do because of a combination of diet, workouts, and pro-hormonal supplements. Strength training simply must be included in your fitness routine so you can see the real results you are seeking and because it offers benefits beyond what you can see.

There’s no question that exercise and lifting weights will help sculpt your body. As you build muscle, your metabolism increases, which can lead to fat loss. In addition, by building up those muscles, as the fat is burned you will reveal a sculpted and sexy physique. You certainly won’t run the risk of looking “skinny fat”.

But what about the benefits of strength training that go beyond the purely aesthetic? Well, there are many. Whether you use resistance bands, gym machines, or exercise and lifting weights, you will reap the many benefits of strength training when you add it to at least 3 days out of the week.

The Mayo Clinic offers a great article on all of the benefits of strength training. They include stronger bones, increase stamina, better sleep, reduced risk of injury, decreased symptoms of depression and anxiety, and relief from arthritis and back pain. Nearly every year, more benefits are added to this list as science discovers all of the ways in which muscle conditioning can improve overall health and wellness.

Just last month, a study out of British Columbia found that older women who added one to two hours of strength training to their week increased mental function. Their test scores one year after beginning the exercise and weight lifting program actually improved. This is groundbreaking; their test scores weren’t simply maintained, but they got better!

With all of the reasons that strength training can benefit you there is really no excuse for leaving it off the workout schedule. The best at home workout systems include a variety of fitness approaches including cardio, flexibility, and strength training. For those reasons we discussed and those that simply haven’t been discovered yet, be sure to pick up some weights during your next workout!

Women love lean thighs. Many of us consider our thighs to be a problem area, resistant to fat loss. If you ever feel your thighs rubbing together when you walk, you know exactly what I am talking about. Find a way to tone those muscles of the inner thigh in the comfort of your own home is actually quite simple. Working inner thighs with resistance bands is an easy accomplishment and a quick way to tone those muscles.

Here is a great video demonstration of a kick cross move for working inner thighs with resistance bands. The band is tethered to a weight machine here but you can use a table leg, bottom hinge on a door, or other heavy stationary object in your home.

The leg is swung slowly across the front of the body and returned to the starting position. When working inner thigh with resistance bands it is important that you get the right level of resistance. You may have to play with the band to determine which one to use and the amount of slack you need for the proper resistance.

A few of the programs we have here at ExtremeBody Workout shows good ways of working inner thighs with resistance bands. Both Ten Minute Trainer and P90X are great systems that utilize resistance bands in many of the strength training moves.

As this article from iVillage points out, however, working inner thigh with resistance bands won’t magically erase the fat you may have here. In that regard there is no such thing as spot reduction when it comes to fat. However, when paired with a healthy diet and full body fitness program, working inner thighs with resistance bands can tone those muscles to reveal nice definition as the weight is lost.

P90X includes 12 unique workouts designed to help you create the body you have always dreamed of. The P90X workout videos were created with major results in mind. Using the technology of muscle confusion, P90X makes the most of each workout, ensuring your body does not get accustomed to the moves and continually progresses.

The P90X workout videos are a combination of cardio routines and strength building. There is also a X Stretch DVD to keep the body limber. Each routine pushes you to your limits, in order to ensure you get maximum benefits.

With the program, each of these P90X workout videos is designed to build muscle: Chest & Back, Shoulders & Arms, Ab Ripper X, Core Synergistics, Legs & Back, Back & Biceps, and Chest, Shoulders, & Triceps. These muscle building P90X workout videos will tone and define your muscles, working to increase your metabolism and subsequently burn fat as well.

These are the P90X workout videos for cardio fitness: Cardio X, Plyometrics, Yoga X, and Kenpo X. working your heart and lungs is important in your overall health. These cardio workouts will improve your endurance and also burn calories. In addition, each of these workouts requires some strength building activity, working the muscles to improve strength, flexibility, and coordination.

Many of these P90X workout videos pull double duty. Yoga X for example isn’t the calm stretching break people might think it will be. Instead you will be sweating and your heart will be racing as you push your body to hold poses for an extended period. The heart racing shows you it is giving your cardiovascular system a good workout while the poses force you to build strength and flexibility.

The P90X workouts are designed to work together. They are most effective when used in conjunction with the P90X workout calendar you received with your program. When used as recommended, you will be amazed at your results.

P90X includes 12 unique workouts designed to help you create the body you have always dreamed of. The P90X workout videos were created with major results in mind. Using the technology of muscle confusion, P90X makes the most of each workout, ensuring your body does not get accustomed to the moves and continually progresses.

The P90X workout videos are a combination of cardio routines and strength building. There is also a X Stretch DVD to keep the body limber. Each routine pushes you to your limits, in order to ensure you get maximum benefits.

With the program, each of these P90X workout videos is designed to build muscle: Chest & Back, Shoulders & Arms, Ab Ripper X, Core Synergistics, Legs & Back, Back & Biceps, and Chest, Shoulders, & Triceps. These muscle building P90X workout videos will tone and define your muscles, working to increase your metabolism and subsequently burn fat as well.

These are the P90X workout videos for cardio fitness: Cardio X, Plyometrics, Yoga X, and Kenpo X. working your heart and lungs is important in your overall health. These cardio workouts will improve your endurance and also burn calories. In addition, each of these workouts requires some strength building activity, working the muscles to improve strength, flexibility, and coordination.

Many of these P90X workout videos pull double duty. Yoga X for example isn’t the calm stretching break people might think it will be. Instead you will be sweating and your heart will be racing as you push your body to hold poses for an extended period. The heart racing shows you it is giving your cardiovascular system a good workout while the poses force you to build strength and flexibility.

The P90X workouts are designed to work together. They are most effective when used in conjunction with the P90X workout calendar you received with your program. When used as recommended, you will be amazed at your results.

Strength training with free weights is a great addition to any fitness program. Because a good training program relies on both strength training and cardio exercise, free weight workouts are a great option. Similar to resistance bands, free weight workouts help you to build muscle and get toned. They allow a great amount of flexibility in options as you are only limited by the free weights in your home gym.

Using free weights to build muscle is nothing new. Before all of the fancy weight machines were in gyms, everyone used free weights. They are back to basics and give a seriously good opportunity for getting fit. Free weight workouts allow you to choose the level of resistance right for you and the move you are doing and progress to heavier weights as you gain strength and abilities.

Free weight workouts are commonly found on fitness DVD’s. One only needs to watch one of the P90X workouts to know that free weights can be used in a variety of ways. Similarly, ChaLEAN Extreme uses free weights to build muscle and burn fat.

One problem with free weights, and there aren’t many, is their bulkiness and cost. Not many people have a room in their home to dedicate solely to fitness. Free weights do take up a lot of room. As you gain strength you have to expand your collection to match your abilities. This negative attribute of free weight workouts may lead some people to look at other options.

When considering a free weight workout, you may want to look at resistance bands as another option. You can do the same moves but with much better portability and at a lower cost. While free weight workouts are the original strength training solution, resistance bands offer a good choice for people looking for something a little smaller and easier managed.

The real workout for getting the body you have always dreamed of is here. ChaLEAN Extreme is the newest addition to our supply of workout programs and this one is as serious as ever. Chalene Johnson uses the concept of building muscle to reduce fat in this seriously intense workout program designed to give you great muscle tone and less fat.

“Muscle Burns Fat!” and the more muscle you have, the leaner you will be. Women don’t have to worry about getting bulky; their hormones simply won’t allow it. Whether you are male or female, this system is the real workout for maximum body transformation results.

By lifting slow and lifting heavy, the ChaLEAN Extreme workouts focus on isolating the muscles and getting maximum burn per set. Think about how many times you have seen people lifting weights and speeding through sets, swinging their limbs through the reps. They are often using more momentum than muscle. With this program people will experience the real workout for getting ripped.

The introductory DVD in this program will teach you all about lifting correctly and how to get maximum benefits from your ChaLEAN Extreme workouts. Then, you are ready to move onto the real workout. The ChaLEAN Extreme system comes with 3 phases of strength training workouts, cardio workouts, and a core workout specifically designed to firm up the muscles in the middle.

The Muscle Burns Fat Guidebook and Fat Burning Food Guide will give you all the help and knowledge you need, ensuring your success on the ChaLEAN Extreme workout program.

When doing strength training it is often difficult to remember what weight is right for you. Especially for beginners, learning the appropriate level of resistance can be tricky. Once you have the right weight in hand to successfully complete the perfect number of reps we often drop the weight and move on to the next set. Unfortunately, this means that next time we go to do that same move, we have forgotten how much weight we used and we are stuck using trial and error again. Training log workout logs like those provided with P90X solve this problem by giving you a worksheet to write down each part of your workout.

Training log workout logs are a great tool for any strength training program. Knowing exactly what weight you used last time and the number of reps you did make choosing the appropriate weight this time that much easier. Knowing how to key your training log is another good trick. For instance, if you are able to complete 3 sets of 15 reps at a certain weight with ease, maybe next time you should try increasing the weight. By putting a + mark next to that set you will know that this time you may be able to increase the resistance.

Training log workout logs also allow you to have tangible proof of your progress. Once you have been using them for a few months, looking back over what you have done will surely impress you. We often lose sight of how far we have come. Training log workout logs can be a great source of motivation for this reason.

The P90X workout system comes with its own training log workout logs ready to record your progress during the next 90 days. This is just one of many benefits of the P90X program. You can also create your own training log workout logs for your personal strength training system. Keeping track of your daily progress is beneficial in many ways.

Strength training doesn’t always have to involve lifting weights. Although they are the old standby and a very effective way to tone your muscles and gain strength, they aren’t the only way. Whether you don’t want to purchase weights or just want to try something new to keep things interesting, there is one perfect solution to finding an effective workout without weights.

Resistance bands are an excellent choice when seeking a productive workout without weights.

Resistance bands like the ones we sell here at ExtremeBody Workout are made to withstand serious workouts and provide serious results. They work similarly to using weights in that they provide resistance to typical exercise moves. The difference is they are highly portable, take up less space, and are far more affordable.

A resistance band workout without weights will get you the same results as a strength training workout with weights can. One look at the P90X, ChaLEAN Extreme or 10 Minute Trainer programs and you can see the effectiveness of these workouts without weights.

These DVD fitness programs each show you how to get the same results with resistance bands rather than weights. This means you can get the same quality P90X workout, for instance, without weights as you can using the traditional hand weights.

Trainer Tony Horton endorses the use of resistance bands in a strength training workout without weights. These bands come in a variety of resistance levels created to provide you with just the correct amount for your strength training needs.

You don’t have to sacrifice quality when getting a strength training workout without weights. Resistance bands make this a possibility.

Free weights are an excellent way to strength training. Although not everyone has free weights at their disposal, they are an excellent and traditional way to build muscle and improve total physical fitness. A free weights workout program allows you to build muscle similar to what you would do at a gym. With just a few free weights you can get a great workout at home.

Free weights refer to any free standing weights that are not connected to a weight training machine. Dumbbells and long weight bars for benching are both considered free weights. A few decades ago, free weights workout programs were the most popular way to weight train. Since that time, gym machines, resistance bands, and non weight bearing exercises have all had their chance at popularity. While all of these are excellent ways to tone and get fit, free weights remain a great method of building muscle.

A free weights workout program should focus on separate muscle groups and work each group to muscle failure. This is the term used when you cannot possibly do another rep. Working to the point of muscle failure builds muscle in the fastest most effective manner.

A great example of an excellent free weights workout program is ChaLEAN Extreme. Chalene Johnson created this program because she understands that muscle burns fat and through building muscle people can achieve the body of their dreams.

Another great free weights workout program is P90X. P90X combines both cardio and weight training workouts to create the most extreme total body program currently available. Both of these systems provide moves for free weights as well as resistance bands. This means that both of these systems provide you with multiple effective methods of strength training.