Do pushups take skill to perform? Can pushups be classified as advanced? I guess the answer to these questions is “it depends”. Your standard pushup is pretty straightforward. Begin with your hands shoulder width apart, keep your shoulders, butt and feet in a straight line, keep your eyes focused two feet in front of your head and lower yourself under control. Most people can handle this pushup. Pushups become classified as advanced when you start to really change the level of difficulty. One way to change the level of difficulty is by incorporating the clap in the pushup. When you push your body off the floor, push with enough force so your hands come off the floor and quickly clap your hands together. I say quickly because your hands have to come back to the floor so you can lower your body under control to the floor and repeat. Clap pushups engage the core to a greater degree than the standard pushup and help you develop explosive power. Start with as many as you can handle, but be careful to not perform these to failure until you are very experienced with this type of pushup. Clap pushups can add some spice to your standard pushups workout.

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It can be frustrating putting in hard work at the gym and not seeing the results you were expecting; especially after several weeks or months of work. Well use these tips to learn how to build muscle quick so you can finally be proud of your body.

- Eat more
A lot of guys think they’re eating plenty of food every day. The simple fact of the matter is if you’re not seeing muscle gains in the gym and you’re putting in the hard work, then you’re not eating enough. I’m at around 170 pounds right now and I need to eat about 4500-5000 calories every day to see muscle gains. A 140 pound guy will need to eat around 3500 to see gains. Your muscles need all those extra calories so they can grow larger. If there’s not enough fuel, they won’t go anywhere.

-Work out less
Now I know this seems like something ridiculous to say. If you want a great body, you can’t just slack off and expect it to happen by magic. What I mean is stop doing the same old, 5-7 day split with tons of sets per body part. You don’t need to work a muscle out to death to spark new growth. You just need to work a muscle out hard and properly. Prolonging the experience only burns extra calories that could go to building the muscle back stronger, as well as exhausting the muscle so it doesn’t recover as quickly as it should. 1 exercise per body part at 3-5 sets per exercise is plenty to spark new growth as long as you pushing that muscle for all it’s worth. Which leads us to the last tip

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There are many advantages of cardio. The most well known is that they help in weight loss. This happens in two ways. When the body is exposed to prolonged cardiovascular exercise sessions, it burns fat for longer, shedding all excess fat and calories over time. The second way is by raising the metabolism rate. A high rate of metabolism helps burn off more calories. For people seeking to build muscle or have higher muscle density, cardio is one of the greatest ways to achieve this. Stronger and more toned muscles give a lean and better physical shape. This has a big effect on how we feel and relate to others. In essence, our psychological and social health improves with improved physical health. Cardio enhances blood flow to the muscles and the lungs, strengthening them and increasing the capacity of lung diffusion. When one exercises, the heart rate increases. As a result, more oxygen is taken in, making the heart stronger and more effective. The capillary density increases, enabling more blood to flow to the muscles. It also infuses the body with more energy, enabling you to carry out your daily activities with ease. Regular cardio training also increases the level of good cholesterol, correctly referred to as high density lipoprotein (HDL).

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Here is something which is going to alter the way you think about cardio. There are 5 easy workouts which enable you to reduce tummy fat which we can have a glimpse of old-fashioned ways. As per the old school of cardio one needs longer time to burn fat. Nevertheless there are people who have spent an hour or even more than that per workout and still not lost fat. In fact, it is unknown why it does not work, but some latest research found that women doing one hour low power cardio did not lose tummy fat even after 10 weeks. Hence proved that slow cardio is not the best way to burn fat. Actually, researchers say high-intensity cardio enables you to burn fat but you need to really work hard and hence it is still not the best though it burns fat. An improved way is to employ interval training. This is the third way to reduce fat. In a study compared to the above two methods interval training workouts enabled people to lose considerable amount of tummy fat. In interval training you do the usual warm up and then swap between hard and easy exercises and then cool down. This procedure takes only twenty minutes..

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- You can greatly increase the quality of your fitness, improve your tone through the way you breath. Most people breath less than 30% of what they are capable of. Breathing is vital to heart health, metabolism, and many other functions. It would be wise to learn some optimal breathing methods to supercharge your health and everything in your life.

- Lower(ideally eliminate) cholesterol, sodium, refined sugar, and refined carbohydrates. These things are responsible for inflammation, high insulin levels and high blood pressure. They are detrimental to cardiovascular health, and will produce startling improvements if avoided.

- Timing of meals is important to ensure optimal functioning and processing of your body, including hormones and cells. To get the most from your body be sure to eat 3 meals per day, with 5-6 hours of rest in between each meal and never eat after 7pm. The body responds naturally to the sleep/wake cycle and planning your eating schedule in alignment with this cycle is the best way to enjoy peak fitness.

- Avoid any stimulants, things that suppress the immune system. Coffee, alcohol, cigarettes, drugs, any of these things wreak havoc on health, especially the heart, and lower the bodies natural energy production.

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