The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Protein is a component that helps to build up muscles and strengthens fiber, ligament etc, it is present in our body, and different food products are the source of proteins, like poultry and it\'s various products, meat, fish etc. With whose intake we are supplied with the necessary proteins in our body which helps to build up our muscles and regulate the other aspects of our body. Protein shakes are alternate supplements which come especially in the form of powders, which are diluted in different liquids preferably water or milk, and are consumed, which generates muscle growth and helps to reduce fat and develop muscles, resulting into a masculine body or a lean body, depending on the intake.

The appropriate and normal amount of protein required by our body is 1 gram, but due to many reasons this requirement is not fulfilled, therefore, supplements like Protein shakes are used to compensate the less Protein intake. Also, if a person is into muscle building, then Protein shakes are a must aspect of his or her work out regime.

The preferred and the appropriate point that a person should consume Protein shake is before having breakfast as the body was stagnant of any food consumption before that, therefore Protein shake at this point is best time to be consumed.

And for much better and fast result, the Protein shake intake if is after exercising, as a part of an energy drink, killing fatigue and exhaustion. Thereby, providing and regulating the process of muscle growth, as is the function of Protein in our body.

Protein is made up of components called amino acids, and these form Proteins, which in turn makes up the basic part in our body, with the main function of muscle building, hair, nails and tissues growth in our body.

A regular person\'s share of proteins comes from the intake of food products like chicken, beef, fish, eggs etc. But if a person is undergoing exercise or a work out regime, then he or she is not getting the appropriate Protein percentage, in his or her body. So, this is the point when Protein shakes come into action and provides the body with the deficient percentage and adds up to the percentage, too.

The intake of Protein shake, varies with the different body types. But, the normal calculation is, that 0.7 to 0.9 grams per day, keeping in mind that the process is fat burning and not muscles. But if a person is into vigorous muscle building and body building, then the preferred intake of Protein shake should be 1.4 to 1.7 grams per day.

Various Protein shakes or Protein supplements are made or comprised of different components or ingredients, which are dissected under various Protein types like egg protein, milk Protein soy protein, fish proteins etc. If the biological value is high in these protein shakes then it is digested much better.

The existence of amino acids in the protein shake helps to stabilize the sugar level and reduces the urge to eat or controls the hunger. Therefore, protein shakes are great stimulants and muscle building source that are easy and convenient, too.

STOP Click here to find out how to dramatically increase your muscle mass in just 7 minutes per day.

1. Find a full body workout and stick with it for at least 2 - 3 months. You do not want to end up with an awesome chest and biceps with tiny chicken legs. If you have a full body workout routine, your body will be well rounded. It takes time to see results. Sometimes newbies will be tempted to leave a really great workout routine to find the latest workout routine fad. After 2 -3 months, if you see that your routine isn't giving you the results that you are looking for, then by all means, switch it up a bit. But keep doing what is working. You can find a vast amount of free workout routines online.

2. Use machines over free weights when you are beginning. I say this because you can really hurt yourself if you aren't using proper form. It's pretty hard not to have proper form while using a machine. This tip is especially true if you don't have a spotter. In order to tear those muscle fibers so you can build them up, you will need to work those muscles to exhaustion. It can be scary if you are benching a considerable amount of weight, you are by yourself, and feel like you may not be able to get the bar up.

3. Use lighter weights. It can be very tempting to want to try to keep up with the other guys in the gym. You might feel like a wimp curling 10 lbs dumbbells while the guy next to you is curling 60 lbs. It is better to work your way up then to hurt yourself. I grantee you that the guy next to you didn't start curl 60 lbs over night.

4. Start out with straight sets. I recommend doing 15 - 20 sets of 3 for each exercise that you perform. Use lighter weight. Your third set should be hard to do For example if you are doing curls you can start out with 3 sets with maybe 15 lbs dumbbells. Go even lighter if the weight seems too much. . When this becomes too easy you can either increase the weight or begin doing a more advanced pyramid technique. A sample pyramid technique would be 1 set of 15 reps with 15 lbs dumbbells. Then do 1 set of 12 reps with 20 lbs dumbbells. Then do 1 set of 10 with 22.5 lbs dumbbells. Decrease the reps while you add weight to each set.

5. Don't forget about cardio. Be sure to have some cardio involved in your workout routine. I spend about 25 minutes on the treadmill at least 3 times a week. Cardio can really help you shed off the fat so you can have lean muscle mass. The best time to run is first thing in the morning before you eat. At night while you are sleeping, your body begins to burn off fat so when you wake up your body is already in fat burning mode. Cardio is also great because it helps you to have a healthy heart. Too much cardio can make you a skinny bean pole so be sure to balance it out.

6. Watch what you eat. You can workout everyday of the week, but if you are eating junk your workouts will not give you very good results. Stay away from fried foods, foods high in sugar, and be careful not to take in too many carbs. This means bye bye Snickers, McDonalds, and KFC It is a good idea to try to get as much protein in your diet as possible. Protein helps build and repair muscle tissue. The suggest amount of protein is 1.5 grams per lbs. I weigh 185 lbs so I should be taking in about 277 grams of protein a day. Carbs aren't 100% bad either. They give you energy so you need them to, just keep your carb intake on the lower side.

7. Take advice from a ripped guy over a big fat guy. If the guy is ripped, his method must work. Even better than advice from a ripped guy is getting advice from an old ripped guy. The person who got me into bodybuilding was 54 years old. This guy looks 30 something. If a guy is old and ripped, his techniques must work long term.

8. Don't worry about where you workout. Some people go around in circles with should I workout at home, should I go to the gym? Each have their advantages, but just pick which ever one that works best for you. I have young children that require my time when I get home. Even if I had the greatest gym in the world, it would do me no good.

9 Study up. Read what you can on health, nutrition, and bodybuilding. You could be eating stuff that is making your workout routine unproductive but would have a clue unless you studied up on it.

10. If at all possible, find a workout buddy. Workout buddies can help keep you motivated. Be sure that your workout buddy is not a slacker or you might find yourself eating potato chips and playing Halo at your workout buddies' house.

Jon Lewis is the owner of SupplementBistro.com. A site where you can find supplement reviews, free workout routines, and other valuable workout information.

Are you interested to increase your body mass and get the reputation of a tough guy in the neighborhood? What is the result of your hyped cardio exercises then? Failed? Are you dejected? There is nothing to feel so. You can still be the winner provided you begin a weight lifting program for building muscles. What shall you get from here? The commencement of a comprehensive routine of weight lifting will help you to develop your body mass. This apart from building muscles will also strengthen the fat burning power of your physical structure.

Have you understood by now that a strong determination plays a significant role in the workout? You shall have to retain the necessary grit and also consistency. These are the first steps of success. You may be amazed but these are necessary. You have an intense desire to build a good physique, which should also consist of good muscles. But nothing can be gained easily. You shall have to work hard, dedicate yourself to the cause and practice the important tasks consistently. Now, even if you are a woman, you can gain a good amount of muscle through weight lifting. You will never lose your feminineness. On the contrary through getting muscles you will appear as slender, toned and sculpted. You will appear like an athlete or fitness model. However you shall have to work hard.

Now, as already said, everything depends on your commitment that comes from the personal affection. This love is nothing but another expression of the self-love that gets developed through intense training. Never forget that weight lifting helps you to attain one pound of muscle approximately in each week. This addition will make your body burn a good amount of calories daily. The only reason is that the lean muscle is regarded as more efficient to burn calories than fat. This will also continue to act in the same manner even when you are sleeping. The more lean muscles you grow the more you gain. What are you waiting for then? You should begin the training from this moment and practice it intensely. You will notice the difference after two months only.

There is a question. Is this all? If you think in this manner you are wrong. There is much more to this. Any program that helps you to build muscles also makes you feel good. You will always be found in a brighter mood than others and thus you will also get a positive outlook in life. This, in due course, will also strengthen you and insert more energy within you. It is not possible for any ordinary person to remain physically and mentally strong one ach and every day. But you can get the same through the regular practice of weight lifting. It is said that a good bath after a strenuous workout enlightens the performer and hence builds his self-confidence and also self-love.

You shall have to set your own routine from the first day and retain it throughout the schedule. Consult with the trainer for betterment.

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